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Bulking Recipes For Bodybuilders!

I thought I would share some of my favorite recipes with hopes that it will inspire others to enjoy their nutrition as well!

By: Jeremy Likness

In the past eight weeks, I have managed to gain 11 pounds of mass while keeping my body fat at relatively the same level (I dropped a pound of fat). While many factors go into a successful program, from nutrition to supplementation to a good training regimen, nutrition is by far one of the most critical factors for success. What really helps me with my program is that I have foods I enjoy, and this keeps me interested and looking forward to my meals. I don't have to cheat or binge because I consider the foods that are a staple of my nutrition plan treats in their own right!

So, I thought I would share some of my favorite recipes with hopes that it will inspire others to enjoy their nutrition as well! Keep in mind that I am 5'10" and 190 pounds at just under 10% body fat. You will want to adjust the menus to add more or less depending on your weight and/or goals. I have included nutritional information to help you adjust.


Breakfast Items

My breakfasts are power-packed meals. I have high protein, a good dose of carbohydrate, and kick the day off with some flaxseed oil as well. These recipes keep me looking forward to my morning grub.

Cajun Flapjacks

This one is a spicy favorite.

Ingredients:

    1 whole egg
    4 egg whites
    ¼ cup whole grain cream of rice
    5 oz lean (92% or leaner) beef
    1 tsp cayenne pepper
    1 pinch salt
    1 tbsp Cajun rub
    Pam or other non-stick cooking spray/oil
    Your favorite hot sauce (Tabasco, Scorned Woman, etc)

Directions:

    1. Take TWO non-stick fry-pans (one can be a griddle surface) and pre-heat to medium heat (add Pam or other no-stick spray if you have regular pans instead of the non-stick variety)

    2. Add lean beef, cayenne pepper, pinch of salt, and Cajun rub, mix well and allow to brown

    3. While the beef is browning, combine eggs and cream of rice in blender (hint: add the rice last so it does not sink below the blender blades)

    4. Add liberal amount of your favorite hot sauce

    5. Blend - you may need a long spoon to scrape up the cream of rice and reblend a few times

    6. In a separate pan or on a griddle (either no stick pan or regular pan with some Pam added) pour out the mix

    7. Allow to cook through until the top is not completely browned - it should be slightly "wet" (like an omelet)

    8. Transfer the ground beef, which should be thoroughly browned by now, to the egg/cream of rice mix - pour on top like an omelet

    9. Flip over half of the "omelet" so that the beef is folded inside, and cook until browned

    10. Enjoy!

Nutrition Information:

    Calories: 621
    Protein: 50 g (33%)
    Carbohydrate: 34 g (23%)
    Fat: 30g (44%)

Bacon & Pancakes

This is a healthy twist on the traditional meal.

Ingredients:

    9 slices of Canadian bacon
    1 whole egg
    4 egg whites
    ½ cup oatmeal (dry measure)
    Sugar-free syrup (I prefer it with Splenda)

Directions:

    1. Cook Canadian bacon according to the manufacturer's directions
    2. Add the eggs to the blender, then add the oatmeal and blend until fine consistency
    3. Cook this mixture as you would an ordinary pancake
    4. Serve with the sugar-free syrup and enjoy!

Nutrition Information:

    Calories: 609
    Protein: 71 g (48%)
    Carbohydrate: 29 g (20%)
    Fat: 22 g (33%)

Chocolate Pancakes

I love this one. It is great for a change, but also when you are on the run - you can bag these and eat them on the road!

Ingredients:

    2 scoops Ultra Size Chocolate from Beverly International (or similar chocolate protein powder blend)
    1 whole egg
    4 egg whites
    ½ cup oatmeal
    1 tsp cinnamon
    1 packet Splenda
    ¼ cup water

Directions:

    1. Combine all ingredients in the blender. Add the eggs and water first, then the protein powder, followed by the oatmeal, cinnamon, and splenda

    2. Blend until smooth

    3. Cook like you would an ordinary pancake (makes 2 - 3 medium sized pancakes)

    4. These cook fast so be careful not to burn them!

Nutrition Information:

    Calories: 571
    Protein: 62 g (43%)
    Carbohydrate: 42 g (29%)
    Fat: 18 g (28%)


Midday Treats

I make my treats using Ultra Size shakes. You can pick your favorite protein powder, but keep in mind these work best with meal replacements and not straight whey due to the fact they are heated and baked.

Chocolate Pudding

This is great to grab while I'm at work, or to bring in a cooler to a bodybuilding event for convenience.

Ingredients:

    3 scoops Ultra Size Chocolate from Beverly International
    2 tbsp heavy whipping cream
    8 oz water

Directions:

    1. Combine all ingredients in a shaker cup or blender and blend until smooth

    2. Pour into a container, cover, and let sit in the refrigerator for 1 - 3 hours

    3. Enjoy!

Nutrition Information:

    Calories: 468
    Protein: 52 g (43%)
    Carbohydrate: 18 g (15%)
    Fat: 23 g (42%)

Chocolate Mousse

This is a thicker version of the pudding. Simply scale the water back to 6 oz. Makes a whipped mousse-like meal.

Protein Brownies

These are great to bring in a zip-lock bag to the movies so you can have a treat but grow while you're watching the latest flick!

Ingredients:

    3 scoops Ultra Size Chocolate from Beverly International
    2 tbsp heavy whipping cream
    1 whole egg
    8 oz water

Directions:

    1. Combine all ingredients into blender and blend until smooth

    2. Pour into microwave safe container

    3. Microwave for 5 - 8 minutes (until you notice bubbles starting to form and the top is becoming firmer)

    4. Remove, cover, and let set at room temperature for 20 minutes

Nutrition Information:

    Calories: 544
    Protein: 58 g (42%)
    Carbohydrate: 19 g (14%)
    Fat: 28 g (45%)

Mocha Butter Dream Cream

I love this one after a long day at work - it is usually what I eat 1 - 2 hours before training.

Ingredients:

    3 scoops Ultra Size Chocolate from Beverly International
    2 tbsp heavy whipping cream
    1 tbsp raw peanut butter
    1 tsp instant espresso
    6 oz water
    2 cups crushed ice

Directions:

    1. Scoop out protein powder into blender

    2. Add heavy cream and peanut butter

    3. Add espresso

    4. Finally, add water + ice

    5. Blend for a few seconds, stop the blender to allow it to settle and for any air to escape, then repeat for 5 - 10 times until it appears to be consistently thick (i.e. not too many ice chunks)

    6. Dump into a container and enjoy!

Nutrition Information:

    Calories: 569
    Protein: 56 g (38%)
    Carbohydrate: 22 g (15%)
    Fat: 31 g (47%)


Post-Workout Treats

Post-workout Breath Freshener

I love this one after an intense workout!

Ingredients:

    5 scoops Mass Maker from Beverly International
    16 oz water
    2 - 3 drops pure peppermint extract
    1 tsp creatine monohydrate

Directions:

    1. Combine all ingredients in blender
    2. Blend until smooth and enjoy

Nutrition Information:

    Calories: 450
    Protein: 33 g (30%)
    Carbohydrate: 72 g (65%)
    Fat: 3 g (5%)

Post-Workout Pumpkin Pie

This is a seasonal twist on my favorite post-workout shake.

Ingredients:

    5 scoops Mass Maker from Beverly International
    16 oz water
    1 tsp pumpkin spice
    1 tsp nutmeg
    2 tsp cinnamon
    1 tsp creatine monohydrate

Directions:

    1. Combine all ingredients in blender

    2. Blend until smooth and, once again, enjoy!

Nutrition Information:

    Calories: 450
    Protein: 33 g (30%)
    Carbohydrate: 72 g (65%)
    Fat: 3 g (5%)


Spicy Lunch

I just have one favorite recipe for this section, so here goes:

Fiery Chicken Deluxe

Ingredients:

    8 oz chicken breast
    Tabasco sauce (or other favorite hot sauce)
    2 tsp cayenne pepper
    2 tsp crushed, dried jalapeno peppers
    2 pinch of salt
    1 tbsp Cajun rub/spices
    1 ½ cups of frozen green beans
    5 oz red potatoes

Directions:

    1. Combine the hot sauce, cayenne pepper, salt with chicken in a container and really roll the chicken breast around in the mix, then let it sit in the refrigerator for 3 - 10 hours (the longer, the juicier it will be)

    2. This works best with a Foreman-style grill. Pre-heat, then slap the chicken on and cook for 7 ½ minutes

    3. While the chicken is cooking, stab the red potatoes and cook in the microwave for 4 ½ minutes or until soft in the middle

    4. Take the potatoes out, put the green beans in for 2 - 3 minutes

    5. Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers

    6. Sprinkle the other pinch of salt on the green beans

    7. Enjoy!

Nutrition Information:

    Calories: 599
    Protein: 77 g (52%)
    Carbohydrate: 50 g (34% - whopping 10 grams of fiber!)
    Fat: 9 g (14%)

Other Articles You Might Like:
Cooking With Derek! :: Protein Shake Recipes!

Bulking Recipes For Bodybuilders!
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eastldnking

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eastldnking

Making the pancakes tonight! Can't wait!!

Sep 3, 2013 3:32am | report
 
eastldnking

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eastldnking

Making the pancakes tonight! Can't wait!!

Sep 3, 2013 3:32am | report
 
Simx

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Simx

not bad !!

Sep 18, 2013 3:21pm | report
 
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