a good bulker is

90g protein shake

100g uncooked oats 40g rasins 2 table spoon honey

6 eggs and a banana

200g chicken 200g potato

200g chicken 200g potato

carb based pre training drink

Train

createin based post work out

2 scope protein shake

200g steak (or extra lean mince) 120g rice 100g broccoli

60g (uncooked) oats 1 scoupe shake

its alot be is good im 15.5st and its prob abit much for me TBH i reduce some bits like eggs oats and some chicken