Diary of a Medic

As I move into the next phase of my training journey, the focus from now until the end of April 2026 is clear:
a slow, controlled, natural bulk, paired with a structured push/pull/legs split.

This phase is not about dramatic transformation or chasing size quickly. It’s about building lean muscle gradually, protecting the progress I’ve already made, and staying consistent without burning out.

This post outlines exactly how I plan to approach the next four months.

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Important Disclaimer

As mentioned in previous posts:

Although I am a medic, this is not medical advice and is not something I would ever advise patients to follow. This blog is written purely from personal experience and anecdotal practice, not evidence-based guidance.

What works for me may not work for others and may be inappropriate depending on individual health, goals, or circumstances.

I am also a complete natural gym-goer. I do not use anabolic steroids, performance-enhancing drugs, or hormonal manipulation. I strongly disagree with the pressure created by social media around unrealistic male physiques and the harmful practices often used to achieve them.

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The Goal of This Phase

From now until the end of April 2026, my priorities are:

• Slow, lean muscle gain, with some extra focus on arms.
• Aim for a proportional physique – neck size = calf size = arm size
• Minimal fat gain and maintaining abdominal definition for as long as possible
• Staying injury-free and well-recovered
• Long-term sustainability

I expect progress to be slow/subtle — that usually means it’s working.

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Diet During the Slow Bulk

The foundation of my diet remains exactly the same as during cutting. The only change is the introduction of wholegrain carbohydrates either in the lunch or dinner meal. See below for my foundation diet (add carbs where necessary to slow bulk).

Breakfast

• Porridge
• Egg whites
• Peanut butter

Lunch

• Mixed salad
• Protein (eggs, tuna, or boiled chicken)
• Pickles
• Low-carb fruit
• Snack: mixed nuts

Dinner

• Mixed salad
• Vegetables (avoid potato, sweet potato, or carb-heavy veg)
• Boiled chicken or fish (avoid high-carb options like fish cakes)

Dessert

• Greek yoghurt
• Low-carb fruits

Notes

• Protein shakes/bars to help keep up protein intake. In an ideal world these would be homemade (future aspiration)
• Daily healthy fats are essential: avocado, olive oil, mixed nuts, eggs
• Avoid processed junk.

How I’m Adding Carbs to my cutting diet

• Brown rice or brown bread
• Added to either lunch or dinner (not both initially)
• Calories increased very gradually

I am deliberately avoiding a sudden calorie surplus.

Monitoring Progress

• I will weigh myself once per week only and use the gym body fat calculator (1-2% inaccuracy)
• The aim is very slow weight gain
• If weight rises too quickly, calories will be adjusted down

The goal is to support training performance without accumulating unnecessary fat.

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Training Frequency/Volume & Recovery

I will train every other day, ensuring there is always a rest day between workouts.

This allows:

• Better recovery
• Higher quality sessions
• Reduced injury risk

Volume – last year I trained with 3 sets per muscle group, however, this year I will increase the volume to:

2 exercises per muscle groups, and 4 sets per exercise. Each set has 7-15 reps.

Regardless of whether it’s a push, pull, or leg day, I will train abs at the end of every gym session. This works for me.

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The Push / Pull / Legs Split

Each workout has a clear muscle group focus, but exercise selection remains flexible within those themes.

Push Day (Chest, Shoulders & Triceps)

Primary focus: chest, supported by triceps.

Chest exercises may include:

• Incline dumbbell press
• Chest flyes – dumbells or with cable (helps me isolate one pectoralis at a time)

Shoulder exercises may include:

Seated dumbbell military press (or occasionally standing barbell military press).

Dumbell/cable lateral raises

Triceps exercises may include:

• Weighted dips
• Tricep cable push-downs

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Pull Day (Back & Biceps)

Primary focus: back, supported by biceps.

Back exercises may include:

• Romanian deadlift
• Pull-ups
• Barbell rows
• Machine rows

Biceps exercises may include:

• Dumbbell bicep curls / hammer curls
• Cable curls
• EZ-bar curls or preacher curls

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Leg Day (Legs + Extra Arms)

Primary focus: legs, with additional arm work to increase weekly arm volume.

Leg exercises may include:

• Hack squats
• Calf raises

Additional arm work

• Light biceps and/or triceps exercises – Added intentionally to give arms extra weekly attention

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Cardio During This Phase

Cardio is reduced but not eliminated.

• Once a week: 5 km run (non-negotiable)

This is for cardiovascular fitness, mental clarity, and balance — not fat loss.

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Weekly Training Rota (Simple Overview)

I have time to train on:
Monday, Tuesday, Thursday, Friday, Saturday, or Sunday

I will always train every other day.

Example Weekly Rota

• Monday – Push
• Tuesday – Rest
• Wednesday – 5 km run
• Thursday – Pull
• Friday – Rest
• Saturday – Legs
• Sunday – Rest

(The pattern continues consistently through to the end of April.)

This structure keeps training predictable, recoverable, and sustainable.

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Final Thoughts

This phase is about trust.

Trusting the process.
Trusting slow progress.
Trusting that consistency over months beats intensity over weeks.

I’ve rushed bulking before and paid the price. This time, I’m moving deliberately, staying natural, and prioritising health alongside performance.

I’ll continue documenting how this unfolds — what works, what doesn’t, and what I learn along the way.