View Full Version : L2P's 8 week mini-bulk
Decided that if I ever want to look good at the end of a decent cut I need to build a good muscle base. I'm lacking in almost all sections (see avi) so I've no illusions as to how much work is going to have to be put in.
Background
Always been fairly active, played football (soccer) most of my life so have a pretty strong cardio base. I run 2-3 times a week, usually between 4km - 6km at a time and try to get on the rowing machine 2-3 times a week as well. During football season (starts in April in Perth, Australia), I have training on a Wednesday and a game on Sunday so I've planned this to end before the football season so I can utilise both the training and the game in my exercise to shed the gained fat.
Aim
To form a decent base to build on slowly. Not looking for immediate results, goal is probably 8-12 months. I think I can do it.
Food
After calculating using the stickies, found my maintenance calories to be approx. 2100 so I'm going to consuming 2400 per day for the next 8 weeks and monitor progress.
Lifting
To build a base, I've read numerous times that SS (Starting Strength) is good so will give it a go. I've lifted in the past but nothing too serious/dedicated. Want to get the compound lifts down to bring up my core strength and then add in some isolation exercises as the program allows.
Will try to post here at least twice a week. I won't bore you with what I ate but simply post up macros and cals. Will be using CalorieKing.com.au to track. As much as I love to run, I might have to give it a rest if I want to put on some muscle (or so I've read). I actually quite enjoy it so might tone it down to a jog a few times a week just to help with the weight side of things.
After 8 weeks I'm hoping that I will get up to about 80kgs (176lbs approx.) from 73kgs (160lbs). I know it's not a huge increase and optimistically, at least half will be fat, but this is mainly to see if I have my calculations correct and then I might use a longer peiod and slower increase rate to stave off fat gain.
Please feel free to critique (I'm pretty good at taking constructive criticism so if I'm way off or you can point me in a better direction, please do).
Oh, this is starting Monday 31/01/2011 and ending 28/03/2011.
AlwaysTryin
01-28-2011, 12:51 AM
You didn't list the most important part. What macros will you be eating?
You didn't list the most important part. What macros will you be eating?
Oh haha! Knew I'd forget something.
Looking at 25/35/40 (f/c/p) to begin with. I've found that if I increase my fat intake a little above the "norm" 20%, I tend to feel a lot better. I don't have a huge appetite as well so increasing the fat intake will help me hit my calorie goal each day. Plus, I love natty peanut butter :D
ian0789
01-28-2011, 03:59 PM
Your Calorie intake seems really low for your activity level. Do you have a job that is forcing you to sit on your butt for 8hrs+? I dont know but running, lifting and all that jazz I could cut on 2400 Cal but thats just me. You seem very lean from your Avi.
Have you tracked in the past on what your intake was? Using stickies is great but at 160 / Active level Id say you could eat a bit more =)
You dont also need to give up running if you like it. Just make sure you are eating the Calories you need to support all your training!
Dont fall into the over training / under eating cat. I know I did that for a long time thinking I was bulking and instead just turning the wheels.
AlwaysTryin
01-28-2011, 11:18 PM
Oh haha! Knew I'd forget something.
Looking at 25/35/40 (f/c/p) to begin with. I've found that if I increase my fat intake a little above the "norm" 20%, I tend to feel a lot better. I don't have a huge appetite as well so increasing the fat intake will help me hit my calorie goal each day. Plus, I love natty peanut butter :D
Can you post the macros in grams please.
Just so you know, requirements are based on weight for individuals and ratios shouldn't be used
Can you post the macros in grams please.
Just so you know, requirements are based on weight for individuals and ratios shouldn't be used
Sure thing:
70g fat
250g carb
200g protein
That look ok?
Your Calorie intake seems really low for your activity level. Do you have a job that is forcing you to sit on your butt for 8hrs+? I dont know but running, lifting and all that jazz I could cut on 2400 Cal but thats just me. You seem very lean from your Avi.
Have you tracked in the past on what your intake was? Using stickies is great but at 160 / Active level Id say you could eat a bit more =)
You dont also need to give up running if you like it. Just make sure you are eating the Calories you need to support all your training!
Dont fall into the over training / under eating cat. I know I did that for a long time thinking I was bulking and instead just turning the wheels.
I haven't really gone on a bulk before to be honest so I'm not sure of how quickly I gain. If after a few weeks I don't see an increase in weight, I'll know then I'm eating too little.
I'll keep jogging but nothing like I am now/was. I was getting my pace down to 4:15 mins per km so that was fairly good.
I'm going to give this my best shot and hopefully with the aid of some of the expertise here, I'll be able to put on some solid muscle! Considering I haven't really done a muscle-gain diet before, I'll record how I go and take advice as it get's thrown at me.
AlwaysTryin
01-29-2011, 04:35 AM
Sure thing:
70g fat
250g carb
200g protein
That look ok?
I'd decrease protein and increase fats/carbs. 1g/lb of LBM is adequate on a bulk and
fat/carbs will benefit you more
saying that I'd go to 170g protein, increase fat to 75-80 and carbs the rest
I'd decrease protein and increase fats/carbs. 1g/lb of LBM is adequate on a bulk and
fat/carbs will benefit you more
saying that I'd go to 170g protein, increase fat to 75-80 and carbs the rest
Thanks AT, will adjust accordingly :)
Ok so first day - my god, it's hard to eat this much food! First training session on the new routine went well however, I'm squatting more than I'm deadlifting (lol?) so need to fix that ASAP.
Starting lifts - unsure of bar weights so have just used plates weight:
Squats - 3x5 at 80kgs (176lbs approx)
Incline DB Bench Press - 3x5 at 15kgs each DB (33lbs each approx)
Deadlifts - 1x5 at 70kgs (154lbs approx)
Food went OK but need to get in some more carbs!
75.3g fat
207.1g protein
142.4g carbs
Total calories: 2162
Like I said, need to eat more. Fat is pretty much spot on, protein is a little high and carbs are way too low. I've now bought some cereal instead of having eggs in the morning so that should help out a bit. I haven't eaten PB today which is odd so might be able to make up the fat a bit with that in a snack!
Starting weight using Withings scales: 72.6kg (160lbs) at 13.7% BF (I think that is too low, I'd say I'm closer to 15% - 16% at least, new pic below)
Pics will probably come on a Monday of each week just to see if there is any difference. I'm not looking for drastic differences but it's good to keep track anyway.
Taken after workout and having post-workout shake, about 8:28pm 31/1/11:
Note: sorry about the ****ty iPhone pic, will have to get a proper camera next time.
http://img200.imageshack.us/img200/5328/img0195uj.jpg
Day two - 1/2/11
Did a lot better on hitting my macros and calorie goal. No lifting today as it's a rest day. Was considering going for a jog but spent most of the time after work in the kitchen making dinner and a few lunches for the rest of the week.
Food ended up as follows:
50.2g fat
199.4g protein
250.3g carbs
Total calories: 2361
A little bit high on the protein (about 20g over) and a little low in the fats today. Will keep looking at alternatives to get a bit closer but I don't see this being too much of an issue?
After low-carbing for a few weeks, my mood has gotten a lot better with the increase in carbs. I'm feeling a lot more energetic and focussed!
When I get a bit creative, might post some pics up of some snacks :)
Day three - 2/2/11
Ate a lot better today and almost hit my goals completely! Feeling a lot more energy then my previous diet, that's obviously because of the increase in food. Haven't finished eating the food for the day but have it planned and ready to eat so below is what I will have consumed prior to soccer training.
Food ended up like this:
67.3g fat
192.4g protein
250.2g carbs
Total calories: 2493 before exercise
Once again, protein is a tad high and fat isn't quite at 75g but getting there.
Lift day - Workout B from SS
Squats - 3x5 80kgs (176lbs)
Standing Military Press - 3x5 30kgs (66lbs)
BB Bent Over Row - 3x5 40kgs (88lbs)
Workout was good, haven't done the second two exercises before so I sussed out my starting weight with them. Energy levels were nice and high and had a good stretch afterwards.
Looking forward to Friday and then rest days for the weekend! More so looking forward to first weigh in on Monday to see what weight gain I've achieved, if any.
I have soccer training tonight so that will burn a bit of calories (around 300-400 cals for a 2 hour training session you think?) so will be having a snack before bed to make up the cals.
deshiroller507
02-02-2011, 09:44 AM
Hey man you have like the same goals as me..And your like the same weight/height/body fat as me..Ill be reading! good luck!
Hey man you have like the same goals as me..And your like the same weight/height/body fat as me..Ill be reading! good luck!
Thanks, always good to have some support!
Day four - 3/2/11
Rest day today. Training was alright considering I did my lifts prior to it. Had a lot of energy which was a good sign and none of my muscle groups gave me any issues.
Food ended up like this:
61.1g fat
175.9g protein
252.3g carbs
Total calories: 2335
Finally got my protein down and fat a little higher which is a good sign. Muscles are recovering nicely without any soreness or stiffness that hasn't gone in a few hours. Stretching well afterwards which I think is helping.
Tomorrow is the final day of my first week so will make it a good one! Looking forward to the weekend and my first weigh in on Monday!
Day five - 4/2/11
Final workout for the first week of SS. Next week I start to add weight to the bar which I'm looking forward to. My squats were a little harder than normal today... not sure what it was but I didn't have anything pre-workout so I'm thinking that was probably it. Last food before that was about an hour and a half beforehand but it was just a Yoplait Forme'.
Food ended up like this:
54g fat
207.7g protein
201.2g carbs
Fat is way too low and protein is a little bit high. Once again, carbs is still low. I'm going to start using the 'normal' fat cheese and have to get stuck into some PB more. Have been sparing it but obviously need to eat a bit more than 2 teaspoons.
Lifts were identical to Monday:
Squats - 3x5 at 80kgs (176lbs approx)
Incline DB Bench Press - 3x5 at 15kgs each DB (33lbs each approx)
Deadlifts - 1x5 at 70kgs (154lbs approx)
Going to be enjoying the time off over the weekend, nothing major planned except trying to hit my macros a bit more accurately.
Any advice for getting fat up a bit higher as well as carbs is appreciated!
Day six - 5/2/11
Rest day today, Saturday chillout. Ended up just hanging with some mates and watching a few movies.
Food ended up like this:
89.5g fat
116.2g protein
245.8g carbs
Total calories: 2258
Food was way off the mark with protein mainly because I wasn't at home/work and wasn't entirely in control of lunch. I should have gone and bought Subway at least but ended up just eating what was at my mates place.
Day seven - 6/2/11
Another rest day and same as previously, hung out at my mates place and watched some movies, had a BBQ and just relaxed in the summer sun!
Will edit this post tonight once I've finished my eating for the day.
EDIT:
Food was shocking, carbs were way too low and protein was a little high.
74.6g fat
215g protein
137.1g carbs
Going to have to rectify this weekend problem.
Day eight - 7/2/11
Weigh in day and start of the second week of SS. Session was really good today, squats felt nice and solid as did the bent over rows. I'm not entirely stable with the military press yet but am getting better. The last set I only got it up about 3/4 of the way and had to put it down. Will keep it at this weight until I can get a solid 3x5.
Lifts:
Squat 3x5 - 85kgs (187lbs)
Bent Over Row 3x5 - 45kgs (99lbs)
Military Press 2x5, 1x4 - 40kgs (88lbs)
Food:
83g fat
188.4g protein
246.4g carbs
Total calories: 2498
Now for the weigh in... I was shocked. I hadn't gained much. Weighed in at 72.9kgs (160lbs approx.) with body fat now reading at 14% exactly. Once again, I think this is a little low but anyway, it's a way to track it.
Progress pic (taken with a better camera this time):
http://img535.imageshack.us/img535/9929/dsc04048e.jpg
I don't see too much difference, the figures agree with me. Looks like I'll need to up the food if I'm to start gaining anything!
Day nine - 8/2/11
Rest day today. Work was pretty average, slow day. I work in an office so don't get a chance to move around a lot but went for a walk in the park at lunch time which was good. Got some fresh air and sun.
Food was quite good today. Spent a bit of time sussing out what I want to do and decided to keep at the current calories for another week and see if I get a similar or greater gain. Depending on the result, I will tweak my diet.
Food
72.8g fat
193.4g protein
250.9g carbs
Total calories: 2534
In general, I'm sleeping a lot better and have a lot more energy. I get the inclination to tense and am getting a more solid response and feel than I usually would. May sound odd but that's just me.
Day ten - 9/2/11
Workout and football training day - decided to try and eat a little bit more than usual to compensate.
Workout was great, am still increasing my lifts which is a good sign. Increased my deadlift by 10kgs this workout and kept my squats at 85kg to see if I can't get these round the right way.
Lifts
Squat 3x5 - 85kgs (187lbs)
Incline DB Bench Press - 20kgs each (44lbs each)
Deadlift 1x5 - 80kgs (176lbs)
Food
55.9g fat
193.1g protein
220.1g carbs
Total calories: 2521
I went to the pub for lunch for a work mates 21st birthday and had 2 pints of Pure Blonde, not because it's low carb but because it's just my beer of choice. That is why my calories are higher than my macros. Felt good to have a little bit of a relax.
Day eleven - 10/2/11
Rest day. Pretty average, not much to report. Muscles recovered well from training and lifting. Food was horrible, hit my calories but not my macros exactly due to alcohol consumption (3 beers). Overall, not a bad day.
Food
70.9g fat
181g protein
229.7g carbs
Total calories: 2629
Last day of week two tomorrow. Hopefully on Monday at weigh will see a gain again. Otherwise, will have to eat more!
dancer924
02-12-2011, 05:09 AM
Don't get frustrated... these thngs take time! I'd say you're doing an aweso,e job and I'm sure it will pay off before you knwo it! Hang in there :)
Well after a temporary hiatus due to family issues, I'm jumping back on the bulking wagon.
Starting a fresh with a new 8 weeks. A bit bummed out about having to start again but it has to be done.
I'll be taking new weight measurements tonight after the gym and will post up new current lifts.
Food will be the same with 180g protein, 75g fats and the rest carbs (approx. 250g). This puts my calories at 2395 approximately.
Question: What should I be aiming to hit with my lifts? I've read somewhere that a good goal is 1.5x BW for sqauts and bench and 2x BW for deadlifts.
If that is the case, I should be looking at 105kg (231lbs) bench and squats and 140kg (308lbs) deads at what I believe my current weight to be is 70kg (154lbs) (will check tonight).
Aiming to hit about 75-81kg (165-180lbs) then cutting back down afterwards.
Day one - 7/3/11
Starting again as per above post. Let's rock this!
Food
64.4g fat
176.3g protein
234.9g carbs
Total calories: 2288
Lifts
3x5 80kgs squats
2x5 1x4 40kg incline DB bench (20kgs each DB)
1x5 80kgs deadlifts
Weight
70.5kg
I was a bit shaky on the bench for the last set but I think that will pass. Need to start getting a bit heavier on them so might switch to a barbell. Just a pain in the ass switching the plates around each exercise :P
Feeling good, eating is a chore as usual. I was eating about 1700 calories for my break for 3 weeks so increasing that to 2400 right up is a bit of a shock to the system.
Day two - 8/3/11
Rest day today, legs are a bit sore from first day back at the gym but that's to be expected.
Food
79.5g fat
173.3g protein
234g carbs
Total calories: 2395
It's feeling good so far, just need to push through and keep at it.