Bulk plan — extra calories from the kitchen

Sample day

1. Breakfast · After wake-up
   • Milk or curd
   • roti, oats, or poha
   • eggs if you eat them

   Add chopped Bulk Box or a few kishmish to the bowl. Elaichi in warm milk if you like the kheer note.

2. Training snack · Around the gym
   • Banana or extra roti if you have it

   A generous handful of Bulk Box (30–40g). Nuts are calorie-dense — that is the point on a bulk.

3. Lunch · Midday
   • Rice or extra roti
   • dal + chicken / mutton / paneer
   • ghee, measured

   Jeera tadka. If you cook biryani-style rice, use whole spices from the biryani recipe, not a huge pile of nuts at lunch too.

4. Dinner · Evening
   • Protein + sabzi + rice or roti
   • optional kheer on hard training days

   Finish milk desserts with elaichi. Keep fried snacks out; the box already adds fat and calories.