Best free custom clean bulk bodybuilding meal plans

Instant clean bulk fitness meal plan!

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Current Weight: (kgs or lbs)
Current Height: (cm or inches)
Current Age:
Number Meals/Day: meals/day
Your Goal:
Weeknight sleep: hrs/night
Weekly Cardio:*
* Do not count lifting weights or walking in these hours, only strenuous cardio like running, swimming, and jumping rope.    
Current Bodyfat: (measure/estimate) %
Predicted Muscle Gain: (help)

custom Clean Bulk bodybuilding meal plan

Best Bulking Diet

Optimal bulking diet for gaining muscle and keeping it. Here are the best bulking meals as well as complete diet plans using them!  No subject in bodybuilding has as much bad information, misleading anecdotes, and incorrect myths about it than bulking.  On this page I will address all these misconceptions. and also give you an optimal bulking meal plan for you with exactly the number of calories you need. The best bulking diet maximizes muscle gain potential while limiting fat gain to extend bulking time and minimize cutting time. The goal of bulking is to ratchet up your lean body mass with successive bulk/cut cycles and to do this requires a good clean bulking plan like the ones shown here.  By minimizing the fat gain during the bulk cycle, you minimize the time and severity of the cut which allows you to keep your muscular gains. Many people make the mistake of thinking that bulking just means shoveling a lot of food into your mouth.  Yes, these folks gain lots of muscle.  The problem is that by the time they diet and remove the 30 pounds of fat they gained, nearly all their muscle gain is lost.  Anybody can bulk, thats really easy.  The key to maximizing muscle is to optimize the bulk to make every ounce of fat gained worthwhile. If you want to add muscle with a minimum of fat, you need good clean bulking meals - please see Best Bulking Meals.

Why are there so many conflicting opinions on bulking?

  • Intentional deception in an effort to make money.  To have your video go viral, tell people what they want to hear, that to gain muscle faster all they have to do is eat more food.  Give them lots of meals loaded with peanut butter, and sugary bulking powders.  To make lots of money selling $97 eBooks pretend to have a secret meal plan that lets to pack on muscle, fast!  People desperately want to believe!
  • Misleading anecdotes.  There is very little research about bulking.  Most peoples information comes from locker room anecdotes in high school.  Its not unheard of for a natural 14 year old to gain 50 pounds in a year and when this happens, all this guys buddies take his bulking advice as gospel.  The truth is that the 50 pound weight gain was simply the result of a normal puberty growth spurt, going from 7% bodyfat to 15% bodyfat, and some weight lifting ... in that order.   Yes, 14 year old teens with epic puberty growth spurts can add 50 pounds in a year while eating burgers, pizza, and drinking beer but that doesnt help anyone else.
  • Steroids.  Unfortunately most of the bulking myths come right from the muscle magazines like FLEX, Iron Man, and Muscle & Fitness. Yes, someone taking bucket loads steroids can gain 50 pounds muscle in a year and to do that requires eating a LOT of calories and they dont need to be clean calories either.  The problem is that these magazines fail to mention that their bulking plans are for the chemically enhanced pros only.  Again, the bulking advice for steroid users is of no help whatsoever to the natural lifter.  If you follow the bulking meal plans in these magazines you will just get FAT.

How to calculate the perfect caloric surplus for you

Remember that above I said that in my experience, if you are starting from single digit bodyfat then an increase of about 3%-7% in bodyfat over a 12 week bulking cycle seems about right.  Thats all well and dandy but how do you know how much to eat in order to make this happen?   Easy peasy lemon squeezy!  Here is how to do it in less than 10 seconds.  You can not only decide on the perfect caloric surplus for your clean bulk but also make a complete meal plan!  Remember these meal plans are completely free!
  1. Enter your stats on this page (height, weight, age, etc) to configure your metabolic rate. It is critical that you set your activity level honestly and accurately - only include strenuous cardio, not walking or weight lifting. (30s)
  2. Set your current bodyfat and your predicted muscle gain rate - again, it is critical that you are honest here.  Dont put "20lbs/yr newbie adult max" if you can only do two full body workouts a week.  (5s)
  3. Choose a caloric surplus by setting it in the "Your Goal" section of the configuration.   +10% is a good place to start. setting-bulk-percentage
  4. Click on "Create Instant Meal Plan"
  5. Look at your resulting charts in your meal plan, it will look like those shown below.  The top chart shows predicted scale weight and lean body mass weight.  The chart of the most interest is the lower chart which shows predicted bodyfat.  If you have set your caloric surplus right then your bodyfat will be increasing 3%-7% over a 12 weeks (84 day) period.  If this is not the case, simply adjust your caloric surplus and make another meal plan! perfect-calories
  6. Use your meal plan!  You now have the perfect meal plan for clean bulking!  
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A perfect fitness meal plan in seconds!

Over 2.5 million meal plans made for people serious about their bodybuilding, fat loss, performance, fitness, and health has made us experts in meal planning. What started as a tool for Scooby to cut for his men's physique competition and prepare for his Half Ironman has become the most trusted meal planner for athletes and fitness minded people worldwide.
  • Optimized for max muscle gain and strength gain.
  • Tailored to your precise metabolic rate
  • Choice of keto, low carb, carb-cycling, bulking, cutting, vegetarian, &vegan
  • Weight, LBM, and bodyfat prediction charts
  • Easy to make, tasty meals
  • Set caloric goal to bulk, cut, or recomp
  • Guaranteed to avoid hunger even when dieting
  • One click shopping list
  • Free meal kit delivery service

Its totally free, so what's the catch?

The absolute best meal plans in terms of muscle gain, strength gain, and health are totally free. Free users can make optimal meal plans using keto, low-carb, carb-cycling, medium-carb, bulking, fat-loss, vegan, and vegetarian nutrition types and can make either day meal plans or week meal plans. You can print meal plans, make shopping lists, and order all the dry goods from Amazon in a single click. So why on earth would you pay? We hope you don't! With paid accounts, the feature you get is the ability to edit the meal plans and create your own meal plans. What we have found is that when most people edit meal plans to be more to their taste, they replace vegetables, fruits, and minimally processed foods with less healthy foods leading to inferior meal plans in terms of ability to gain muscle and health. We provide you with both the carrot and the stick for motivation: the absolute best meal plans are completely free but to modify them to suit your tastes, you have to pay.

Why CustomMealPlanner is best for athletes/bodybuilders

CustomMealPlanner was written by athletes, for athletes. Competing bodybuilders, triathletes, runners, and men's physique competitors. We provide the optimal nutrition for you no matter how active you are or what your goal is. We take the guesswork out of both bulking and cutting. The last thing you want to have to do as a powerlifter or bodybuilder is to do a panic starvation diet at the last minute to make your weight class because you will lose all kinds of muscle. With the bodyfat charts provided with every meal plan you can see exactly when you will achieve your target bodyfat and get sixpack abs.


Similarly, we take the guesswork out of bulking also. If you have a good idea what your muscle gain rate will be, we can tell you exactly what kind of caloric surplus you should be running and the weight charts make this clear. Below is an example of a weight chart showing both scale weight and LBM: