The Bulk Kitchen

The meals that build muscle without turning into fat, with the macros already done for you.

The instinct when bulking is to eat as much as possible. That instinct is what turns a muscle-building phase into a fat-gaining one. Your body can only build a limited amount of new muscle per week no matter how much you eat, so this is built around eating enough to grow, not more than that.

What's inside

• Your surplus numbers. Work out your maintenance, your surplus target and your protein target, based on what the research actually supports.
• 11 high calorie recipes across breakfast, lunch, dinner and snacks, all with calories and protein per serving.
• The mistakes that turn a lean bulk into just gaining fat, and how to avoid each one.
• A weekly tracker that tells you exactly when to raise or lower your surplus based on your actual gain rate.
• A grocery list built for bulking, not cutting.

Built on real research

The surplus range, protein targets and expected rate of gain in this book come from published research on natural lifters, not gym folklore. A bigger surplus does not build more muscle, it adds more fat, and this book explains exactly why.

Fillable, type straight into it

The numbers pages and tracker are real form fields. Tap and type on your phone, tablet or computer.

The details

11 RECIPES · MACROS INCLUDED · SURPLUS GUIDE
Instant download. Fillable PDF. Works on phone, tablet, or printed out.

Forever Building.

Keep stacking

The 30-Day Cut is the training program this pairs with. Forever Building is the discipline system underneath it, because a bulk fails on inconsistency more than on food.

This guide is general information, not medical or nutritional advice. Speak to a doctor or registered dietitian before making significant changes to your diet, especially if you have an existing health condition, are pregnant, or are under 18.