Types of Bulking Diets for Beginners Without Junk Food
1. Progressive Calorie Surplus DietBulking means eating in a calorie surplus to gain muscle smartly. Start with 250–400 extra calories, track progress, and adjust weekly. Enjoy oats, nuts, rajma rice, and paneer meals for steady, clean muscle growth and strength.
2. Protein Timing DietProtein fuels muscle growth—spread 1.6–2.2 g/kg bodyweight across 4–6 meals daily. Prioritize pre- and post-workout protein with yogurt, shakes, paneer, and lentils to boost recovery, strength, and lean muscle gain without excess calories.
3. Micronutrient-Coverage DietBulking success needs more than macros—micronutrients fuel recovery, energy, and immunity. Add greens, seeds, nuts, and diverse fruits daily for iron, calcium, zinc, and omega-3s. Stay hydrated for balanced, powerful, and sustainable muscle growth.
4. Complex Carbs & Energy-Sustaining DietFor clean bulking, fuel up with complex carbs like brown rice, millets, quinoa, oats, and sweet potatoes. Enjoy ragi dosa, rice with dal, and jowar roti for steady energy, better digestion, and lean muscle gains.
5. Healthy Fats DietHealthy fats are essential for hormones, joints, and bulking. Include nuts, seeds, avocado, ghee, and oils. Enjoy oats with nuts, dal with ghee, peanut butter sandwiches, and veggie curry with millet roti for balanced energy and muscle support.
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