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BULKING GUIDE

A GUIDE TO BULKING :

FOODS TO EAT

High quality, protein rich foods that help you bulk up in the right way!

PROTEINS

A large portion of your diet should consist of lean proteins from sources such as:

  • -  Fish (salmon, cod, or tuna)
  • -  Red meats (lean ground beef and lean steaks)
  • -  Turkey and chicken
  • -  Dairy (milk, cottage cheese and low-fat yogurts)
  • -  Legumes
  • -  Ham
  • -  Eggs
  • -  Pork
  • -  Tofu
  • -  Lamb
  • -  Russian Bear 10000 Weight gainer
  • -  Russian Bear Whey Protein or Iso-Whey Protein

CARBOHYDRATES

About 40% of your diet should consist of various forms of carbohydrates and you can get this from foods such as:

  • -  Oatmeal
  • -  Fruits
  • -  Whole grain cereal and bread
  • -  Pasta
  • -  Brown rice
  • -  Vegetables (corn, broccoli and green beans)
  • -  Snacking on pretzels
  • -  Legumes (lima beans, kidney beans, soybeans and chickpeas)

FATS

You will only need about 10% of your diet intake to consist of fat sources. These would include healthy fat foods such as:

  • -  Olive oil
  • -  Almonds
  • -  Peanuts and peanut butter
  • -  Sunflower and safflower oils
  • -  Avocados and walnuts

SNACKING

No matter how disciplined you are, every now and then we all need a little snack and it's best to keep it healthy. Snacking on these are all good choices when trying to bulk up. You will want to eat items such as:

  • -  Beef jerky
  • -  Nuts
  • -  Apples
  • -  Protein Smoothies using your choice of Russian Whey, Russian Iso-Whey or Russian 10000
  • -  Baked (not fried) potato chips
  • -  Pretzels

Recommended Nutritional Supplements

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

RUSSIAN BEAR CLA

As a dietary supplement, consume 1-2 CLA soft gels with morning, noon, and evening meals or use as directed by a physician or licensed nutritionist.