Lean Bulk Shopping | Foods for Muscle Growth | Bulking Diet Tips

Time for some lean bulk shopping! In this video, you'll see which foods I buy for building muscle in the lean gaining phase.
Subscribe here www.youtube.co...
Online Coaching now available: www.tomic.com/...
A lot of you guys asked me what my diet currently looks like on this lean gaining phase and that's what you will see in this video.
Full list of foods from this shopping trip separated by the dominant macronutrient:
Protein Sources:
Greek Yogurt 0% Fat
Lean Beef
Cottage Cheese 1% Fat
Prawns
Vegetables:
Red Bell Peppers
Orange Bell Peppers
Carbohydrate Sources:
Bananas
Green Apples
Blackberries
Blueberries
Raspberries
Strawberries
Plums
Nectarines
Kiwi
Fat Sources:
85% Dark Chocolate
Beef
These foods are by no means the only choices that promote muscle growth or that these foods have some unique properties that result in more muscle gains.
At the end of the day, you should have your list of the foods you like to eat and base your diet around that.
Personal preferences such as taste, texture, and type of food will differ, and that's normal. And it's important to take this into consideration with your nutrition.
My current macros are 3100 kcal split into:
~155 grams of protein
~310 grams of carbohydrates
and
~135 grams of fat
Minimum 45 grams of fiber
Keep in mind that these are not some magical macros that will work for everyone. For me, it works when I have a lot of fat in the diet because it's easier to consume the calories and I love to eat a lot of chocolate :)
On the 3100 Calories per day intake, I'm not gaining a lot of weight on a weekly basis. It's going up very controlled which is what I expected with training 2+ hours 6 days of the week.
Overall, 95% of the food I consume would be considered healthy except 2-3 times per week when I eat out. (Typically on Friday and Saturday).
Every Sunday I do a Protein Sparing Modified Fast day at 1100 Calories which you can learn more about at • 1000 Calories A Day - ...
Strength is slowly increasing in the gym, and the body fat is staying the same which is the primary goal of the diet.
The goal is to lean bulk for a whole year, and if I end up gaining too much body fat, I can always go for a mini-cut.
You can see how much current physique looks like at • Physique Update After ...
Everything is being tracked with a caliper and a body-weight scale to make sure it's a slow controlled bulk.
Book recommendations that lead me to limit grain consumption to only 2-3 times per week. (When eating out)
Whole Grains, Empty Promises by Anthony Colpo
Keep in mind that I don't have anything against grain consumption in general, it is just the way grains are used in the modern world without proper soaking and preparation that results in the removal of a lot of positive effects on health.
Fermented and soaked grains, lentils and nuts are excellent sources of nutrition. You can learn more about this preparation process at wholehealthsou...
Recommended videos:
How To Build Muscle With Intermittent Fasting • How To Build Muscle Wi...
How to Setup Your Macros • IIFYM Diet Setup: What...
How To Bulk Without Getting Fat • How To Bulk Without Ge...
Talk soon, Mario
Online Coaching: www.tomic.com/...
For more fitness, nutrition, and personal development tips check out:
Facebook: / mariotomicofficial
Instagram: / mariotomich
Website: www.tomic.com
Music:
Jim Yosef - Lights • Jim Yosef - Lights | H...
Jim Yosef - Firefly • Jim Yosef - Firefly | ...
Jim Yosef - Eclipse • Video
Jim Yosef - Arrow • Jim Yosef - Arrow | Ho...
Jim Yosef - Forces • Jim Yosef - Forces (fe...
Follow Jim Yosef
KZbin / jimboows
Elektronomia - Energy • Elektronomia - Energy ...
Follow Elektronomia
/ elektronomia
/ elektronomia
/ elektronomia

[@Cenderin123]

hahaha, the girl at 20:45~

[@MarioTomicOfficial]

+Cenderin :)

[@coin777]

She wants the D

[@CofeeAuLait]

She was like "DEMN DAT ASS!"

[@MarioTomicOfficial]

As requested, here's a full VLOG of lean bulk shopping and the foods I'm mainly eating now for muscle growth! :) Also, in the video, I share what my current diet looks like regarding calories and macros with some bulking diet tips for you. The list of groceries is also in the description. It was super fun to film this; editing took a long time, but it turned out great! Enjoy and as usual post your questions in the comments below! Have a great day! -Mario

[@davidweathington7537]

Excellent video!

[@MarioTomicOfficial]

Thanks David!

[@MarioTomicOfficial]

2-5

[@andrewstefurak1815]

Hey Mario! I'm so grateful for all you're doing for us! Was feeling down a bit, just watched your video and now I'm feeling great! Not only you motivate us to become best versions of ourselves, you also emit positive energy that raises spirits. Thanks a lot for everything! Keep on rocking!

[@thefitcosplayerpodcast]

"I love blueberries" *grabs raspberries*

[@hbruce5868]

Your camera man did an awesome job! Really nice footage. Thank you Mario. I hope that you do more videos in this style. I am a very visual person, so I really learn much from this. :)

[@MarioTomicOfficial]

Definitely, it was super hard to film this!

[@hbruce5868]

Well, you nailed it!

[@bernardkauffman7783]

Watched all the way to the end! So glad you closed with saving calories for those spectacular nights out where I can try anything I want: and the best desserts, rather than some candy bar I won’t enjoy. Love the philosophy of eliminating the inbetweens and only sticking with calories I can afford so I can get those big payoffs. That applies to everything! Money, time, attention. Thanks man. Great lessons beyond nutrition here.

[@strengthbrosforlife]

The Women at 20:48 was definitely giving you the eyes choosing signals thats the perks of being fit and lean women choose you.

[@EndlessWeekendlife]

Solid content mate. VLOG in the field, I took away a lot on this one. Cheers!!

[@MarioTomicOfficial]

Thank you!

[@silas4584]

It's really good to see someone support the idea of eating lots of veggies :)

[@MarioTomicOfficial]

+Silas Fowler cheers!

[@k99krig]

So refreshing to see a fitness KZbin that's not promoting refined carbohydrates and grains.

[@cristianariasR]

Wow i really enjoyed this video. You should do more like this!!! When it comes about fitness content youre number one.. NO CONTEST!! Take care!

[@MarioTomicOfficial]

+Cristian Alberto Arias Reyes thank you!

[@Baelcumba]

Very useful, thanks. And that is the cleanest, nicest Wal-Mart I've ever seen.

[@MarioTomicOfficial]

+George Bawcum haha, thanks man!

[@JaumeHendrix]

George Bawcum true. Maybe because is in Mexico

[@cgpatti7133]

finally longer video! i've been waiting this, thanks alot!

[@MarioTomicOfficial]

Thank you!

[@bernardkauffman7783]

I found this super helpful. Thank you Mario! It’s awesome getting to see and hear your thought process. I like your philosophy of most of my carbs coming from fruits and veggies. I also love the eating out a few times a week for variety and flavor! Overall one of your best. Thanks for taking us with you. I think as long as my cart keeps looking like yours I’m on my way to my goal physique

[@bikem1476]

Love that kind of videos! Thanks Mario! :)

[@MarioTomicOfficial]

Thanks!

[@TeknoKseno]

Really amazing vid, aside from the content which is awesome in and on itself, the general positive vibe that comes from you is really amazing! Keep it up. -Leo from Rome

[@MarioTomicOfficial]

Thanks Leo! Can't wait to come back to Rome

[@Gatitasecsii]

Hey, pretty cool that you're visiting my country. I hope you enjoy your stay. And thank you for this video!

[@MarioTomicOfficial]

Cheers!

[@sarahcos2856]

You're great, thank you for all suggestions. Helpful as always!

[@MarioTomicOfficial]

Thanks Sarah

[@juliansimmes9001]

love these type of videos!

[@MarioTomicOfficial]

Thank you!

[@Mattedmz]

18:33 awkward af!! lol

[@zookeeper1991]

Great video! Thanks for all the value you provide Mario! Really appreciate it! On a future similar video you should also add as an advice to go to the supermarket right after you've eaten! This has really helped me not buy unnecessary things.

[@MarioTomicOfficial]

Cheers!

[@strapperz]

Amazing video been leaning up. Been doing it right and I'm honest to say everything is matching up exactly. This video just made it more reassuring. I really enjoy this video

[@MarioTomicOfficial]

Cheers!

[@TruthHurts_]

Can't wait to start my lean bulk now , will be my first

[@MarioTomicOfficial]

Awesome!

[@ChristopheAmreinMarie]

Man your videos skill is improving everyday! Great one.

[@MarioTomicOfficial]

The camera man crushed it for this one!

[@antonyd7984]

Really great info,look forward to more videos like this,thanks.

[@MarioTomicOfficial]

Cheers!

[@Lycashines]

Mario I really like you and your videos! Congrats!👏 please make a full day of eating!👍🏻😉

[@MarioTomicOfficial]

Will do!

[@EmberEchoStudio]

I liked a lot this video, the way you explain things while recommending food. 💪

[@MarioTomicOfficial]

Thank you!

[@bodyweightfitness6452]

Awesome vid mate! So many good information and advise. Funnily my shopping cart looks almost the same at the moment. :) Would be great to see more of these vlogs! Thank you!

[@MarioTomicOfficial]

Thank you

[@Soulshineranch]

i really enjoyed this vid mario..im doing the same thing getting most of my carbs from fruit and berries now and its great...especially those kiwis!!

[@MarioTomicOfficial]

Glad you found it helpful.

[@zaidalsekri1449]

Hey Mario! Would love to see a video about cooking and how you prepare your meals. Thats the part of the process that I feel can be the most challenging programming wise.

[@KustomGear1]

Fantastic, informative, thank you.

[@arg1606]

brilliant video, I would like to see another one with your diet during a cut (because this is in the bulking phase)

[@MarioTomicOfficial]

Thanks man!

[@liviodinaj6105]

going to inspire a few different food choices on my part! very nice and great effort dude!

[@MarioTomicOfficial]

+Livio Dinaj thanks man!

[@megalodon9400]

I enjoy your videos very much. They make me want to be a better person.

[@DJcs187]

This was really fun to watch. You suggesting eating 5 apples in a row made me chuckle IRL.

[@MarioTomicOfficial]

Thank you!

[@AbandonedUK]

Great variety in your video content, you deserve way more subs! keep up the good work...Peace!

[@MarioTomicOfficial]

Thank you!

[@nukious]

Most impressive part was not glancing at the two hot blondes at 22:26…. Didn’t glance at the guys right before that either (if that’s your thing). Great disciple man.

[@chaojiebu6913]

Thanks Mario. It definitely helped a lot on how to choose the food. I'm also a fan of berries

[@MarioTomicOfficial]

Thank you!

[@bitmx]

Thanks for the advice, Mario. Funny to see you're here in Mexico. At the start I was confused because I thought you were somewhere in Europe but the people looked different and the products appeared familiar to me. By the way, you should try some fruits -orange and/or mango are good options- with Tajin chili (0- few calories) if you haven't, that's super common here. Keep the great job!

[@MarioTomicOfficial]

Thanks man :) I'm turning into a mango addict here in Mexico, the shopping trip before this one I bought 4 kilos haha

[@bitmx]

Mario Tomic In my hometown (Morelia), there's a traditional fruit salad called "Gazpacho". If you like mango, you should try it. You can look up the recipe (gazpacho moreliano); it might be an indulgence, but man, it's awesome. Cheers!

[@valtervieira9286]

Very nice and informative video! Cheers

[@MarioTomicOfficial]

Thank you

[@CZENG91]

You're in PDC walmart! I go there and buy the same boring stuff, but after watching what you get I find there's alot of variety and flexibility!

[@MarioTomicOfficial]

Cheers!

[@Vampire__Squid]

This video was awesome man, liked and faved

[@MarioTomicOfficial]

Thank you!

[@ShayMaxx]

Great video ! Going to share this 100%!

[@MarioTomicOfficial]

Thank you!

[@TheIgnoredGender]

You know what I do. Cut the apples into slices, melt the dark chocolate. Then dip the apples in the chocolate.

[@MarioTomicOfficial]

Sounds tasty

[@happyhermit4702]

Nice, yes shopping for food is a bit part of the plan. You have given me so many great tips here is one back:) I buy 500g packets of frozen blueberries here is Australia (my favorite also - not sure if you can get this but) and then just pour 100g into a small container for the fridge overnight and its perfect to put on my oats in the morning then fill it up and repeat. Now my blueberries last forever cryo frozen and you dont have to worry about them spoiling - cheaper too:)

[@MarioTomicOfficial]

Thanks for sharing man! Frozen blueberries can be great, although, sometimes they color your teeth and whole mouth blue. :)

[@nicholasponklon9784]

Thanks for the advise, great content

[@MarioTomicOfficial]

+Nicholas Ponklon thanks bro

[@codebreakerowns]

Great video bro!

[@MarioTomicOfficial]

Thanks man!

[@RecMan2010]

Very informative - Thanks!

[@MarioTomicOfficial]

+RecMan2010 thanks bro!

[@jessicaantle1778]

Bahaha suprised to see you at walmart!!! Very different shopping experience from Spanish little fruit stores to American giant grocers.

[@MarioTomicOfficial]

hehe

[@tampej]

Super video, kao i uvijek. Jel moze malo i da nam kuvas :-)

[@MarioTomicOfficial]

Hehe, hvala!

[@fitnessguru9163]

She was mirin at 20:49 lol

[@MarioTomicOfficial]

haha

[@tejpadda8439]

very good bro ..... i like this one give me idea that i can use in my diet and make my diet more flexible.......thanks you're a good man ......

[@MarioTomicOfficial]

Cheers!

[@2chill2]

the video guy did an excellent job.

[@MarioTomicOfficial]

Agreed, it wasn't easy

[@zmirvin]

Just found your channel recently, Mario. Really enjoying it. I noticed that we are on very similar macros. Any chance you could share more of your go-to meals, or even a full day of eating on the "bulk?" I always like to try new meals/recipes. I did see your breakfast meal video, which I actually tried. Thanks!

[@MarioTomicOfficial]

Thanks Zach, I'll be sharing more of those in the future

[@strapperz]

Subscribe. Will be following you. Been leaning up after dropping 60 pounds with mostly plant based nutrition. It's a life changer I try to spread the knowledge as much as i can your so knowledgeable I wish I recorded my process last 5 months

[@MarioTomicOfficial]

Awesome work!

[@smulldiaz]

Why did you ignore the guy on 18.34? hahaha He may have been your follower as well hahaha

[@trevorcampbell8893]

Nice!! I was waiting for this!

[@MarioTomicOfficial]

Enjoy!

[@davidjenson7773]

Mario love your content! Please consider dialing back the word SHIT it totally drops your quality. Best. David jenson Chicago

[@MarioTomicOfficial]

Thanks! Old video :) things have evolved

[@saral4837]

love this video.

[@MarioTomicOfficial]

Thank you!

[@17260545]

FYI - the 90% Lindt Dark Chocolates are dutch processed, therefore contain lower amounts of flavonols (antioxidants), whereas the 85% is NOT dutch processed.

[@MarioTomicOfficial]

Interesting

[@DarkPock]

Hope you enjoy Mexico! One point, you can really go crazy with the food here. Almost every little town has a special dish, and every mexican will gladly recommend something or somewhere to eat. But you can also buy a healthy diet easily.

[@MarioTomicOfficial]

+DarkPock it's great here!

[@adammetcalf4947]

Hey Mario, great video! where abouts in Mexico were you living, and where you at now?

[@baciudenis7910]

Do a full day of eating!

[@MarioTomicOfficial]

Will do!

[@guillermomarqueztalavera8757]

jaja increible por fin un mentor comprando en un mercado mexicano! :D eso si anima saludos!

[@MarioTomicOfficial]

Cheers!

[@MoLanguageTeacher]

You were in the city I live! Playa del Carmen! =D

[@MarioTomicOfficial]

Nice place!

[@josepgelabert7830]

Great video! I love the "belly war" idea! Haha

[@MarioTomicOfficial]

Cheers ! :)

[@andrewwalia8052]

Love the new format.I felt like you were getting a bit monotonous with your videos before.I really like your logical approach to things being an engineer myself.I first found you through the RSD forums, any plans on making videos about social dynamics.I am really curious to see how someone like you would approach improving social skills.A new channel maybe?Also i think you forgot to link the book you mentioned in the video..Have a great day!

[@MarioTomicOfficial]

Hi, the book is referenced in the description below. :) As for other things such as social skills or business I like these things but I want to help people become healthier and stronger, that's my main focus.

[@huntermapes3433]

the girl at 20:47 was checking Mario out hardcore lol

[@MarioTomicOfficial]

It's not common to see people being filmed and some dude talking to the camera. :)

[@huntermapes3433]

Mario Tomic nah, she's totally into you

[@stef2283]

Hey Mario, still a great video! I would love to hear what you have changed since then and why. Could you also give your brief take on nutritious value of dried fruits such as dates, figs and prunes?

[@erwanmercier7063]

Lindt 90% (-)-epicatechin FTW Neat video Mario congrats to you & the camerawoman

[@MarioTomicOfficial]

Thank you!

[@oOcitizenOo]

Added to favorites :)

[@MarioTomicOfficial]

Awesome :)

[@ArGyProductions]

Keep progressing bro

[@MarioTomicOfficial]

Cheers!

[@Gasha305]

Come visit Miami! Nice video as always!

[@MarioTomicOfficial]

Soon!

[@srbboxa]

This was awsome brother! Just gets better and better. . Thumbs up from me! . . Was wondering whats your view on canned foods? Like tuna, chicken shred, Spam etc . . Thanks!

[@MarioTomicOfficial]

Thanks bro. Canned food can be good in a situation when fresh food isn't available. With tuna and other big fish you want to limit the quantity as there might be exposure to heavy metals.

[@srbboxa]

Yeah thats why i ask. . Its not like you can find a good source of tuna in the butchers or locally these days unless there in a can. . I heard that aswell! Personally big fan of fish, i noticed you passed the sushi sign haha you not a fan?

[@MarioTomicOfficial]

Sushi is one of my favorites, but not in Walmart. :)

[@srbboxa]

Haha true that makes sense. . Was going to say i have never met a hrvat who does not like fish or fishing. . I grew up with 3 brothers down here in melbourne! All we did was go fishing. . Good times man!

[@J-W_Grimbeek]

Was excited to start watching but then the first thing in your trolley was damn bell peppers

[@charly40fication]

Next Level dude!! *_*

[@MarioTomicOfficial]

Thank you Charlie!

[@chrisVvV1821]

Hi my friend!You should try mediteranean(cretan)diet and lifestyle sometime!Greetings!

[@takeiteasy8847]

You get all your micros from seafood like lead and mercury ;) Jokes aside I am going to get me some red peppers asap! Thanks for sharing

[@Hellthrasher]

Great vid! I'm new to this one. but have seen your other tutorial vids. Great info. Are you visiting here or live in Mex. ? Those prices threw me off , until I saw the background signs in spanish. . mexico apparently haha

[@gonauta]

Thanks for the video Mario. You were saying that 1g / lbs of LBM in protein is recommended. How come you are eating 150 g of protein per day if your weight is 78 kg / 172 Ibs? Shouldnt it be 172 g of protein per day?

[@user-qb4eb8vq5u]

Fruits are great but if I eat them as the majority of my carbs, my stomach rebels (bloat, digestion isues etc) just goes to show how everyone is different :)

[@lucianocamacho8160]

living in mexico now mario? Whenever you want i can share with u some of my food choices here in mex :D great video

[@MarioTomicOfficial]

Will do :)

[@MalcomMalediction]

thats smart u eat whats in season and local to u. Ayuveda and traditional chinese medicine support that.

[@MarioTomicOfficial]

Cheers!

[@alnu3aimy]

dude I've been watching your videos for a couple of days now and i like them.. you seem like a decent polite knowledgeable guy. so thanks for the vids and for your work honestly im motivated at the moment. but dude New Zealand is known for Kiwi the bird NOT Kiwi the fruit.. just saying hahaha peace

[@MarioTomicOfficial]

Haha, this Kiwi actually was from New Zealand (at least that's what was written on the origin) :)

[@MrFokstar]

Berries... mmm... such shame they are not available everywhere, and expensive like hell

[@MarioTomicOfficial]

[@alex931022]

awesome vid man, what's your opinion on the waldens farm products during a cut?

[@MarioTomicOfficial]

I don't know anything about those products.

[@alex931022]

oh i see, perhaps you do know something about the flavdrops from myprotein then? and if so what do you think of them?

[@ntiago5245]

great vid Mario! Do you eat pasta or rice?

[@MarioTomicOfficial]

When I'm out for Italian food or Japanese yea :)

[@beatsbythegenesis3879]

Did you use a gimbal for this? steadycam? or? and what camera? I know you're into fitness, but I can tell that you focus on your camera work too, which I find awesome!

[@MarioTomicOfficial]

DJI Osmo Mobile :)

[@Param-Singh]

was this awkward to film? lol and great video Mario!!

[@MarioTomicOfficial]

+Pompy Yeah, luckily my camera man nailed it!

[@juancavel]

For me it would be interesting to know if you ever considered changing to a vegan diet. Why yes or why not?

[@MarioTomicOfficial]

Maybe in the future, we'll see :) I like to try out different things just to break the habits.

[@cristiansoto9176]

Mario, the video was very cool. I was wondering what you were doing in Mexico. How long are you planning to stay around? Would you ever visit the northwest part of the country, maybe Tijuana or else?

[@MarioTomicOfficial]

Hi Cristian, I travel to different countries all the time, and I'm not sure how long I will stay or if I will go to the north yet. Thank you for the support!

[@cristiansoto9176]

Take care, and get a little tan hahaha

[@theOGofREDS]

this is the nicest walmart i've ever seen. where are you mario?

[@MarioTomicOfficial]

This is in Mexico

[@tjblackmore7863]

Nice video. I know that Wal Mart well.

[@MarioTomicOfficial]

hehe

[@tjblackmore7863]

I was in Playa late summer/early fall of 2014. We shopped at that wal mart many times, had to take taxis to get there, too. hahaha. Miss that place.

[@newyear6657]

Great Work bud!! How many times a week do we need to use the COCKPUMP after this diet?

[@karthikchakkirala2038]

Nice, what additional stuff do you advise for eggetarians from Whole foods!

[@MarioTomicOfficial]

Whichever foods you like as long as it's fresh, whole healthy food go for it :)

[@cFeor]

Girl at 20:47 appreciated your physique

[@MarioTomicOfficial]

+C Paul Awesome :)

[@lvanderveekens]

Hi Mario, how do you count your dinner calories on a night out? Thanks for the video, very informative.

[@MarioTomicOfficial]

I'll do a vid on that soon, cheers!

[@brettlac]

I am also a dark chocoholic.

[@MarioTomicOfficial]

+Brett LaCasse :)

[@xpatapoangel]

what are you doing in Mexico? are you just chilling there? I'm from Mexico and I can't wait to go back.

[@MarioTomicOfficial]

+jose angel zeferino traveling as usual

[@xpatapoangel]

you should visit Jalisco is a beautiful state as well and its the land of Tequila.

[@MarioTomicOfficial]

Thank you for the recommendation!

[@elxyu]

Cool vid, where you are gonna move next ?

[@MarioTomicOfficial]

No idea yet

[@citizen762]

You passed up the watermelons... shame....shame.....shame....shame! ...crazy dude at 18:32! and again at 21:31! and again at 22:52!

[@MarioTomicOfficial]

Had a lot of watermelon last week so this week it's going to more mango :)