14 - DAY HOME BULKING PROGRAM

Despite popular opinion, Bulking is actually harder than Toning – This program is designed to get your maximum results nevertheless.

Training plays a massive role in bulking as without proper training, muscle will not grow. This is why Nick has written a customizable training program which will allow you to individualize your training intensity, frequency and volume to suit you so whether you are a first time or experienced bulker, you will be able to gain lean muscle.

For extra motivation, find a workout buddy you can share this experience with!

DALUMA has also prepared a template for your personal log with which you can track your progress and your feelings during this program! This can help you stay accountable and motivated!

  • THIS PROGRAM WILL PROVIDE YOU WITH
  • PROGRAM OVERVIEW
  • DISCLAIMER
  • An individual nutrition protocol from Nick Whiteman, a Qualified Nutritionist and Coach.
  • A customizable Muscle Gain training program from one of Berlin's top trainers.
  • Complete nutrition data for the current DALUMA Menu.
  • 25% off of a first-time consultation with Nick.
  • A DALUMA Nutrition Kit pre-designed specifically for this program.
  • This 14-day program is designed to be repeated multiple times. 14 days is not long enough to gain a significant amount of muscle and we recommend 2-3 repetitions.
  • If you are suffering from illness or injury, do not attempt this program.
  • If you don't train, you won't gain muscle and weight gain will likely be body fat.

This program has been created from personal research and experience and does not substitute medical advice! Please consult your medical health assistant for further advice if you have prevalent preconditions!

GETTING
YOU
STARTED

  • Before you start
  • Healthy Nutrition Choices

If you want to find out more about your personal disposition in food tolerances and metabolism, nutrition levels or stress hormones in order to optimize your results, you can run laboratory analysis with DALUMA’s test kits!

  • ALCOHOL! Try to stay away from alcohol during this time in order to see and feel the fastest progress.
  • WATER! Try to drink 8 – 10 glasses or at least 2 liters of water per day. Have your bottle with you at all times To spice it up, add mint, lemon or fruit to your water.
  • PROTEIN! Protein will not only support your muscle growth and recovery, it is also very satisfying and keeps you fuller for longer. Have a serve of protein right before and after your workout.
  • CARBOHYDRATES! Carbs provide your body with the essential energy and assists in muscle recovery that it needs during the intense training sessions. Have a serve of quick carbs or sugars before and after your workout.
  • FATS! Fats are high in calories, however, healthy fats are essential for balancing hormones, assisting in vitamin absorption, and brain functioning.
  • With the DALUMA Energy Nutrients Testing Kit you can find out how you can achieve your highest energy levels!

YOUR WAY TO GET THERE

  • Learn more about Nick
  • Workout Tips

“I am an MNU Certified Nutritionist and a Level 2 Strength and Conditioning Coach who is currently working with athletes that are looking to improve their performance by seeking a synergistic approach to their nutrition and their S&C. I specialize in Track and Field athletes, team sports athletes, and strength athletes as I have extensive knowledge of the demands of these sports, having competed at very high levels in these disciplines.

I also work with a number of clients that are looking to improve their body composition, either as a physique competitor, to improve their health or just to lose some excess weight and gain some muscle.I am a semi-professional rugby player, currently playing in Germany’s Bundesliga 1 and I have been coaching rugby for more than 10 years throughout Australia, Great Britain and Germany.

I love helping people and I love to learn and this has led me down a path of continued education and self-improvement. I am currently studying towards my graduate diploma in performance nutrition and will endeavor to continue my studies afterwards.

I am also a massive nerd and when I am not talking about science, I'm probably discussing marvel films or comic books or drawing cartoon characters."

  • Consistency and patience is key!

It takes time to adjust to a new lifestyle with new habits. Muscle gain can take a very long time, almost certainly longer than the duration of this program. If you remain consistent and patient and you put in the effort, the results will come. Take measurements to track your progress!

  • Mind muscle connection!

To get the most out of the muscle you are trying to work, really engaging your mind to your muscle is a helpful tool. If you want to grow your muscles, imagine them actually contracting while you perform the exercise.

  • Progressive overload!

Progressive overload in your workouts will ensure progression. Most people will do this by adding weight (intensity) to an exercise but there are many ways to progressively overload a muscle. You can increase your reps and or sets (volume), increase the number of sessions per week (frequency), perform the same movements at the same volume, frequency and intensity but with greater technique, form or ease.

This program will focus on increasing intensity and volume but always ensure every rep is performed with proper technique.

  • Proximity to failure!

Currently, scientific research shows us that the prime driver for muscle growth is proximity to failure. This means, the closer you get to mechanical failure (failing to perform each rep with proper technique) on each set, the more stimulus for muscle growth you are providing.

If however, you go to complete mechanical failure each set, your ability to recover enough for the next set or session can be impaired.

Stopping each set 2-3 reps from mechanical failure will mean safer and more productive sets in more productive sessions and therefore more potential for muscle growth.

  • Warm-Up!

Ensure that you warm up before you train.

A good warm-up should activate the muscles and joints you intend to use in the session, increase your core temperature and increase your heart rate. Also, ensure you are performing some lighter sets of each movement before you begin your working sets.

YOUR WEEK PLAN

YOUR SAMPLE WEEK OF FOODS

YOUR SAMPLE 2 WEEKS OF TRAINING

THE WORKOUTS IN DETAIL

AMRAP = As Many Reps As Possible

RIR = Finish the set this many reps before technique failure

Exercises that share a letter (e.g. B1 & B2) should be performed back to back before resting (i.e. Supersets).

DIET OVERVIEW

DALUMA SUGGESTED MEALS

DALUMA has collected some meals out of the menu that perfectly suit this program.

  • Smoothie: Chuck Choice- with an additional scoop of protein
  • Best Chicken Ginger Noodles
  • Sweet & Sour Salmon Trout
  • Power Up (Egg)
  • Avocado Bread
  • Eggs Royale
  • Probiotic Study

As a reference these would be the add-ons that would be great:

  • Eggs 1 egg (72 Calories + 7 grams of protein)
  • Salmon 50g (79 calories + 10 grams of protein)
  • Chicken 85g (95 calories + 20 grams of protein)

MEAL PREP THE EASY WAY

  • Add a healthy carb source: Vegetables are optimal and some contain extra Protein!
  • Use a small amounts of fat: Chose wisely and the most natural sources (raw nuts, avocado, olive or coconut oil)
  • Pick a Protein with every meal!

Aim to hit 400-600 calorie meals with at least 30grams of protein!

RECIPES FOR HOME

  • Protein Pancakes
  • Morning Oats
  • Mexican Eggs & Beans (2 Portions)
  • Nicoise Inspired Salmon
  • Chicken Wraps
  • Tofu & Bean Rice Bowl

70g Oat

70g Quark

1 Egg

½ tsp. Baking Powder

Method

  1. Blitz all the pancake ingredients in a blender until smooth. Add a splash of water if it’s too thick.
  2. Heat a frying pan over a medium heat, brush with oil.
  3. Drop heaped tablespoons of the batter into the pan and cook for 3 minutes, or until little bubbles start to form on the surface.
  4. Carefully flip and cook for a few more minutes, or until the pancakes are lightly golden.

TIPS:
*
This can be eaten with yogurt and fruit or savory with a poached egg and avocado.
*You can replace this with Cottage Cheese, Skyr, Greek Yogurt or Soy Skyr if you are vegan.
*1 Tbsp of flax meal + 3tbsp of water – for egg replacement.

* You can add 10g of Daluma Protein to increase your protein for this dish.

70g Oats
30g Daluma Protein Powder
150-200ml Milk or Plant-Based Milks (depending on consistency preference)
Pinch of Salt
Pinch of Cinnamon
Fresh Fruit of your Choice

Method

  1. Mix all ingredients in a bowl.
  2. Let rest for 10 minutes.
  3. Add your favorite fresh fruit to the top or a spoon of nut butter.

TIPS:
* You can make these overnight and save yourself time in the AM.

2 Can of Black Beans
8 Eggs
1 Avocado
150g Baby Leaf Spinach
2 cans chopped tomatoes
20g Coriander
1 lime

Method

  1. In a large frying pan add tomatoes, strained black beans and spinach.
  2. Squeeze the lime juice over the mixture and season with salt and pepper.
  3. Cover, and reduce to a simmer. Cook 10 minutes.
  4. Make a "well" for each egg. Break the egg into the tomato mixture. Cover. Reduce heat to low, and allow to cook until egg whites are opaque and cooked to your preference.
  5. Add avocado slices to the top and garnish with coriander.

TIPS:
* Feel free to add red chili if you want to add some spice to the dish.

150g Salmon
150g Green Beans
1 Egg
4 Olives
5 Cherry Tomatoes
1 tbsp. Greek Yogurt
1 tsp. Lemon Juice
1tsp. Apple Cider Vinegar
Pinch of Pepper

 

Method

  1. Heat the oven to 180C.
  2. Put the salmon fillets in an ovenproof dish. Cover with aluminum foil. Roast for 10-15 mins until just opaque and easily flaked with a fork.
  3. Boil water and cook green beans for approximately 6 minutes.
  4. Boil water and gently lower the eggs and cook for 5 minutes and 30 seconds- then rinse under cold water and peel off the shell.
  5. Roughly cut olives and cut cherry tomatoes in half.
  6. Make the dressing by mixing vinegar, lemon juice, half the olives and yogurt together.
  7. Mix the green beans with dressing mixture and pile on the plate.
  8. Break cooked salmon pieces on top of the beans, cut egg into quarters and arrange on the plate with cherry tomatoes and sprinkle the remaining olives on top and sprinkle pepper to finish.

 

TIPS:

* Cook more salmon so you can eat this with vegetables or add to your eggs for breakfast.

½ mango

150g Chicken Breast

1 Romaine Lettuce

5 g Coriander

1 Carrots

¼ Avocado

1-2 Whole Wheat Wraps

Pinch of Salt & Pepper

 

Method

 

Cut chicken into strips and season with salt and pepper.

Cook in a lightly oil pan on medium until crispy brown.

Peel carrots and slice into strips.

Cut mango into fine strips.

Cut avocado in to slices or cubes and season with salt.

Roughly cut coriander leaves.

Wash lettuce and separate leaves.

In the wrap, pile on carrots, mango, chicken, lettuce, avocado and garnish with coriander.

 

TIPS:

* Cook more chicken so you can eat this during the week with vegetables or as an add on to your salads.
* You can also add your favorite dressing just watch your portion size or hot sauce to these wraps.

1 tbsp olive oil
½ red onion, chopped
1 tsp ground cumin
1 can of Black Beans
1 Lime
1 Pack of Extra-firm Tofu
1 tsp smoked paprika
1 avocado
10g Coriander
Pinch of Salt & Pepper
Prepared Rice

Method:

  1. Preheat the oven at 200C.
  2. Heat 1 tbsp oil in a frying pan, add the onion until soft.
  3. Stir in the cumin and black beans.
  4. Add lime juice, ½ tsp. smoked paprika, salt and pepper.
  5. Cut Tofu into squares and gently toss with ½ tbsp. of olive oil and ½ tsp paprika and put onto a lined baking tray.
  6. Put in the oven and cook for 15 minutes.
  7. Portion the rice and top with the beans, tofu, avocado and coriander.

TIPS:

* If you do not have rice you can replace this with quinoa, couscous, farro or barley.
* Feel free to add red chili if you want to add some spice to the dish.
* If you like garlic, add some after you have cooked the onions.

BUILD YOUR OWN

TIPS:
*
Use fresh herbs for extra flavour – Try making a salsa verde.
* Pico de Gallo is also a great way to add some extra vegetables and flavour to your meal.
* Use citrus fruits to add some refreshing flavour to your creations.
* Mustard is a great condiment to serve on the side.

THE WORKOUT VIDEOS

MY PERSONAL LOG

  • DIARY
  • MEASUREMENT TRACKER