If you've been lifting heavier and eating more without seeing results, these nutrition and training tweaks could make all the difference.
June means one thing in the gym: bulking season is open. The layers are on, the appetite is up and the standard advice is to eat big and lift big. Most people do exactly that… and still wonder why the mirror tells a different story in September.
Here is where it usually goes wrong, and what to do about it.
Volume without structure is just eating. If your protein is low, your body has nothing to build with regardless of how much food you’re moving. Fix the structure first: set a daily protein target (a useful starting point is 1.6g per kilogram of bodyweight) and treat hitting it as non-negotiable. Calories matter, but protein is the one number that determines whether those calories build anything.
Breakfast and post-training are the two windows most people cut corners on. Cooking a proper high-protein meal at 6am or straight after a session takes time most people don’t have, so plan for that instead of pretending it won't happen. The Bix Build (recipe below) fixes breakfast in under three minutes: Weetbix, almond milk, protein powder and a caramel yoghurt layer, 342 calories and 31g of protein before you’ve left the house. Have the ingredients ready the night before and the excuse disappears.
