• 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.


𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗱𝗮𝘆:


【1】0630h Half a portion of the following: 1 bag microwave basmati rice + 4 whole organic eggs + 10 egg whites + peppers + 40g ketchup if needed


【2】0900/0930h: 150g organic beef + 200g potatoes + veggies + 20g sauce. I'll cook 400g pots and use the other half for later


【3】1200h: Other half of meal #1


【4】1430h: 175g chicken/turkey breast + 200g potatoes + veggies + 20g sauce


【5】1700/1730h 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


【6】Intra workout drink with either 30/45/60g carbs from cyclic dextrin body part depending + pepto Pro + BCAAs + creatine


【7】2030/2045h Straight after training: 40g carbs from sweet stuffs + 1/2 scoop whey


【8】2130h before bed: 150g lean meat (chicken/turkey/white fish) + 75g carbs from rice/bread/pasta + 20g sauce NO VEGGIES OR FATS HERE.


𝗡𝗼𝗻 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗱𝗮𝘆:


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.


𝙍𝙚𝙛𝙚𝙚𝙙 𝙢𝙚𝙖𝙡𝙨 𝙖𝙧𝙚 𝙮𝙚𝙩 𝙩𝙤 𝙗𝙚 𝙨𝙚𝙩


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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