14-Day Nutrition Plan
Bulk
Calorie surplus. High carb. Built to grow.
Bulk isn't permission to eat whatever's nearby. It's a surplus with a target, built so the weight you gain is muscle — not an excuse.
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Days
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Recipes
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Kcal/day avg
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Protein/day avg
Bulk is the mass phase: a genuine calorie surplus with carbs pushed high to fuel heavy training and recovery, and protein kept high enough that the weight you gain is mostly muscle, not just the scale moving. Bigger portions, more meals worth looking forward to, and enough calories that you shouldn’t need to force-feed yourself to hit the target.
Fourteen unique breakfasts, lunches and dinners, five snacks and three drinks, all built from a standard UK supermarket shop with full macros, timings and method on every page.
Who it's for
This plan is built for you if
- You're actively trying to gain weight and keep falling short of the calories you need
- You want bigger, more satisfying meals instead of forcing down another shake
- You're training heavy and need carbohydrate on the plate to actually fuel it
What's included
Your nutrition targets
Daily averages this file is built around, calibrated for an active adult around 75kg. Use these ratios as a start point and adjust portion sizes against your own numbers and progress.
2900
Kcal / day
180g
Protein
340g
Carbs
85g
Fat
Goal — Build muscle, fuel heavy sessions, gain weight in the right direction.
FAQ
Before you start
2900 kcal feels like a lot — do I have to hit it exactly every day?
Use it as the target, not a rule enforced to the calorie. Consistency across the two weeks matters more than any single day landing exactly on the number.
Why is carb intake so much higher here than the other files?
Carbs are the primary lever pushing the surplus — they fuel heavy training and recovery without inflating fat intake to uncomfortable levels.
I struggle to eat this much — any tips?
The recipes are deliberately built as full, satisfying meals rather than diet portions. If volume is still a problem, the drinks in Section 07 are a lower-effort way to add calories without another full meal.
Do I need to keep bulking indefinitely?
No — this is a 14-day structure. Run it, assess your weight trend and training, then decide whether to continue, adjust, or move to a different file.
Bulk — £14.99
Fourteen days, fifty recipes, no repeats. Full macros and method on every page.
Delivered as a PDF after checkout. Questions first? Contact Coach TJ.
Bulk · £14.99