When do i enter my Bulking Phase, and How much do i gain in weight.
I normally start my Bulking in the Off Season. I will add some fat during these months, but i don’t get overly concerned with that. The idea is of course to add as much Muscle Mass/Size as possible. Body fat will undoubtedly rise but so will weight.
My Bulking Diet often starts around October and will continue onwards into Christmas and the new year, where i can relax with what i eat. I will continue bulking, adding Mass and usually start cleaning my diet up around March.
Therefore my bulking routine usually lasts for around 4-5months. I do not let things get completely out of hand. Body fat does rise and although i do lose sight of my Abdominal Muscles, they are not too far away.
My weight will often change dramatically from around 200-210lb in October to 250-260lb in March. Meaning total weight gain during the bulking phase is 40-60lb.
How often do i eat.
I try to be strict with my meals, but occasionally, with the work that i do, this can be difficult. Often skipping meals here and there, or not being able to hit the numbers i need with protein intake. So i will often meal prep. This is the only way i can hit the macros i need.
6 meals per day is my target. usually 8:00am MEAL 1 / 11:00am MEAL 2 / 14:00pm MEAL 3 / 17:00pm MEAL 4 / 20:00pm MEAL 5 / 23:00pm MEAL 6
So the objective, to eat every 3 hours. 4 meals eaten at home, whilst 2 meals are prepped beforehand and taken to work with me.
How many calories am i eating and what type of foods.
My calorie intake during the bulking phase can vary greatly day by day. Sometimes as low as 4000calories, never any lower, but often as high as 6000calories. I make a particular whey shake up, which ill list the ingredients for later which is 1,000calories in total. 2 of these shakes per day and i am already halfway towards my target. I do not rely on Mass Gainer shakes though. They are there for topping up my calories, but my calories mainly come from good food!!
The types of foods i eat are
(PROTEIN FOODS = EGGS / CHICKEN / TURKEY / FISH / BEEF / WHEY / MILK
(CARB FOODS = OATS / POTATO / RICE / CEREAL / BROCCOLI / CAULIFLOWER / SPINACH
(FAT FOODS = PEANUT BUTTER / FLAXSEED / ALMONDS / OLIVE OIL
What Supplements do i use.
Whey Protein, Casein Protein, Creatine, BCAA (Branch Chain Amino Acids), L – Glutamine, Vitargo, Multi-Vitamins.
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