The Holy Bulk Eating Out Guide (Part 1: Clean Options)

Hi again,

We’ve had a good run so far setting up the bulk. Everything is neat and tidy, with little room for mistakes. But flexibility matters too. If we want to bulk long-term, we need to survive social settings, family dinners, and the occasional restaurant craving without derailing progress.

Many people fail their bulk because of eating out. They either fall into “cheat mode” every time they step into a restaurant, or they avoid restaurants altogether and end up socially isolated. Neither is sustainable. The Holy Bulk approach is different: we find meals that fit the system instead of fighting it.

This week, we’ll focus on clean eating-out options — dishes from global food cultures that align with the lean bulking strategy. In the next issue, we’ll flip the script and explore the “dirty” side (meals that look like cheats but can still be used strategically).

This is the Holy Bulk Eating Out Guide (Part 1).

🍗 Hainanese Chicken Rice

A classic from Hainan, China, now a staple in Singapore, Malaysia, and beyond. Traditionally, the chicken is poached, sliced, and served with white rice cooked in chicken fat and broth, plus dipping sauces like soy, ginger, and chilli.

Why it works for bulking:

• Low fat → choose poached chicken breast without skin

• High protein → breast meat keeps macros tight

• Easy carbs → white rice cooked in broth for digestion + glycogen

• Perfect macro segregation → protein + carbs, minimal fat

Macros: ~500 kcal, 40–50g protein, 60g carbs, <6g fat (if skinless, no extra oil).

👉 Pro tip: ask for gluten-free soy sauce, or skip it entirely.

In the bulking world, finding a restaurant meal that keeps fats minimal while still being satisfying is rare. Hainanese chicken is basically the Asian bodybuilding hack — high protein, simple carbs, easy on digestion.

🥩 Beef Pho

Pho is one of Vietnam’s most famous dishes, and for good reason. It’s a bowl of rice noodles, beef, and herbs served in a broth made from slow-simmered bones. Unlike many restaurant foods, it’s incredibly adaptable: you can adjust the broth, beef cuts, and noodle portions to suit your bulking needs. It turns out to be perfect for both recovery and mass gain.

Why it works for bulking:

• Low fat → often lean cuts (flank, brisket trimmed, eye fillet)

• Easy carbs → rice noodles digest easily, low fibre

• Mineral rich → bone broth = calcium, magnesium, phosphorus, collagen

• Custom macros → add noodles for carbs, beef for protein

Macros: ~550–600 kcal, 40–45g protein, 70–80g carbs, ~8–10g fat.

👉 Pro tip: skip chilli oil and keep toppings simple. Discard bean sprouts.

Pho is one of the rare meals that feels like comfort food while being metabolically clean. For a lean bulk, it ticks every box: scalable carbs, lean protein, and gut-friendly broth. Find one good local restaurant that cooks it from scratch and stick to it.

🍣 Sushi, Maki & Nigiri

When most people think of “clean eating out,” sushi is the first dish that comes to mind. Originating in Japan, traditional sushi is very simple: vinegar rice paired with seafood or lean proteins. What we want to avoid are the westernised rolls loaded with mayo, fried toppings, and sauces.

Why it works for bulking:

• Macro segregation → rice + lean protein, minimal fat

• Digestibility → easy carbs, fast glycogen refill

• Scalable → calories are easy to track by portion

Avoid farmed salmon. It’s high in omega-6 and often antibiotic-laden. Stick to tuna, prawns, or white fish.

Macros:

• 8-piece maki roll: ~300 kcal, 20–22g protein, 45g carbs, <5g fat

• 10-piece nigiri: ~480 kcal, 30–35g protein, 70–80g carbs, <6g fat

👉 Pro tip: higher carbs? Go maki. Higher protein? Go nigiri or sashimi with extra rice.

That’s it for Part 1 of the Eating Out Guide. Next time, we’ll take a walk down the “dirty” road — cheat meals, recovery meals, and when to let loose.

Do you have a favourite spot or a go-to bulking meal when eating out? Hit reply and let me know.

— Sainté