Permabulk - Tumblr Posts
this was from my chest day a few days ago but i need something to make a first post.
hey! just here to track more of my progress and maybe connect with others into the same stuff as me. still very new to the gym, only started going in march but have been told i have good genetics so idk lol.
i have a version with less clothes on my twitter 😉
link in the beacons link in my bio
feeling extra big this morning 💪🏼🐻
9° mes de entrenamiento completado, estoy más grande que nunca! 💪🏼🐻 . . . . . . . . . . #beardedguy #beard #bearded #chest #bigguy #beefy #scruff #scruffybeard #hairy #hairychest #hairybear #instabear #beefygay #stocky #stockybears #bearmen #belly #gay #gaybear #gaycub #dadbod #hairybear #musclebear #instabear #thickmen #thick #bulking #musclegains #bulk #permabulk #thicc #plussize https://www.instagram.com/p/CN-ODFjj146/?igshid=1utpii0k2voac
#twinkdeath 2012-2022 👦🏻🐻 (siento la calidad de la primera imagen, está hecha con la cámara de una Blackberry 🤭, es la única foto que tengo así sin camiseta de aquella época.. no me gustaba hacerme fotos 🫤 . . . . . . . . . #beardedguy #bearded #bigguy #beefy #scruff #scruffybeard #hairy #hairychest #instabear #beefygay #stocky #stockybears #bearmen #belly #transformation #gaybear #dadbod #hairybear #musclebear #instabear #thickmen #thick #bulk #permabulk #thicc #plussize #bodypositivity #bodypositive #chunky #chubby https://www.instagram.com/p/CohfQwnN-Os/?igshid=NGJjMDIxMWI=
This muscle bear is just getting started
Bulking nutrition plan
I asked ChatGPT to suggest a nutrition plan for an intense bulk.
Criteria: 8000 kcal and 300 g prots per day.
Here is the result.
Week 1:
Monday:
Morning Snack: 150g of almonds, whey shake + whole milk, 2 bananas.
Lunch: 300g of grilled chicken, 300g of basmati rice, steamed broccoli, 4 tbsp of olive oil.
Afternoon Snack: Homemade protein bar, 200g of cottage cheese, 50g of nuts.
Dinner: 400g of ground beef, 300g of roasted sweet potatoes, grilled vegetables.
Pre-Bed Snack: 200g of cottage cheese, 100g of peanut butter.
Tuesday:
Morning Snack: 3 protein bars, 100g of cashews, 1 apple.
Lunch: 350g of grilled salmon, 300g of quinoa, sautéed spinach.
Afternoon Snack: Cottage cheese + honey, 100g of oatmeal.
Dinner: 350g of roasted turkey, 300g of whole wheat pasta, homemade tomato sauce.
Pre-Bed Snack: Almond butter, cottage cheese.
Wednesday:
Morning Snack: 200g of pecans, whey shake + whole milk.
Lunch: 350g of chicken breast, 300g of basmati rice, steamed vegetables.
Afternoon Snack: Homemade smoothie (banana, oats, whole milk, peanut butter).
Dinner: 400g of ground beef, baked potatoes, grilled vegetables.
Pre-Bed Snack: Cottage cheese, peanut butter.
Thursday:
Morning Snack: 150g of hazelnuts, whey shake + whole milk, 2 apples.
Lunch: 350g of tuna, 300g of brown rice, sautéed green vegetables.
Afternoon Snack: Cottage cheese + honey, 50g of nuts.
Dinner: 350g of beef steak, 300g of sweet potatoes, steamed broccoli.
Pre-Bed Snack: 200g of Greek yogurt, 100g of peanut butter.
Friday:
Morning Snack: Whey shake with whole milk, 2 protein bars, 1 orange.
Lunch: 350g of chicken, 300g of whole wheat pasta, homemade tomato sauce, sautéed spinach.
Afternoon Snack: Cottage cheese + berries, 50g of almonds.
Dinner: 350g of roasted turkey, 300g of potatoes, steamed vegetables.
Pre-Bed Snack: 200g of cottage cheese, almond butter.
Saturday:
Morning Snack: Whey shake + whole milk, 2 bananas.
Lunch: 400g of salmon, 300g of quinoa, roasted asparagus.
Afternoon Snack: Protein smoothie (banana, whole milk, oatmeal).
Dinner: 350g of grilled beef, 300g of brown rice, assorted grilled vegetables.
Pre-Bed Snack: 200g of Greek yogurt, 100g of cashews.
Sunday:
Morning Snack: 3 protein bars, whey shake + whole milk.
Lunch: 300g of grilled chicken, 300g of pasta, steamed broccoli, pesto sauce.
Afternoon Snack: Protein smoothie with peanut butter, 50g of cashews.
Dinner: 400g of salmon, sweet potatoes, assorted vegetables.
Pre-Bed Snack: 200g of cottage cheese, peanut butter.
Week 2:
Monday:
Morning Snack: 150g of hazelnuts, whey shake + whole milk.
Lunch: 350g of chicken breast, 300g of quinoa, spinach.
Afternoon Snack: Homemade protein bar, 200g of Greek yogurt.
Dinner: 400g of ground beef, 300g of potatoes, steamed vegetables.
Pre-Bed Snack: 200g of cottage cheese, 50g of peanut butter.
Tuesday:
Morning Snack: 3 protein bars, 100g of nuts, 1 orange.
Lunch: 300g of salmon, 300g of brown rice, green vegetables.
Afternoon Snack: Cottage cheese + honey, 50g of pecans.
Dinner: 350g of chicken, roasted sweet potatoes, broccoli.
Pre-Bed Snack: Cottage cheese, almond butter.
Wednesday:
Morning Snack: 200g of cashews, whey shake + whole milk.
Lunch: 350g of ground steak, 300g of whole wheat pasta, grilled vegetables.
Afternoon Snack: Protein smoothie with banana, oatmeal.
Dinner: 400g of turkey, sweet potatoes, steamed vegetables.
Pre-Bed Snack: Cottage cheese, peanut butter.
Thursday:
Morning Snack: 150g of nuts, whey shake + whole milk, 2 bananas.
Lunch: 300g of tuna, basmati rice, spinach.
Afternoon Snack: Cottage cheese, oatmeal, 50g of nuts.
Dinner: 400g of salmon, 300g of potatoes, broccoli.
Pre-Bed Snack: Greek yogurt, 100g of almond butter.
Friday:
Morning Snack: Whey shake, 2 protein bars, 1 apple.
Lunch: 350g of turkey, brown rice, assorted grilled vegetables.
Afternoon Snack: Cottage cheese + honey, 50g of cashews.
Dinner: 350g of beef, potatoes, steamed broccoli.
Pre-Bed Snack: 200g of cottage cheese, peanut butter.
Saturday:
Morning Snack: Whey shake + whole milk, 2 apples.
Lunch: 400g of chicken, basmati rice, grilled vegetables.
Afternoon Snack: Protein smoothie with banana and oats.
Dinner: 350g of salmon, 300g of quinoa, assorted vegetables.
Pre-Bed Snack: 200g of Greek yogurt, 100g of nuts.
Sunday:
Morning Snack: 3 protein bars, whey shake + whole milk.
Lunch: 350g of ground steak, 300g of basmati rice, steamed broccoli.
Afternoon Snack: Protein smoothie with peanut butter.
Dinner: 400g of salmon, 300g of sweet potatoes, assorted vegetables.
Pre-Bed Snack: 200g of cottage cheese, almond butter.