Welcome back to the Health Haven Series, where I chronicle my ongoing fitness journey towards a healthier and stronger version of myself. As I embark on the fourth week of this adventure, I’m excited to share my progress and insights with you.
For those who are just joining us, the Health Haven Series is all about exploring various fitness programs, nutrition strategies, and lifestyle choices to achieve optimal well-being. Currently, I am fully immersed in the “Shortcut to Size” program, a rigorous and effective workout regimen designed to help me pack on muscle and build strength. Week by week, I’ve been pushing myself to the limits, striving for those gains, and learning more about the incredible potential of our bodies.
You can check out the first article in the series here.
However, as any fitness enthusiast will tell you, exercise is just one part of the equation. The other, equally crucial aspect is proper nutrition. In this article, we’re going to delve into the importance of nutrition, especially during the bulking phase of my fitness journey. Whether you’re on a similar path or just curious about how to fuel your body for growth, keep reading, as I explore some key strategies for consuming the necessary calories to support muscle development and progress in my fitness goals.
Stats and Measurements Update
| Category | New Measurement | Previous Measurement | Change |
| Weight | 191.2 lbs | 191.2 lbs | 0 |
| Bodyfat | 16.8% | 17.8% | -1% |
Workouts and Performance
| Category | New Measurement (Inches) | Previous Measurement (Inches) | Change |
| Thigh | 23.5 | 22.6 | 0.9 |
| Chest | 46 | 44.1 | 1.9 |
| Waist | 38 | 38 | 0 |
| Navel | 36.1 | 36.4 | -0.3 |
| Arms | 15.8 | 15.6 | 0.2 |
| Calves | 14.9 | 14.6 | 0.3 |
| Neck | 15.5 | 15.1 | 0.5 |
| Excercise | Weight Lift Current (KG) | Rep Range | Weight Lift Previous (KG) | Rep Range |
| Bench Press | 80 | 3-5 | 70 | 6-8 |
| Incline Press | 60 | 3-5 | 50 | 6-8 |
| Incline Dumbell Flye | 14 | 3-5 | 12 | 6-8 |
| Cable Crossover | 17 | 3-5 | 14.7 | 6-8 |
| Tricep Pushdown | 32.9 | 3-5 | 23.8 | 6-8 |
| Skull Crushers | 40 | 3-5 | 30 | 6-8 |
| Cable Overhead Tricep Extensions | 19.3 | 3-5 | 17 | 6-8 |
| Standing Calf Raises | 28 | 6-9 | 24 | 10-14 |
| Seated Calf Raises | 79 | 6-9 | 45 | 10-14 |
| Excercise | Weight Lift Current (KG) | Rep Range | Weight Lift Previous (KG) | Rep Range |
| Dumbell Vent-Over Row | 34 | 3-5 | 28 | 6-8 |
| Wide-Grip Pulldown | 52 | 3-5 | 49.6 | 6-8 |
| Standing Pulldown | 49.6 | 3-5 | 41.3 | 6-8 |
| Straight Arm Pulldown | 36 | 3-5 | 26 | 6-8 |
| Barbell Curl | 35 | 3-5 | 30 | 6-8 |
| Dumbell Incline Curl | 16 | 3-5 | 14 | 6-8 |
| One-Arm High Cable Curl | 14.6 | 3-5 | 12.5 | 6-8 |
| Hip Thrust | 20 | 6-9 | 17.5 | 10-14 |
| Crunch | 20 | 6-9 | 14.7 | 10-14 |
| Oblique Crunch | 20 | 6-9 | 14.7 | 10-14 |
| Excercise | Weight Lift Current (KG) | Rep Range | Weight Lift Previous (KG) | Rep Range |
| Dumbell Shoulder Press | 26 | 3-5 | 24 | 6-8 |
| Dumbell Lateral Raises | 14 | 3-5 | 12 | 6-8 |
| One-Arm Cable Front Raise | 10 | 3-5 | 8 | 6-8 |
| High Cable Rear Delt Fly | 14 | 3-5 | 12 | 6-8 |
| Dumbell Shrug | 28 | 3-5 | 26 | 6-8 |
| Seated Calf Raise | 73 | 6-9 | 59 | 10-14 |
| Standing Calf Raise | 73 | 6-9 | 59 | 10-14 |
| Excercise | Weight Lift Current (KG) | Rep Range | Weight Lift Previous (KG) | Rep Range |
| Squat | 100 | 3-5 | 80 | 6-8 |
| One-Leg Press | 59 | 3-5 | 52 | 6-8 |
| Leg Extension | 66 | 3-5 | 52 | 6-8 |
| Romanian Deadlift | 80 | 3-5 | 60 | 6-8 |
| Lying Leg Curl | 66 | 3-5 | 52 | 6-8 |
| Hip Thrust | 60 | 6-9 | 5 | 10-14 |
| Crunch | 15 | 6-9 | 5 | 10-14 |
| Plank | 0 | 75 secs | 0 | 1 Minute |
Week 4 – Progress Reflection
As I reflect on my fourth week of the Shortcut to Size program, it’s clear that this fitness journey continues to be an exciting and transformative experience. This week has been marked by several noteworthy developments that I’m eager to share.
Achievements
First and foremost, there’s been a noticeable improvement in my strength. I’ve been diligently following the program’s structured workouts, progressively increasing the weights, and pushing myself to complete challenging sets and reps. The results have been encouraging, with some substantial gains in my lifting capacity. It’s incredibly motivating to witness these tangible improvements in my physical strength, which I credit to the well-designed workout plan provided by Shortcut to Size.
In addition to the strength gains, I’ve started to see some promising changes in muscle definition and size. While it’s important to remember that building muscle is a gradual process, the incremental progress is both motivating and validating. The program’s emphasis on targeted muscle groups and well-rounded workouts appears to be paying off as I witness subtle but definite changes in my physique.
Perhaps one of the most significant benefits I’ve experienced during this fourth week is the boost in overall energy levels. Regular exercise, combined with a focus on nutrition, has undoubtedly contributed to this newfound vitality. I’ve found myself more alert, awake, and ready to tackle not only my workouts but also daily tasks with increased vigor. This enhanced energy has been a welcome side effect of my commitment to the Shortcut to Size program.
Challenges
Of course, no fitness journey is without its challenges. This week, I faced some minor hurdles that tested my dedication. One such challenge was maintaining a consistent workout schedule amidst a busy workweek. To overcome this, I adjusted my daily routine to ensure I allocated enough time for exercise. Additionally, I encountered moments of temptation when it came to dietary choices. The allure of unhealthy snacks and convenience foods can be powerful, but I stayed focused on my goals by planning and preparing nutritious meals in advance.
The Importance of Nutrition During Bulking
When it comes to achieving my bulking goals in the Shortcut to Size program, nutrition plays an absolutely critical role. It’s not just about lifting weights and doing the right exercises; what I put into my body has a profound impact on the results I’ll see. Let’s delve into why nutrition is so vital during this phase of my fitness journey.
Calorie Surplus for Muscle Growth
One of the fundamental principles of bulking is the need for a calorie surplus. In simple terms, this means consuming more calories than my body burns in a day. The surplus of calories is what provides the energy and resources necessary for muscle growth. Without it, my body wouldn’t have the excess energy required to build new muscle tissue efficiently.
Macronutrients and Their Roles
Protein
Protein is often referred to as the building block of muscles, and for good reason. It’s essential for repairing and rebuilding muscle fibers that are broken down during intense workouts. A protein-rich diet provides the amino acids needed to support this process. Lean meats, poultry, fish, eggs, and plant-based sources like tofu and legumes are excellent protein options.
Carbohydrates
Carbohydrates are a primary source of energy for the body. During intense weightlifting sessions, my body relies on carbohydrates to fuel my workouts and maintain stamina. Additionally, carbohydrates help replenish glycogen stores in muscles, which aids in recovery and performance. Whole grains, fruits, vegetables, and starchy foods like sweet potatoes are valuable sources of carbs.
Fats
Healthy fats are essential for overall health and play a role in hormone production, including testosterone, which is crucial for muscle growth. Additionally, fats provide a concentrated source of calories, helping to meet the necessary surplus. Avocados, nuts, seeds, and fatty fish like salmon are good choices for healthy fats.
Micronutrients and Fiber
While macronutrients are essential, micronutrients (vitamins and minerals) are equally important for overall health and well-being. They support various bodily functions, including the metabolism of macronutrients. Eating a variety of fruits and vegetables ensures a broad spectrum of micronutrients. Furthermore, fiber from whole foods aids in digestion and keeps hunger in check.
In summary, proper nutrition is the cornerstone of successful bulking. To achieve my desired gains in muscle size and strength, I must maintain a calorie surplus, prioritise essential macronutrients (protein, carbohydrates, and fats), and ensure an intake of micronutrients and fiber for overall health. As I continue my journey with the Shortcut to Size program, a balanced and well-planned diet will remain an integral part of my strategy for reaching my fitness goals.
Eat Big to Get Big
I’ve encountered days when hitting my calorie goals was a bit more challenging than expected. That’s when I delved into a collection of recipes and strategies to ensure I consistently meet my calorie requirements. These delicious and effective approaches have not only helped me maintain the crucial calorie surplus needed for muscle growth but have also made the bulking journey a lot more enjoyable. Let’s dive right into these recipes and strategies that have proven to be invaluable in my quest to achieve my fitness goals.
Calorie-Dense Foods
Benefits: Calorie-dense foods are rich in calories, making it easier to meet your daily calorie goals during bulking. They often contain healthy fats, vitamins, and minerals.
Food Suggestion: Mixed Nut Snack
Ingredients:
Mixed nuts (e.g., almonds, cashews, walnuts, and pecans)
Instructions: Enjoy a handful of mixed nuts as a high-calorie snack. This simple and convenient option can add approximately 500 calories to your daily intake.
High-Calorie Protein Sources
Importance: Protein is crucial for muscle repair and growth during bulking.
Recipe Suggestion: Chicken Breast with Rice and Vegetables
Ingredients:
- 1 large chicken breast
- 1 cup cooked rice
- Steamed vegetables of your choice
- Olive oil for cooking
Instructions: Grill or pan-fry the chicken breast in olive oil (I also tend to use my air fryer) until cooked through. Serve with rice and steamed vegetables. This well-balanced meal provides around 500 calories and plenty of protein.
Smoothies and Shakes
Advantages: Liquid calories are easy to consume and digest, making them perfect for bulking.
Recipe Suggestion: 1000-Calorie Bulking Shake
Ingredients:
- 2 scoops of your favorite protein powder
- 1 banana
- 1/2 cup rolled oats
- 2 tablespoons almond butter
- 2 cups of milk (dairy or plant-based)
- Honey (optional, for added sweetness)
Instructions: Blend all ingredients until smooth. This delicious shake packs a whopping 1000 calories and is an ideal post-workout snack.
Carb-Loading
Role of Carbohydrates: Carbs provide energy for workouts and replenish muscle glycogen.
Sample Meal (1500 Calories):
Lunch: Spaghetti with Meat Sauce
Ingredients:
- 4 cups cooked spaghetti
- 2 cup meat sauce (lean ground beef or turkey)
- A side of garlic bread
Instructions: Cook the spaghetti and prepare the meat sauce. Serve with garlic bread. This meal alone provides around 1500 calories and a balanced mix of carbs and protein.
Frequent Meals
Benefit: Eating more frequently helps meet calorie goals without feeling overly full.
Sample Daily Eating Schedule:
- Breakfast: Oatmeal with berries and Greek yogurt
- Snack: Mixed nuts
- Lunch: Chicken breast with rice and vegetables
- Snack: A protein bar or a piece of fruit
- Dinner: Salmon with quinoa and steamed broccoli
- Evening Snack: A bowl of Greek yogurt with honey
Instructions: Spread your calorie intake across these smaller, frequent meals and snacks throughout the day.
Meal Prepping
Importance: Planning meals in advance ensures consistent calorie intake.
Tip: Consider batch cooking and preparing calorie-dense meals ahead of time. This not only saves time but also helps you stay on track with your bulking nutrition plan.
Incorporating these methods and recipes into your bulking journey can make it easier to meet your calorie goals and support muscle growth effectively. Remember to adjust portion sizes and ingredients based on your specific caloric needs and dietary preferences.
List of High Calorie Healthy Foods
| Food | Calories (Per 100g) | Note |
| Avocado | 160 | Avocados are rich in healthy fats, specifically monounsaturated fats. They are calorie-dense and also provide essential nutrients like potassium, fiber, and vitamins. |
| Nuts and Seeds | 607 | Almonds, walnuts, peanuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fiber. They are excellent for snacking or adding to meals. |
| Nut Butters | Peanut: 588 Almond: 614 Cashew: 580 | Peanut butter, almond butter, and cashew butter are calorie-dense spreads that can be added to sandwiches, smoothies, or used as dips. |
| Olive Oil | 884 | Olive oil is a healthy source of monounsaturated fats and can be used for cooking, dressing salads, or drizzling on vegetables. |
| Fatty Fish | 206 – 240 | Salmon, mackerel, and sardines are not only rich in omega-3 fatty acids but also provide a good amount of calories and high-quality protein. |
| Cheese | 300 – 400 | Some cheeses, such as cheddar, Swiss, and Parmesan, are calorie-dense and offer protein and calcium. Use them in moderation to enhance the flavor of your dishes. |
| Whole Grains | Brown Rice: 111 Quinoa: 143 Brown Pasta: 130 | Foods like quinoa, brown rice, and whole wheat pasta are not only high in calories but also provide complex carbohydrates and fiber. |
| Dried Fruits | Dates: 282 Raisins: 299 Apricots: 241 Figs: 249 | Dates, raisins, apricots, and figs are concentrated sources of calories, vitamins, and minerals. They make for convenient, calorie-dense snacks. |
| Greek Yogurt | 73-80 | Greek yogurt is higher in protein and calories compared to regular yogurt. It’s a versatile ingredient for smoothies, parfaits, or as a base for sauces. |
| Tofu and Tempeh | Tofu: 144-170 Tempeh: 193 | Plant-based protein sources like tofu and tempeh are calorie-dense and versatile for use in both savory and sweet dishes. |
| Lean Meats | Chicken Breast: 165 Turkey: 189 Lean Beef: 250 | Lean cuts of meat like chicken breast, turkey, and lean beef provide high-quality protein and some healthy fats. Cooking them with a bit of olive oil can add calories. |
| Dark Chocolate | 530 – 650 | Dark chocolate with a high cocoa content is a calorie-dense treat that also contains antioxidants. Enjoy it in moderation. |
| Coconut Milk | 230 | Full-fat coconut milk is rich in calories and can be used in curries, soups, or desserts for a creamy texture and tropical flavor. |
| Hummus | 166 – 280 | Chickpea-based hummus is calorie-dense and can be used as a dip or spread. |
| Granola | 350 – 471 | Homemade or store-bought granola often contains oats, nuts, seeds, and dried fruits, making it a calorie-dense breakfast or snack option. |
Remember that while these foods are calorie-dense and can help you reach your calorie goals, it’s essential to maintain a balanced diet that includes a variety of nutrients from fruits, vegetables, lean proteins, and whole grains to support overall health and well-being.
Please note that these calorie counts are approximate and can vary based on brand, preparation, and specific varieties of these foods. Be sure to check labels and adjust serving sizes to meet your individual calorie goals while considering your overall dietary needs.
Conclusion & Next Steps
In closing, my journey through the Shortcut to Size program has been nothing short of transformative, and it’s become increasingly evident that proper nutrition is the linchpin to achieving my bulking goals. With each passing week, I’ve witnessed tangible progress in my strength, muscle gains, and overall energy levels. It’s a testament to the power of structured workouts and a well-balanced diet working in harmony to sculpt a stronger and healthier version of myself.
I encourage every reader embarking on a similar journey to heed the lessons I’ve learned along the way. Incorporating calorie-dense foods, high-calorie protein sources, and strategic meal planning into your bulking regimen can make all the difference.
Remember that your journey is unique, and consistency, coupled with patience, is the key to unlocking your full potential. Embrace the process, celebrate every victory, and stay committed to your fitness goals. The path to a stronger, more resilient you may have its challenges, but the rewards are truly worth it. So, let’s continue to push forward and carve out our own health haven, one workout and one nutritious meal at a time.
Your goals are within reach, and I’m rooting for your success every step of the way.