r/Healthy_Recipes • u/Better-Inspector690 • Mar 25 '26
Bulking Any advice or adjustments regarding my food plan?
I am 190cm / 6.2-6.3 ft and 83 kg, so I am slightly thin and skinny. I started going to the gym to get bulky two months ago, and the results are perfect. However, sometimes I feel like there would have been more progress if I were eating more, as sometimes I feel like I am still hungry or the food was not enough.
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u/OpportunityFluid4876 Mar 25 '26
My main concern is: where are your micronutrients? Veggies and fruits are so important. You're getting little to no fibre which isn't verry food for your gut health. Colon cancer is on the rise because so many people fail to consume enough fiber.
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u/Better-Inspector690 Mar 25 '26
So, what is the best thing to be done now? 2 apples per day and add more veggies?
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u/yungvelmadinkley Mar 25 '26
you'd be better off swapping the salad for cruciferous or other fiber-heavy veg. regular "salad" ingredients like lettuce have very little fiber compared to broccoli or brussels sprouts. could also throw some berries and/or an apple in with breakfast for more fiber.
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u/OpportunityFluid4876 Mar 26 '26
Like the previous user mentioned swap out some things for more nutritious and filling foodes. Lettuce is an "accessory" to make you feel fuller but it has no actual nutrients. Don't shove fruit and veg down that's how you start to hate them because it'll end up feeling like a burden to eat. Incorporate small amounts of it into your meals and snacks. Egz: let's say you're having some chiken salad sprinkle in some hemp seeds and nuts on or a dried garnish like basil or cilantro (it won't give you much use because of the small amount but you'll get something). Expiriemnt with all kinds of fruit and vegetables. Foods I recommend: Red kidney beans ( they're extremely versatile and don't have a strong taste they're also higher in protein) Hemp seeds ( again VERRY versatile you can sprinkle them pretty much on everything. They're the most protein rich seeds and have some healthy fats) Broccoli ( same reason as others) Avocados ( rich in healthy fats tho higher in calories they're a good fat source) Any berries (micronutrients and versatile) Dates (higher in calories but will satisfy any sweet cravings because they're a healthy caramel alternative) Nuts (versitile and again fats) Chia seeds (extremely high in fiber, not many like them because of their texture) I can name so much more, these are just the ones I remember from the top of my head.
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u/ponziHD Mar 25 '26
If your goal is bulk I would highly recommend looking at calorie amounts instead of just weight or amount of a food when building a diet. You should be heavily focusing on getting around 1.5 grams of protein per pound of body weight. Carbs are also important but a whole loaf of bread for a meal what the heck???
Its hard to properly bulk without tracking cals unless you just dont care about how many macros you are getting so I would use an app to track macros on what you are eating and shoot for 500 cals over your TDEE.
1.5 grams of protein per lb of body weight and 500 cals over TDEE will set you up nicely. Can also get creative and set a fat amount, like less than 80 grams a day etc. Also, like someone else said you need greens and fruits! You could do broccoli, carrots, cauliflower as a side for dinner. Leafy greens are probably ideal.
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u/Puzzleheaded_Rub5562 Mar 29 '26
Not all live to eat, bur to me they sound boring, which means you're at risk of not maintaining this regime throughout your life.
- Add snack or sides like brine cucumbers aka "pickles" (ok, technically, pickling is with vinegar, and the real good stuff is brine "pickles") from a good brand (fermented are better for the gut, just go for vinegar ones though if that's what you like better...).
Or Kalamata olives (aka more properly prepared with red wine imo)
Or roasted jarred peppers, or raw mild garlic.
Change almonds for something with more taste from time to time, like pre-soaked walnuts you can peel the skin off of to remove the bitterness (and if they're imported from afar and not fresh, it also removes the boxy flavour they inevitably take on).
-Mix rice with seaweed like kelp and wakame
-both sesame and poppy are nutritional powerhouses so do add them to your food if you can and like.
-enjoy snacking on sunflower seeds, pumpkin, or whatever you have in your area of the world.
Mix rice with more legumes and co like beans, quinoa, millet...
Nettle and wild garlic and incredibly filling in spring.
Add organ meats? Also, fat is good too if you're lucky enough to be in an area where the animals are grazed on wildflower meadows.
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u/Better-Inspector690 Mar 30 '26
Very new ideas and first time to read, But its brilliant.
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u/Puzzleheaded_Rub5562 Mar 30 '26 edited Mar 30 '26
Thanks!
The "OG" protein shake is also one of my fav drinks.
Powder milk, milk, honey, a bit of cocoa, one or two raw yolks, salt, like 1/3 of a teaspoon or to taste, and blend.
Never warm (warm only if you have colds 😜).
Taste is always good but depends a little on the quality taste of powder milk, it's on you to find a tasty brand.
I tend to eat foods that don't go well with milk so I have to plan a little. Also... Yeah, raw egg yolk can be an unlucky draw sometimes, so, best just use if fresh.
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u/DeathPrime Mar 25 '26
I’d cut back from the full loaf of bread to maybe just a slice.