In mid-February 2025, elite, record-holding 83KG powerlifter Russel Orhii vlogged his meals and training in bulk mode following his IPF world record squat at the 2025 Sheffield Powerlifting Championships.
Orhii is considering competing in the 93KG weight class, aiming to weigh a lean 195 pounds. Weighing 193 pounds, though not as lean as he’d like, Orhii has already seen progress in increasing his calories — he boasts a 694-pound deadlift and 685-pound squat post-show. The American Powerlifter fueled his post-contest deload with fast food but planned for proper macronutrient intake to achieve his physique goal.
Since deloading post-meet, Orhii has expressed, “Everything I’m doing right now gasses me out. ” He struggled with high bar squats (i.e., when the bar sits high on the traps), which require more quad strength. Orhii’s dominant posterior chain favors low bar squats (i.e., when the bar sits on the rear delts). However, he understands the carryover of high bar squats to power lifts.
[Related: How Heavy Do Two of the World’s Best Powerlifters Lift When Training Together?]
Cheat Meal & Bulking Strategy
After lifting, Orhii laid out his Chick-fil-A post-workout meal: 12 chicken nuggets, a chicken sandwich, large fries, and a Powerade. He prefers cheat meals on weekends, still hitting his macros, and dieting more strictly on weekdays.
This is the best I’ve ever felt coming off a meet because we have a bulking plan.
—Russel Orhii
Orhii noted the difference between dirty bulking and strategic bulking. “Just because you gain weight doesn’t mean it’s a bulk,” he asserted. Muscle growth takes time, and overeating may not add extra muscle tissue. A slight caloric surplus, with adequate protein and carbs, seems to optimize mass gains. “You need to approach a bulk the same way you do a [cutting phase],” Orhii advised.
The difference in physique and strength when you’re eating enough protein is stupid.
—Russel Orhii
Orhii’s second workout featured incline dumbbell presses, dumbbell shoulder presses, and machine chest flyes. Hypertrophy workouts generally require more energy than powerlifting. Orhii’s bulking diet allows him to focus more on time under tension and recovery to build muscle tissue.
Grocery Haul
When bulking, Orhii stocks his kitchen with lean ground beef, egg whites, and shrimp cocktails. Stir-frying beef noodles is a hack to boost his calories, and “the macros are insane,” he confirmed.
Protein pancakes with Hershey’s chocolate syrup are a breakfast staple. Greek yogurt with granola is the Orhii’s go-to muscle fuel combo.
Orhii’s Motivation
Addressing how Orhii remains motivated, he shared his belief that, “If you have to ask how to stay motivated, you don’t like what you’re doing enough.” He cemented, “Re-evaluate your why. I don’t need to motivate myself. I love the gym, I cater my life to it.”
When Orhii locks into training, he blocks everyone out — another hack he attributes to his success. “I think the path to achieving something special is a lonely road,” he said, emphasizing the importance of solitude. People say community is a good thing. I think it can hold you back.”
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Featured image: @russwole on Instagram
