Hey man, Shane here.

I've gained over 70 pounds on my 6'2 (188cm) frame over the past 14 years, and I gained over 50 of those pounds in just a couple of years.

I credit that to stumbling across a few happy secrets when it came to bulking that made eating enough predictable (and in a way that was healthy and gave me lean gains.)

But let me give you some context first.

My favourite recipe book is The Food Lab, by J. Kenji López-Alt. It’s not just a bunch of recipes, it goes much deeper. Every recipe is used to teach a practical lesson about the chemistry of cooking, giving us a foundational understanding how to cook.

For example, after reading his recipe about how to make stew, I could use those same cooking and flavour principles to improve my own chili recipe. And not only that, but I understand why I'm choosing each ingredient and doing each step. I'm not cluelessly following along, I'm actually learning and improving.

When I did cook a recipe, it would take me an entire afternoon—I think Kenji enjoys spending 7 hours cooking his meals—but it would come out delicious. And since I actually knew what each step was for, I could trim the recipe down to better fit my schedule and preferences.

It’s a genius format.

He isn’t just giving you a fish recipe, he’s teaching you how to invent your own fish recipe.

Sometimes I would just read through the recipes to learn the lessons, never even cooking the foods.

We wanted our recipe book to be like that.

But instead of teaching the chemistry of cooking, we're teaching the principles of cooking and eating a healthy, balanced muscle-building diet.

Learn The Principles Of A Muscle-Building Diet

Inside our recipe eBook, you'll learn how to:

• Make foods easier to digest
• Make foods easier on your appetite
• Make a healthy bulking meal in under a minute
• Cook a week's worth of food in bulk
• Make your own protein bars from whole foods
• Make your own weight-gainer shakes from whole foods
• Make balanced, healthy meals that are perfect for building muscle
• Combine those meals together into a nutritious bulking diet

Instead of just giving you a recipe about how to cook fish, we can teach you about the health benefits of fish, how it affects muscle growth, which types of fish to buy, and how much fish you should eat every week. That way whatever fish recipe you make, you know how to work it into your diet, you know how to make it better.

We've remade our bulking recipe book—it's now version 3.0. It's part of our Bony to Beastly Bulking Program. If you have the program, you can download the new recipe book in your member's account, for free, of course, because you've already bought it. If you don't have the bulking program, you can check it out here.

These aren't just random bulking recipes, they're part of our overall bulking diet. We'll teach you exactly how to use them to build a measurable amount of muscle every week.

No Rigid Meal Plan

Instead of giving you a rigid meal plan, we've got an entire recipe book. That way you can pick and choose recipes to swap some of your current meals out for. It's a more casual approach that's easier, healthier, and yields a much better outcome (especially when you consider digestion).

Plus, since we're teaching you why everything works, you'll learn the principles of building you own healthy, balanced, bulking diet. You can use those lessons for the rest of your life, even once you finish building your beastly physique.

Or, if you prefer a rigid meal plan, you can build your entire diet out of these recipes. We've got a few examples of how to combine the breakfasts, lunches, dinners, desserts, and snacks into a meal plan.

Personally, I like to learn the principles and make my own informed choices. But some people prefer to find a source they trust and follow the plan to the letter. You can do either. Or both.

Plus, it's always incredibly helpful to have detailed, complete examples of proper meal plans, even if you don't want to follow them exactly.

Make It Your Own

If you want to eat exactly what I eat to bulk up, you can do it. You can use the exact same recipes I build my diet out of. Or make it your own. Totally up to you. We'll teach you how to build a perfect bulking diet either way.

And to make all of this as easy as possible, we've calculated all calories, macros, and fibre contents of the meals using a premium verified food database.

We've improved all of the old classics that became favourites, like our homemade protein bars, bulking chili, and weight-gainer smoothies.

And we've added new recipes, including my traditional twist on "Monster Mash," the rice and ground meat meal that all the big modern bodybuilders and powerlifters eat. We'll teach you the underlying principles that make the recipe so popular (and effective)… and then we'll teach you a version that's just as easy to prepare, just as easy to eat, and even healthier.

Our support expert, Sunny, has a clever take on chicken and rice, making it healthier, easier on the appetite, and easier to digest. But first we'll teach you why so many bodybuilders get such good results from bulking with chicken and rice. Then we'll teach you how to do even better.

We've added this neat two-ingredient pancake recipe my wife taught me. It's made entirely out of unprocessed whole foods, and it's naturally high in protein and fibre. I think this is a better approach than a lot of the fitness pancake stuff, where you combine flour, protein powder, and low-calorie syrup. The way I see it, we'll do even better if we eat more whole foods, more nutrients, more fibre, and more calories.

We don't need low-calorie junk food, we need high-calorie healthy food.

And we've finally added the one-pan salmon recipe that I used during my very first successful bulk to gain 20 pounds in 3 months. The only difference is, Sunny actually made the recipe taste good 🙂

An Attractive Easy-To-Read Guide

Finally, there are no stock photos here. The photos are of the actual recipes, using the actual serving sizes. Jared and I did some of the photography, but Sunny led the charge, and I think he did a totally killer job of it. We think it's important to see what we actually eat and what the recipes actually look like, not glamourised or fake versions of them.

Alright, that's it for now.

I'm pretty stoked about this one. I really hope you like it.

–W Shane Duquette