NaLLa8705's NFSC Log

[NaLLa8705]

http://img.photobucket.com/albums/v634/NaLLa8705/2011-04-1010933.jpg
http://img.photobucket.com/albums/v634/NaLLa8705/2011-04-1010800.jpg

Been cutting since January with good results. I am currently 150 and gonna continue to cut until breast fat is gone, then embark on a slow bulk. That bulk could start during this contest... oh well. IN for the motivation of competition... going for overall transformation here. I eat what I want. Ice cream almost every day, full fat cheese and lots of lean meat.

Had some trouble getting back into the gym since coming back from my birthday weekend at the beach. Have hit my cutting calories and macros everyday since then (~3 weeks). Hopefully this will help me get some motivation and get back to the gym.

[mannydawg]

1st, Good luck bro

[NaLLa8705]

Thanks man!

Daily Totals
1797 calories
59g fat
147g carb
168g protein

Gym in the AM

[juliacheh]

IMO, you would benefit a lot from a clean bulk.

[NaLLa8705]

IMO, you would benefit a lot from a clean bulk.

I totally agree... and if it were winter, I would SO be there. But with summer coming up I still want to cut a little bit more before I start to bulk. Still have a good bit of fat on my chest... which I REALLY don't like.

[braggable]

Good luck bruddah! I'm in on this.

[Flyin Ryan]

In.

Although, I do agree with Julia.
I think you'd be much happier with the results of a bulk.
And yes, this is coming from personal experience.

[NaLLa8705]

hmmmm....

Two interweb peoples who I interweb respect have told me what I secretly tell myself and would tell someone else if I saw pictures of them... bulk. The concept seems so far away considering I have been overweight my whole life. This is literally the smallest I have ever been. I know I need the muscle base and sorta worried about being "skinny fat"... GRRR

yalgonnamakemebulkarntyal....

[NaLLa8705]

Hit the gym today... chest and tri's...

1795 calories
75g fat
121g carb
178g protein

A little high for my liking on protein but oh well...

[SideSteal]

Good luck yo!


































(bulk)

[zstanton]

so wanna watch this happen, in, and good luck

[NaLLa8705]

Consulted with the internet... they agree... bulk it is.

Kinda scared... (yes srs) But gonna go for it.

Any advice how much and how fast to bump up calories?

[SideSteal]

Consulted with the internet... they agree... bulk it is.

Kinda scared... (yes srs) But gonna go for it.

Any advice how much and how fast to bump up calories?

If it were me I'd start low, 10% above maintenance to begin with and increase from there. I'm in a similar spot as you, cutting down and startin to bulk now but I'm erring on the side of "not getting fat again".

Will take a look at your macros and repost in a minute.

EDIT: Is your maintenance around 2300?

[NaLLa8705]

If it were me I'd start low, 10% above maintenance to begin with and increase from there. I'm in a similar spot as you, cutting down and startin to bulk now but I'm erring on the side of "not getting fat again".

Will take a look at your macros and repost in a minute.

EDIT: Is your maintenance around 2300?

Never ate at maintenance long enough to KNOW... but 2300 is close considering the different calculators I have used...


Edit:
BMR = [9.99 x 67.585] + [6.25 x 172] - [4.92 x 24] + 5 = 1 656.77

x1.3 = 2153.8
x1.4 = 2319.5

[Flyin Ryan]

If you believe your maintenance is 2300 cals... then start with eating 2500-2600 per day.
More likely than not, you'll have to increase further, but that would be a good starting point.

[SideSteal]

If you believe your maintenance is 2300 cals... then start with eating 2500-2600 per day.
More likely than not, you'll have to increase further, but that would be a good starting point.


^ Agree with this, was exactly what I would suggest.

Looks like your cut macros were good, you'll have no issues filling out macros for 2300. Could feasibly add to whatever since you already understand your mins for fat/prot.

[NaLLa8705]

No need to buffer before a 700 calorie jump per day? Did some searching but it seems that that a lot of people like to do a 100-200 calorie increase per week when switching from cut->bulk.

Logically I have to beleive it doesn't really matter other than maybe an initial water weight jump.

[SideSteal]

No need to buffer before a 700 calorie jump per day? Did some searching but it seems that that a lot of people like to do a 100-200 calorie increase per week when switching from cut->bulk.

Logically I have to beleive it doesn't really matter other than maybe an initial water weight jump.

I gave myself about 4-5 days at maintenance. I have no scientific reasoning/motivation for this, so to that extent I suppose my post is useless. =) Curious what others say though.

[Flyin Ryan]

No need to buffer before a 700 calorie jump per day? Did some searching but it seems that that a lot of people like to do a 100-200 calorie increase per week when switching from cut->bulk.

Logically I have to beleive it doesn't really matter other than maybe an initial water weight jump.

I know some people do suggest taking a week or so and eating at maintenance in between bulking and cutting. However, a while back I read a post by Layne Norton saying he believes in going from one extreme to the next, and I said "why not" and followed suit. I saw no ill-effects from doing so, either.

[NaLLa8705]

I appriciate all the quick respectful responses people... reps to everyone (I could) who has helped me so far in this thread!

I'm not even gonna know what to do with myself tomorrow with that much to eat... this is gonna be epic... makes me want to go back downstairs and finish off my Reese's ice cream... lol

[NaLLa8705]

Decided to start the bulk yesterday... :P

Disregaurd previous yesterdays macros... they were actually
2425 cal
105 fat
197 carb
193 pro

Today was a long day at school, no gym on Tuesday/Thursday. Back at it tomorrow with back/bi's

Todays Macros
2485 cal
93 fat
260 carb
162 pro

[oats_addict]

You and me are pretty similar. Apprehensive of starting first ever bulk/feeling whether the time is right. We both seem to have the same maintenance too, will be watching this for sure.

Good luck bro and well done on the cutting progress to date.

[NaLLa8705]

You and me are pretty similar. Apprehensive of starting first ever bulk/feeling whether the time is right. We both seem to have the same maintenance too, will be watching this for sure.

Good luck bro and well done on the cutting progress to date.

Thanks man, gonna use my apprehensive-ness for motivation in the gym... something I have lacked recently.

[oats_addict]

Thanks man, gonna use my apprehensive-ness for motivation in the gym... something I have lacked recently.

Yeah go for it.

I have already noticed an increase in energy from upping cals. Can only be a good thing!

[NaLLa8705]

Back day in the gym today... love it. I have definitely shifted from enjoying "pressing" day to now enjoying "pulling" days. Doing a 3 day split this week to get back in the habit/body back used to the gym. Did chest/tris monday, back/bi's today, and legs/shoulders friday.

Gonna go to a 4 day split starting next week. Probably an upper/lower to hit everything twice a week... Any suggestions?! (BTW... my gym sucks. Aren't allowed to deadlift, only smith machine squats so I keep to leg presses)

Todays Macros
2,515 calories
296 carbs
81 fat
165 protein


This is my third day of my bulk, switched from 1800 to 2500 overnight... surprisingly haven't blown up yet. Was solid at 150/149 for a few days before this bulk started. 147 the day after the first 2500, and 149 this morning. I realize it is WAY to early to judge but interesting to me none the less. I figured I would be at 165 already with these extra carbs.... we will see with time I guess.


Had food lion brand chocolate moose tracks today...
http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0069-1.jpg
http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0070-1.jpg
Epic ice cream is epic....

Has these fudge swirls... rich... amazing... rich.. fudge...

[NaLLa8705]

150.5 this morning


At school all day today so this is my modified "IF" day. Big eats tonight!

[NaLLa8705]

Had a lot to do after class today so nothing super interesting... Just some basic stuff I had laying around.

Egg White Omelet w/ Bacon/cheese/chicken
http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0072-1.jpg
http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0074-1.jpg

Berrie cheesecake gy mixture
http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0078-1.jpg



Really enjoying these extra calories... and almost more than anything I am enjoying the new motivation to turn them into MUSCLE. Legs and shoulders tomorrow! Then getting the race car ready and open practice tomorrow night. Gonna be a LONG, GOOD day tomorrow!

[NaLLa8705]

Oh, macros for the day...

2503 cals
91g fat
285g carb
148g protein

[NaLLa8705]

LOVING all this extra energy from excess calories... still haven't blown up.. weighed in at 149 this morning. Gonna give this calorie amount two weeks and if I haven't gained gonna up my calories even more....

Just hit the gym, legs and shoulders.. twas awesome.

Oh and decided to head by the super target on the way home, got front row parking, and came across this gem...
http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0001.jpg

[NaLLa8705]

Friday.. had some beers and binged... 5k + calories
Satuday.. weighed in at 150.5 after eating tons of ice cream/peanut butter from the night before...very surprised. Did not count calories but pretty sure I hit protein/fat requirements and probably around 3k calories
Sunday - Weighed in at 154.5... back on the grind and counting. 2.5k
Monday - Weighed in at 152, 2.5k and gym.

Today - Weighed in at 151... Gonna stay at 2500 for one more week and see what my weight does.

[NaLLa8705]

Wednesday - 152
Lower split today in the gym. Gym was PACKED.. had to substitute a lot of my normal exercises. I really do HATE planet fitness...
2,447 - cals
209 - carbs
100 - fat
153 - protein

Thursday - 151.5
IF'd today unexpectedly.. somehow ended up at the Cheesecake Factory
2,132 - Calories
195 - Carb
102 - Fat
22 - Protein

These were my macros not including the food I ate off my girls plate... nor does it include any of this..
http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0017-2.jpg
http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0018.jpg

This had to be at least an 8oz piece of tuna, if not bigger. So 50+ g protein. Only macros I could find online were for the whole dish ~1800 calories. I did not eat a majority of the rice so I am sure I saved there. Total cals for the day were probably 3k - 3.5k

Today - 151
Upper Split this morning in the gym.



Depending on what I see through the weekend I am pretty sure I am gonna up the calories to at least 2600...

[NaLLa8705]

2,522 Calories
282 carbs
99 fat
133 protein

Very dull boring day today... Lower split tomorrow!