Diet Plans for Bulking

Bulking up requires consuming high amounts of calories, protein and carbohydrates. The key to increased muscle mass is eating nutrient-dense vegetables, lean protein and complex carbohydrates rather than foods that contain high amounts of saturated and trans fat. The average recommended dietary allowance is 2,000 calories for women and 2,500 for men. To bulk up, your caloric intake should increase to 2,600 followed by 3,100 to 3,500. Your small meals should increase to six to eight to provide enough calories and nutrients. If you require further assistance, a dietitian can help you map out the best diet plan for you.

Protein

Protein is one of the important nutrients needed to successfully gain weight. It provides energy to your body, builds muscle and repairs tissue after you work out. The average person should consume 50 g of protein daily, which can be found in eggs, dairy, meat, fish and nuts. Small amounts of protein can also be found in vegetables. Fatty fish contains the highest amount of protein, and is also helpful at lowering cholesterol due to its amount of Omega-3 fatty acids. According to James Villepique, author of The Body Sculpting Bible for Men, consume 314 g of protein per day on a 2,574-calorie cycle diet. Avoid red meat as it is high in saturated fat, which can increase cholesterol levels and your risk of developing heart disease.

Carbohydrates

Carbohydrates are an essential part of your diet as they are burned off while you exercise. While on a high-calorie diet, it is important to consume the right kind of carbohydrates: complex over simple. Complex carbohydrates are found in whole-wheat pasta and bread, beans, cornmeal, oatmeal, legumes, brown rice and potatoes. When consumed daily, complex carbohydrates provide dietary fiber and calories. Due to their slow breakdown process, you also feel full longer than you would with simple carbohydrates. Simple carbohydrates are found in snack foods and fruit, and although they convert into energy quickly they provide little nutrition.

Vegetables

Vegetables are rich in vitamins and nutrients, but should not be the majority of your meals as they are very low in calories. Dark, leafy vegetables are especially good for you as they contain dietary fiber and vitamins C and E. Steam your vegetables to preserve nutrients, or eat them raw. Avoid canned vegetables as they often contain high levels of sodium, carbohydrates and fats.