Bulking1 Week
3600 Cal Mass Gain Bulking Plan
3600 Cal Mass Gain Bulking Plan built around 3600 calories per day for bulking.
3600
Daily Calories
270g
Avg Protein
342g
Avg Carbs
130g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
3600 cal
🌅Breakfast
Boiled eggs with milk
828 cal • 65g protein
☀️Lunch
Thai herb grilled chicken
1152 cal • 86g protein
🌙Dinner
Spicy chicken herbal soup
1080 cal • 83g protein
🍎Snacks
Plain yogurt(540 cal)
Daily Total
🔥 3600 cal💪 270g protein🥖 342g carbs🥑 130g fat
Day 2 - Tuesday
3600 cal
🌅Breakfast
Yogurt fruit bowl
828 cal • 65g protein
☀️Lunch
Shrimp broccoli stir-fry
1152 cal • 86g protein
🌙Dinner
Steamed tilapia with lime
1080 cal • 83g protein
🍎Snacks
Grilled banana(540 cal)
Daily Total
🔥 3600 cal💪 270g protein🥖 342g carbs🥑 130g fat
Day 3 - Wednesday
3600 cal
🌅Breakfast
Fish rice porridge
828 cal • 65g protein
☀️Lunch
Thai ginger chicken
1152 cal • 86g protein
🌙Dinner
Spicy chicken breast salad
1080 cal • 83g protein
🍎Snacks
2 boiled eggs(540 cal)
Daily Total
🔥 3600 cal💪 270g protein🥖 342g carbs🥑 130g fat
Day 4 - Thursday
3600 cal
🌅Breakfast
Steamed egg with pork
828 cal • 65g protein
☀️Lunch
Tofu mushroom stir-fry
1152 cal • 86g protein
🌙Dinner
Steamed egg with shrimp
1080 cal • 83g protein
🍎Snacks
Milk(540 cal)
Daily Total
🔥 3600 cal💪 270g protein🥖 342g carbs🥑 130g fat
Day 5 - Friday
3600 cal
🌅Breakfast
Egg white chicken salad
828 cal • 65g protein
☀️Lunch
Steamed fish with ginger
1152 cal • 86g protein
🌙Dinner
Grilled shrimp salad
1080 cal • 83g protein
🍎Snacks
Tuna corn salad(540 cal)
Daily Total
🔥 3600 cal💪 270g protein🥖 342g carbs🥑 130g fat
Day 6 - Saturday
3600 cal
🌅Breakfast
Pumpkin chicken soup
828 cal • 65g protein
☀️Lunch
Garlic chicken rice bowl
1152 cal • 86g protein
🌙Dinner
Cabbage pork clear soup
1080 cal • 83g protein
🍎Snacks
Plain yogurt(540 cal)
Daily Total
🔥 3600 cal💪 270g protein🥖 342g carbs🥑 130g fat
Day 7 - Sunday
3600 cal
🌅Breakfast
Clean pork congee
828 cal • 65g protein
☀️Lunch
Spicy tuna salad
1152 cal • 86g protein
🌙Dinner
Grilled salmon with jaew sauce
1080 cal • 83g protein
🍎Snacks
Grilled banana(540 cal)
Daily Total
🔥 3600 cal💪 270g protein🥖 342g carbs🥑 130g fat
Frequently Asked Questions
Who is this 3600-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
Related Plans
Track Your Meals with GinFit
Take photos of your meals and see if you're sticking to the plan. Our AI calculates calories and nutrition instantly.
Download Free