0000429443 00000 n 0000445440 00000 n stands for Better Understanding of Food & Fitness. 0000453307 00000 n 0000441058 00000 n 0000414714 00000 n In addition to purchasing the .PDF please feel free to follow us along on our YouTube channel http://www.youtube.com/buffdudes as we go over every section of the book, including exercise tutorials. 0000445803 00000 n 0000461125 00000 n 0000462810 00000 n 0000467045 00000 n 0000440155 00000 n 0000347886 00000 n 0000417446 00000 n 2. 0000409570 00000 n 0000011228 00000 n 0000453706 00000 n sample meal plan - foods amount foods 5 and 1/2 dozen eggs 4.5 lbs chicken or lean turkey 3 lbs tilapia or white fish 2-3 loaves whole wheat or multigrain bread (low fat) 1 lbs dry oats 2.25 lbs raw brown rice 3 lbs sweet potatoes 2-3 cartons fresh or frozen berries 3 small avocados 7 apples 3 lbs broccoli 0000466971 00000 n This will then be followed by a period of “cutting,” where the person attempts to lose the fat they gained. 0000425628 00000 n 0000428134 00000 n 0000463840 00000 n 0000436273 00000 n Using this routine, you 0000407429 00000 n 0000471636 00000 n 0000414788 00000 n 0000476238 00000 n 0000020186 00000 n 0000410053 00000 n 0000476164 00000 n 0000476600 00000 n The program works each muscle group hard once per week using mostly heavy compound exercises. 0000006576 00000 n 0000012763 00000 n Back in 2013 the “Bulking Diet” craze reached fever pitch. 0000447402 00000 n 0000462372 00000 n 3. 0000428539 00000 n 0000452852 00000 n 0000469765 00000 n 0000470722 00000 n 0000413457 00000 n 0000443478 00000 n 0000468536 00000 n 0000418198 00000 n trailer <]/Prev 560626>> startxref 0 %%EOF 378 0 obj <>stream 0000438855 00000 n 0000467700 00000 n 0000454073 00000 n I am now 4 weeks into a 12-week mass building phase, and I am pleased with the results so far. 0000400312 00000 n 0000434191 00000 n 0000007229 00000 n 0000410973 00000 n Each body part is trained 1 time per week on its own day, for a total of 6 workouts per week with Sunday off. 0000410899 00000 n 0000464557 00000 n 0000471562 00000 n 0000411754 00000 n 0000450268 00000 n 0000413086 00000 n 0000429882 00000 n 0000461562 00000 n 0000406780 00000 n 0000422666 00000 n 0000419855 00000 n Bulking Phase Weeks 1-4. It’s about feeding the muscle growth. 0000457037 00000 n 0000443879 00000 n 0000437177 00000 n It can be run for 6 weeks to 8 weeks before a 2 week deload. 0000413928 00000 n 0000449107 00000 n 0000417144 00000 n 0000439294 00000 n Bulking isn’t about eating as much, of whatever you want. 0000456574 00000 n 0000455049 00000 n 0000460167 00000 n 0000465713 00000 n 0000415892 00000 n 0000461488 00000 n Try the Maximuscle 4 week bulking diet plan. 0000442648 00000 n 0000446753 00000 n The Buff Dudes Bulking .PDF contains sections on: In full color and featuring dozens of pages of artwork and photos we've tried to create a .PDF which is not only a resource packed with information but also a perfect companion to our YouTube channel's video content. 0000443552 00000 n Check out our top nutrition tips to support your bulking diet. 0000436812 00000 n 0000437251 00000 n 0000014037 00000 n 0000454610 00000 n The program revolves around “straight sets” versus the use of “super-sets” or “tri-sets”. 0000431787 00000 n 0000414002 00000 n 0000431861 00000 n 0000432680 00000 n 0000429369 00000 n 0000418568 00000 n 0000430319 00000 n 0000457854 00000 n 0000449033 00000 n 0000010108 00000 n 0000441875 00000 n 0000468172 00000 n 0000451170 00000 n ... Hey, I'm 14 and am looking for a great plan to be committed to. 0000429808 00000 n 0000426107 00000 n 0000007520 00000 n 0000424332 00000 n 0000468979 00000 n 0000422154 00000 n 0000016031 00000 n 0000465787 00000 n © 2020 Buff Dudes. 0000013914 00000 n We would like to show you a description here but the site won’t allow us. 0000406210 00000 n z��$��������?`����^�c3�a"�$��h�(��Ŀ#,n����j��&���嵷��K����N��\��@��I�k���@q��y����0 ��? 0000010670 00000 n Packing on lean muscle is tough for even the most seasoned athlete. 0000455342 00000 n 0000450637 00000 n 0000409644 00000 n 0000462298 00000 n 0000419456 00000 n 0000441801 00000 n 0000468905 00000 n 0000018676 00000 n 3. Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. 0000467402 00000 n Everyone I talked to was touting bulking diets as the best meal plans for building muscle mass, fast. B.U.F.F. Book edition available here. )�x��>J8���G"@I�UԐ9n. A Bulking Up Workout Plan For Skinny Guys To Gain Lean Muscle Without Ruining A Defined Physique . 0000447784 00000 n 0000406334 00000 n 0000430968 00000 n 0000452926 00000 n Workout Description. 2500 calorie meal plan meal 1 calories protein carbs fat *2 whole eggs *2 egg whites 3 slice wholemeal bread 1 tablespoon natural peanut butter 206 32 330 105 17 8 15 4 0 0 57 4 15 0 4 9 total: *make omelette or scrambled eggs 673 44g 61g 28g meal 2 calories protein carbs fat 1 scoop (30g) whey isolate 1 medium sized banana