Former professional runner and two time olympic medalist Nick Symmonds has transformed his body since he finished his sports career, packing on muscle Y pivoting to weightlifting. In his most recent YouTube video, having fully subscribed to the weightlifting adage that “mass moves mass,” Symmonds challenges himself to gain as much weight as possible in the month leading up to his first contest. .
To make the experience as pleasurable as possible, Symmonds initially considers going the “dirty bulking” route, where you can eat just about anything you want, in large volumes, but after your first meal of 20 McChicken sandwiches, you start Do some research and change your mind.
“I’ve learned that while this can help me gain weight, that fat won’t help me move more weight,” she says, deciding to take a more balanced approach and put herself in a caloric surplus for the 30 days. “For the first time in my lifting I started tracking my daily caloric intake,” she adds.
Here’s what Symmonds’ typical daily diet looks like for the month:
- coffee and supplements
- peanut butter on toast
- post-workout shake with whey protein and creatine
- green juice
- chicken, rice and beans
- 1 can of tuna
- steak or burger with salad and fries
On day one, Symmonds weighs 190 pounds with a body fat percentage of 18.2%. After 30 days of bulking and lifting, she has gained 5lbs. “Mostly muscle, a little bit of fat,” she says. “But whatever he has, he’s going to have to move as much weight as he can in my first powerlifting competition.”
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