Lean Bulk Shopping | Foods for Muscle Growth | Bulking Diet Tips

Lean Bulk Shopping | Foods for Muscle Growth | Bulking Diet Tips

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Time for some lean bulk shopping! In this video, you’ll see which foods I buy for building muscle in the lean gaining phase.

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A lot of you guys asked me what my diet currently looks like on this lean gaining phase and that’s what you will see in this video.

Full list of foods from this shopping trip separated by the dominant macronutrient:

Protein Sources:
Greek Yogurt 0% Fat
Lean Beef
Cottage Cheese 1% Fat
Prawns

Vegetables:
Red Bell Peppers
Orange Bell Peppers

Carbohydrate Sources:
Bananas
Green Apples
Blackberries
Blueberries
Raspberries
Strawberries
Plums
Nectarines
Kiwi

Fat Sources:
85% Dark Chocolate
Beef

These foods are by no means the only choices that promote muscle growth or that these foods have some unique properties that result in more muscle gains.

At the end of the day, you should have your list of the foods you like to eat and base your diet around that.

Personal preferences such as taste, texture, and type of food will differ, and that’s normal. And it’s important to take this into consideration with your nutrition.

My current macros are 3100 kcal split into:

~155 grams of protein
~310 grams of carbohydrates
and
~135 grams of fat

Minimum 45 grams of fiber

Keep in mind that these are not some magical macros that will work for everyone. For me, it works when I have a lot of fat in the diet because it’s easier to consume the calories and I love to eat a lot of chocolate 🙂

On the 3100 Calories per day intake, I’m not gaining a lot of weight on a weekly basis. It’s going up very controlled which is what I expected with training 2+ hours 6 days of the week.

Overall, 95% of the food I consume would be considered healthy except 2-3 times per week when I eat out. (Typically on Friday and Saturday).

Every Sunday I do a Protein Sparing Modified Fast day at 1100 Calories which you can learn more about at https://www.youtube.com/watch?v=s5mTrYVBqIM

Strength is slowly increasing in the gym, and the body fat is staying the same which is the primary goal of the diet.

The goal is to lean bulk for a whole year, and if I end up gaining too much body fat, I can always go for a mini-cut.

You can see how much current physique looks like at https://www.youtube.com/watch?v=qbws8u2CjjU

Everything is being tracked with a caliper and a body-weight scale to make sure it’s a slow controlled bulk.

Book recommendations that lead me to limit grain consumption to only 2-3 times per week. (When eating out)
Whole Grains, Empty Promises by Anthony Colpo

Keep in mind that I don’t have anything against grain consumption in general, it is just the way grains are used in the modern world without proper soaking and preparation that results in the removal of a lot of positive effects on health.

Fermented and soaked grains, lentils and nuts are excellent sources of nutrition. You can learn more about this preparation process at https://wholehealthsource.blogspot.mx/2010/05/traditional-preparation-methods-improve.html

Recommended videos:
How To Build Muscle With Intermittent Fasting https://www.youtube.com/watch?v=oNlFQqPO32k
How to Setup Your Macros https://www.youtube.com/watch?v=VIFRY_–YuU
How To Bulk Without Getting Fat https://www.youtube.com/watch?v=mJxYj9AXElo

Talk soon, Mario

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45 Comments

  1. You know what I do. Cut the apples into slices, melt the dark chocolate. Then dip the apples in the chocolate.

  2. Pretty sure the biggest difference with fructose from fruit and glucose from grains is that fructose does not replenish muscle glycogen….kinda of a waste unless ur eating right before ur workout if u ask me…

  3. É engraçado como se vestem na Europa (muito diferente do modo que nos vestimos aqui). Saudações do Brasil. Abraços…

  4. how do you know how much body fat you are

  5. Great vid!
    I'm new to this one. but have seen your other tutorial vids. Great info.
    Are you visiting here or live in Mex. ?
    Those prices threw me off , until I saw the background signs in spanish. . mexico apparently haha

  6. "I love blueberries"
    grabs raspberries

  7. Hey Mario, still a great video! I would love to hear what you have changed since then and why. Could you also give your brief take on nutritious value of dried fruits such as dates, figs and prunes?

  8. Why did you ignore the guy on 18.34? hahaha He may have been your follower as well hahaha

  9. Don't you try to eat organic bro?

  10. Fruits are great but if I eat them as the majority of my carbs, my stomach rebels (bloat, digestion isues etc) just goes to show how everyone is different 🙂

  11. Great Work bud!! How many times a week do we need to use the COCKPUMP after this diet?

  12. Is this a UK supermarket?

  13. A lot of fruits are shockingly low in micronutrients sadly. Look at some of the common ones on nutritiondata.

  14. where the fuck is the RDA of 1000 mg calcium wtf, i never see any calcium in any of these diets no amount of veggies will net you 1000mg currently i get my calcium from 500 ml of milk 600mg 175g of greek yogurt 150mg and a muffin 150mg

  15. Is it ok to consume blended fruits and veg in a smoothie or is it better to eat them whole.

  16. does anyone know hoe much protien mario recomends? .8 per pound of body weight? it doesn't seem like he shops for a high protien

  17. Having the majority of your carbs from fruit has no health implications?! What about all that sugar on your teeth

  18. I enjoy your videos very much. They make me want to be a better person.

  19. Love that kind of videos! Thanks Mario! 🙂

  20. This look like a Hispanic supermarket. I am including more fruits in my life.

  21. Hello! I've noticed you don't emphasize on organic produce. is that not important to you or?

  22. Bro how do you eat your bell peppers? I love them too but I don't know how to incorporate them into my diet.

  23. hola puedes poner le subtitulos al video

  24. Just found your channel recently, Mario. Really enjoying it. I noticed that we are on very similar macros. Any chance you could share more of your go-to meals, or even a full day of eating on the "bulk?" I always like to try new meals/recipes. I did see your breakfast meal video, which I actually tried. Thanks!

  25. Also when is best time to eat fruit ? ?

  26. Woman at the 20:47 mark wanted the D

  27. Subscribe. Will be following you. Been leaning up after dropping 60 pounds with mostly plant based nutrition. It's a life changer I try to spread the knowledge as much as i can your so knowledgeable I wish I recorded my process last 5 months

  28. Amazing video been leaning up. Been doing it right and I'm honest to say everything is matching up exactly. This video just made it more reassuring. I really enjoy this video

  29. thats smart u eat whats in season and local to u. Ayuveda and traditional chinese medicine support that.

  30. Awesome vid mate! So many good information and advise. Funnily my shopping cart looks almost the same at the moment. 🙂
    Would be great to see more of these vlogs! Thank you!

  31. Added to favorites 🙂

  32. What country do you live in Mario? I see all the signs are in spanish but you seem to have an Eastern Europe accent.

  33. Super video, kao i uvijek. Jel moze malo i da nam kuvas 🙂

  34. this is the nicest walmart i've ever seen. where are you mario?

  35. good tips for healthy foods… but I was wondering… everything is packed in plastic, plastic, plastic.. so what about the healthy environment and how to support that as well? :))

  36. Nice video. I know that Wal Mart well.

  37. living in mexico now mario? Whenever you want i can share with u some of my food choices here in mex 😀 great video

  38. dude I've been watching your videos for a couple of days now and i like them.. you seem like a decent polite knowledgeable guy. so thanks for the vids and for your work honestly im motivated at the moment. but dude New Zealand is known for Kiwi the bird NOT Kiwi the fruit.. just saying hahaha peace

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