#4 - The Holy Bulk Non-Negotiables

Guys,

So far, we’ve placed a heavy emphasis on diet — and for good reason. Modulating weight is primarily driven by what we eat. But let’s be clear: not all weight is created equal.

We don’t just want to gain weight — we want to gain muscle. And we don’t just want to lose weight — we want to lose fat. That’s where the details matter. Yes, diet is the biggest lever: macronutrient split, absorption, partitioning... all of it. But what you do around your diet is just as important.

Without going too deep (yet), our mission is to create the perfect environment for growth — lean, strong, metabolically healthy.

Today, I present to you the Golden Rules of the Holy Bulk. These are your non-negotiables — whether you’re in the fat loss phase (Sugar Diet or otherwise) or gearing up for a bulk.

If you’re not following these, it’s not the Holy Bulk anymore.

🧱 The Foundation: A Holistic System

Holy Bulk isn’t just about eating more — it’s a holistic weight gain system. That means every component matters. Diet is essential. But so are these rules.

1. Eat Like Clockwork

Take your nutrition seriously. Like, religiously.

No skipping. No guessing. No delays. Once your system is in place, it’s sacred. Your body thrives on consistency — and your results depend on it.

Every day, you should know:

• What you're eating

• When you’re eating it

• How much you're eating

• How you’ll adjust if plans change

Meal prep. Carry backups. Have a plan when you go out. Be over-prepared.

Key takeaways:
🍽️ Eat every 2–3 hours
⛔ Never let yourself go hungry
👜 Have a plan when going out
🔥 Never skip peri-workout nutrition

2. Sleep Like It’s Your Job

If your job or class starts at 9AM, would you roll in at 10? Or even 9:07?

Of course not — because that’s unacceptable. That’s how you need to treat sleep.

Set a bedtime and respect it. Don’t scroll, don’t binge another episode, don’t sabotage recovery. Build a wind-down routine.
Shower. Dim the lights. Prepare your space. When it’s time to clock out, you clock out.

And if you’re staying up late to cram in another meal? You already failed step one. Go back.

Key takeaways:
🌙 Sleep by 10PM when possible
⏳ Aim for 8+ hours every night
🚫 Reduce ALAN (Artificial Light At Night)
😴 Nap when you get the chance

3. Move Like an Athlete

Here’s the truth: you look like your lifestyle.

If you sit inside all day, avoid sunlight, and barely eat, it shows. Hunched posture, pale skin, forward neck — the lifestyle leaves clues.

We’ve all been there. And it’s fine — if you want to stay there.

But if you're serious about becoming big and lean, it’s time to move with intent.
Train hard. Walk often. Lower stress. Fuel up.

Key takeaways:
🚶 Walk 10–15 minutes after every meal
📊 Hit at least 10k steps per day
🏋️ Train 5–6x per week

🔄 What’s Next?

This is the Big 3: Eat. Sleep. Move. These are the pillars.
We’ll dive deeper into each — how to optimize for bulking, and which supplements actually move the needle.

But for now, keep it simple. Stick to these rules. Every day.

How’s your fat loss phase going? Feeling ready to put on size?
I am. This next phase is going to be massive.

Let’s keep pushing.

— Sainté