FAQs

How much weight can I expect to gain?

When combined with a well-structured strength training program, you can expect to see gains anywhere from 1 - 2 kilos (2.2 - 4.4lbs) of muscle per month.

How long before I see results?

This varies greatly from person to person. Some experience results almost instantly while some people don’t see results until weeks 3 - 4. Don’t get disheartened if you’re the latter. Sometimes it takes a little time for the body to adapt to new eating habits. If you can stay consistent and follow the diet, rest assured you will see results.

Results will also depend on how long you’ve been training for. If you’re new to strength training, you should experience more substantial gains than those that have been training consistently for 12 months or more.

Do I have to lift weights for the diet to work?

That depends. If your goal is to gain weight in any shape or form, you don’t need to lift weights. If however, you would like to build muscle, we highly recommend that you follow a strength training program in conjunction with the diet. This way the majority of the weight gained should come in the form of muscle mass and not fat.

Is the diet suitable for vegans and vegetarians?

No. The diet includes meat, fish, and dairy.

What if I don't like one of the ingredients, can I substitute it?

Absolutely. Just make sure the food substitutions you choose are of similar nutrition values.

Are the ingredients expensive?

Not necessarily. However, as you’ll likely be consuming more food than usual, you might spend a little more than usual. It’s worth every penny!

How long does the diet last?

That's entirely up to you. The diet plan includes a 7-day meal plan to be repeated until you reach your ideal weight and/or results. Once achieved, you can very slowly adapt your calories and consumption to match your needs. One of our goals when creating the diet was to educate you on how to eat for long-term sustainable results, not just during the course of a diet.

How many calories will I be eating per day?

On non-workout days you will consume around 4000 calories. On days that you complete a workout, you will consume around 5000 calories. If you feel during the course of the diet that it's either too much or too little, you can alter your intake to suit your needs.

Will I feel full or hungry?

Hungry? No chance! Full? It is possible that you’ll feel that you’re overeating at first. However, as your body adapts, the amount of food you’re consuming will begin to normalize. If you find it too much initially, slightly reduce the portion sizes and increase as your body becomes accustomed to eating larger quantities of food.

How do I keep track of progress?

As this is a Bulk-up diet, one of the simplest ways to keep track of your progress is on the scales. You may also want to consider taking body measurements and body fat readings to make sure you maintain a healthy body composition (ratio muscle to fat).

Selfies are great too!