Jump to content
Celiac Disease FAQ | This site uses cookies GDPR notice. Read more... ×
  • Sign Up
1 1
Ennis_TX

Bulking Finally

Rate this topic

Recommended Posts

After years of trying, I am actually seeing gains with bulking this time around I started intermittent fasting to give my body time to focus on healing muscles instead of digesting. Everyone is different but I found my spot at 12 hour fast. Wake up workout HITT, eat, workout weights 40mins, go about my day small lunch, workout training, huge nut meal porridge and protein powder, then weights again and fast from 5pm to 5am.

Breakfast, I am focusing on loading on the healthy fats, with 2tbsp of sun butter for a side, and putting 2tbsp almond flour, 2 tbsp fine shredded coconut, 2tbsp coconut flour, 2 tbsp ground flax, and mixing with 250 egg whites, a scoop of beef collagen powder, scoop of bone broth powder, 200g coconut or almond milk and a tbsp of psyullium husk  blending this up and cooking it in a covered skillet on low heat til done. Seasoning it with what I want for the day including 2tbsp kale powder on one part, some primal kitchen mayo/ranch at times, and having a side of saute greens with it or riced broccoli, Sometimes I add in veggies or meat into it,
Lunch is generally light, bone broth and konjac noodles, maybe a bit of meat. or egg whites, coconut flour, and konjac powder for a light porridge
Dinner is heavy 3-4tbsp nut butter or sun butter, 1 tsp psyllium husk, 2-3 scoops protein powder, 2tbsp coconut flour, sweeten to taste with swerve, monk fruit ,or stevia, and flavor with oooflavor drops of choice for the day, heat it up and blend again for a thick nut meal porridge makes about 24-32oz I sprinkle coco nut flakes and cocoa powder over the bowl as I eat it. I also have a small bowl of greens, 2-4tbsp powdered kale in bone broth maybe some riced broccoli

Biggest changes have been adding on bone broth, beef collagen, and eating more animal products along with adding a extra 2-4 tbsp of sun butter to my day.
I have also upped my keto digestive ezymes to help with fat.

Workout wise, I do a bit of progressive working different groups each day, I start off light 50lbs for 2-4sets of 100 then up to 80lbs and do another 1-2 sets. Some groups get 100lbs
I do
Pulling forward pushing forward type arms and chest, this includes butter fly, wide pushups, weights, wide pull downs, on Monday and moderate stationary bike all day.
Tuesday is thigh and glutes day, lunges, leg presses, heavy bike most the day, with light work on arms just to keep the muscles toned
Wed, is a oblique day and ab core, 400-800 various types of sit ups, crunches, core workouts starting with my own weight, then holding a weight and finishing off on the machine with 80lbs on my harness. low setting stationary bike most the day.
Thurs, is leg day again with more of a focus in the calf, stationary bike on 2-3 resistance most the day finishing on 4-5 for 40min session.
Friday is more of a pull day arm day, pull downs, arm curls, inside pushups, standard bench pressing, I get abit crazy with it. Low resistance bike and elliptical training for hours just to keep the blood flowing.
Saturday is upper abs, crunches galore 400-800 mixing it up with standard, side to side, roman, sprinter crunches, weighted then on to the machine. Light pushing arm work and low resistance bike.
Sunday. Lower abs, 400-800 mixing it up with full sit ups, bicycles, leg raises, side to side, windmill rotations with legs, weighted sit ups, and on to the machine with heavy weights til exhaustion. Light arms pulling and medium bike work for a few hours.

 

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
1 1

  • Top Posters +

  • Upcoming Events

    • February 27, 2019 04:00 PM Until 08:00 AM
      0  
       
       
       
      Celiac Emotional Healing Support Group
       
       
       
      Again you are invited to join Johnny Patout, LCSW for Baton Rouge's first emotional healing support group meeting to assist those living with celiac disease manage the emotional challenges so many of us face. Most often the emotional disturbances include depression, disinterest in normal activities, insomnia, grief, mood changes, anxiety, inability to concentrate, extreme concern about managing a gluten-free lifestyle and other emotional and behavioral challenges.
       
      The professionals at Jamestown Avenue Counseling Center created the emotional healing support group to give us a safe place to begin to process our emotions and support each other as we heal emotionally while managing celiac disease and the resulting autoimmune disorders.
       
      The emotional healing support group meets every Thursday, 6:00-7:00pm, at the Jamestown Avenue Counseling Center of Baton Rouge. Jamestown Avenue Counseling Center is located at 4637 Jamestown Avenue, Baton Rouge, Suite B-1. Suite B-1 is upstairs.
       
      The support group is free and open everyone managing celiac disease. For more information: emotionalhealingforceliacs@hotmail.com
    • March 24, 2019 Until March 27, 2019
      0  
      NEW ORLEANS GOURMET GLUTEN-FREE mini GETAWAY    March 24 ~ 27, 2019   We have arranged a fun and Gluten-free food filled mini in the city known for it's food and fun.  We have arranged to eat many of the famous dishes that aren't usually Gluten-free at a few of the World Renown restaurants.   Staying at the Royal Sonesta Hotel on Bourbon Street in the center of the French Quarter, you'll be able to enjoy the ambiance of the city at all hours.   Our itinerary will include a Luxury Coach tour of the city and surrounding area - Admission to The National World War II Museum, including the Tom Hanks" 4D film "Beyond All Boundaries" - an exciting Airboat ride and tour through the Bayou.      This it the 3rd time we have visited New Orleans and it has always been well attended, so join us even if you've been there before.  Check out our website for the complete itinerary and cost.    Due to contractual obligations we must have 20 participants by October 31, 2018 to make this a go.      If you have any questions just give us a call at 410-939-3218.  Bob & Ruth info@bobandruths.com (410) 939-3218
    • March 30, 2019 Until March 31, 2019
      0  
      Nourished Festival is a family-friendly event with 10 locations across the US. Attendees will be able to sample food, health and beauty products, meet with companies, learn about the most current food lifestyles, receive coupons and attend educational sessions with industry experts. 
      Nourished Festival, managed by The Nourished Group and presented by Enjoy Life Foods, is the largest gluten-free, allergy-friendly and specialty diet event in the US, with 10 locations including.
      ABOUT THE NOURISHED FESTIVALS
      Managed by The Nourished Group, formerly The Gluten Free Media Group, The Nourished Festivals are the largest and fastest growing special diet consumer events in the United States. Started in 2007, the events have expanded from one to ten cities throughout the country. The festivals cater to anyone looking to lead a healthier lifestyle or those who follow a specialty diet due to autoimmune conditions, food sensitivities, allergies or intolerances. Offerings including Paleo, Keto, Plant-Based, Gluten-Free, Allergen-Friendly and Nut-Free products. The events provide the opportunity for attendees to sample and purchase new products, receive coupons, meet with brand ambassadors and attend educational classes with industry experts. For more information, visit http://www.nourishedfestival.com 
       
×