Example Bulking Rest Day Meal Plan

Hey Primal Six Packer’s, my last post included an example of a post workout meal whilst on a bulking phase. It’s important to realize that even whilst bulking we still require rest days. During these rest days its essential that we consume an appropriate amount of macronutrient balanced calories. Interestingly enough rest days require higher protein and fat percentages than workout days.

In this post I’ve included:

  • Grilled Chicken with Avocado and Feta Cheese (See recipe & photos below)
  • An example of a rest day meal plan whilst bulking

The rest day meal plan below contains:

  • 2046 calories – Note: This is calculated using my TDEE and activity multipliers, also explained in yesterdays post.
  • Protein – 60%
  • Carbohydrates – 10%
  • Fat – 30%

Rest Day Meal Plan

Macronutrient Breakdown Grams Percentage
Protein 268 59%
Carbs 51 11%
Fat 59 29%

Grilled Chicken with Avocado and Feta Cheese

Serves: 4
Prep time: 10 minutes
Cook time: 30 – 35 minutes

Ingredients

  • 4 x medium chicken breasts
  • 1 x avocado
  • 150g feta
  • Olive oil
  • Salt, pepper, oregano, chilli ground

Method

  • Preheat oven to 200°C (390°F)
  • Oil & spice each of the chicken breasts with the salt, pepper, oregano and ground chilli
  • Place on baking tray and put on middle shelf in the oven
  • Cook for approximately 30 minutes
  • Slice the avocado and feta into 5mm slices
  • Remove the chicken from the oven after 30 minutes, ensure it is cooked all the way through
  • Place the avocado and feta cheese on top of the chicken
  • Change the oven setting to grill
  • Place the chicken back in the oven for a further 5 minutes or until the feta cheese is melted

 

About the author

Nick Amiradaki I'm Nick Amiradaki, the creator of PrimalSixPack.com - my vision is to unlock and share the simple truths I've discovered to achieve physical excellence and optimal health. I aim to be a trusted source with a personal presence in an extremely saturated market filled with deception and biased misleading information. Connect with me on Google+, Twitter and join the Facebook community. Follow The Primal Six Pack program and I guarantee you will see extreme fat loss results, have a better understanding of nutrition and lead a much happier leaner life. Be sure to download my recipe book - 15 recipes used to build six pack abs, it can be found at the top right of this page. Enjoy!

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Feel free to comment...

9 Comments

  • Nick Amiradaki

    Reply Reply June 8, 2012

    Fedor said:
    Looks really tasty! Also, it would be cool if you had a public MFP account.
    at 12:54 am on June 9, 2012

  • Nick Amiradaki

    Reply Reply June 8, 2012

    Fedor said:
    Looks really tasty! Also, it would be cool if you had a public MFP account.
    at 12:54 am on June 9, 2012

  • Nick Amiradaki

    Reply Reply June 8, 2012

    namiradaki said:
    Hey Fedor, I didn’t know you could have a public MFP account. Cool feature, I’ll get onto that.
    at 1:09 am on June 9, 2012

  • Nick Amiradaki

    Reply Reply June 8, 2012

    namiradaki said:
    Hey Fedor, I didn’t know you could have a public MFP account. Cool feature, I’ll get onto that.
    at 1:09 am on June 9, 2012

  • Fedor

    Reply Reply June 9, 2012

    Looks really tasty! Also, it would be cool if you had a public MFP account.

    • namiradaki

      Reply Reply June 9, 2012

      Hey Fedor, I didn’t know you could have a public MFP account. Cool feature, I’ll get onto that.

    • namiradaki

      Reply Reply June 16, 2012

      Hey Fedor, my profile is now public on My fitness pal.

  • Rob

    Reply Reply July 17, 2012

    Hi Nick,

    huge ask here but it would be awesome to start another tab dedicated to your bulking and IF progress. very keen to see how you progress.

    at the moment I am in a cutting phase (as such on a calorie deficient diet) for the next 6 weeks. finding the strength is definitely fluctuate downwards after coming off a traditional bulking diet. are you finding the reverse, strength is increasing quite quickly with additional calories?

    • namiradaki

      Reply Reply July 17, 2012

      Hey Rob,

      Funny you ask mate, I’m planning on starting a bulking tab to demonstrate how modifying your calorie intake, whilst using the Primal Six Pack program can help you bulk whilst staying relatively lean.

      I’ve been caught up decking out my home garage with new equipment, working on the release of the Primal Six Pack recipe book and developing a simple Intermittent Fasting & Calorie Calculator.

      I’ve moved to a -20%/+20% calorie split, still training completely fasted but definitely noticing strength and mass gains, I’ve put on 2-3 KG since completing the cutting program. I’ll start documenting my results from next week Tuesday.

      Taking into account that you’re coming of the back of a bulking diet, it is to be expected that your strength would suffer slightly.

      Don’t stress though, it’s important to keep focused on your goal which is to cut. As long as you perform compound exercises your muscle tissue needs to repair, this is where EPOC or Afterburn works its magic and melts the fat away for 24 hours post workout.

      Keep at it, let me know if you have any more questions and I’ll be happy to offer guidance.

      Cheers
      Nick

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