Bulking diet for effective muscle growth I Diet I Volume 2/4

Author: Radim Koudelka

17.01.2023

4 minuty čtení

We have a new series of videos where Radim and I will show you how to put together a workout and meal with volume supplementation. In the previous episode, we discussed products that can make it easier for you to gain muscle mass in volume. However, none of this will work if we don't train and eat properly. That's why we have another installment in which we'll take a look at what such a bulking diet might look like. With the right diet, the results should certainly come!

To begin with, it is important to note that you need to convert your given intake to your weight, so we will not give the grammage here, because there will be a difference in the intake of a person who weighs, for example, 70 kg and a person who weighs over 90 kg. It also depends on one's total caloric expenditure, what kind of work one does, what kind of exercise options one has and how many times a week one can go to exercise.

Example of a pick-up diet:

Breakfast	Rice porridge + whey ormulti-ingredient protein + a little fruit and nuts, a piece of good quality chocolate can be good for extra fat.
Snack	Tuna or prosciutto + rice or other cereal + vegetables
Lunch	Turkey or chicken breast + rice or other cereal + vegetables
Second lunch	Turkey or chicken breast + sweet potato + egg
Before training	Rice porridge + hydro protein + some fruit or a dose or half dose of Instant Mass Heavy Weight + fruit
After workout	A scoop of Instant Mass Heavy Weight or two scoops of whey or multi-ingredient protein + fruit ( banana, pineapple, etc.)
Dinner	Salmon or beef + potatoes + a teaspoon of olive oil + vegetables
Before bedtime	Kefir + whey or multi-ingredient protein + handful of nuts

How to gain muscle? Training, Diet and Supplementation #2

Kulturistika / Fitness Videa

01.10.2020

1 minuta čtení

Nabírací jídelníček pro efektivní nárůst svalů I Strava I Objem 2/3

Recommended dosage of products by volume:

PRE-WORKOUT

100% New Pumper - Pumper is an effective pre-workout that you should definitely try if you really want to get the most out of your workout!!! The dose is 19g before training. Only on the training day.

INTRA-WORKOUT

CellTech creatine - a combination of creatine monohydrate and carbohydrates that triggers a post-workout insulin surge, transporting creatine directly into the muscles while quickly replenishing glycogen stores. The ideal training dose is one scoop (50g). I wouldn't worry at all about two scoops during a hard workout, I just don't recommend the two scoops during leg training. Hard in the stomach can lead to vomiting. Only on a training day.

POST-WORKOUT

Instant Mass Heavyweight - Heavyweight offers a special blend of carbohydrates without the additive content of simple sugars combined with protein. The base is a blend of high quality whole grain oat carbohydrates. The dose depends on how many calories you need to take in daily. I personally give 300g (two scoops) of this product by dividing my dose in two. One 150g immediately after training and the second dose of 150g during the day as a snack. It depends on what time you train. On non-training days as a snack.

New 100% Whey Protein - we use whey protein to boost the protein in meals such as various pink porridges or even in yoghurt or cottage cheese!! The dose should include 2 scoops (40g) in the mentioned meals or according to your daily protein intake.