Pro Bulking Guide By Yatinder Singh – 2x Nutrition

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1. The Best Strategy to Bulk Up
Yatinder Singh dismisses the old "extreme calorie surplus" bulking strategies, which often result in excessive fat gain. According to him, a sensible and sustainable bulking strategy requires you to:

Limit Calorie Surplus: Consume only 10-15% more calories than your maintenance calories.

The Result: While muscle gain is slower with this approach, the best part is that you do not gain much fat.
Be Patient: Give yourself at least three to six months for bulking, as muscle takes time to grow.

Weight Gain Rate:
Beginner Lifters: Gain 1-2% of your body weight in a month.
Intermediate/Advanced Lifters: Gain 0.5% of your body weight in a month.
2. Daily Diet Plan and Macronutrient Split
The vlogger's bulking target is 3400 calories per day, which he divides into 5-6 meals.

Macronutrient

% of Total Calories

Importance & Source

Carbohydrates (Carbs)

~50%

Essential for energy before and quick recovery after workouts.

Protein

~35%

Necessary for muscle building and repair.

Good ...
... Fat

~15%

Helpful for heart health, brain functioning, joint mobility, and vitamin absorption.

Yatinder Singh's Daily Meals and Schedule:

Time

Meal/Activity

Calories (Approx.)

Key Components

06:30 AM

Cardio (30 minutes)

N/A

Must be done at a moderate pace, 4 sessions per week.

07:45 AM

First Meal

~536

100g Oats, 8 Eggs Bhurji (scramble).

Post-Breakfast

Supplements

N/A

Multivitamin, Ashwagandha, 10ml Flaxseed Oil.

11:15 AM

Mid-Meal

~450

1 scoop Whey Protein, Fruits, 200g Potatoes.

11:30 AM

Good Fat

N/A

10ml Almond Oil (Badam Rogan).

01:15 PM

Lunch/Pre-Workout

~600-650

250g Fish, 300g White Rice, Cucumber/Vegetables.

04:00 PM

Strength Training

N/A

60-70 minutes of intense workout.

Post-Workout

Post-Workout Meal

~505

300g White Rice, 40g Whey Protein (Fast-digesting carbs for quick recovery).

08:00 PM

Dinner

~800-900

250-300g Fish, 4 Roti (Bread), Dal (Lentils).

10:00 PM

Before Bed

N/A

30 Almonds, Ashwagandha.

3. Workout and Supplementation
Strength Training Guidelines:

Frequency: Perform at least 5 strength training sessions per week.

Intensity: The session must be intense, but avoid "egolifting." Lift a weight you can control, and perform every repetition with a full range of motion.

Volume: Do 14-16 sets for each muscle group in a session.

Rep Range: The repetition range for each set should be 10-12.
Mandatory Supplements:

Creatine: Highly recommended as it increases strength, gives volume to muscle cells, and is beneficial for brain functioning.
Dosage: Take a minimum of 5 grams per day.

Ashwagandha: Recommended twice a day (post-breakfast and before bed) for stress management, better recovery, and deeper sleep.
4. Recovery
Sleep and proper recovery are highlighted as crucial components of muscle building.

Sleep: It is very important to get 7 to 8 hours of sleep every night.

Other Techniques: If available, incorporate normal massages, ice baths, or cupping into your routine. If nothing else is possible, get a normal massage at least once every 15 days for better recovery.

know more>https://2xnutrition.com/blogs/video-blogs/smart-bulking-plan-yatinder-singh-diet-workout