In a recent video, bodybuilder Brandon White, one half of YouTube’s Buff Dudes, gives a detailed breakdown of the diet plan he uses when he’s in a bulking cycle and sticking with clean, whole foods. “For my carbohydrate sources, I usually just stick with rice, beans, oats, fruits,” he explains. “With fats, I’ll stick with nuts of any kind, a little bit of oil here and there for cooking, and also beef, steak and salmon. For my proteins, I’m going to get a lot of sources from animal products, like milk, eggs and meat.”
In addition to tracking his daily calorie and macronutrient intake, Brandon uses the TDEE (total daily energy expenditure) method to calculate his optimal calorie count during a bulk. “I started with around 3,800 to 4,000 calories, and I would weigh in every week to see if it was working… I noticed I wasn’t really putting on a lot of weight, so I bumped it up 10 percent or so, and then I continued to do that until here we are… Everyone’s going to be a little bit different.”
Brandon also explains that he tries, whenever possible, to keep a minimum time window of 2 or ideally 3 hours between each meal. In order to more easily achieve this, he gets up early to get a start on breakfast. This is oatmeal made with 1 cup of oats, 1 scoop of protein, 1 banana, 3 tablespoons of peanut butter, and 2 cups of fat-free milk.
Breakfast is followed by a post-workout protein shake with 2 scoops of protein, 1 banana, and 3 tablespoons Hershey chocolate syrup. “Proteins are really going to be the building blocks of that lean muscle mass,” he says, “but also carbohydrates to really get those glycogen stores back up to spike the insulin a little bit, a little bit more anabolic but also really start the recovery process of those muscles.”
Lunch is turkey patties made with 8 ounces of ground turkey and 1 egg, along with fries made with 200 grams of sweet potatoes. “This is a massive amount of protein and carbs, which feels really good in the middle of the day, and this is definitely one of my favorite meals.”
The fourth meal of the day is oatmeal again, made with 1 cup of oats, 1 banana, 84 grams of almonds, and 1 scoop of whey protein. Dinner is a 10 ounce strip steak with 2 cups of rice and 1 cup of low-fat cottage cheese. “Another big meal to end this, but I try to have it relatively early in the evening,” says White. “I don’t want to have dinner too late because of course you’re not really doing a lot in the nighttime, so I don’t want to have a huge meal and then immediately just lay down and go to sleep. That’s horrible for digestion, so you want to still be a little bit active.”
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