When Mike and I sat down to talk nutrition for this bulking phase, it was like culture shock to me. I have been eating clean for a long time now, but counting macros and watching portions.
All that was out the window.
I had to make some big changes, but it’s been easy adjusting. Before we get into that, let me explain WHY I am eating so differently. My goal right now is to put on more muscle mass and in order to do so, I need to eat A LOT of protein and clean carbs with little fats. (My metabolism needs to slow down and healthy fats would keep it revving.)
This is going to make me a little “fluffy” and gain some weight. It’s a total mind f#ck because I am slowly seeing my abs hibernate, but after I bulk, the goal will be to drop my body fat percentage to get the lean look. Here’s some simple muscle math.
So it’s a two part process: bulk phase, burn phase. End result will be a sculpted summer bikini ready body!
Now, on to the good stuff. This is what Mike and I discussed based on my goals, measurements, weight, etc. (This is why you NEED a trainer; you get a personalized plan and the support to do it right!) We sat down and planned it all out, and I’ve even had to text him a
few many times to make sure I am doing it right.
Print or Pin so you have this for reference!
When to eat – General rule of thumb for slowing my metabolism is to eat as soon as I wake then every 2-3 hours after. My protein shake should be consumed immediately after my workout to restore my glycogen levels. Cottage cheese is always saved as my pre-bed snack ONLY. This is a total of 6 meals per day.
How much to eat – At EVERY meal/snack, I need to be eating protein + carb and can also add in veggies. As long as my protein and carbs are about equal (little more carbs than protein) and I have around 150 g per day, I’m good!
Supplementing – I use two shakes a day to supplement. The first shake of the day I use as my workout recovery. I mix 1 cup coconut water with 1/2 scoop Results & Recovery + 1 scoop Body Beast Base Shake. This is a creamy orange deliciousness! It has definitely helped with soreness and quick recovery.
I have to be honest and say that I love that I don’t have to count and I am ALWAYS full. It’s pretty basic! <<I can live with that! Again, this is ideal if you are trying to add muscle mass, but you should work with a trainer at Fitness 4 All to talk about YOUR nutritional needs and goals.
BONUS: If you are a subscriber, I am going to pass along 4 more of my go-to meals that are working for the whole family. If you know me, you know I hate to make separate meals for each of us. These also save me time (fix it and forget it) so I don’t feel like I am always meal prepping. If you haven’t already subscribed, you can do that here.
What area would you love to see more muscle definition?
Which do you struggle with more: fitness or nutrition?