It is a commonly held myth that bulking season is only for men, but it is great for women too. Ladies, this is your chance to get stronger and let your body bulk up with out worrying how you look in a bikini - it is amazingly freeing.
My boyfriend and I schedule out two or three “bulking” workouts each week. These workouts consist of a whole body, heavy weight movements. An example workout for this would be 5x5 squats, 5x5 bench-press, 5x5 barbell rows, and then a super set of 2x8 pull-ups/pull downs, 2x8 lateral raises and 2x8 sit ups.
Then between the bulking days we do light running, yoga or a light target day (swimming would also be great if you have access to an indoor pool).
For diet, we eat similarly to ketosis but we include more carbs. Our day to day meals look usually look something like this: breakfast - greek yogurt (all fat and low sugar) or protein shake; lunch - chicken, full fat ground beef or turkey, or bacon and eggs; and for dinner - pasta with meat balls/meat sauce, and lots of cheese, or crock pot beef stew.
We also eat plenty of the snacks throughout the day like rice cakes, apples, baby carrots, dried figs, etc. The key to bulking season eating is higher protein and carbs, but still maintaining a balanced diet with fruits and veggies.
Carmyn is an opinionated keyboard pecker, graphic designer, part time model and bikini enthusiast.