Fay Ellis
New bulking diet
After having floated for a while without a set diet, sometimes missing meals and enjoying the odd cake or 3, Chris has set me a new meal plan to add some more size. I was supposed to do a show this June which got moved due to covid then decided not to compete this year so will be looking at either next June or November.
I think a lot of people will agree that since the first lockdown things just aren't quiet the same. Everything is sort of surreal and things that were once a priority, no longer are and it's hard to get back into a proper routine not knowing if there is more disturbance around the corner.
Current bodyweight is averaging at 69kg (9kg lighter than normal off season) and recent comparison photos show that I'm leaner now compared to when I was 69kg last year so must be bigger.
The aim is to get to 73kg with the same condition as I am now.
Current training plan is a 6 day split on an 8 day rotation, eg we always have Wednesday and Sunday off. No set cardio at the moment but I walk the dog everyday and clean at the gym.
+ Chest & calves + Quads + Arms & abs + Delts & calves + Hamstrings + Back & abs
Anyway, here's my meal plan for anyone who's interested. It has been designed for convenience as I am often limited for time. Carbs all day on training days and carbs the first half of the day on non training days.
๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฑ๐ฎ๐:
ใ1ใ0630h Half a portion of the following: 1 bag microwave basmati rice + 4 whole organic eggs + 10 egg whites + peppers + 40g ketchup if needed
ใ2ใ0900/0930h: 150g organic beef + 200g potatoes + veggies + 20g sauce. I'll cook 400g pots and use the other half for later
ใ3ใ1200h: Other half of meal #1
ใ4ใ1430h: 175g chicken/turkey breast + 200g potatoes + veggies + 20g sauce
ใ5ใ1700/1730h Pre workout food: 150g Atlantic salmon + 1 pack ready to wok noodles + veggies + 20g sauce + 1 pc fruit eg. satsuma/small portion grapes/handful berries
ใ6ใIntra workout drink with either 30/45/60g carbs from cyclic dextrin body part depending + pepto Pro + BCAAs + creatine
ใ7ใ2030/2045h Straight after training: 40g carbs from sweet stuffs + 1/2 scoop whey
ใ8ใ2130h before bed: 150g lean meat (chicken/turkey/white fish) + 75g carbs from rice/bread/pasta + 20g sauce NO VEGGIES OR FATS HERE.
๐ก๐ผ๐ป ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฑ๐ฎ๐:
Same breakfast as training days then:
3 x protein/carb meals with 30/35g carbs plus 150g lean meat and veggies
2-3 protein/fat meals eg: 175g Chicken + 20g nuts + veggies OR 150g salmon with salad OR 150g lean steak with veggies etc.
๐๐๐๐๐๐ ๐ข๐๐๐ก๐จ ๐๐ง๐ ๐ฎ๐๐ฉ ๐ฉ๐ค ๐๐ ๐จ๐๐ฉ
So that's it for now! I'll pull my finger out and start filming some training too.
If you're a MuscleFactory member and need help with your diet or training ask feel free to ask myself or Chris at any time.
Have a good Monday and we'll see you later
#mondaymotivation #womensphysique #bodybuilding #fatloss
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