In early March 2025, champion 83KG powerlifter Russel Orhii announced he would forego competing at the 2025 Nationals after contemplating his 93KG debut at the June event. “I don’t compete back to back, and I don’t think I ever will,” Orhii explained after his full-send performance with an 870.5-kilogram total at the 2025 Sheffield Powerlifting Championships in late January.
Instead, Orhii is strategically bulking to 93KG to hit bigger lifts before cutting to 83KG again for the 2025 World Games in August, held in Chengdu, China.
Bulking From 83KG to 93KG
“I’ve never documented a bulking journey because I’ve never really strategically bulked to get stronger,” Orhii explained.
Unlike traditional “dirty bulks,” where lifters eat freely, gaining excess body fat due to not calorie tracking, Orhii structures his daily macros to optimize performance:
- 325 grams carbohydrates — 1,300 calories
- 80 grams fat — 720 calories
- 220 grams protein — 880 calories
- Daily Calories — 2,900
“Within that, I can cheat at my discretion,” Orhii said about establishing macros to hold himself accountable. Diet flexibility, like the 80/20 approach, can help maintain diet consistency.
Orhii feels more in control of his diet and allocates more carbs around workouts. “Your diet and meal plan should be customized to you. Some people eat more than others,” Orhii said.
Metabolic responses vary between individuals; there’s no one-size-fits-all approach to bulking.
Breakfast, Supplements, and Post-Workout
Orhii’s typical bulking breakfast is two Kodiak protein pancakes and egg whites. Before training, he fuels with pre-workout, creatine monohydrate, and electrolytes, calling it a “game-changer” combo in the Texas heat. Orhii takes five grams of creatine and 500 milligrams of sodium-based electrolytes daily to maximize hydration, water retention, and strength.
Creatine helps with recovery and allows me to push myself. If I lose too much water during a workout, I replenish with electrolytes.
—Russel Orhii
Combining carbs and electrolytes in hypotonic beverages, milk, and orange juice hydrates the body better than water. (1)
Orhii’s post-training refuel consisted of white rice steak, shrimp, and veggies, noting its simplicity and accessibility as bulking hacks. When eating out for dinner, Orhii often goes to Chipotle to order a bowl of rice, chicken, fajitas, pico de gallo, corn, sour cream, cheese, lettuce, and chips — mostly clean but calorically dense.
Looking Ahead
Orhii reinforced his bulking mindset on his quest to claim more 83KG records following his move 93KG. While at 93KG, Orhii could challenge Emil Krastev’s 917.5-kilogram IPF total record scored at the 2025 Sheffield.
“We’re [not] messing around. 85-90% of the time, we’re on point,” Orhii concluded.
More Powerlifting Content
- You Might Be Doing Turkish Get-Ups Wrong
- John Haack (90KG) Deadlifts 395 Kilograms in Training
- How World Champion Powerlifter Russel Orhii Bulks
References
- Maughan RJ, Watson P, Cordery PA, Walsh NP, Oliver SJ, Dolci A, Rodriguez-Sanchez N, Galloway SD. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. Am J Clin Nutr. 2016 Mar;103(3):717-23. doi: 10.3945/ajcn.115.114769. Epub 2015 Dec 23. PMID: 26702122.
Featured image: @russwole on Instagram
