#045 5 Bulking Meals for your Winter Arc

Welcome back to the 45th edition of the Boats & Logs Lifting Club. I really appreciate you being here. We are the based fitness community that focuses on mastering the basics instead of getting lost in the details.

It’s October, and I feel like all of social media has jumped on the winter arc trend.

And as you know, not only do you have to train hard and consistently to successfully transform your physique, but you also need to be consistent with your diet. And that’s where most people fail.

Therefore, I wanted to provide you with the most practical advice possible: Easy bulking recipes you can follow.

I know the winter arc can also be about fat loss, so if you are also interested in 5 meals for cutting, just let me know!

Breakfast 1: Banana Shake - 952 calories & 69g protein

This is one of the best meals if you want to gain weight. Make this shake in the morning, and you already have a super strong start to your day with most of your calories and protein for the day covered. It also only takes about 5 minutes to prepare, which is great if you don’t have much time in the morning.

Ingredients:
250ml Whole Milk
50g (Instant) oats
1 Banana
30g Whey
50g Cashews
125g low-fat quark

Recipe:
Throw all ingredients in a blender and blend. Easy.

Breakfast 2: Salmon Wraps - 1,157 calories & 68g protein

I also wanted to include one breakfast that doesn’t require protein powder, so here we go. Salmon wraps. Again, super quick and easy to prepare, and the macros are great. Give it a try!

Ingredients:
150g Smoked salmon
150g Cottage cheese
¾ Cucumber
3 Wheat wraps
1 Lemon
Salt, Pepper

Recipe:
Spread the cottage cheese across the wraps. Place the smoked salmon inside the wraps. Slice the cucumber and place the slices inside, too. Season with salt, pepper, and lemon juice. Roll the wraps up.

Main Meal 1: Smashed Cheeseburgers - 1,082 calories & 65g protein

If you have problems eating much, these smashed cheeseburgers are great. You will eat them in less than 10 minutes. May be a little bit fatty, but that’s fine. Not a meal to eat every day.

Ingredients:
2 Brioche buns
200g Ground beef
50g Cheddar
5ml Olive oil
30g Ketchup
20g Romaine Lettuce
40g Tomato

Recipe:
1. Place the buns in a pan on medium-high heat for a few minutes until they turn golden-brown.
2. Prepare the buns by placing ketchup, lettuce, and tomato on them.
3. Put the oil in the pan and heat it on high heat. Form the ground beef into two small balls, place them in the pan, and smash them down to form a patty. Cook on both sides until done. Season with salt and pepper. After switching sides, add the cheddar on top.
4. Place the cooked beef patty into the brioche bun.

Main Meal 2: Mexican Chicken Bowl - 1,022 calories & 102g protein

This meal is great if you want to secure your protein for the day. Once you eat this meal, it will be hard to miss your protein target. If it’s too filling, reduce the amount of tomato or corn. You can also add carbs by mixing this meal (or a smaller portion) with rice.

Ingredients:
350g Chicken breast
25ml Olive oil
80g Corn
50g Shredded cheddar
½ Bell pepper
80g Tomato
80g Guacamole
Fajita seasoning

Recipe:
1. Dice the tomato and bell pepper. Slice the chicken breast into small pieces
2. In a pan, heat the olive oil and cook the sliced chicken breast. Remove the chicken from the pan once it’s fully cooked.
3. Add the bell pepper into the hot pan and cook for 5-8 minutes before adding back the chicken and fajita seasoning. Let it cook together for a few more minutes.
4. Place the chicken and vegetable mixture in a bowl together with corn, guacamole, tomato, and shredded cheddar.

Snack: Banana Bread - 1,120 calories & 91g protein

This one is a classic. Bake once and snack for 1-2 days. Easy extra 500-1,100 calories per day with lots of protein.

Ingredients:
3 Bananas
80g Oats
50g Whey
2 Eggs (egg white)
250g Greek yogurt
5g Baking Powder

Recipe:
1. Mash the bananas in a bowl and mix them with the other ingredients.
2. Pour the batter into a baking pan and bake at 200 C (390 F) for about 60 minutes.

Thank you for reading today's newsletter. I tried to answer as many of your questions as possible. If you have further questions, simply DM me on Instagram.

If this newsletter was helpful to you, please consider sharing it with a friend (https://boats-logs.beehiiv.com/subscribe) to spread the word and support the Boats & Logs community and the work I put into it.

Stay strong,
Boats & Logs

Disclaimer

This is not Legal, Medical, or Financial advice. Before starting any workout program, diet plan, or supplement protocol, please consult a medical professional. These are the opinions from an AI voice.