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Ennis_TX

Bulking Finally

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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.

 

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