If your goal is to bulk, a heavy-hitting breakfast is the key to making solid gains. So many people don’t understand how much hinges on breakfast for energy and muscle growth. Unfortunately, despite the benefits, there are a lot of hinderences people face to start their day off with breakfast. Whether it’s dealing with lack of time, waking up late, or handling familial responsibilities, mornings can be difficult to tackle.

However, if you’re dead-set on making your bulk and your breakfast work, read on. In this post, we’re going to discuss the concept of bulking and some amazing bulking breakfast recipes that will help you succeed in this phase of your fitness journey.

What is Bulking?

With weightlifting there are usually only two aesthetic goals; building size or cutting it. While they are inherently different in outcomes, the key to success with both is an decent grasp on nutrition.

Bulking is the process of gaining weight during a cycle of resistance training. This weight gain requires the body to be in a caloric surplus, or a state where you consume more food than your body needs to maintain it’s current weight. Bulking (when paired with consistent exercise) is generally associated with increases in strength and stored energy reserves necessary for fueling increasingly strenuous workouts.

The catch 22 of bulking though: not all of the size is from lean muscle. Actually, a large part of this growth is a result of stored fat and water retained in cells.

While the ideal for most going into a bulk is to gain as much fat-free size as possible, this increase in fat isn’t necessarily a bad thing. Some studies have found that substantial gains in lean muscle can be had regardless of your body fat percentage (1)– which is good news for any worried about killing their gains by getting “too fat”.

However, if I had to guess, you’re here looking for balance during your bulk. While you definitely want to gain weight and look big, you’re not to keen on too much fat gain.

At the end of the day, bulking really comes down to control. Aesthetically (and functionally) speaking the question is: how do you balance the benefits of building muscle and size without losing control of your body fat percentage?

One of the main answers to this question can be achieved with a firm understanding of nutrition and calorie surplus.

State of Caloric Surplus

Before you begin packing on the pounds, you’ve got to understand how much energy your body needs just to function throughout the day- or your Total Daily Energy Expenditure. You can always use a TDEE calorie calculator like this to figure the numbers out, but if you like to do things the hard way- here is a formula you can use:

Calculate BMR (basal metabolic rate):

• For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
• For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

Then multiply by activity level:

• Sedentary = 1.2
• Lightly active = 1.375
• Moderately active = 1.550
• Very active = 1.725
• Extra active = 1.9

HOW MUCH TO EAT WHEN BULKING?

There are too many variables at play in your body to give a definitive answer. However, a safe place to start is considering there are 3500 kcal in a single pound. So to gain 1 pound a week, in theory you’d need to eat an additional 500 kcal every day.

Note that I said “in theory”; the body is subject to constant changes in metabolism throughout the weight gain process. Monitoring your weight regularly may help you determine if you need to adjust your calorie intake.

CALORIE SOURCES

Where your calories are coming from is equally as important to how much you eat. An abundance of protein is necessary for muscle development, but too much is stored as fat. A balance proportion of carbohydrates and fats is also important for total energy. For athletes or those with an intense training schedule, a macro-nutrient ratio like this might work just fine:

• 55% carbs
• 25-30% protein
• 20% fat

Aim for about 1.2 – 1.6g/kg body-weight of protein.

Are Breakfast Bulking Meals Necessary for More Mass?

It’s pretty clear that throughout an entire day, if you eat more calories than your body needs- you’re going to gain weight. BUT, this article is about a bulking breakfast, so you probably want to know how important it is for muscle gains and the bulking process as a whole.

This is a valid question. There is a growing body of evidence that emphasizes the importance of the biological clock and how ones first meal can affect energy balance and metabolism. However several studies highlight breakfast’s superior efficiency for utilizing energy when compared to afternoon evening meals for weight loss, not weight gain.

While there’s not a lot of substantial research to back the necessity of a bulking breakfast, it definitely won’t hurt your gains. There are a lot of factors that could support the benefits of eating a nutrient-dense breakfast for bulking.

nutrient intake:

Breakfast is one of the best times to consume a variety of essential nutrients, including proteins, carbohydrates, and healthy fats. These nutrients play crucial roles in muscle building, recovery, and overall health. Meeting your nutrient needs early in the day sets a positive foundation for the rest of your meals.

muscle protein synthesis:

Consuming a protein-rich breakfast can stimulate muscle protein synthesis, the process by which the body builds and repairs muscle tissue. Including sources of high-quality protein, such as eggs, yogurt, or lean meats, can support muscle growth.

preventing muscle catabolism:

After an overnight fast (while sleeping), the body may enter a catabolic state where it breaks down muscle tissue for energy. Having a caloric surplus at breakfast helps counteract this catabolism by providing a source of energy and nutrients, preserving muscle mass.

appetite regulation:

Eating a substantial breakfast can help regulate appetite throughout the day. A satisfying and nutritious breakfast may reduce the likelihood of overeating later in the day, ensuring a consistent calorie surplus for muscle growth.

increased training performance:

Having sufficient energy from a caloric surplus can positively impact your training performance. This is especially important for individuals engaging in resistance training or other forms of exercise aimed at building muscle mass.

How to Approach a Bulking Breakfast

Your approach to nutrition will be just as important to a successful bulk as your understanding of calorie surplus. Remember: it’s not all about quantity, but also quality that makes for a successful bulking breakfast and bulk in general.

If you’ve been in the gym long enough, you probably know a specific type of guy who says he’s on a bulk. This particular kind of gym-goer thinks bulking means to eat everything by any means necessary to gain weight (this is what we call dirty bulking btw). If you’ve ever met this person I can almost guarantee one thing: he probably doesn’t look very good.

This all ties into the old saying “you are what you eat”. A high calorie diet alone isn’t going to deliver the quality gains you want. Only nutrient dense, nutritious foods in a measured surplus combined with consistent, intense, resistance training can make your bulking journey a success.

emphasize protein

Adding protein into your bulking breakfast regimen can’t be understated. In some circles it’s one of, if not the most important factor of the most important meal of the day. High protein intake has contributed to greater strength and muscle growth when coupled with resistance training. On top of that protein also allows for better muscle mass preservation, limits age related muscle loss, and allows for a greater muscle protein synthesis response when spread evenly across meals (2).

Protein is also an essential macro-nutrient for weight gain, both helping to build muscle as well as curbing the breakdown of existing lean tissue that comes with intense workouts.

To build muscle, enough calories in your breakfast should come from protein. Fortunately there are a lot of quality protein sources that contribute to a delicious high protein breakfast. Whether that’s greek yogurt, whole milk, egg whites, or even protein powder- as you’ll see short

prioritize energy

A high calorie breakfast is also about prioritizing energy, more specifically carbs. To be clear, quality carbohydrates are not your enemy, but your best friend for optimal performance. There are few studies that prove carbs have a direct affect on training performance, however for those in a bulking phase, they are essential.

Muscle contraction during high resistance training depend on anaerobic glycolysis for energy, which makes stored carbohydrates (glycogen) the preferred source. Previous reviews say 8-10 grams per kilogram of body-weight a day is ideal for heavy anaerobic training. If you do the math it means that carbohydrates will inevitably make up a large part of your diet.

consider micro-nutrients

While macro-nutrients such as protein, carbs, and fats provide the energy and building blocks for muscle growth, you also have to consider the little details like micro-nutrients. Micro-nutrients (or vitamins and minerals) are just as useful for maintaining important processes like muscle building, recovery, and total health.

The fitness industry glorifies protein, but most of us don’t know vitamins and minerals like magnesium, calcium, and potassium are critical for muscle contraction and relaxation. These unsung heroes also make sure the body utilizes protein, carbs and fats to their highest degree, powering energy production (vitamin B complex) and protein synthesis (vitamin k).

Eating more micro-nutrients will also ensure that the foods you eat are well-rounded. A large majority of micro-nutrients come from very healthy foods such as fruits and vegetables- all of which are essential for robust fitness.

choose healthy fats

If a high calorie breakfast is what you’re in search of, you really can’t do it without healthy fats. Fats are more calorically dense than protein or carbs, consisting of a whopping 9 calories per gram to their 4. To start off the day right, eating breakfast packed with this macro-nutrient will give you a head-start towards reaching your daily caloric needs and offer the energy you need to fuel your workouts.

It’s ok if you’re in the camp that believes fats are your enemy. However keep in mind that fatty acids offer too many benefits to leave on the table. Omega 3’s can help joint health and inflammation (allowing you to train longer), several vitamins and minerals like vitamins K, A, D, and E are fat soluble and essential for muscle function and much more.

Bulking Breakfast Ideas

The bulking breakfast ideas and breakfast recipes below will hopefully provide you with the extra calories you need to complete a healthy, successful bulk. For other bulking breakfast ideas, check out this article about protein french toast.

Meal 1: avocado toast scramble with side of chia seed pudding

total calories: 720 cal

avocado toast ingredients:

• 1 small shallot, thinly sliced into rings
• 1 tablespoon red wine vinegar
• salt to taste
• 1 small avocado, pitted and peeled
• ¼ lime, juiced
• 1 egg
• 1 tablespoon white vinegar
• freshly ground black pepper to taste
• 1 slice whole-grain crusty bread
• 1 pinch Aleppo pepper, to taste

avocado toast recipe:

• Combine shallot, red wine vinegar, and a pinch of salt in a bowl; set aside. Mash avocado with lime juice and salt in a second bowl.
• Heat 2 to 3 inches of water in a small, shallow saucepan until boiling. Add vinegar and reduce heat to a light simmer. Crack eggs into a small ramekin and lower it to the surface of the water, carefully easing it out of the ramekin into the simmering water. Poach eggs until white is completely set and yolk is slightly soft (the desired consistency) which should take about 3 to 4 minutes. Remove with a slotted spoon and transfer to a paper-towel lined plate. Sprinkle with salt and pepper.
• Toast bread to your liking and remove to a plate. Top with mashed avocado, some of the pickled shallot, and poached egg. Sprinkle with aleppo pepper and drizzle with olive oil; serve immediately.

chia seed pudding recipe:

• 2 cups sweetened coconut milk
• 6 tablespoons unsweetened coconut milk
• 1 tablespoon agave nectar, or more to taste
• ½ teaspoon vanilla extract
• ¼ teaspoon ground cinnamon
• 1 pinch salt
• ½ cup chia seed
• 1/4 cup protein powder (Optional)
• ½ cup diced fresh strawberries (Optional)

chia seed pudding recipe:

• Whisk together sweetened and unsweetened coconut milks, agave nectar, vanilla extract, and (or) the optional protein powder; stir in chia seeds. Allow mixture to soak until thickened, at least 20 minutes, or cover the bowl with plastic wrap and refrigerate overnight.
• Stir pudding and top with strawberries.

Meal 2: breakfast burrito

total calories: 632 calories

breakfast burrito ingredients:

• flour tortillas – You’ll need big ones! I find 12-inch tortillas to be the easiest to roll.
• scrambled eggs – A breakfast essential. They add yummy creamy texture and lots of extra protein to keep you full till lunchtime. you can also use egg whites, but remember egg whites have less protein and fewer calories per serving.
• sweet potatoes – I roast them with smoked paprika, oregano, and olive oil to add bold, smoky flavor to the filling.
• 4oz smoked chicken sausage– for savory, smokey flavor, protein, and added calories.
• avocado – For creamy richness and healthy fats
• pico de gallo – For bright, zesty flavor.
• 1 teaspoon diced red onions
• 1 teaspoon milk
• pinch of minced garlic
• 1 tablespoon olive oil
• 4oz smoked chicken sausage
• freshly ground black pepper to taste

breakfast burrito recipe:

• Set up all your ingredients.
• Mix eggs, milk, and salt in a bowl. Add olive oil to a large skillet over a medium heat. Pour in the egg mixture and cook the eggs until they’re the desired texture and consistency.
• Place the cooked eggs in a bowl, break them up into smaller pieces and set them aside.
• If you don’t want to meal prep your sweet potatoes ahead of time, cook them after the eggs. First dice the potato into small, bite-sized chunks, place them in a large skillet on a medium heat and allow them to soften. Add the oregano and paprika; allow the potatoes to cook thoroughly until soft.
• Using the same skillet over a medium heat, add and stir the sausage and garlic for about 5 minutes, or until the sausage is evenly browned. Afterwards drain the unnecessary grease.
• Move sausage and potatoes into the eggs bowl. Add the pico de gallo until the cheese is evenly melted well combined.
• Lay the tortilla flat, then add the egg mixture halfway between the bottom edge and the center of tortilla. Mash the filling down evenly and begin folding the tortilla. Wrap the bottom of tortilla snugly over filling, then fold in the left and right edges. Roll burrito up to the top edge, forming a tight cylinder.

Meal 3: protein pancakes

total calories: 575 calories

protein pancake ingredients:

• protein powder: for additional protein, added flavor and nutrients to help with skeletal muscle hypertrophy, muscle recovery, and weight gain. Vanilla protein powder usually makes for a good standard base, but you can choose your favorite flavor.
• eggs: for more protein, and to give the pancakes their fluffy, rich texture.
• maple syrup: a classic pancake staple
• whole milk: for additional protein and rich, decadent flavor.
• pinch of salt to taste
• 1/2 tablespoon vanilla extract
• 1/2 cup of fruit (optional)

protein pancake recipe:

• Sift your choice of pancake batter, sugar, protein powder, cinnamon, and salt together into a medium-sized bowl.
• Whisk whole milk, eggs, melted butter, and vanilla extract together in a bowl. Slowly add the protein powder to batter mixture and stir until just combined.
• Heat a griddle over medium-high heat and grease with butter. Drop 1/4 cup batter onto the hot griddle and cook until bubbles form, the edges are dry, and pancake is brown on the bottom, 2 to 3 minutes. Flip and cook until browned on the other side, 2 to 3 minutes. Repeat with remaining batter.
• add fruit and maple syrup on top of pancakes.

Meal 4: overnight oats

total calories: 423 calories

overnight oats ingredients

• quaker oats (steel-cut): you can pick your choice of oats, however I prefer old-fashion oats because their thick cut absorbs the milk very well overnight and takes on a full texture that’s not too hard or soft. The oats themselves are a great source of complex carbs that are
• peanut butter: the peanut butter will add more carbs and protein to the meal. It will also contribute a layer of creaminess, sweetness, and flavor that would otherwise be missing.
• low-fat milk:
• 1 teaspoon chia seeds
• low-fat plain greek yogurt: the healthy fat and protein from the greek yogurt add energy to make this a high calorie breakfast.
• 1/2 cup diced mango: some might question the choice, but overnight oats wouldn’t be comp`
• 1/2 banana (diced)

overnight oats recipe:

• Add oats to your container of choice. Pour in low-fat milk and greek yogurt.
• Mix in the peanut butter. Add a layer of mango. Top off with a drizzle of honey and chia seeds.
• Place overnight oats in the refrigerator for 3 to 6 hours.
• I’m once the overnight oats have