Bulk Dieting as a Female - Rewarding Experience - More Muscle Strength - Two Weekly Logs of Training-Refueling
- Bulk Dieting as a Female - Rewarding Experience - Eating More -
Bulk Dieting - Rewarding Experience - Eating More - More Muscle Strength -
While training, I listen to podcasts. One of my favorites is MindPumpPodcast.com, which pushes the idea that females should eat more while training. It is what motivated me to start my bulk diet journey. Also studying bodybuilders like Sam Sulek for more bulk diet tools in my toolbox.
First started a bulk diet during the winter solstice and my goal was to bulk until the spring solstice to do a cut. However, did not gain that much body fat and did gain more muscle strength. Glad I did a bulk it was a rewarding muscle experience to create superhuman strength for a strong body.
Honestly, not sure what to do next yet in terms of bulking or cutting. Just going with the flow and not titling it bulking or cutting but refueling for fueling my training through the body guidance.
- 2 Weekly Logs: March 17th-March 23rd and March 24th-March 30th -
Weekly Log - March 24th-March 30th - Training and Refueling -
- Workout Week: 1 Rest Day - 2 Cardio Days - 4 Training Days
- Strength-Training: Strength-Muscles: Monday, Tuesday, Wednesday, Friday
- Cardio-Rebounding-Hiking: Heart-Health: Thursday, Saturday
Saturday - Fitness Log: Cardio Day
Hiking: Outdoor Pole Hiking Session
Type of Hike: Pole Hiking - Mode: Relaxed-Meditative-Sunset-Hike
Notes: I used two trekking poles, one in each hand for a full-body workout.
After Hiking: Outdoor Rebounder Session
Type: Mini-Trampoline: Full Body - Mode: Relaxed-Joy-Sunset-Moonrise
Notes: low-impact aerobic exercise.
Saturday - Refueling Food Log -
Before Cardio: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before Cardio carbs)
After Cardio Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Baked Turkey Thighs and Baked Sweet Potatoes
- oven baked turkey thighs and sweet potatoes, corn with butter -
Meal-Snack: cow milk, caramel chocolate bar, frozen fruit: berries
Friday - Fitness Log: Strength Training Day
Caroline-DAY and Tracy-DAY Mix:
Starter: Heavy Weights - Workouts / cgxapp.com / CarolineGirvan.com
Note: created own routine using CG workouts as a training guide template.
- Full Body: Dumbbells (variety of exercises)
- Full Body: Barbells (variety of exercises)
Theme: Full-body with dumbbells and barbells.
Finisher: Light Weights - Workouts / TracyAnderson.com
Note: created own routine using TA workouts as a training guide template.
- Full-Body: Muscular Structure: Class: Advanced -
Theme: Full-body - design work - session.
Friday - Refueling Food Log -
Before Training: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before training carbs)
After Training Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Haddock Fish in Egg Roll Wrappers
- wrapped frozen fish in egg roll wrappers, all slow cooked in salted butter
Meal-Snack: cow milk, beef steak, white chocolate bar, frozen fruit: blueberries
Thursday - Fitness Log: Cardio Day
Hiking: Outdoor Pole Hiking Session
Type of Hike: Pole Hiking - Mode: Relaxed-Meditative-Sunset-Hike
Notes: I used two trekking poles, one in each hand for a full-body workout.
Thursday - Refueling Food Log -
Before Cardio: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before Cardio carbs)
After Cardio Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Grilled Cheese - Breaded Chicken - Sandwiches
- breaded chicken, freshly baked bread, variety of cheeses, butter, honey mustard
Meal-Snack: cow milk, beef steak, caramel chocolate bar, frozen fruit: mango
Wednesday - Fitness Log: Strength Training Day
Caroline-DAY and Tracy-DAY Mix:
Starter: Heavy Weights - Workouts / cgxapp.com / CarolineGirvan.com
Note: created own routine using CG workouts as a training guide template.
- Legs-Squats-Deadlifts+Split-Squats (barbell-dumbbell: leg-focused)
- Shoulders (barbell-dumbbells-seated-standing)
- Core (planks, etc)
- Glutes-Squats-Deadlifts+Split-Squats (barbell-dumbbell: glute-focused)
- Shoulders-Core (shoulder push-ups and handstands routine)
Theme: Leg-Glute-Focused / Shoulders
Finisher: Light Weights - Workouts / TracyAnderson.com
Note: created own routine using TA workouts as a training guide template.
- Full-Body: Muscular Structure: Class: Intermediate -
Theme: Full-body - design work - session.
Wednesday - Refueling Food Log -
Before Training: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before training carbs)
After Training Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Beef, Cheese, and Pasta
- ground beef, pasta, variety of cheeses, butter
Meal-Snack: cow milk, white chocolate bar, frozen fruit: blueberries
Tuesday - Fitness Log: Strength Training Day
Caroline-DAY and Tracy-DAY Mix:
Starter: Heavy Weights - Workouts / cgxapp.com / CarolineGirvan.com
Note: created own routine using CG workouts as a training guide template.
- Hip-Thrusts+Glute-Bridges/Wall-Sits (barbell-dumbbell-bands)
- Back-Biceps (barbell-dumbbell)
- Core+Hamstrings-Glute-Bridges on Stability Ball
- Hip-Thrusts+Glute-Bridges/Wall-Sits (bodyweight-bands)
- Back-Biceps-Core (bodyweight pull-ups and dip bars)
Theme: Glute-Focused / Back and Biceps
Finisher: Light Weights - Workouts / TracyAnderson.com
Note: created own routine using TA workouts as a training guide template.
- Full-Body: Muscular Structure: Class: Intermediate -
Theme: Full-body - design work - session.
Tuesday - Refueling Food Log -
Before Training: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before training carbs)
After Training Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Angus Beef Cheese Burgers
- beef, bread-buns, cheese, onions-pickles-tomatoes, mayo, ketchup, mustard
Meal-Snack: cow milk, dark chocolate bar, frozen fruit: cherries
Monday - Fitness Log: Strength Training Day
Caroline-DAY and Tracy-DAY Mix:
Starter: Heavy Weights - Workouts / cgxapp.com / CarolineGirvan.com
Note: created own routine using CG workouts as a training guide template.
- Legs-Lunges+Step-Ups (barbell-dumbbell: leg-focused)
- Chest-Triceps (dumbbells-barbell: incline-flat bench)
- Abs (crunches, sit-ups, etc)
- Glute-Lunges+Step-Ups (barbell-dumbbell: glute focused)
- Chest-Triceps-Abs (bodyweight: dip bar dips / push-ups)
Theme: Leg and Glute Focused / Chest and Triceps
Finisher: Light Weights - Workouts / TracyAnderson.com
Note: created own routine using TA workouts as a training guide template.
- Full-Body: Muscular Structure: Class: Intermediate -
Theme: Full-body - design work - session.
Monday - Refueling Food Log -
Before Training: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before training carbs)
After Training Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Stir Fry Macaroni and Cheese with Broccoli
- box mac-cheese: boiled pasta, frozen broccoli , coconut oil -
- when done stir frying pasta-broccoli then I add cheese powder with butter -
Meal-Snack: cow milk, variety of seeds-nuts, frozen fruit: cherries
Sunday - Fitness Log: Full Rest Day
Sunday - Refueling Food Log -
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: pumpkin seeds
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Haddock Fish in Egg Roll Wrappers
- wrapped frozen fish in egg roll wrappers, all slow cooked in salted butter -
Meal-Snack: cow milk, cow cheese, frozen fruit: peaches
Weekly Log - March 17th-March 23rd - Training and Refueling -
- Workout Week: 0 Rest Days - 3 Cardio Days - 4 Training Days
- Strength-Training: Strength-Muscles: Sunday, Tuesday, Thursday, Saturday
- Cardio-Rebounding: Heart-Health: Monday, Wednesday, Friday
Saturday - Fitness Log: Strength Training Day
Caroline-DAY and Tracy-DAY Mix:
Starter: Heavy Weights - Workouts / cgxapp.com / CarolineGirvan.com
Note: created own routine using CG workouts as a training guide template.
- Full Body: Dumbbells (variety of exercises)
- Full Body: Barbells (variety of exercises)
Theme: Full-body with dumbbells and barbells.
Finisher: Light Weights - Workouts / TracyAnderson.com
Note: created own routine using TA workouts as a training guide template.
- Full-Body: Muscular Structure: Class: Advanced -
Theme: Full-body - design work - session.
Saturday - Refueling Food Log -
Before Training: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Noon: bananas (before training carbs)
After Training Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Grilled Lamb and Mashed Sweet Potatoes
- grilled lamb meat, sweet potatoes mashed, sheep butter
Meal-Snack: sheep milk, sheep cheese, frozen fruit: pears-apples
Friday - Fitness Log: Cardio Day
Rebounding: Outdoor Rebounder Session
Type: Mini-Trampoline: Full Body - Mode: Relaxed-Joy
Notes: low-impact aerobic exercise.
Friday - Refueling Food Log -
Before Cardio: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before)
After Cardio Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Haddock Fish in Egg Roll Wrappers
- wrapped frozen fish in egg roll wrappers, all slow cooked in salted butter
Meal-Snack: cow milk, cow cheese, frozen fruit: peaches
Thursday - Fitness Log: Strength Training Day
Caroline-DAY and Tracy-DAY Mix:
Starter: Heavy Weights - Workouts / cgxapp.com / CarolineGirvan.com
Note: created own routine using CG workouts as a training guide template.
- Legs-Squats-Deadlifts+Split-Squats (barbell-dumbbell: leg-focused)
- Shoulders (barbell-dumbbells-seated-standing)
- Core (planks, etc)
- Glutes-Squats-Deadlifts+Split-Squats (barbell-dumbbell: glute-focused)
- Shoulders-Core (shoulder push-ups and handstands routine)
Theme: Leg-Glute-Focused / Shoulders
Finisher: Light Weights - Workouts / TracyAnderson.com
Note: created own routine using TA workouts as a training guide template.
- Full-Body: Muscular Structure: Class: Intermediate -
Theme: Full-body - design work - session.
Thursday - Refueling Food Log -
Before Training: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: black licorice - organic candy (before training carbs)
After Training Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Ground Beef and Yukon Potatoes
- potatoes and beef fried in pan with salt and white pepper
Meal-Snack: cow milk, cow cheese, frozen fruit: peaches
Wednesday - Fitness Log: Cardio Day:
Rebounding: Outdoor Rebounder Session
Type: Mini-Trampoline: Full Body - Mode: Relaxed-Joy
Notes: low-impact aerobic exercise.
Wednesday - Refueling Food Log -
Before Cardio: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before Cardio carbs)
After Cardio Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Grilled Beef Steak and Fried Rice
- grilled beef steaks, white rice, butter, coconut oil, herbs-seasonings-honey
Meal-Snack: cow milk, variety of nuts, frozen fruit: berries
Tuesday - Fitness Log: Strength Training Day
Caroline-DAY and Tracy-DAY Mix:
Starter: Heavy Weights - Workouts / cgxapp.com / CarolineGirvan.com
Note: created own routine using CG workouts as a training guide template.
- Hip-Thrusts+Glute-Bridges/Wall-Sits (barbell-dumbbell-bands)
- Back-Biceps (barbell-dumbbell)
- Core+Hamstrings-Glute-Bridges on Stability Ball
- Hip-Thrusts+Glute-Bridges/Wall-Sits (bodyweight-bands)
- Back-Biceps-Core (bodyweight pull-ups and dip bars)
Theme: Glute-Focused / Back and Biceps
Finisher: Light Weights - Workouts / TracyAnderson.com
Note: created own routine using TA workouts as a training guide template.
- Full-Body: Muscular Structure: Class: Intermediate -
Theme: Full-body - design work - session.
Tuesday - Refueling Food Log -
Before Training: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before training carbs)
After Training Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Tuna Sandwiches
- tuna-steaks-butter, tomatoes, pickles, onions, mayo-honey-white-pepper
Meal-Snack: cow milk, grilled beef steak, frozen fruit: berries
Monday - Fitness Log: Cardio Day
Rebounding: Outdoor Rebounder Session
Type: Mini-Trampoline: Full Body - Mode: Relaxed-Joy
Notes: low-impact aerobic exercise.
Monday - Refueling Food Log -
Before Cardio: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before Cardio carbs)
After Cardio Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Grilled Pork and Veggie Stir Fry
- leftover pork steaks, veggies-herbs, butter, coconut oil
Meal-Snack: cow milk, leftover grilled beef steak, frozen fruit: berries
Sunday - Fitness Log: Strength Training Day
Caroline-DAY and Tracy-DAY Mix:
Starter: Heavy Weights - Workouts / cgxapp.com / CarolineGirvan.com
Note: created own routine using CG workouts as a training guide template.
- Legs-Lunges+Step-Ups (barbell-dumbbell: leg-focused)
- Chest-Triceps (dumbbells-barbell: incline-flat bench)
- Abs (crunches, sit-ups, etc)
- Glute-Lunges+Step-Ups (barbell-dumbbell: glute focused)
- Chest-Triceps-Abs (bodyweight: dip bar dips / push-ups)
Theme: Leg and Glute Focused / Chest and Triceps
Finisher: Light Weights - Workouts / TracyAnderson.com
Note: created own routine using TA workouts as a training guide template.
- Full-Body: Muscular Structure: Class: Intermediate -
Theme: Full-body - design work - session.
Sunday - Refueling Food Log -
Before Training: Sunrise-Noon
Sunrise: Coffee (black coffee), Tea (herbal teas)
Meal: eggs, cow cheese, cow milk, honey
Snack: bananas (before training carbs)
After Training Refueling: Sunset-Evening
Snack: orange juice (added: salt, water)
Snack: beef jerky and mixed dried fruit
Meal: Homemade: Grilled Pork Sandwiches
- pork steaks, bread, mayo-honey-white-pepper, onion, pickles, tomatoes
Meal-Snack: cow milk, grilled beef steak, frozen fruit: berries
