Bulking Diet

Here’s a look at what my diet was like during my bulking phase. Morning

• Drink my multi vitamin tablet before anything else
• A bowl of cereal, which varied from Fruit and Fibre to Special K. Nothing too sweet or loaded with sugar.
• Coffee, black, no sugar.

Before Gym

• Black Coffee, no sugar.
• Pre work out shake which contains 2 x scoops of protein powder (50g), 1 and a half scoops of Creatine (5g) and 250ml of water. Shake and drink.

After Gym

• Post workout shake which is the same as the pre work out shake. 2 x scoops of protein powder (50g), 1 and a half scoops of Creatine (5g) and 250ml of water. Shake and drink.

Lunch Lunch would vary day by day. But here’s what I ate.

• Tuna sandwich (4 x brown bread, tuna straight out the tin, lemon juice olives and onions chopped up and mixed in).
• Tuna and hummus.
• Fried egg x 4 with 4 x toasted brown bread.
• Roast chicken sandwich (roast chicken breast cut into strips, 4 x brown bread toasted).
• Salad (roasted chicken breast, hummus, carrot, lettuce, cucumber, olives, tomato, red cabbage, onions, hot sauce and 3 x broken up krackerwheat biscuits mixed together).
• Sardine sandwich (Sardine straight from the tin, 4 x brown bread).
• Green tea to drink every day.

Snack

• Fruit 

Dinner Again dinner varied day by day because I was still eating my home cooked foods. But here’s what I ate.

• Chicken curry and brown rice
• Chow mien
• Fry rice (white rice)
• Stew chicken with brown rice
• Roti and curry (white flour)
• Roti and potato (white flour)
• Dhal and brown rice with liver
• Biryani (brown rice)
• Roast dinner (roast chicken with roast potatoes or mash)

Junk food Here Ill include the junk food which I ate on some days. Mostly for dinner.

• Fish and chips
• Chicken and chips
• Kebab

So as you can see, I changed some things such as having brown bread and brown rice with the occasional white rice in meals such as the fry rice. My eating was pretty balanced and yes, I was still eating junk food as you can see. But that varied and I didn’t feel the need to eat junk food every single week. There were some weeks where I didn’t eat any junk, however there were some weeks where I ate junk 3 times but I still tried to balance it out. That’s the food.

Regarding drinks, I cut out most soft drinks and wasn’t drinking them on a day to day basis however whenever I ate junk, I did have a glass or 2 of some sort of soft drink. I replaced the it with water instead. A lot of water! I was drinking about 3 litres a day and even more now!

You’re probably looking at the break down of what I ate and wondering “where are all the sweets?” Well honestly, I’m not a big fan of chocolate or sweets. Not to the point where I eat it regularly or crave it anyway. I would occasionally eat sweets and yes, during my bulking phase I did have sweets on a few occasions.

So that’s honestly what I was eating on my “bulking phase”. Combine this diet with a progressive resistance and cardio workout and you can get results like I did. After 4 months training and eating like this I was half my size! Give it a try.

By Fiaz Ali

Bulking Phase Done

“Do not pray for easy lives. Pray to be stronger men” – John F. Kennedy

Right so here we are I’ve finished my “Bulking Phase” about 2 weeks ago (that’s me on the left) and I just wanted to share a few things with you that I learnt. Firstly, as I said previously, I’m not a fitness guru so I’m learning as I go.

Now what I learnt was the fact that you can change the way you look and your body composition by simply:

• Watching what you eat
• Lifting heavy ass weight
• Doing 20 minutes of cardio 3-4 times a week
• Good supplementation

Your diet does not have to be CLEAN. As I said in my previous post, I was still eating junk food during this phase. That being said, do not expect to eat junk all day every day and expect to change your body composition. The way I did it was by keeping my diet balanced. Another thing was I changed all my carbs to brown so brown bread and brown rice.

My “Bulking Diet” can be found here.

Lift heavy ass weight! I can’t stress this enough. Your workouts NEED to be progressive and you NEED to keep challenging your body otherwise it’s going to get used to your workouts. No matter what I did before, this was where I failed.

Cardio wise again like I said in the previous post, I didn’t do that much. I just went on the bike or the cross trainer and went as fast as I could for 10 minutes before my resistance training and then another 10 minutes after. Again, this was progressive. Week by week I was constantly trying to get faster and go harder.

I was taking supplements but none of those that promise you 6 pack abs in 4 weeks or anything like that.

I’ll be covering supplements on another post.

All of the above being said, another thing I learnt during this phase (well actually coming to the end of this phase) was the fact that I didn’t need to do a “Bulking Phase”. If I went ahead and applied a clean diet along with a progressive resistance and cardio work out, I would of gotten better results.

But something good came out of all this and that was the fact that I get the opportunity to show you that you don’t need to:

• Have a clean diet or go on any of these fad diets
• Starve yourself!
• Do hours upon hours of cardio

in order to look better and change your body composition. Look at me as proof. So don’t be one of those people who moan that they can’t lose weight because the diet is too hard, or they can’t stick to it. Stop moaning and get yo ass in the gym!

The bulking phase is great for anyone who just wants to look better. You will not get ripped, defined or toned on a program like this but you will look and feel better.

By Fiaz Ali

Results

So here we are, month 4 and I’m about half the size I was before. Definitely developed some good muscle, you can start to see some of it taking shape under the fat that’s still there, and most of all I’m stronger and more powerful than ever before.

This just proves that you don’t have to be on a strict diet or do hours upon hours of cardio to change your body composition as long as you;

• Keep an eye on what you eat, Keep things moderate 
• Do a bit of cardio (10 mins before and 10 mins after)
• And lastly lift heavy ass weight

I’m now on my last week of my bulking phase. Then I’m going to start a proper diet and take it to the next level.

Here in the work out corner I will be sharing some knowledge with you about training, routines, diet, motivation as well as showing you my progress first hand.

By Fiaz Ali

Bulking Phase

So I cleaned up my diet… a bit. But the most important thing for me during my bulking phase was to LIFT HEAVY ASS WEIGHT!

I was working on a routine called Max OT which Ill go into more detail in another post.

I pushed myself each session to push more weight than I did previously, even if I went up by 1.25kg it was something. I also keep a little log of what weight I pushed for each week, so I could make sure I was pushing more than last week, this week. That being said I was never stupid about it; I took my safety into consideration when doing any exercise. Things such as arms, legs or back workouts were ok on my own, but for things such as military press or bench press I always asked someone if they could spot me.  “Spot” meaning just making sure I don’t drop the weight on myself and maybe helping just a little bit to finish that last rep.

My rep range was 4-6, which ment if I could complete a set of 6 reps with a weight it was a sign to move up the weight. However if I had a weight I could only do 4 reps with I would stick with that weight until I could complete 6 reps, however long that may take. Only then would I move the weight up again.

I was basically in competition with myself every week.

Cardio wise I’m not doing that much at the moment, I’m just jumping on the cross trainer and going as fast as I can for 10 minutes before and 10 minutes after weight training. Not doing any interval stuff at the moment that will come into play when I start the cutting phase. So here’s the results so far——–>

My Diet At A Glance

Here’s a brief look into what my diet is like during the bulking phase.

During this phase I wasn’t too concerned about diet, all I did was keep an eye on what I was eating.

What I did was I cut out most, I’d say 90% of soft drinks. Replaced them with water, a lot of water. In a day I would drink about 3 liters of water easily. However there were the odd days during the week where I would have some soft drinks.

Food wise, my home cooked foods stayed the same really, I still had my curry and rice for dinner, I was still having sandwiches, but everything was brown, brown bread, brown rice, occasionally I might have some white rice but that was very seldom.

When I was training before I use to have a cheat day where I would have chicken and chips or maybe fish and chips. My cheat days were usually on a Friday or Saturday as I use to drink alcohol on either one of these days. That being said with the new routine I’m cutting down on the drinking, since the start of the year I’ve drank on 3 occasions which is a big improvement from drinking every weekend. On the occasions where I decided to drink I stick to only sprits no beer.

Now let’s get onto junk food, there has been a few weeks where I didn’t eat any junk at all, then there some weeks where I’ve had junk 2 or even 3 times. like I said I’m just keeping an eye on what I eat.

As well as keeping everything moderate I was drinking protein shakes, but I’ll cover supplements later.

I will be going into more detail on my bulking diet in another post. Right lets start talking about training! Cue the rocky music———>

Theres No Magic Pill! Just Hard Work

In just 4 months I’ve seen more results than I did in the last 2 years.

It’s common knowledge that the more muscle you have the more calories you’ll burn (if you didn’t know that before, you do now). Before I was trying to lose weight and build muscle at the same time, I was on a cutting diet and my workouts weren’t intense enough. So I made a decision, either bulk or cut, like most bodybuilders.

I decided to go ahead and bulk first, as it would probably be a bit easier now rather and doing it later, also I started this in November so I thought if I bulked for a few months then I could strip just in time for summer, well hopefully if everything goes to plan. Again a lot of research went into this but this time I had the experience of 2 years of training with little effect in mind, so I knew to avoid anything that I had tried and failed at before. This time unlike before I had a plan, I was going to bulk for 4 months and then go on a cutting phase. The bulking phase would be like setting the ground work for me to build on.

In my bulking phase I personally didn’t change my diet that much, I didn’t eat clean but it was an improvement on my previous diet (when not training). Here’s a quick look at my bulking diet——–>

Who The Hell Am I?

So I guess you’re wondering who am I?

Well my names Fiaz Ali, I’m 23years old, 20 stone and 2 years ago I started this journey that I’m on to change the way I look.

I was always a bit chubby but when I spent 2 months in America and another 3 in Guyana I gained a mad amount of weight. To be honest most of the weight that I gained was from alcohol, I was having a few drinks almost every day, I wasn’t bingeing, but a few every day for 2 months and then again for 3 months, well it builds up. Also of course the junk food that I ate contributed.

I came back to London after 2 brilliant holidays and I was fat! I had gone from 17 stone to 18 and a half stone, I was determined to change the way I looked. I’ve tried various diets such as low/no carbs diet, veg diet, liquid diet etc (I’ll be covering these soon) and also combining those diets with different types of training such as; just plain cardio, cardio and light weights, interval training etc (again ill be covering these at a later point) with little or no luck.

Looking in the mirror constantly trying to see a difference and weighing myself with little or no change started to make me depressed which along with some other problems in my life lead to me gaining more weight, I was now 20 stone. I didn’t like the way I looked, I was trying to change but it wasn’t working! Why? Well I finally found something that works! And no it wasn’t a magic pill. Find out what i did—————->

Introduction

“A great pleasure in life is doing what people say you cannot do”

First of all, before I get into anything I just want to make it clear that I am not a fitness guru or a “trained” fitness instructor. I’m just a normal person like you, who wanted to change the way he looked.

So why should you listen to me?

Well when I was starting out I didn’t know what to do, diet wise or training wise. What made matters worse was I went onto the internet to do some research and what I found confused me even more. I would find a website that said I should do this, then find another website which said something completely different. So I became a guinea pig, I’ve been through all the fad diets, tried all different types of training but now I’ve found something that is working.

I made “The Workout Corner” to try and spread the knowledge of what I know, maybe you’re in the same situation as I was in, where you don’t know what to do or eat. Well I’ve done all the hard work and I’m going to share the information with you FREE of charge!

I know I don’t have a 6 pack or the most defined body… yet! But you have a unique opportunity to witness my transformation for yourself, unlike most of these website that just have one picture of them “before” and then numerous picture of them “Now” with a 6 pack and toned physique etc. Everything i post on here will be well research by me and also put into action by me. So you can learn from my mistakes. Interested? Let me tell you a bit about me————>