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Bodybuilding.com presents your 12-Week Daily Bulking Trainer! Day by day, we'll help you build lean mass and forge a ripped, defined physique. You'll learn about setting goals, training for extreme muscle growth, following a proper nutrition plan, bulking supplementation, and staying motivated. All the knowledge you need to succeed is at your fingertips.

12-week Bulking Trainer Week 5: Day 23

Watch The Video - 5:02

Measuring Food And Cooking Basics

By now you should be getting all the macronutrients you need—protein, carbs and healthy fats—every day. But when you make good food choices from the right sources that doesn't mean your food has to be bland and boring. Here are some easy, tasty recipes that contain exactly the right foods in the right portions for your bulking diet.

These meals are inexpensive and have a quick preparation time, so now you should no excuses left! You can make the right choices everyday and give it 100% effort. Check out Bodybuilding.com for more recipe ideas.

Recipes

Ground Turkey Pasta

• Ground turkey: 5 oz.
• Whole wheat noodles: 3 oz.
• Olive oil: 1 tbsp

Printable ingredient list.

Chicken Tenders and Brown Rice

• Chicken tenders: 5 oz.
• Brown rice: 2/3 cup
• Nuts: 30 g

Printable ingredient list.

Steak and Sweet Potato

• Steak: 5 oz.
• Sweet potato: 1 cup
• Almond butter: 30 g

Printable ingredient list.

Turkey Omelette

• Ground turkey: 5 oz.
• Eggs: 3
• Whole-wheat toast: 30 g

Printable ingredient list.

Whey Protein Shake

• Whey protein: 5 oz.
• Peanut butter: 2 tbsp
• Oatmeal: 1/2 cup
• Blueberries: 1/4 cup

Printable ingredient list.

Cardio

You'll need to do 30 minutes of cardio today.

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