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Bulking season - Pavel Szotkowski

Bulking season - Pavel Szotkowski

Datum: 22.2. 2019

A lot of people wants to gain muscle mass. But most of them don´t know how to set the right diet so they would gain muscle mass only and almost no fat.

Very often, it ends in two different ways:
The first group knows that their body needs a muscle stimulation and caloric surplus, which means – I have to eat more than what my body needs. Quite often they are afraid of gaining too much fat so their caloric intake equals  to their energy expenditure or they even reach caloric deficit.
The second group mostly thinks that more you eat,the more you gain. These people often get to a phase of gaining from inappropriate sources and thus gaining minimum muscle mass and plenty of fat supplies.
If we want our muscles to grow ,we have to eat. A lot. But we have to know which food sources are the most suitable. Also, eating  more food is not enough. If you care about what do you gain, either quality muscle mass or just water and fat, you need to exercise, too. Meaning your muscles have to get stimulated enough to grow. What does it mean? A hard workout and enough time for a good quality rest.
I only have 1 goal for the 2019  – to gain as much muscle mass as possible so I can be on a competitive level in my new category. With everything I knew I was sure that I can reach my goal but I also knew I will have to change my diet and workout routine. I planned my bulking season for 15 weeks maximum and if I hit a plateau, I will stop and and continue after a short break. My goal is to weight minimally 140 kilograms so I could still easily watch my progress when I´m done with my bulking season.
The starting weight was 125kg in the morning. After 6 weeks my weight was 134kg.
Energy sources:
My diet actually did not change that much from my last competition prep. I added energy sources which are complex and fast carbs. My fundamental energy source is jasmine rice, which I gradually increase by a half scoop a week. Then I eat potatoes and sweet potatoes.
Fat sources:
I have increased fat intake a lot because it is the most caloric macronutrient by which I increase my daily intake. I use mostly mixed nut butter, macadamia oil, virgin olive oil, egg yolks, meat fat, peanut butter and Omega 3 capsules from NUTREND. With every food that includes meat I use a spoon of some of the oils mentioned above. In the morning, I eat 5 eggs minimum and I mostly add peanut butter and nuts to oat or rice porridge. In the evening, I mix those with cottage cheese.
Protein sources:
The main source for protein is meat. Turkey, chicken, and beef to be specific. Daily, I consume around 1000 g of meat. Next, there is Protein Porridge from NUTREND, Hydro Whey, Deluxe 100% Whey protein and Micellar Casein. For breakfast, I eat 5 whole eggs and 150ml of egg whites with sliced ham or champignons. Before I go to sleep, mostly use any Casein sources such as Micellar Casein, cottage cheese or yoghurt with high protein content. Casein sources mean slower release of protein during the night thus continuous supplies for your muscles are assured.
Typical day in bulking season:
8:00-9:00 – Meal no. 1 (breakfast)
  • 5 eggs, 150ml egg whites, 2 slices of the highest quality ham, 1 spoon of coconut oil, 2 slices of wholegrain bread
  • 80g NUTREND Protein Porridge, 30g peanut butter
11:00-12:00 Meal no. 2:
  • 250g turkey breasts, 100g jasmine rice
13:30-14:00 Meal no. 3:
  • 250g turkey breasts, 100g jasmine rice
16:00-16:30 Meal no. 4: (Pre-workout)
  • 250g turkey breasts, 100g jasmine rice
19:00-19:30 Meal no. 5: (Post-workout)
  • 70g instant rice porridge, 40g Hydro Whey, 60g frozen fruit (forest berries, strawberries)
20.00-21:00 Meal no. 6: (dinner)
  • 250g turkey breasts, 100g jasmine rice
23:00-23:30 Meal no. 7: (second dinner)
  • 350g Skyr, 50g frozen berries, 30g oat flakes, 40g peanut butter, 20g Micellar Casein
Most supplements I use is from NUTREND. Because I am sponsored athlete, I can afford the best they offer. This doesn´t mean that supplements are not important for others.
Morning: 1x Multivitamin, 1x Multimineral, 2x Omega 3, 3x ZMA, 1x probiotics, 2x Essential forte, 5g psyllium, 6x Flexit Gellacol caps, 1x Curcumin, 1x Vitamin D, 1x Vitamin C.
Before workout: 5g EAA, 10g glutamine, 5g creatine, 5x BCAA, 4x tyrosine, 1x taurine, 15g N1, 10g Explosin, 1x Arginine
After workout: 5g EAA, 10g glutamine, 5g creatine, 5x BCAA, 1x Vitamin C, 1x shot Magneslife Strong
Evening: 1x Multivitamin, 1x Multimineral, 2x Omega 3, 4x ZMA, 1x probiotics, 2x Essential forte, 5g psyllium, 6x Flexit Gellacol caps, 1x Curcumin, 1x FAT DIRECT
Total macronutrients intake (approximately, not every day is the same):
  • Protein: 382g
  • Carbs: 540g
  • Fat: 88g
Typical intake in my building season:
I don’t restrict my  sweet cravings. If my coworker brings me a honey cake, a poppy pie or any other sweets, I don’t say no, but it also does not mean that I only eat sweets. Values of saturated fats, processed sugars and sweeteners are not used by the body effectively.
I follow a simple rule – I eat everything I prepare for myself for the day and I don´t worry much about some extra food. Sometimes the body uses it, sometimes it is saved as fat which I lose easily during prep.