Mart and Martyns’s Lean Bulk Schedule
How much muscle mass can you build in 12 weeks? That's the question Mart and Martyn went full steam ahead with, resulting in this documentary (Docu: Wat 12 weken lean bulken met je lichaam doet ). If you’re going for a (vegan) lean bulk, then this is what you need to know and eat.
12 week lean bulk food schedule
Of course it is very interesting (and educational) to view the diet plans that Mart and Martyn had to follow. However, we have a few comments in advance. Mart and Martyn's diet is fully tailored to their body type, training frequency and individual genetic blueprint. Therefore, we would like to emphasise that these schedules are not a one-size-fits-all solution for others. Therefore, always consult with a coach, nutritionist or doctor as to what quantities are healthy for you before embarking on a bulk diet yourself.
Martyn's lean bulk diet
Martyn followed a lean bulk diet and ate 5 times a day. In between he drank 4 litres of water a day. On rest days there was a small reduction in carbohydrates at breakfast and dinner. This amounted to about 400 kcal.
Breakfast (pre-workout):
-90 grams Rice flour (4+ months)
-100 grams Blueberries
-15 grams of peanut butter with nuts
-55 grams Body&Fit Whey perfection
*** Training***
Post-workout:
-120 grams basmati rice
-200 grams chicken breast
-50 gram green asparagus
-200 grams of apple
Late Lunch:
-320 grams sweet potato
-120 grams extra lean minced beef
-100 gram avocado
-30 grams young mature cheese
-2 slices of bread
-1 whole egg
-2 egg whites
Dinner:
-60 grams oatmeal
-40 grams Body&Fit Whey perfection
-100 grams banana
Evening snack:
-100 grams basmati rice
-200 grams salmon fillet on the skin
-150 grams of green vegetables (spinach, broccoli or asparagus)
-10 grams of organic coconut oil
Supplements
Morning:
-Body&Fit Glutamine powder
-Body&Fit Magnesium
-Body&Fit Pure Krill Oil
-Body&Fit Vitamin D
-Turmeric
During the workout:
-50 grams of dextrose
-20 grams EAA
-Body&Fit Creatine Monohydrate
Afternoon:
-Multivitamin
-Body&Fit Vitamin C
Before Sleep
-Vitamin E
-Body&Fit Zinc-Magnesium
Mart's vegan lean bulk diet
Mart followed a plant-based lean bulk diet that also had thousands of calories and he ate 6 times a day. In between, he drank 4 litres of water a day. On rest days there was a reduction in carbohydrates and fats. This amounted to 900 kcal.
Breakfast (pre-workout):
-80 grams Rice flour (4+ months)
-100 grams Blueberries
-10 grams of peanut butter with nuts
-40 grams Body&Fit Vegan Perfection protein powder
-200ml pomegranate juice
*** Training***
Post-workout:
-150 grams vegan chicken pieces
-150 grams whole-wheat spaghetti
-30 grams red pasta sauce
-100 grams of banana
Late Lunch:
-150 grams Basmati rice
-100 grams Tempeh
-400 grams High protein vegan yoghurt
-15 grams almonds
Snack:
-1 Vegan Muesli bar (86 kcal)
-50 grams Body&Fit Vegan Perfection protein powder
-200 grams of apple
Dinner:
-150 grams of tofu
-150 grams green vegetables (spinach, broccoli or asparagus)
-15 grams of organic coconut oil
-35 grams cashew nuts
Late snack:
-400 grams High protein vegan yoghurt
-10 grams Body&Fit Vegan Perfection protein powder
-25 grams sunflower seeds
Supplements Morning:
-Body&Fit Glutamine powder
-Body&Fit Magnesium
-Body&Fit Pure Krill Oil
-Body&Fit Vitamin D
-Turmeric
-Vitamin B12
During the workout:
-50 grams Body&Fit dextrose
-15 grams EAA
-Body&Fit Creatine Monohydrate
Afternoon:
-Multivitamin
-Body&Fit Vitamin C
Before Sleep:
-Vitamin E
-Body&Fit Zinc-Magnesium
Of course, their nutritional schedule didn't stay the same from week 1 to week 12. More and more was added towards the last weeks (mainly carbohydrates), to create an even bigger calorie surplus. This too was customised, so it is not responsible to universally prescribe these adjustments to readers.