8 Week LMG: (Lean, Mean, Gains)
An 8-week meal plan for a dirty bulk focuses on maximizing calorie intake to support muscle growth, with an emphasis on high-calorie, nutrient-dense foods. While a clean bulk emphasizes quality nutrient-dense foods, a dirty bulk allows for more flexibility, which means more processed foods, high-calorie snacks, and treats can be included to reach the required calorie surplus. However, even in a dirty bulk, it’s essential to prioritize protein and manage fat intake to avoid excessive fat gain.
Below is a sample 8-week dirty bulk meal plan:
General Guidelines:
Calories: Aim for 500-1000 calories above your maintenance level.
Macronutrient Breakdown:
Protein: 1.2–2g per pound of body weight (for muscle growth and recovery).
Carbs: 3–6g per pound of body weight (to fuel workouts and promote recovery).
Fats: 0.4–1g per pound of body weight (for hormone production and overall health).
Supplements: Whey protein, creatine, BCAAs (optional), multivitamin, fish oil.
Meal Timing:
Meal Frequency: 5–6 meals per day to ensure you're consuming enough calories and protein.
Post-Workout: Have a post-workout shake with protein and carbs immediately after your workout.
Snacks: Include calorie-dense snacks like nuts, granola, or protein bars.
Week 1-2: Foundation Phase
Goal: Get your body used to higher calorie intake with a focus on whole foods and calorie-dense additions.
Meal 1 (Breakfast):
6 eggs scrambled with cheese (or whole eggs + egg whites)
2 slices of whole grain toast with peanut butter
1 cup of oats with honey and a banana
1 glass of whole milk
Meal 2 (Mid-Morning Snack):
Greek yogurt (full-fat) with granola and mixed berries
1 handful of mixed nuts
Meal 3 (Lunch):
8 oz grilled chicken breast or ground beef
2 cups white rice or pasta
1–2 tbsp olive oil or avocado for extra fats
1 serving of vegetables (e.g., spinach or broccoli)
Meal 4 (Pre-Workout Snack):
1 large smoothie:
1 scoop whey protein
1 banana
2 tbsp peanut butter
1 cup oats
1 cup full-fat milk or almond milk
Meal 5 (Post-Workout):
1 scoop whey protein mixed with water
1 large baked potato or 1 cup of white rice
1 tbsp honey (for quick carbs)
Meal 6 (Dinner):
8 oz salmon, steak, or chicken thigh
1–2 cups mashed potatoes or sweet potatoes
1–2 cups mixed vegetables with butter or olive oil
1 slice of garlic bread or 1 cup of quinoa
Meal 7 (Late Snack):
1 protein bar or 1 cup of cottage cheese with a tablespoon of peanut butter
1 handful of dark chocolate or almonds
Week 3-4: Increase Calorie Density
Goal: Add more calorie-dense foods while maintaining a balance between protein and fat.
Meal 1 (Breakfast):
6 eggs scrambled with cheese and bacon
1 large bagel with cream cheese or peanut butter
1 banana or apple
1 glass of whole milk
Meal 2 (Mid-Morning Snack):
Protein shake with oats, 2 tbsp peanut butter, and milk
1 handful of trail mix (nuts and dried fruit)
Meal 3 (Lunch):
10 oz steak or chicken thigh
2 cups white rice or pasta with 2 tbsp butter or olive oil
1 avocado
1 serving of vegetables (e.g., mixed greens with dressing)
Meal 4 (Pre-Workout Snack):
1 granola bar with protein
1 apple or orange
Meal 5 (Post-Workout):
1 scoop whey protein
2 cups pasta with marinara sauce or 2 cups white rice with stir-fried chicken
1 tbsp olive oil
Meal 6 (Dinner):
8 oz ground beef or pork
2 baked potatoes or sweet potatoes
2 cups of sautéed vegetables with butter or oil
1 slice of pizza or garlic bread
Meal 7 (Late Snack):
1 cup full-fat cottage cheese with granola or honey
1 handful of cashews or almonds
Week 5-6: Increase Processed Food for Extra Calories
Goal: Focus on more processed, calorie-dense foods to hit your caloric targets while continuing to prioritize protein.
Meal 1 (Breakfast):
8 oz ground sausage or bacon
6 eggs scrambled with cheese
2 waffles with syrup and butter
1 banana
Meal 2 (Mid-Morning Snack):
1 large protein shake (whey protein, oats, peanut butter, milk)
1 large muffin or pastry
Meal 3 (Lunch):
10 oz burger with cheese on a large bun
1 large serving of fries or tater tots
1 serving of salad with dressing
Meal 4 (Pre-Workout Snack):
1 protein bar or granola bar
1 smoothie with protein, banana, oats, and peanut butter
Meal 5 (Post-Workout):
1 scoop whey protein
2 cups pasta with ground beef and marinara sauce
1 tbsp olive oil or butter
Meal 6 (Dinner):
10 oz grilled steak or pork chops
2 cups mashed potatoes with butter or sour cream
2 cups of sautéed vegetables
1 slice of pizza or a side of garlic bread
Meal 7 (Late Snack):
1 bowl of cereal with whole milk or protein shake
1 handful of mixed nuts or 1 cup ice cream
Week 7-8: Peak Calorie Phase
Goal: Push calories to the maximum while ensuring protein intake is high to maximize muscle growth. Focus on large meals and calorie-dense snacks.
Meal 1 (Breakfast):
8 oz ground beef or bacon
6 eggs scrambled with cheese and veggies
2 large pancakes with butter and syrup
1 banana
Meal 2 (Mid-Morning Snack):
1 large protein shake (whey, peanut butter, oats, milk)
1 granola bar
Meal 3 (Lunch):
10 oz chicken or steak
2 cups white rice with butter or olive oil
1 avocado
1 serving of vegetables
Meal 4 (Pre-Workout Snack):
1 protein bar
1 smoothie (banana, oats, protein, peanut butter)
Meal 5 (Post-Workout):
1 scoop whey protein
1 cup rice with stir-fried chicken or 2 cups pasta with meat sauce
1 tbsp olive oil or butter
Meal 6 (Dinner):
12 oz steak or salmon
2 cups mashed potatoes with sour cream or butter
2 cups of mixed vegetables with butter
1 slice of pizza or a large garlic bread
Meal 7 (Late Snack):
1 scoop casein protein in water or milk
1 cup cottage cheese with honey or granola
1 handful of mixed nuts
Tips for Success:
Drink Calories: Use shakes, smoothies, and whole milk to increase calorie intake without feeling too full.
Add Calorie-Dense Snacks: Peanut butter, nuts, oils, cheese, and granola bars are great options.
Avoid Liquid Calories from Sugary Drinks: Stick to milk or homemade shakes to avoid excess sugar intake.
Be Consistent: Ensure you're hitting your calorie and protein targets every day.
Track Progress: Adjust calorie intake if you're not gaining weight, or if you start gaining too much fat.
A dirty bulk is about increasing calories quickly, but it’s still important to maintain a solid protein base for muscle growth. If you find you're gaining fat too quickly, try dialing back on the processed food and focus on cleaner sources of calories.
