3 Diet Plans to Take the Bulk Too Far

(One that works. One that’s sensible. One that shouldn’t. Probably.)

You said you wanted to bulk. I took that personally.

So here we are.

Bulking isn’t cool or sexy anymore (kidding weight gain is always sexy) - no one does it everyone wants abs and the best coefficient. It wasn’t like that in my day, you kept gaining weight until you deadlift went backwards.

Three diet plans. One that’ll definitely work. One that’s probably your best bet long-term. And one that might work if you’re a psychopath with a Costco card and no self-respect.

This isn’t just a joke post - although you’ll laugh at parts. It’s also a way to highlight how different strategies affect real outcomes. Mass gain isn’t complicated, but it is hard to get right. Go too slow, and nothing happens. Go too fast, and you feel like a waterlogged bin bag of regrets.

Some of you need to get serious. Some of you need to chill out. And some of you - God help you - need the Hot Dog Diet.

🏗️ Why 'Going Too Far' Sometimes Works

Most lifters undershoot their bulk.

They think they’re “trying to gain,” but they’re still meal prepping like it’s a cut. They’re scared to outgrow their old belt or admit that performance comes with a price. So instead of gaining real mass, they nibble. They second-guess. And they stay stuck.

But if you're a strength athlete chasing real outcomes - especially in strongman or equipped lifting - sometimes you have to deliberately overshoot. Not forever. Not mindlessly. But as a short-term, strategic overreach designed to push you into new territory. You can always clean things up later.

This is not lifestyle advice. This is not about living your best life bloated year-round. This is about using mass as a weapon.

We’re talking:

Glycogen saturation: Bigger stores mean better volume tolerance, better pumps, and better recovery.

Leverages: A bigger midsection and trunk can drastically improve your squat and deadlift mechanics.

Gut content and water retention: That extra kilo or two on the scale? It might be the difference between a grind and a smoke show.

Soft tissue pressure: A few inches on your arms and legs doesn’t just look cool - it changes your pressing angles, absorbs eccentric force, and gives you more surface area to generate drive from.

Your ability to make feeding fetish content on the internet: Will only increase during the bulk.

Done right, tactical weight gain feels like putting on armour. Everything gets faster. Heavier. More stable.

This isn’t about beach season. It’s about bar speed, mass moves mass, and scaring the scale.

There will be time to tidy things up. For now, your job is to push the ceiling. Build the engine. Become undeniable. Just don’t lie to yourself about what that takes.

🥩 Diet Plan 1: The Jasmine Rice & Vanilla Gains Version

(circa 2015, repurposed and battle-tested)

Simple. Heavy. Effective. Fuelled by jasmine rice and good decisions.

This was one of my staple diets during a serious push phase. It's loosely adapted from something Brandon Lilly once posted for Juggernaut Training Systems - though I haven’t been able to dig up the original. Either way, this version worked. It’s plain, aggressive, and puts on size fast. The structure is predictable, the calories are high, and it works with common UK ingredients.

🍳 Meal 1 – Breakfast

Always:

6–8 eggs (scrambled or fried in coconut oil)

Pick one carbohydrate source:

3 packets of flavoured oats (approx. 120–150g total)

250g cooked jasmine rice

2 packets of semolina or Ready Brek with a spoon of honey (approx. 80–100g dry + milk or water)

1 tin of corned beef hash, cooked until crispy (approx. 300g)

On training days, also add:

200g cottage cheese

🥩 Meal 2 – Lunch

Always:

225g steak or 280g chicken (thigh or breast)

Pick one carbohydrate source:

1 medium baked potato (approx. 200–250g)

1 medium sweet potato (approx. 200g)

185g cooked jasmine rice (approx. 60g dry)

On training days, also add:

Large mixed salad: spinach, mixed leaves, 1 boiled egg, grated carrot, sliced red onion, a sprinkle of bacon bits, and vinaigrette

🍗 Meal 3 – Afternoon Meal

Always:

225g chicken or 225g beef mince

Pick one carbohydrate source:

200g cooked pasta (approx. 75g dry)

250g cooked jasmine rice (approx. 80g dry)

1 medium baked potato (approx. 200g)

On training days, also add:

200g cottage cheese

🍞 Pre-Workout Snack (Not counted as a meal)

2 jam sandwiches (white bread, butter/spread + jam - strawberry or raspberry)

1 can of full-sugar fizzy drink (Coca-Cola, Lucozade Original, MONSTER etc.)

🍫 Intra-Workout (Not counted as a meal)

2 chocolate bars (e.g., Mars, Dairy Milk)

2 litres of water

Dextrose Powder

🧃 Post-Workout Shake (Not counted as a meal)

60g vanilla whey protein

2x Bottles of blue Powerade (or similar sports drink)

(Yes, vanilla + blue = elite recovery shake. Don’t knock it until you’ve tried it.)

🥩 Meal 4 – Dinner

Always:

400g steak

Steamed or roasted broccoli (150–200g)

Side salad with vinaigrette

🍳 Meal 5 – Evening / Pre-Bed

Always:

8 eggs, cooked in coconut oil or ghee

📌 Notes:

Jasmine rice > all rice. Easy to digest, high GI, and keeps hunger at bay.

Vanilla whey in blue Powerade sounds criminal - but tastes clinical. Absorbs fast. Replaces glycogen. Trust the process.

Meals are structured to support heavy training, rapid recovery, and long-term consistency.

🍚 Diet Plan 2: The Serious Bulk

A Strategic, Aggressive Mass-Gain Plan That Actually Works

This isn’t a “lean bulk.” This is an intentional size-building phase designed for lifters who need to move the needle - fast. Whether you’re a strongman chasing a new class, a powerlifter growing into your leverages, or a gear lifter looking to fill out a shirt or suit, this is how you add serious mass without spinning your wheels.

Real food. Strategic bloat. Consistent force-feeding. You’ll look fuller, feel stronger, and start scaring the scale within weeks.

🍽️ Framework: How It’s Built

• 4–6 meals per day minimum

• High carbohydrate, moderate–high protein, moderate fat

• Macro ranges (per lb of bodyweight):

  • Protein: ~1g/lb

  • Carbohydrates: 3–5g/lb

  • Fat: 0.3–0.4g/lb

Example for a 100kg (220lb) lifter:

• Protein: 220g

• Carbs: 660–1100g

• Fat: 66–88g

• Total cals: ~4,500–6,000 depending on output and digestion

🧃 Liquid Meals & Strategic Shakes

When appetite starts to slow, you push through it. Here’s how to sneak in extra calories without crashing digestion:

• Liquid breakfast: 2 scoops whey, 100g oats (blended), 1 banana, 1 tbsp peanut butter, whole milk

• Post-training shake: 60g whey, 60–80g dextrose or blue Powerade, 5g creatine

• Night cap: 300ml milk, 2 scoops casein, drizzle of honey

Liquid meals shouldn’t replace all food - but they’ll save your life late in the bulk.

🍽️ Example Serious Bulk Day (~5,500 kcal)

(Alternate Food Sources Version – UK supermarket friendly)

Daily Totals:

• Calories: ~5,550 kcal

• Protein: ~335g

• Carbs: ~470g

• Fat: ~145g

⚠️ Notes on Digestion & Timing

• Space meals 2.5–3.5 hours apart - enough time to reset hunger without crashing energy.

• Front-load carbs if your appetite dips late in the day.

• Sodium is your friend. If your food tastes bland, you’re probably underperforming. Salt every solid meal.

• Digestion flags? Pull back fibre, drop dairy, or reduce red meat temporarily - but don’t cut calories without replacing them.

💉 Notes for PED Users & Gear Lifters

• Increased protein turnover = increased demand. Aim for the high end of your protein target (1.2g/lb if needed).

• Insulin sensitivity drops in hard bulks. Walk post-meal or add cinnamon/berberine.

• Estrogen management matters. High-carb phases may exacerbate water retention if E2 is already elevated - monitor labs and adjust accordingly.

⚖️ Tracking Progress

• Weekly weigh-ins, same time of day, ideally fasted or post-bathroom

• Target gain:

  • Enhanced lifter or hard gainer: 0.5–1kg/week

  • Natural or slow metabolism: 0.25–0.5kg/week

• If weight stalls for 7–10 days, increase calories by 250–400 per day

And remember: a little bloat is part of the process.

🫃 Bloat vs. Size: Know the Difference

Not all size is equal. Some is real tissue. Some is glycogen and water. Some is gut content and sodium loading.

You need all three.

• Glycogen + water: Adds volume, power output, and bar speed

• Gut content: Keeps weight up between meals and fills out your frame

• Actual size gains: Happen slowly - but are supported by the other two

Strategic bloat is a weapon. Mismanaged bloat is a liability. Know what you’re chasing. And chase it on purpose.

🌭 Diet Plan 3: The Hot Dog Diet

An unholy amount of sodium, processed meat, and microwave trauma (But hey - you’ll get big, and it’s cheap.)

Sometimes you don’t need clean. You need calories, convenience, and compliance. That’s where this monstrosity of a meal plan comes in. It’s not pretty. It’s not gourmet. But it works - and it’s budget-friendly.

This is the lifter’s version of prison food. High in sodium, protein, and shame. And if you’re on a serious bulk and struggling to afford steak and jasmine rice, this diet is proof you can still grow - one packet of frankfurters at a time.

🍳 Meal 1 – Breakfast

• 8 eggs (fried, scrambled, boiled - doesn’t matter)

• 2 slices of white toast

~630 kcal / 50g protein / 25g carbs / 35g fat

🌯 Meals 2–5 – The Wrap Stack

Each meal contains:

• 2 tortilla wraps

• 4 frankfurters (classic hot dog style, grilled or microwaved)

• 2 slices of gouda (or other pre-sliced cheese)

• A generous squeeze of BBQ sauce

That’s 4 meals. Totals per meal: ~820 kcal / 35g protein / 40g carbs / 50g fat ×4 = ~3,280 kcal / 140g protein / 160g carbs / 200g fat

🍽️ Optional Meal 6 – The Bonus Round

If you’re pushing extra calories:

• 2 more wraps

• 4 more frankfurters

• 2 more cheese slices

• Optional: dollop of mayo or chipotle sauce

~820 kcal / 35g protein / 40g carbs / 50g fat

🧮 Daily Total (5 Meals + Breakfast):

• Calories: ~4,540 kcal

• Protein: ~240g

• Carbohydrates: ~185g

• Fat: ~270g

• Sodium: Don’t ask. Your heart already knows.

💸 Budget Breakdown (UK Prices, Approximate – Aldi/Asda/Tesco)

Total (5 meals + breakfast): ~£6.90/day Add the bonus meal and you’re still under £8.

Compare that to a classic “clean” bulk diet with steak, sweet potatoes, jasmine rice, and oat milk - easily £12–15/day minimum. The Hot Dog Diet costs half as much and hits the same calorie targets.

⚠️ Notes & Disclaimers

• This is not a long-term health plan. You’re mainlining sodium and nitrates like it’s a competitive sport.

• But it’s effective for short bulks, broke lifters, and dirty-size phases.

• Add a multivitamin and maybe a prayer.

• Drink 3–5 litres of water daily. Your kidneys will thank you.

📊 Breakdown: Why Each Diet Works (In Their Own Way)

No matter which version you follow - clean, dirty, gourmet, or processed beyond reason - the basics don’t change:

• Calorie surplus = growth.

• Digestibility = consistency.

• Repeatability = success.

If you can hit your calorie target, absorb the food without feeling like death, and repeat the process day after day - you’ll grow. The difference isn’t in if it works. It’s in how it works, how long you can keep it going, and what it costs you in money, mood, or metabolic fallout.

🍚 Diet Plan 1: The Jasmine Rice & Vanilla Gains Version

This is a serious plan. It’s built around structure, digestion, and longevity.

You get high-GI carbs for training output, quality proteins for recovery, and fats to support hormones and flavour. You’ve got variety, balance, and clear distinctions between training and rest days. It’s easy to meal prep, easy to stick to, and scales with your needs over time.

Ideal for: intermediate-to-advanced lifters chasing long-term performance with some cash to spend.

🌭 Diet Plan 3: The Hot Dog Diet

This is not a forever plan - but it might be the only thing keeping you eating right now.

It wins on speed, simplicity, and brute-force execution. The calories are there. The protein’s there. And you’ll never complain that it takes too long to cook. It’s perfect for short-term bulking phases when budget is tight, time is tighter, and your appetite needs something aggressively convenient.

Ideal for: broke lifters, students, shift workers, or anyone needing mass now and willing to pay the health tax later.

🤝 What They Have in Common

• They work because they’re consistent.

• They each create a surplus.

• They include protein in every meal.

• They’re easy to repeat (even if one feels more like a punishment).

🧾 Outcome vs. Cost

• Jasmine Rice & Vanilla Gains gives you better digestion, cleaner weight gain, and fewer long-term issues - but it costs more and requires more prep.

• The Hot Dog Diet gets the job done fast and cheap - but it’s harder on the gut, skin, joints, and blood pressure.

Both can succeed short-term. The difference is how much you’re willing to trade off to get there.

And the best lifters? They know when to switch gears - when it’s time to clean things up, or when to lean into the chaos and eat like an animal until the scale obeys.

Pick a Side - Then Stick to It

Here’s the serious bit: know your goal.

Bulking isn’t trendy anymore. Everyone wants visible abs, clean meals, and ten sets of cable laterals. But if your priority is performance - not posing - you need to eat for the job.

If you’re trying to stay lean, walk around with a six-pack, and ease your way into growth? Skip both of these diets. Neither one’s for you.

But if you’re trying to:

• Add real weight quickly to hit new PRs...

• Build leverages for squat and deadlift efficiency...

• Force-feed yourself into a weight class jump...

...then pick a method and go all-in.

• The Jasmine Rice & Vanilla Gains plan is ideal for sustainable progress, long-term digestion, and higher-level training support.

• The Hot Dog Diet is for chaos-fueled size phases, broke-unit bulks, and meet preps where calories > health.

Whatever route you take, commit to it. Nobody builds size on half-measures and chicken salads.

💥 Want real coaching that doesn’t mess around with macros and meal plans from Instagram?

💬 Drop your worst-ever bulk meal in the comments - bonus points if it includes hot dogs, dry oats, or regret.

Secret Super Cheap Budget Bulk.

💸 The £5-a-Day, 5,000 Calorie Bulking Diet (UK Edition)

Total cost: ~£4.75–£5.20/da

yCalories: ~5,000 kcal

Focus: Maximum weight gain, minimum spending

Meal 1 (~1,100 kcal | ~85p)

• 100g oats

• 2 tbsp sugar

• 2 tbsp peanut butter

• 300ml full-fat milk

• 1 slice white toast with margarine

Meal 2 (~1,000 kcal | ~85p)

• 4 slices white bread

• 2 tbsp peanut butter

• 1 tbsp jam or sugar

• 500ml full-fat milk

Meal 3 (~1,200 kcal | ~£1.10)

• 150g dry pasta

• 100g+ cheap mince or tinned meatballs

• 2 tbsp oil or lard

• 2 tbsp ketchup or chopped tomatoes

• Salt to taste

Meal 4 (~800 kcal | ~85p)

• Half pack value biscuits

• 1 banana

• 300ml full-fat milk

• 1 tbsp peanut butter

Meal 5 (~1,000 kcal | ~65p)

• 150g white rice

• 2 eggs

• 1 tbsp oil

• 1 slice toast with margarine

• Soy sauce or ketchup

Optional Night Top-Up (~150–200 kcal | ~20p)

• 2 digestives with tea

• 1 tbsp sugar

• 1 tbsp peanut butter

🛒 Cheap Weekly Shopping List (approximate)

• Oats (1kg) – £1.25

• Full-fat milk (2L) – £1.50

• White bread (loaf) – 45p

• Peanut butter – £1.20

• White rice (1kg) – 65p

• Pasta (1kg) – 65p

• Eggs (12) – £1.50

• Jam or ketchup – 45p

• Sugar (1kg) – 75p

• Value biscuits – 35p

• Frozen mince or tinned meat – £2.50

• Oil or lard – 85p

• Bananas – 90p

• Salt, soy sauce, tea bags – negligible per day