Bulking For anyone struggling to stack on some weight, follow these rules I followed on my bulk; -Protein: Aim for

3g of protein per kilo of your body weight per day. -Carbs: Aim for 8g of carbs per kilo of your body weight per day. -Fats: Aim for 1.6g of fat per kilo of your body weight per day. I was eating 6 meals a day, each meal consisting roughly of 40g protein, 120g carbohydrates, 20g fat. (This varies according to time of day). Low GI carbohydrates should be eaten through most of the day, I only ate high GI carbohydrates before & after my workout. Low GI foods -Oats/porridge -Natural muesli -Multi-grain bread -Wholemeal Pasta -Low-fat milk & yoghurt -Brown rice -Most fruit -Sweet corn -Sweet potato -Legumes High GI foods -White bread -Rice-based crackers -White rice -Glucose -Jelly lollies -White Potato -Fruit juice Low GI foods are consumed during the day for slow release energy to sustain you throughout the day. High GI foods are consumed just before a workout for quick release energy & after a workout to replenish glucose levels. After a workout is the most crucial time for protein & carbohydrates, your muscles are starving for nutrients. Also consuming high GI foods after a workout shuts down cortisol which is a muscle wasting hormone that increases during training. During my training I would train each muscle twice a week, (trained 3 muscles a day), my workout wouldnt last longer than 1.5 hours, but because I was training each muscle twice a week, I would only do roughly 3-4 exercises per muscle, heavy weight, (4 sets, 8-10 reps). Example workout Monday: Shoulders/Triceps/Calves Tuesday: Quads/Chest/Biceps Wednesday: Back/Hamstrings/Abs Thursday: Rest Friday- Shoulders/Triceps/Calves Saturday: Quads/Chest/Biceps Sunday: Back/Hamstrings/Abs Supplements I took was creatine roughly 5g before & after my workout. Creatine increases strength & supports protein synthesis.

CUTTING DIET 8:30am -green tea pill -slow release protein shake (WPC) 10:30am -green tea pill -chicken breast (300g) -2 handfuls of defrosted veggies (broccoli, carrot, caulifower) 12:30pm -tuna (200g) -2 handfuls of defrosted veggies (broccoli, carrot, caulifower) 3:00pm -chicken breast (300g) -2 handfuls of defrosted veggies (broccoli, carrot, caulifower) 5:00pm -start of workout, protein shake (30g protein, 30g carbs) 6:30pm -post workout, fast release protein shake (WPI) 7:30pm -steak (any) -2 handfuls of defrosted veggies (broccoli, carrot, caulifower) 9:30pm -cottage cheese (100g) During the day I might snack on 1 or 2 low-carb protein bars & drink atleast 3 litres of water. PREPARATION Go to the supermarket & buy 10 bags of frozen veggies (broccoli, cauliflower, carrot, beans etc). Grab a container (big enough to fit with veggies to last you until roughly 5pm, fill it up with the frozen veggies & defrost it in the microwave (add olive oil & balsamic vinegar if you like) These veggies are what you should be snacking on every 2 hours with some protein (chicken, tuna etc) CONCLUSION This diet I posted I normally follow for 3 days, on the 4th day I have more carbohydrates (brown rice, wholemeal pasta etc) I substitute these for veggies. (around 250g carbs a day) Then the next day I follow the 3 day low-carb diet again. This isn't a keto diet, but beacause you carb up twice a week, it will help you burn fat & retain muscles at the same time. If I feel I look too flat after the 4th day, I'll make the 5th day a high carb day aswell. Warning, at the beginning I found this diet really hard, (headaches, low-energy levels etc) but I fought through it & now its so easy (no headaches, good energy). Whoever is serious & strong willed will get through this, and trust me it will be worth it (usually takes 2 weeks & then your body gets used to it). Then just watch the fat burn away.

Arms are the easiest to get big, if trained right. Try this workout I've been doing for the last 4 weeks which has really given my arms sheer size. Triceps - close hand push ups 30 reps (or till failure) 2 sets. - close grip bench press (hands shoulder width apart) 12 reps 4 sets - tricep kick-backs 12 reps 3 sets Biceps - close grip chin ups with 10kg plate (after each rep fully extend arms & wait 2 seconds) 6 reps you must then superset with dumbell bicep curls lying back on an incline bench with slow form 8 reps, do this for 4 sets and your arms will be pumped like never before.