Time to Bulk - Diet + Lifting = Hopeful win

[sicktght311]

So i had a log over in the losing fat section, but now that i'm going to be doing a 6 week bulk, its time to move over to here! haha

Quick background - started back in January around 185 with not much mass, but a lot more extra fat poundage. Went on a cut to get down to closer to 10% (started around 21/22%). Final weigh in on that quest was 173. I'm hovering around 173.5/174 right now, and while i could still go and cut until i'm down to 10% or lower and maybe see some abs, it just started to occur to me that since i got rid of the bulk of the fat i was carrying, it might serve me better to go on a 6 week lean bulk to put on more mass, and be careful not to add too much if any fat. This should make cutting down even easier when it comes time for summer, with an ultimate goal of noticeable abs and definition. 4 pack is fine. I'm going to start this first week just eating as i normally do (breakfast, lunch, dinner all at normal times) and possibly give IF a try next week since my goal is minimal fat gain. Although since its only a 6 week bulk, IF might not be the ticket for me.

So my diet + workout will be pretty simple, shooting for 2900avg cals per day, with macros around 40/40/20

Diet will go something like this

Breakfast - 2 eggs + 1/2cup egg whites + wheat bagel + slice of Amer Chz + cup of coffee with some whole milk/splenda

Lunch - Whatever i want so long as it fits within my macros

Dinner - some kind of protein (chicken, fish, steak) + Veggies such as broc or caul, or similar + brown rice

Also on top of that, i'll be adding a MRP bar (usually something like a Supreme Protein bar), Some PB for a snack when i need it, and my post workout shake is 2 scoops of Mass XXX (half serving) plus 1 scoop of nitrotech hardcore whey mixed with nonfat milk (so its not as thick as whole milk).

You may ask why am i using an MRP and massXX + whey? Well i know the general consensus around here is "cook your meals and package them for the week" however i'm in sales, which means that in a given week, i'm in my car more than i am in the office. So i have zero access to a microwave a lot of the time, so its easier for me to throw down a MRP than it is to figure out how i'm gonna heat something up. And to be honest, the whole IIFYM approach is really more what i follow anyway since it worked for me on my cut. I have mass XXX pretty much free leftover from a friend's failed bulk, so i'm incorporating it into my post workout shake since its a readily available form of protein, and carbs. When using 2 scoops, plus a scoop of my usual whey with skim milk, it gives me 650 cals, with 50g protein, and around 70g of fast digesting carbs. Everything a growing boy needs post workout.

Lifting will be 5 days a week, focusing on each body group one day a week
Monday - Chest + Abs
Tuesday - Tris
Wednesday - Bicep + Abs
Thursday - Back + Shoulders
Friday - Legs + Abs

I'll be lifting heavy, with some exercises (such as bench, legs, etc) in the 3-5 rep range. Others will be typical 8-10 rep. And i'll be incorporating drop sets in some workouts as well.

For reference. Heres after pic from the Cut. Obviously this is what i'm starting from with the bulk. I'm somewhere around 13-14% bf i'd estimate. Agree?

http://i125.photobucket.com/albums/p63/Last2ndChances/4-6-11.jpg

EDIT - also forgot to add. For Supps, i'm taking 5g of Creatine mono in the morning. NOXplode pre workout, and the post workout mixture has some creatine, and BCAAs

[sicktght311]

Good start to the plan yesterday. With all the carbs, the weight fluctuates all over the place (unlike cutting). Just making sure to keep the water intake super high to compensate.

Food
3042 cals - 225g pro - 97g fat - 276g carbs

Workout
Chest / Abs day

Dumbell Bench Press (per arm)
65x9
65x8
70x6
70x5

Cable Crossover (per arm)
40x6
35x10
35x10
35x10

Incline Dumbell (per arm)
45x11
50x9
55x6
55x5

Dips
3xMax

Captains Chair leg raises
15reps
13reps
13reps

Weighted Crunch Machine
30lbs x 20 reps 3x

Kneeling Cable Crunch
80x20
80x20
120x15
150x12

Lifts will be going up 5lbs every week (more if able to handle). Some of the exercises here were tests, so starting super low and moving up was to assess my max weights. Overall felt good after the workout. Nice sore chest today.

[sicktght311]

Another day on point. Man bulking is so much easier than cutting haha

Nutrition
2627 cals
211g pro
217g carb
94g fat

Workout - Triceps
One Hand Tricep Cable Extension

60x12
60x12
70x8
80x5

Close Grip Bench Press (smith machine)
80x12
80x12
80x12
80x12

DB Kickback
25x10
25x10
30x10

DB Overhead Rope extension
70x25 then 50x20 burnout
90x10


Feeling good. Chest is mega sore from monday's workout. Triceps were on fire by the end of this, but feeling ok today. On to bicep + Abs today.

[BellaValerina]

Followed you over to the nutrition log! Good luck and get HUGE ;) Rage in the gym. BE ANABOLIC AT ALL TIMES.

[sicktght311]

Followed you over to the nutrition log! Good luck and get HUGE ;) Rage in the gym. BE ANABOLIC AT ALL TIMES.

You got it! ;)

Yesterday - 4/20
Nutrition
3115 cals
245g pro
335g carb
62g fat

Workout - Bicep/Abs
Barbell Curl
70x8
80x5
80x5
80x5

One Handed Cable Curl
30x6
30x5
30x5

Cable Wood Chop
30x15
30x12
25x15

Concentration DB Curl
40x5
40x4
40x4
35x6

Plank
3x 1 minute

DB Hammer Curl Burnout
30lbs x20reps, then 25lbs x 15reps, then 20lbs x 10reps

Overall another solid day. Carbs were much higher, and cals reflect that. Today i'll probably cycle a little lower closer to 2700. Weight is holding steady, but its a pound or 2 higher than what i was last week, so its most likely still some water weight holding on with all these carbs.

[sicktght311]

Amazing how quickly those calories add up when you're not really paying attention to them during the day. Side note, my tendonitis is starting to flare up again. Not a fun time :( I took a couple of months off focusing more on lifting Low weight high rep during my cut in an attempt to let the forearms heal up, but the minute i started lifting heavy again this week, its back :( I've been focusing hard on form and making sure i dont curl my wrists, etc, but to no avail. Its a big problem primarily during barbell curls, so i'm probably going to switch to a cable+bar for my curls instead of a free barbell. Isolation exercises dont usually hurt (concentration curl, hammer, etc).

4/21
Nutrition
3029 cals
255g pro
251g carb
86g fat

Workout - Shoulders/Back
Bent Over Tbar Row
90x8
135x3
115x5
90x8

Standing Overhead DB Press (per arm)
30x12
35x10
40x8

Seated Cable Rows
100x15
130x12
150x8

Front DB Raises (per arm)
25x10
30x8
35x6
30x8

Lat Pulldown
110x12
130x8
130x8

Lateral DB Raises
25 to failure

[BellaValerina]

How do you get so much protein in your diet???

[BellaValerina]

You don't update enough!!!

[sicktght311]

Psh, you should know by now that weekends i fall off the face of the earth!!

Progress is going good. Chest has puffed up a little bit and its noticeable. Stomach seems a little tighter, perhaps the growing ab muscles? :) Only 1 week out of 6, so lets keep it going!

Ok so since weekends are mostly my off days from diet, and its just a day to eat whatever is around, i tend to average around 2400 calories (maintenance), so i'm not really gonna post my weekends. But heres what has been missed so far :)

Friday - 4/22

Nutrition
2604 cals (but i'd probably add another 300 or so in there plus some extra carbs since i had 2 capn n cokes fri night)
74g fat
283g carbs
190g pro

Leg + Abs Day
Hack Squat
90x10
180x5
180x5
180x5

Captains Chair Leg Raises
3 sets to failure

Seated Calf Raises
120x15
120x12

Leg Extensions
110x10
110x10
110x10

Lying Leg Curl
90x10
110x8
110x8

Bench Crunches
3 sets to failure

Standing Calf Raises
130x12
130x12
130x12

Some of my exercises dont seem like a lot of weight to some of you, BUT i do everything very slow, controlled, and make sure every muscle is squeezing. No doubt by the end of my workout, my legs are shaking, and the next 2 days are killer. Thats usually a pretty good sign of a good workout haha

Monday - 4/25

Nutrition
2850 cals
96g fat
251g carbs
200g pro

Chest + Abs

Dumbell Bench Press (per arm)
70x6
70x5
75x4
75x4

Cable Crossover (per arm)
40x10
50x6
50x6
40x10

Incline Dumbell (per arm)
55x8
55x5
55x4
60x3

Dips
3xMax

Weighted Crunch Machine
40x20
40x18
40x15

Kneeling Cable Crunch
150x10
150x10
150x10

[sicktght311]

Another Tricep day in the bag. I dunno what it is about tricep day, but they're on fire by the end of the workout more than any other muscle group/workout on any other day. Its not like i'm not pushing hard on the others, because i feel the same soreness a day or two after as i do for tricep. Its just by the end of the tricep workout, i'm DONE! Feels good haha

Tuesday - 4-26

Nutrition
This day was a little lax, since i decided to splurge with some greasy carby chinese food last night. First time in months. I'm bulking so its not a huge deal, but damn i havent eaten like that in a while haha. Bloated as F*CK this morning haha.

Cals were easily over 3000, with the ratios tipping in the carb direction. Protein somewhere between 1-1.5g per lbs of bodyweight. Fat is up there i'm sure

Tricep

Close Grip Bench press (smith machine)
90x10 (one 45lb plate on each side)
90x10
90x8
90x8

One Handed Tricep Pushdown Extension
70x8
70x8
80x3

DB Kickback
30x10
30x10
30x10

Overhead extension (burnout)
90x15
70x15
50x15

[sicktght311]

4-27 Nutrition
2700 cals
77g fat
243g carbs
214g pro

4-27 Workout - Biceps/Abs

Cable Bar Curl
80x15
90x12
100x10
100x8

Cable Woodchop
30x15
30x12
30x12

Concentration Curl
40x5
40x5
40x4
45x3 (last one assisted)

Plank
3 sets of 1 minute each

Hammer Curl Burnout
25x15 then 20x12 (really slow reps)
30x10 then 25x8 (really slow reps)

[sicktght311]

Had a bit of a carb heavy day. I havent slept well the last 2 days, so its tough to get through the day without them haha. definitely showed in the workout too. I was exhausted by the end :(

4-28-11 Nutrition
2892 cals
71g fat
307g carbs
200g pro

Workout - Back and Shoulder

Bent over T bar row
115x5
115x5
115x5
115x5 followed by 90x5, then 45x5 burnout

Shoulder Press Machine
90x12
110x8
110x8

Stiff Legged Deadlift
130x8
130x8
130x8

Front Raises
30x8
35x7
35x6

Dumbell Shrugs
80x8
80x8
80x8 *pause for 10 seconds at the top of the last rep in each set*

Straight Arm Pulldowns
60x12
80x5
70x8

[BellaValerina]

Another Tricep day in the bag. I dunno what it is about tricep day, but they're on fire by the end of the workout more than any other muscle group/workout on any other day. Its not like i'm not pushing hard on the others, because i feel the same soreness a day or two after as i do for tricep. Its just by the end of the tricep workout, i'm DONE! Feels good haha

Tuesday - 4-26

Nutrition
This day was a little lax, since i decided to splurge with some greasy carby chinese food last night. First time in months. I'm bulking so its not a huge deal, but damn i havent eaten like that in a while haha. Bloated as F*CK this morning haha.

Cals were easily over 3000, with the ratios tipping in the carb direction. Protein somewhere between 1-1.5g per lbs of bodyweight. Fat is up there i'm sure

Tricep

Close Grip Bench press (smith machine)
90x10 (one 45lb plate on each side)
90x10
90x8
90x8

One Handed Tricep Pushdown Extension
70x8
70x8
80x3

DB Kickback
30x10
30x10
30x10

Overhead extension (burnout)
90x15
70x15
50x15

Nice to see you not freak out about your chinese splurge. It's good for the soul :) When I'm at maintenance I will be eating like that once a week!

[sicktght311]

Nice to see you not freak out about your chinese splurge. It's good for the soul :) When I'm at maintenance I will be eating like that once a week!

I'm bulking, no need to worry :) Especially considering how much i drank saturday. Went to TAPfest in upstate new york. Basically a whole day of sampling beers from 40 different breweries. Was a bit of a crazy day

Oh well, here at least is friday, since i dont log my weekends haha

Friday - 4-29-11 - Nutrition
Cals somewhere aroudn 3200-3300
Dinner was really untrackable
fat just above 100g
Carbs over 350g
protein just over 200g

Workout - Legs and Abs
Power Squat Machine
180x8
230x5
230x5
230x5

Captains Chair Leg raises
15 reps
12 reps
10 reps

Seated Calf Raises
135x10
135x10
135x10

Standing Calf Raises
120x15
120x12
120x10

Leg Curls
110x10
110x8
130x5

Leg Extensions
120x10
130x10
140x8

Bench Crunches
3xmax reps

[sicktght311]

Another good chest/ab day done. I've been bumping up the weight by 5lbs on average per week to keep pushing hard. Definitely seeing little improvements. What i usually try to do is start with my highest weight from last week for my first reps, and improve on that for the last few reps. Working so far!

Monday - 5-02-11 - Nutrition
Cals - 3130
Fat - 111g
Carbs - 321g
Pro - 210g

Workout - Chest/Abs
Flat DB Bench Press
75x6
80x3
80x4
75x4

Cable Crossovers
50x10
50x8
40x10

Cable Crunches
150x15
150x12
150x10

Incline Dumbell Bench
60x4
55x5
55x5

Weighted Ab Crunch Machine
40x20
40x20
40x18

Dips
3x Max Reps

Also trying to figure out how to squeeze my week into M-W since i probably wont get to work out thursday and friday since i'm going to florida for the weekend. We'll see how it goes haha

[sicktght311]

Instead of doing my usual JUST tricep day, i put bicep and tricep together since i'm off to florida tomorrow and wont be able to get in my friday workout. So now i did chest monday, bi/tri tues, will do back/shoulder today, and tomorrow gonna squeeze in legs before i head to the airport (gotta love a job that allows me to come and go as i please).

Tuesday - 5-03-11 - Nutrition
Cals - 3100 cals (est since i had a handful of sweets, and 1 small cookie)
Fat - 107g
Carbs - 280gg
Pro - 210gg

Workout - Tris/Bis
Bar Cable Curl
120x8
120x7
110x8

Concentration Curl
45x6
45x5
50x3

Hammer DB Curl Burnout
30x10, 25x10, 20x8
30x8, 25x6

One Hand Tricep Cable Extension
80x8
90x4
80x6

Close Grip Bench (fixed my form this week)
90x10
90x8
110x3

Overall definitely upp'ed my lifts on arms this week. Felt good, and definitely feeling the progression!

I feel like i might be gaining a little bit of fat too, but its not super noticeable yet. This is my 3rd week of 6, so once i'm done with the 6, i'll be back to cutting, hopefully this time with a much more noticeable cut since i'll have a bit more mass on me.

[BellaValerina]

Instead of doing my usual JUST tricep day, i put bicep and tricep together since i'm off to florida tomorrow and wont be able to get in my friday workout. So now i did chest monday, bi/tri tues, will do back/shoulder today, and tomorrow gonna squeeze in legs before i head to the airport (gotta love a job that allows me to come and go as i please).

Tuesday - 5-03-11 - Nutrition
Cals - 3100 cals (est since i had a handful of sweets, and 1 small cookie)
Fat - 107g
Carbs - 280gg
Pro - 210gg

Workout - Tris/Bis
Bar Cable Curl
120x8
120x7
110x8

Concentration Curl
45x6
45x5
50x3

Hammer DB Curl Burnout
30x10, 25x10, 20x8
30x8, 25x6

One Hand Tricep Cable Extension
80x8
90x4
80x6

Close Grip Bench (fixed my form this week)
90x10
90x8
110x3

Overall definitely upp'ed my lifts on arms this week. Felt good, and definitely feeling the progression!

I feel like i might be gaining a little bit of fat too, but its not super noticeable yet. This is my 3rd week of 6, so once i'm done with the 6, i'll be back to cutting, hopefully this time with a much more noticeable cut since i'll have a bit more mass on me.

Just an FYI, physiologically speaking you won't make new muscles cells for 6 months. Although you are providing the building blocks for them now. So expected to see the results from this bulk realistically in 6 months :)