Easy-to-Follow 5,000-Calorie Bulking Diet!

This sample diet is made for hardgainers. A hardgainer is someone that eats and eats and just can’t gain weight. This diet, however, allows you to eat very calorie-dense food without filling up too much. You will notice a high number of carbs and especially fats in this diet. If you are a hardgainer, don’t worry about this. Yes, you will put on some fat, but the idea is to pack those calories in, so you can put on some size! Plus, nearly 300g of protein is more than enough to build muscle (even though it’s only 22% of your calories). It is also very easy to follow and requires very little cooking. Try this if you have a busy lifestyle and really want to bulk up!

Meal 1 Protein Carbs Fats Calories
6 whole eggs 37.7 2.2 28.5 429
1 cup 4% milkfat cottage cheese 26 10 14 240
1 oz. shelled walnuts 5 4 20 200
1 cup grapes 1 27 0.2 104
8 oz. apple Juice 0 30 0 120
Total 69.7 73.2 62.7 1,093
Shake 1 Protein Carbs Fats Calories
1½ cups whole milk 11.8 16.5 11.9 220
4 tbsp. peanut butter 14 12 32 380
1 cup oats 10 52 5 280
1 scoop Six Star® Whey Isolate Plus 30 1 0.5 130
Total 65.8 81.5 49.4 1,010
Whey Isolate Plus

WHEY ISOLATE PLUS

Six Star® Whey Isolate Plus features a protein source with one of the highest Biological Values that is easy to digest, mix, and absorb.

Meal 2 Protein Carbs Fats Calories
8 oz. whole milk Greek yogurt 17 30 8 260
½ cup granola 6 28 8 204
1 serving 70% dark chocolate 4 18 18 240
Total 27 76 34 704
Meal 3 Protein Carbs Fats Calories
2 cups whole grain pasta 24 104 4 480
¾ cup pasta sauce 3 19.5 2.2 105
2 tbsp. olive oil 0 0 28 240
2 bone-in chicken thighs 42 0 26 400
Total 69 123.5 60.2 1,225
Shake 2 Protein Carbs Fats Calories
1½ cups whole milk 11.8 16.6 11.9 220
4 tbsp. peanut butter 14 12 32 380
1 cup oats 10 52 5 280
1 scoop Six Star® Casein 20 9 0.5 120
Total 55.8 89.5 49.4 1,000
Daily Total 287.3 443.7 255.7 5,032
Calorie Distribution 22% 34% 44%