45lb cut complete. Time for a clean bulk log.

[coctopus]

I started my journey to better health and fitness on August 25th, 2010. At the time, I weighed 210lbs, and had difficulty benching 100lbs. I'd always been overweight. I actually weigh less now than I did in 8th grade. I've cut my weight down to the 165 range eating 1500cals with 135g+ of protein daily. I still have a little lower abdomen fat, but really want to get stronger, put on a little size, then cut again. Performance is my main goal here. My lifts haven't progressed much, but I believe that's due to the very low calorie diet. I began by doing a typical bb split, but started doing Rippetoe's a couple of weeks ago, and am going to continue doing so throughout my bulk. I've started very low weight on the squats since I have some trouble with my left knee, but am hoping that this will improve with strengthening the muscles in my legs.

I'm beginning my bulk by eating 2500cals with 150g+ of protein daily. I understand that this may be low calories for a bulk, but it's 1000 more than I'm used to eating coming off my cut. I will weigh daily (since my weight can fluctuate a couple of pounds from one day to the next), with the goal being to gain 0.5-1lb per week. I will adjust my calories the following week if needed.


02/21/2011 (nutrition log will begin for 02/22/2011)
Weight: 166.9

Workout A:
Squats 85lbs- 5/5/5
Military press 70lbs- 5/5/5
Power cleans 100lbs- 5/5/5

[coctopus]

02/22/2011
Weight: 167.0

Rest day (no lifting)

6AM:
2 serv. Protein plus cereal w/ 2%milk- 365cal, 30p
Fat free creamer- 20cal, 0p

9AM:
Protein bar- 170cal, 10p

11:30AM:
12oz flank steak- 670cal, 86p
1/2 cup Carrots- 20cal, 0p
1/2 cup pineapple- 40cal, 0p

2:30PM:
Fat free creamer- 20cal, 0p
Turkey chili w/ beans- 420cal, 34p

5PM:
8.5oz Chicken breast- 300cal, 55p
3/4 cup corn- 90cal, 3p

6:30PM
1 Banana- 105cal, 0p
2Tbsp reduced fat peanut butter- 190cal, 8p

9PM
1 packet oatmeal- 120cal, 4p

TOTAL CALORIES: 2530
TOTAL PROTEIN: 230g

[wrestler111]

Good luck getting started on your bulk! Lookin forward to seeing how it's going for ya!!

[coctopus]

Good luck getting started on your bulk! Lookin forward to seeing how it's going for ya!!

Thanks!!!

[coctopus]

02/23/2011
Weight: 168.1



Workout B:
Squats 90lbs- 5/5/5
Bench press 115lbs- 5/5/5
Deadlift 155lbs- 1x5



6AM:
2 1/2 servings protein plus cereal w/ skim milk- 390cal, 38p
2 serv fat free creamer- 20cal, 0p

9:30AM:
Protein bar- 170cal, 10p

11AM:
Banana- 105cal, 0p
2 Tbsp reduced fat peanut butter- 190cal, 8p

1PM:
Firehouse small meatball sub- 740cal, 29p

6:30PM:
2 serv. cheeseburger pie- 615cal, 35p

8:30PM:
1 can of chicken- 270cal, 54p

9:30PM
Banana- 105cal, 0p

TOTAL CALORIES: 2605
TOTAL PROTEIN: 175g

[coctopus]

02/24/2011
Weight: 166.4


No lifting (rest day)


6AM:
2 serv protein plus cereal w/ skim milk: 315cal, 30p
1/2 cup strawberries: 25cal, 0p

9:45AM:
2 packets oatmeal: 240cal, 8p

11:30AM:
8.5oz Chicken breast- 300cal, 55p
1/2 cup corn- 60cal, 2p
Banana- 105cal, 0p
2 tbsp reduced fat peanut butter: 190cal, 8p

1:15PM:
1 tbsp reduced fat peanut butter: 95cal, 4p

3:00PM:
Turkey chili (no beans): 380cal, 46p
1/2 bag corn chips: 150cal, 2p

8:30PM:
2 serv. cheeseburger pie- 615cal, 35p


TOTAL CALORIES: 2475
TOTAL PROTEIN: 190g

[Merial20]

hey man at your height and weight, are you sure 24-2600 cals is a clean bulk for you?
remember calorie surplus=muscle growth!

[ian0789]

You ever think about doing something like an Upper / Lower Split? Hit that 4days a week and $$$$ Does a really great job for people looking to keep it simple and pack on some mass. Also 2x on the Calories, its really going to be hard to add on some muscle if you are not giving your self some good old calories to keep the body growing.

[coctopus]

02/25/2011-
Weight: 169.1


Workout A:
Squats 95lbs- 5/5/5
Military Press 75lbs- 5/5/5
Power cleans 105lbs- 5/5/5

Accessory work:
Standing rotational twists 25lbs: 10/10/10
Wrist roller forward: 2 x 22.5lbs
Wrist roller reverse: 2 x 22.5lbs




6AM
2 1/2 serv protein plus cereal with skim milk: 390cal, 38p
1/4 cup strawberries: 10cal, 0p

8:30AM
2 Ham and egg biscuits:730cal, 17p
16 oz. sweetened tea: 195cal, 0p

12PM
1 serv. cheeseburger pie: 310 cal, 19p

2:30PM
3 tbsp reduced fat peanut butter: 285 cal, 12p
2 slices bread: 70cal, 3p
banana: 105cal, 0p

6:45PM:
2 serv protein plus cereal with skim milk: 315cal, 30p

8PM:
1 can of chicken: 270cal, 55p

9:30 PM:
2 packets blueberry oatmeal: 260cal, 6p
1/2 cup skim milk: 45cal, 4p

TOTAL CALORIES: 2985 (went over the calories a bit today)
TOTAL PROTEIN: 184g

[coctopus]

hey man at your height and weight, are you sure 24-2600 cals is a clean bulk for you?
remember calorie surplus=muscle growth!
No, not really sure. I'm monitoring my weight and will make adjustments as needed. It's kinda hard to tell if I'm gaining or not since my weight fluctuates so much from one day to the next. I weigh first thing every morning, but my weight can swing as much as 3 lbs. I may need to increase the calories a bit. I just want to keep the fat gains low so I can bulk as long as possible.


You ever think about doing something like an Upper / Lower Split? Hit that 4days a week and $$$$ Does a really great job for people looking to keep it simple and pack on some mass. Also 2x on the Calories, its really going to be hard to add on some muscle if you are not giving your self some good old calories to keep the body growing.
Do you think an upper/lower split would be more beneficial than rippetoes? I'll look into it. Even if I stick with the rippetoes for now, I'll be looking to change it up in a couple of months.

[coctopus]

Ate pretty crummy over the weekend. Can't tell what my weight is doing.

02/26/2011
Weight: 167.9

8AM:
2 serv protein plus cereal with skim milk- 315cal, 30p
banana- 105cal, 0p

10:30PM:
Protein bar- 170cal, 10p

4PM:
1 serv protein plus cereal with skim milk- 160cal, 15p
3tbsp reduced fat peanut butter- 285cal, 12p
2 slices bread- 70cal, 3p
banana- 105cal, 0p

9PM
7 buffalo wings- 575cal, 42p
4 slices of med. pepperoni pizza- 850cal, 40p

TOTAL CALORIES: 2635
TOTAL PROTEIN: 152g




02/27/2011
Weight: 167.0

9AM:
2 serv protein plus cereal w/ skim milk: 315cal, 30p
1/2 cup strawberries: 25cal, 0p


12PM:
3tbsp reduced fat peanut butter- 285cal, 12p
2 slices bread- 70cal, 3p
banana- 105cal, 0p

2PM:
Protein bar- 170cal, 10p

4PM:
Peanut butter crackers- 220cal, 6p

7:30PM:
3 Taco Bell grande soft tacos- 1350cal, 57p

TOTAL CALORIES: 2540
TOTAL PROTEIN: 118g (didn't reach protein goal; ate too much junk!)

[ian0789]

Its LBM for 1g of protein. Dont stress to much as I am sure you hit it if you count in your bone and fat weight =P

[coctopus]

02/28/2011
Weight: 171.1


Workout B:
Squats 105lbs- 5/5/5
Bench press 120lbs- 5/5/4
Deadlift 170lbs- 5

Standing rotational twists 25lbs: 10/10/10
Wrist roller forward: 2 x 25lbs
Wrist roller reverse: 2 x 25lbs



6AM
2 serv. protein plus cereal with skim milk: 315cal, 30p

9AM
2 packets oatmeal: 240cal, 8p

11:30AM
1/4lb cheeseburger: 350cal, 23p
Baked potato w/ butter (no skin): 245cal, 5p

1PM
Banana: 105cal, 0p
4 tbsp peanut butter: 380cal, 16p

3PM
Beef chili (no beans): 440cal, 32p
1/2 bag corn chips: 150cal, 2p

4:30PM
1 serv protein plus cereal w/ skim milk: 160cal, 15p

9:30PM
1 can of chicken: 270cal, 55p

TOTAL CALORIES: 2655
TOTAL PROTEIN: 186g

[bejetah]

no offense , but if you look like you do on your display pic i'd recommend you to first do a proper cut. Else you're gonna get fat. Seriously. When you reach your "bulk target" you'll find yourself having too much fat and you'll lose some if not most of your gains when trying to cut that off. IMO much better to cut to low BF first and then focus on slow lean bulk . Who cares if you look skinny for a few months.

[coctopus]

no offense , but if you look like you do on your display pic i'd recommend you to first do a proper cut. Else you're gonna get fat. Seriously. When you reach your "bulk target" you'll find yourself having too much fat and you'll lose some if not most of your gains when trying to cut that off. IMO much better to cut to low BF first and then focus on slow lean bulk . Who cares if you look skinny for a few months.

No offense taken. I do need to cut some more, but I'm very weak, and getting stronger is my main goal currently. You may be right, but I hate changing my mind about something after I've committed to it. I'm only planning on bulking to 180-185, and trying to minimize fat gains by only eating a little over maintenance. I won't be nearly as fat as I was before I started cutting originally (when I weighed 210).

03/01/2011
Weight: 170.5

6AM:
2 serv protein plus cereal w/ skim milk: 315cal, 30p
2 serv fat free creamer: 20cal, 0p

9:30AM:
1 gravy biscuit: 530cal, 10p

12PM:
1 can of chicken: 270cal, 55p
2 packets oatmeal: 240cal, 8p

3PM:
2 serv fat free creamer: 20cal, 0p


7:00PM:
2 grande soft tacos: 900cal, 38p
1/2 serving of cheesy nachos: 140cal, 1p

10PM:
1 serv protein plus cereal w/ skim milk: 160cal, 15p

TOTAL CALORIES: 2595
TOTAL PROTEIN: 157g

[coctopus]

03/02/2011
Weight: 170.1


Workout A:
No squats (left knee very sore today)
Military press 80lbs: 5/5/5
Power cleans 115lbs: 5/5/5
Pendlay rows 75lbs: 5/5/5

Weighted crunches 25lb plate: 3 sets
Forward wrist roller 25lbs: 2 sets
Reverse wrist roller 25lbs: 2 sets


6AM
2 serv. protein plus cereal with skim milk: 315cal, 30p

11:30AM
2 slices pepperoni pizza: 425cal, 20p

3:30PM:
Malt peanut butter crackers: 190cal, 4p

7:30PM:
6" meatball pepperoni sub: 700cal, 29p
1 1/2 white chip macadamia nut cookies: 330cal, 3p

9:30PM:
1 can of chicken: 1 can of chicken: 270cal, 55p

TOTAL CALORIES: 2230
TOTAL PROTEIN: 141g

[Grymsoul]

I'm curious. How long do you actually work out each day? I'm asking because I'm usually killing myself trying to hit the hour mark with the intense workout I do but when I look at your workout plans, they look like stuff I do within the first few minutes. Are you doing more than what you posted?


Edit- By the way, I admire you sharing your journey with us. I'm sure it will motivate a lot of people once you've reached your goal.