Zhall616's Perpetual Bulking Log

[zhall616]

So I have officially decided to start a bulk! I am finally over the mentality that carbs are bad, need shake immediately PWO, broscience, etc. IIFYM changed my life! I am a former fattie and used to weigh 174 with no lbm. Now i weigh 136 with very little muscle. I have feared carbs and eating "dirty" foods for about 3 months until finding the IIFYM crew and Alan Aragon here on the site. Some other stats for me are 5'10" and I am 17 years old. Not entirely sure what my bodyfat % is. I will be posting pics soon but as of now, you will have to look at my profile. If someone wants to estimate my bodyfat, that would be great. I have been toying with bulking for about 2 weeks now and am currently eating ~2300 calories. I have actually been gaining on that so I will continue for another week then reevaluate if needed. Macros are ~250/60/175 c/f/p. I will also be starting an IF protocol and my feeding window will be from 2-10. I will be posting pics of the eats when I have time. My training split is an upper/lower with main focus on heavy compounds. So on an upper day, I focus on BB Bench, Overhead Press, and Rows with a couple accessory movements. On a lower, I focus on squats and dead lifts and do a couple accessory movements. I am super weak, so right now it is like this:
Squats- 3x5 155 lbs.
Deads- 1x5 175 lbs.
Bench- 3x5 115 lbs.
Overhead Press- 3x5 85 lbs.

If anyone has suggestions or encouragement, feel free to comment. I am excited to finally be mentally ready for a bulk and make some real gains!! Tomorrow is an upper day so I will be posting my workout and food sometime tomorrow. My goal is to bulk to at least 160 and then go from there. I understand the importance of having a solid base, so that's where I'd like to be by the end of this.

[RyanB1979]

Nice man KILLLLL it!! Thats what I like to see, an open mind to change.

[Cumulonimbus]

Nice man, I'll be lurking

[zhall616]

Nice man, I'll be lurking

Thanks!

[zhall616]

Alright here is my first update. Today was probably the first time I have ever trained fasted. It wasn't near as bad as I Thought. My energy levels were fine and my lifts still went up. I took 10g BCAA's (as recommended by Martin) right before my workout and I also had a cup of coffee. Today was an upper day so here is how it went:

Bench Press- 3x5 120lbs.

Overhead Press- 3x5 90lbs.

Close Grip Pulldown- 3 sets of 6,5,4 I went heavy on these and after my last set, I went to a drop set of Wide-Grip Pulldowns.

BB Shrugs- 3x10 155lbs.

Tricep Dips- 3 sets of 10,8,6

BB Curls- 6 at 55lbs.
5 at 60lbs.
4 at 65lbs. I followed my last set with a drop set of 40, 30, 20 and repped out.

Chest Cable Cross- 3 sets of 10,8,6 upping the weight each time.

That is pretty much how it went today. I am fasting til 2 so I will post macros and meals later. Again, if anyone has suggestions, feel free to comment! Thanks guys!

[zhall616]

Okay so the macros for the day ended at:

287g Carbs
53g fat
173 protein
2292 calories

I enjoyed IF for today but the huge meals make me feel huge for a good hour after ha

Food included two turkey sammiches with ff cheese and cauliflower, 3 whole grain waffles with a little whip cream, some Edy's ice cream, some yogurt sludge with chocolate cheerios and strawberries, a protein fluff attempt (epic fail), an omelette, some broccoli, popcorn, and more ice cream. For the fluff, I tried 45g casein, 100ml egg white, 1/4 cup blueberries, 1/2 cup strawberries, and 2 oz. milk. I couldn's get it to fluff so i ended up sticking it in the microwave and adding some pb. Still delicious.

Let me know if you guys have any suggestions!

It won't let me post pics yet cuz I dont have enough posts.

[zhall616]

can anyone tell me where they buy their pb2? I can't find it anywhere!! Today is lower day. I'll be posting workout and diet later

[CharlieBango]

Keep up the good work man!

I'm also looking for PB2, I think their website has a store locator. It's just that no stores in my area carry it, will probably have to order from amazon.

[johnmlodynia]

You may want to try Lyle's Generic Bulking Upper/Lower, it has worked well for me. I don't think you need exercises like cable crossovers in your program at all. You should be able to gain quickly at your weight.

[zhall616]

Keep up the good work man!

I'm also looking for PB2, I think their website has a store locator. It's just that no stores in my area carry it, will probably have to order from amazon.

alright thanks man! I guess I'll just order it.

[zhall616]

You may want to try Lyle's Generic Bulking Upper/Lower, it has worked well for me. I don't think you need exercises like cable crossovers in your program at all. You should be able to gain quickly at your weight.

alright I will definitely look into that. I don't typically include the crossovers but I really want to get my bench up so I threw in another chest exercise. But I'll check out lyles routine. thanks!

[ian0789]

Check your pms in a min or so. Thank me later!

Normal is out of stock as of now but they have the choc. They normally stoke both, dont buy it from there main site or you will end up paying out the butt.

[zhall616]

Check your pms in a min or so. Thank me later!

Normal is out of stock as of now but they have the choc. They normally stoke both, dont buy it from there main site or you will end up paying out the butt.

dude thanks!

[ian0789]

Np, let me know if you found it. They mess that link up in even a PM I guess :/ anyways the site is really good for stocking up on Waldens Farms stuff and PB2

[zhall616]

Alright so today's workout went really well. It was a lower day. I went with the advice above and tried Lyle's Generic Bulking routine and I found that it was really similar to my own. My legs are shot!! I followed Martin's protocol again and took 10g BCAA's (Xtend) pre-workout and I also had some coffee for energy. I am enjoying the IF idea because I am more of a volume eater. Anyways, here is the workout:

Squats- 3x6 155lbs. I usually only do 3x5 but I added a rep to each set and kept the same weight as my previous workout.

SLDL- 3x6 135lbs. These are killer!

Leg Press- 3x10 225lbs. I made sure to focus on depth here and exploded up. I made sure to go slow on the way down.

Seated Calf Raise- 3x12

Standing Calf Raise- 3x6 150lbs.

Lying Leg Curls- 2x10

I basically crawled out of the gym! I know I can't do much weight (I am super weak)- hence the bulk. I will be posting macros and foods later, but I still can't post pics! Any suggestions/comments are welcome!

[zhall616]

Can somebody tell me the benefit of a switch grip when doing dead lifts? As in having one hand over and one under?
Thanks

[johnmlodynia]

Can somebody tell me the benefit of a switch grip when doing dead lifts? As in having one hand over and one under?
Thanks
You can go heavier. It will also prevent the bar from turning sideways when you put it down between reps if you have hex plates like at my gym. I do my warmups with an overhand grip and my heavy sets a mixed grip.

[zhall616]

You can go heavier. It will also prevent the bar from turning sideways when you put it down between reps if you have hex plates like at my gym. I do my warmups with an overhand grip and my heavy sets a mixed grip.

Alright thanks man! I will have to try it as I progress. My dead right now is only 165lbs. @ 3x5 =/

[zhall616]

Alright guys, here are the macros for the day:

278g carbs
67g fat
182g protein
2389 calories

Food included some pumpkin oats, tilapia, broccoli and cauliflower, turkey sammich with cheddar, a couple pb&j's with PB&Co cinnamon raisin and white chocolate, yogurt, edy's ice cream, and a successful protein fluff!!

Protein Fluff:

45g Chocolate Cake Batter Casein
100ml skim milk
2 egg whites
Added in 1/2 cup of chocolate cheerios and some almond butter, topped with ff whip cream! http://assets.bodybuilding.com/forum/images/icons/icon10.gif

[zhall616]

Happy Easter! Today is an off day, but I ended up going to the gym because my dad wanted me to go with. I did some light ab work then just relaxed in the sauna til he finished. I will be posting the eats later, we are having a family cookout for lunch today, so that'll be nice.

[CharlieBango]

Happy Easter man. Back at it tomorrow!

[zhall616]

Happy Easter man. Back at it tomorrow!

thanks dude! gonna be tearing up an upper workout tomorrow!

[zhall616]

So i am ending the day with around 2300 calories. I enjoyed some great food, while staying in moderation! I also meant for this to be a rest day but my little bro is a cheerleader (yes, i know...) and his coach asked him to come work out with him... so i got dragged and it was a nice change of pace. only bodyweight exercises and in short bursts of intervals. im not gonna lie, it was intense! I'll be ready to hit it hard tomorrow with an upper day! also may be upping calories to 2500 depending on weight tomorrow :) reply with any suggestions!

[zhall616]

So I had an absolute sh!tty day at the gym today! Trained fasted with the typical coffee and BCAA's pre workout. I got to the gym and weighed in at 134 :( Then I started my workout and none of my lifts progressed. I actually did LESS weight on bench and had trouble with the shoulder press. When I initially started bulking I came off a low carb diet so my weight shot up to ~136 and then leveled out after a week. Now I'm down to 134, so I am going to up calories to 2500 this week and see how that goes. Could my strength problem today be because I haven't been eating enough? Any suggestions/advice would be awesome! thanks guys

[Joseph1990]

List your macronutrient break down, activity level, and how much sleep you have got for the past 2 days.

[zhall616]

List your macronutrient break down, activity level, and how much sleep you have got for the past 2 days.

the past 3 days has been:

287/173/53 c/p/f 2292 cals
278/182/67 2389 cals
277/200/51 2305 cals

Lift 4 days a week on an upper/lower split. A couple 40 minute walks a week, I try to stay active... is that what you needed?

sleep is around 8-10 hours a night

[ko300zx]

Diet looks good, training looks good, overall understanding of how to make progress is there. You should do very well if you keep at it. Wish I had the same understanding at 17.

Don't get frustrated over 1 bad day. We all have them. Don't get hung up on day to day numbers on the scale either. If at the end of the week, weight is still down, adjust and keep moving forward. I can get the scale to vary by a couple lbs simply depending on specific timing of a pre-workout meal and some water.

[Joseph1990]

the past 3 days has been:

287/173/53 c/p/f 2292 cals
278/182/67 2389 cals
277/200/51 2305 cals

Lift 4 days a week on an upper/lower split. A couple 40 minute walks a week, I try to stay active... is that what you needed?

sleep is around 8-10 hours a night

Nutrition looks ok. We all have those days in the gym we are not as strong as we could be, it happens.

Days you are more active you do need to eat more to maintain a surplus. You might want to increase your calorie intake as it looks like 2,300 is only maintaining your weight.

Try swapping out some of that protein for carbs and adding another 50g on top of that. See how that helps with your strength and weight.

[zhall616]

alright thanks guys! I will try upping carbs and dropping protein a little and see how that goes. I will try eating 2500 on training days and 2300 on off days.

[Joseph1990]

alright thanks guys! I will try upping carbs and dropping protein a little and see how that goes. I will try eating 2500 on training days and 2300 on off days.

Keep calories just as high on off days. If you are going to alter calories on a bulk due to activity level increase them on days you are more active then usual but don't decrease them on off days.

Growth dosen't happen during training days, it happens outside the gym.

[zhall616]

Keep calories just as high on off days. If you are going to alter calories on a bulk due to activity level increase them on days you are more active then usual but don't decrease them on off days.

Growth dosen't happen during training days, it happens outside the gym.

yah that makes sense! if only I had one of those bodybugg things hah

[CharlieBango]

Cheap way to get an estimate of caloric burn (if you don't trust your math) - buy a Heart rate monitor and wear it all day.

It's not gonna be pin point but it's something. Having to subscribe to bodybugg kinda turns me off to it.

[zhall616]

Cheap way to get an estimate of caloric burn (if you don't trust your math) - buy a Heart rate monitor and wear it all day.

It's not gonna be pin point but it's something. Having to subscribe to bodybugg kinda turns me off to it.

how exactly does that work?

[Joseph1990]

Cheap way to get an estimate of caloric burn (if you don't trust your math) - buy a Heart rate monitor and wear it all day.

It's not gonna be pin point but it's something. Having to subscribe to bodybugg kinda turns me off to it.

Other subscriptions are much more costly and less effective. For what you get bodybugg is a great value.

[CharlieBango]

It's a watch on your wrist and the monitor is a strap across your chest.

It just gives you an estimate of calories burned based on your stats/heart rate.

Google polar heart rate monitors.

[zhall616]

Other subscriptions are much more costly and less effective. For what you get bodybugg is a great value.

and you get the first 6 months free!

[zhall616]

It's a watch on your wrist and the monitor is a strap across your chest.

It just gives you an estimate of calories burned based on your stats/heart rate.

Google polar heart rate monitors.

my dad has one but i dont think it shows calories burned

[Joseph1990]

my dad has one but i dont think it shows calories burned

I'm sure you can translate the numbers into calories burned yourself if you take a look around the web.

[zhall616]

I'm sure you can translate the numbers into calories burned yourself if you take a look around the web.

I might do that. I think for now I'm worrying too much though, so I'll just up cals on active days and see how I've done in a week.

[CharlieBango]

I might do that. I think for now I'm worrying too much though, so I'll just up cals on active days and see how I've done in a week.

This.

The HRM isn't gonna be accurate, but it'll be an idea at least. My guess is if that the bodybugg is within 10% accuracy and costs what it does - an HRM probably has 15-25% margin of error depending on the person.

Mine has a lot of settings I can tweak (vo2 max, height, weight, etc etc etc) to make it accurate and have done fine with it for the past couple years. Just don't sweat it just yet my man. Play the numbers tweaking game before you want statistical data.

[zhall616]

Macros for the day ended as

311g carbs
183g protein
55g fat
2400 calories

Today I was very sedentary aside from my workout. Pretty much did nothing all day!

[zhall616]

Lower Day- April 26, 2011

BB Squats- 3x5 160lbs. PR!!!

SLDL- 8x135lbs.
6x145lbs.
5x155lbs.

Leg Press- 10x2PPS
8x3PPS
6x4PPS

Lying Leg Curl- 10x80lbs.
8x90lbs.

Seated Calf Raise- 3x10x80lbs.


Notes: Workout went well, considering I had to stop in the middle and go to the gym locker room because of tornadoes in the area! I was able to finish but kinda scary lol I felt good in the gym. I think next lower day I am going to go heavy on leg press and go for reps on squats to mix things up. A side note: I won my tennis match today, so we are going to sub state and have another match tomorrow!


Eats: Macros for the day...

316g carbs
65g fat
173g protein
2466 calories

Upped calories by ~100-200 and had to shove it all down from about 5-9 pm (IF) which was a challenge! Food inlcuded a broccoli/mushroom frittata, couple turkey sammiches with cheese and a side of asparagus, couple pieces of toast with PB&Co White Chocolate PB, couple mini pizzas with a side of broccoli/cauliflower, fluff!, and some skinny cow ice cream sandwiches :).

Once again, any suggestions are welcome and appreciated!!

[zhall616]

So today was an off day, which is good because my gym had no power and was closed all day! We have had some pretty severe weather the past few days and I have had to sit in the hallway several times during school (tornado sirens). I tried to stay busy today to get my NEAT up and managed to do like 15 mins of core work, no biggie. Macros for the day are:

255g Carbs
60g Fat
199g Protein
2222 cals

Calories were a bit low and protein a bit higher but tomorrow will be around 2500 cals for sure. I am not too worried about it. I am really liking IFing and have had no problems with the fast. My coffee actually has a more profound effect on me. I get super hyper through 1st and 2nd period! Tomorrow is an upper day so I will be looking to make some gains, specifically on bench. Any suggestions/tips are welcome!

[zhall616]

hey would any of you recommend Layne's PHAT for me? Or should I stick to my upper/lower split? Right now I am doing upper, lower, rest, repeat.

[zhall616]

April 28, 2010

So today was an upper day. I also got to work out with my best friend which was cool (he can't afford a gym membership but comes with me maybe once a month). I felt great, fasted til 3 then had a couple mini pizzas and yogurt then worked out. Energy levels and strength were great!

BB Bench Press- 3x5x120lbs. I did every rep by myself which was a first! Bench is something I really would like to improve on. Any advice on this would be great.

Close Grip Pulldown- 3 Heavy sets. Ended last set with a drop set of low rows.

Overhead Shoulder Press- 3x5x90lbs. Also first time I did every rep by myself!

BB Shrugs- 3x5x70lbs.

Skullcrushers- 3x6x55lbs.

BB Curls- 3x5x60lbs. Then a drop set of 45, 35, 25lbs.

Macros:
341g Carbs
67g Fat
150g Protein
2459 Calories

Tomorrow is leg day, gonna try and keep macros the same! I also plan on going heavy on leg press and do reps for squats because I am having some lower back pain. Hopefully going to train in the morning fasted (10g BCAA protocol). Any tips and suggestions are welcome!

[zhall616]

4/29/2011

So I skipped school today and got to sleep in which was awesome! I rarely miss and I am a senior (only 8 school dyas left! ftw!) and my mom didn't care. I worked out around 10am and had 10g BCAA's pre-workout (LG Protocol). Today was lower. I did lighter squats and heavier leg presses today to give my lower back a break. I also did hyperextensions and heavy lying leg curls in place of SLDL, also to give my lower back a break. Here is how it went:

BB Squats- 3x12x115lbs.

Seated Calf Raise- 3x10x80lbs.

Leg Press- 3PPS for 8 reps
3PPS + 25lbs. for 6 reps
4PPS for 5 reps

Lying Leg Curls- 8 reps at 90lbs.
6 reps at 95lbs.
5 reps at 100lbs.

Hyperextensions- 15xBW
12xBW+10lbs.
12xBW+20lbs.

Standing Calf Raise- 8x155lbs.
6x170lbs.
5x175lbs.

Cardio: 30 min walk around neighborhood

A Pretty good workout. I know I am super weak! Any tips/suggestions are welcome and appreciated! Will post macros later...

[zhall616]

4/29/2011

Macros for the day:

325g Carbs
57g Fat
184g Protein
2450 Calories

[danzink]

In on this log. Good luck man.
I always have the urge to skip school lol but I use the school gym for my workouts so it always forces me to attend lol. You got exams coming up soon then (since its coming close to your final days)?

[zhall616]

In on this log. Good luck man.
I always have the urge to skip school lol but I use the school gym for my workouts so it always forces me to attend lol. You got exams coming up soon then (since its coming close to your final days)?

thanks bro! I would work out at school but our weight room is run by the football program and the coaches are dicks. I dont have to take school exams because seniors can get exempt with a B average! But I am in 3 AP classes so I have to take those which sucks! I have Calculus this next week and then Biology and Government the next week then summer. Thanks for subbing. Any tips/suggestions/critiques are welcome and appreciated

[danzink]

thanks bro! I would work out at school but our weight room is run by the football program and the coaches are dicks. I dont have to take school exams because seniors can get exempt with a B average! But I am in 3 AP classes so I have to take those which sucks! I have Calculus this next week and then Biology and Government the next week then summer. Thanks for subbing. Any tips/suggestions/critiques are welcome and appreciated

Lol I'm unsure of all that american 'high school terminology', here in England I got **** loads of exams coming up :(

Sucks about the football guys taking over the gym, I'm thinking about getting a membership to a gym so I can workout in holidays but didn't realise they were so damn expensive lol.

[zhall616]

AP stands for advanced placement. It's a college level course and at the end of the year you take a test and get a score between 1 and 5. If I get at least a 3, I will get college hours for it ha I have 3 of those classes right now so those 3 exams are gonna suck!

[Cumulonimbus]

With regards to offday calories I burn about 3-400 less so lowering them a tad could be a consideration.

[zhall616]

With regards to offday calories I burn about 3-400 less so lowering them a tad could be a consideration.

alright cool. I will probably do 2300 on off days and 2500 on workout days. I am still slowly increasing weight so thats a plus!

[Cumulonimbus]

Well look at it as the weekly add up. You can either have all days equal, or workout days higher and off days lower, as long as the weekly surplus is the same, you know.

[zhall616]

Well look at it as the weekly add up. You can either have all days equal, or workout days higher and off days lower, as long as the weekly surplus is the same, you know.

I will probably cycle it a little, nothing drastic. It would be easier for me if I had set macros. Right now I just shoot for 2500 cals and make sure I hit protein and fat macros.

[zhall616]

April 30, 2011

Rest Day

Today was an off day of lifting. I went to the gym and did some light core work and 25 mins of LISS. I also had work so I was pretty active all day. Macros are less today. I plan on making it up tomorrow on my upper day. I think I am going to cycle calories a little this next week and eat more on my workout days.

Macros for the day:
271g Carbs
56g Fat
165g Protein
2106 Calories

Tips/suggestions are appreciated and welcome!

[zhall616]

May 1, 2011- Upper Day

So today was an upper day. I pretty much stuck to Lyle's Generic Bulking and will continue to do so. I had basically already been doing it with just a few minor tweaks. I trained fasted with 10g BCAA's pre-workout, but broke my fast early due to convenience. I will continue tomorrow with IF. Here is how it went:

BB Bench Press- 3x5x120lbs. Same as past 2 workouts... Still hard as hell! any suggestions?

Close-Grip Pulldown- 1x6, 1x5, 1x4 with progressive loading

Incline Chest Press- 1x6x85lbs.
1x5x90lbs.
1x4x95lbs.

OH Shoulder Press- 2x8x65lbs. I did these standing and it was harder. I usually sit.

BB Curls- 2x15x45lbs.

Skullcrushers- 1x12x45lbs.
1x8x55lbs.

Overall a decent workout. I am probably going to be bumping macros up this week depending on weigh-in tomorrow. It seems like my workouts suffer the next day when I eat less the previous day. It could be mental though! I think I am going to be cycling calories and eating more on my workout days. I may do something like 2800 on workout days and 2000 on off days. We will see.

Macros for the day:
338g Carbs
55g Fat
171g Protein
2465 Calories

Pretty satisfied food-wise today. Any tips/suggestions are welcome, as usual!

[danzink]

May 1, 2011- Upper Day

So today was an upper day. I pretty much stuck to Lyle's Generic Bulking and will continue to do so. I had basically already been doing it with just a few minor tweaks. I trained fasted with 10g BCAA's pre-workout, but broke my fast early due to convenience. I will continue tomorrow with IF. Here is how it went:

BB Bench Press- 3x5x120lbs. Same as past 2 workouts... Still hard as hell! any suggestions?

Close-Grip Pulldown- 1x6, 1x5, 1x4 with progressive loading

Incline Chest Press- 1x6x85lbs.
1x5x90lbs.
1x4x95lbs.

OH Shoulder Press- 2x8x65lbs. I did these standing and it was harder. I usually sit.

BB Curls- 2x15x45lbs.

Skullcrushers- 1x12x45lbs.
1x8x55lbs.

Overall a decent workout. I am probably going to be bumping macros up this week depending on weigh-in tomorrow. It seems like my workouts suffer the next day when I eat less the previous day. It could be mental though! I think I am going to be cycling calories and eating more on my workout days. I may do something like 2800 on workout days and 2000 on off days. We will see.

Macros for the day:
338g Carbs
55g Fat
171g Protein
2465 Calories

Pretty satisfied food-wise today. Any tips/suggestions are welcome, as usual!

Thats a pretty hefty difference, how many cals over maintenance are you going per week?

[zhall616]

I'm not really sure. I have been sticking to around 2400-2500 cals daily and have been gaining weight. I think I am going to bump macros up starting today or tomorrow. I still dont really know my maintenance to know how much over I'm going.

[danzink]

I'm not really sure. I have been sticking to around 2400-2500 cals daily and have been gaining weight. I think I am going to bump macros up starting today or tomorrow. I still dont really know my maintenance to know how much over I'm going.

You can calculate it using this: http://forum.bodybuilding.com/showthread.php?t=114980801&page=27 (2nd post), if you want to. It's one of the best ones I've seen.

[zhall616]

Alright I will try that.

[ko300zx]

I think I am going to be cycling calories and eating more on my workout days. I may do something like 2800 on workout days and 2000 on off days. We will see.



I would recommend against doing this. Despite having an "off" day, your body isn't taking the day off too. You are still going to be recovering from the previous day and when looking to bulk, you don't want to cut off your supply of nutrients while you are recovering and growing.

If you want to do less cals on an off day, at least keep it at your maintenance or higher. The difference you are suggesting is too drastic.

[zhall616]

I would recommend against doing this. Despite having an "off" day, your body isn't taking the day off too. You are still going to be recovering from the previous day and when looking to bulk, you don't want to cut off your supply of nutrients while you are recovering and growing.

If you want to do less cals on an off day, at least keep it at your maintenance or higher. The difference you are suggesting is too drastic.

Okay I will try that. I still haven't decided on the calorie cycling thing yet. Ive noticed that my workouts suffer the next day when I eat less. Like, say I eat less on Monday, my workout Tuesday suffers. Could it be because of the lower cal eating?

[ko300zx]

Could it be because of the lower cal eating?

It certainly could be. I ate a ton on Easter Sunday and Monday I had the best workout since late 2010 when I started dieting. My workout was not until 6pm on Monday. Monday I ate at the same deficit I had been previously so from personal experience, my increased calories the days prior to workout day were beneficial.

Only way to find out if your problems are similar is to experiment.

[zhall616]

sounds good man thanks.

[zhall616]

Hey guys check this out!

http://www.teenbodybuilding.com/become-a-lean-teen-machine.html

I was featured as a transformation of the week. Before you read it and laugh, this was back when I bought into all the "bro" stuff. You will quickly see that as you read the article. I just want to say that IIFYM changed my life.

Also, any suggestions for what I should get with my $50 in store credit? I am thinking some casein for fluff/sludge creations. Let me know what you guys think!

[zhall616]

5/2/2011 Lower

BB Squats- 1x8x135lbs.
2x7x135lbs.
1x6x155lbs.

Seated Calf Raise- 3x10x90lbs.

Leg Press- 1x12x2PPS
1x10x2PPS+25lbs.
1x8x3PPS

Lying Leg Curls- 3x6x100lbs.

Leg Extensions- 2x10x120lbs.

Overall a really good workout. I definitely felt alot better doing squats this week. I could tell a strength gain there and on leg presses.

Macros for the day:

313g Carbs
64g Fat
178g Protein
2453 Calories

I felt really good about today. Tomorrow is a rest day. I have a tennis match so I will still be pretty active, and I may do some light core work.

Tips/suggestions are welcome! Make sure you check out my transformation. Link is in the above post.

[CharlieBango]

In regards to calorie cycling, isn't it more for cutting then it is bulking?

Not necessarily directing the question to zhall, but to those more versed in cycling.

[zhall616]

May 3, 2011

Rest Day

Today was a rest day. I had a tennis match after school so I got some good exercise in. Tomorrow is an upper day and I will be continuing with Lyle's generic routine. Kept macros decently high today even though it was a rest day because of my high activity level.

309g Carbs
63g Fat
173g Protein
2400 Calories

My feeding window is currently between 3-11, even though I usually go to bed around 10:30 on school nights. I have been trying to concentrate on getting sleep. Also, make sure yall check out my transformation, but remember not to judge the "bro" I used to be.

http://www.teenbodybuilding.com/beco...n-machine.html

P.S.- Go Memphis Grizzlies!!! (where I live)

[danzink]

Hey guys check this out!

http://www.teenbodybuilding.com/become-a-lean-teen-machine.html

I was featured as a transformation of the week. Before you read it and laugh, this was back when I bought into all the "bro" stuff. You will quickly see that as you read the article. I just want to say that IIFYM changed my life.

Also, any suggestions for what I should get with my $50 in store credit? I am thinking some casein for fluff/sludge creations. Let me know what you guys think!

Wow thats a big change, didn't expect you to be a fellow former fatty (mirin' the alliteration?), diet looked boring as **** though.

Erm if you all stocked on whey, then go for the casein (some of the sludge creations look great).

[zhall616]

Wow thats a big change, didn't expect you to be a fellow former fatty (mirin' the alliteration?), diet looked boring as **** though.

Erm if you all stocked on whey, then go for the casein (some of the sludge creations look great).

thanks bro! former fattie with no muscle. now skinny with no muscle! i am definitely gonna go with casein. fluff!

[danzink]

thanks bro! former fattie with no muscle. now skinny with no muscle! i am definitely gonna go with casein. fluff!

Would have thought you would've gained some muscle in the cut, I packed on quite a bit of muscle on my first cut (when I was in the noob gains area of never lifting before).

[zhall616]

Would have thought you would've gained some muscle in the cut, I packed on quite a bit of muscle on my first cut (when I was in the noob gains area of never lifting before).

unfortunately I did everything wrong! Overtraining, ate basically only chicken and veggies averaging roughly 1500 cals a day, swim team, etc. I also bought into all the "bro" stuff, hence the boring diet. I was miserable

[zhall616]

May 4, 2011

Lyle's Generic Bulking Upper

DB Bench Press- 1x8x40lbs.
1x8x45lbs.
1x6x50lbs.

Wide Grip Pulldown- 3 heavy sets of 6-8 reps and a drop set at the end

Seates OH Shoulder Press- 2x8x75lbs.
1x5x85lbs.

Incline BB Chest Press- 1x6x90lbs.
1x5x95lbs.
1x5x100lbs.

Low Row- 2x10

Straight Bar Curl- 2x10x55lbs.

Tricep Pulldown- 2x15, 1x10

Cardio: 30min walk around neighborhood

Overall a good workout. It was a relief because I had my AP Calculus test so my brain was fried. Tomorrow is leg day. I may not go as heavy because I have prom tomorrow. Macros are also gonna be screwed but I will try to keep it under control. I will post macros for today later tonight.

Tips/suggestions welcome!

[zhall616]

May 4, 2011

Macros for the day:

329g Carbs
57g Fat
182g Protein
2500 calories

Weighed in today at 137 which is up from 135!

[Slovation]

Will lurk. Seems like you have done your reseach and have a pretty good starting plan which is more than I can say for prob 95% of people your age. Good work thus far.

[YCHR]

So I had an absolute sh!tty day at the gym today! Trained fasted with the typical coffee and BCAA's pre workout. I got to the gym and weighed in at 134 :( Then I started my workout and none of my lifts progressed. I actually did LESS weight on bench and had trouble with the shoulder press. When I initially started bulking I came off a low carb diet so my weight shot up to ~136 and then leveled out after a week. Now I'm down to 134, so I am going to up calories to 2500 this week and see how that goes. Could my strength problem today be because I haven't been eating enough? Any suggestions/advice would be awesome! thanks guys

134 lbs. is light for the amounts of protein I've seen you were currently ingesting, I hope you feel better by now too but, through IF...if you feel like ****, even with high calories, try upping the carbs to the 300+ range and keeping protein strictly around the 140s/150s. Fats mantain around 50g always (dip down to 40g even or up to 60g, 70g would just be too much for your size). I'd say a decent day for you is 40g fat 140 protein and 345 carbs, try this a day before lifting and tell me how it goes, okay?

[YCHR]

May 4, 2011

Macros for the day:

329g Carbs
57g Fat
182g Protein
2500 calories

Weighed in today at 137 which is up from 135!

I just read that even though I've already posted the other stuff, looking good. Hope you keep hitting it heavy. I just turned 18, 149 pounds at 8% body fat 5'8 maybe I'll start a log myself.

[zhall616]

Will lurk. Seems like you have done your reseach and have a pretty good starting plan which is more than I can say for prob 95% of people your age. Good work thus far.

Thanks man! feel free to give any tips along the way.

btw, your food looks incredible.

[zhall616]

May 5, 2011

Lyle's Generic Bulking Lower

BB Squats- 1X10X115LBS.
1X8X125LBS.
1X8X135LBS.

Seated Calf Raise- 3x10x90lbs.

DB SLDL- 1x12x35lb DBs
1x10x40lb DBs
1x8x45lb DBs

Lying Leg Curls- 1x8x100lbs.
2x6x105lbs. PR

Leg Extensions- 3x10x160lbs.

Overall a good workout. I am thinking about adding in 20 rep squats. I was kind of in a rush because I had prom last night. It was also my first attempt at DB SLDLs, and they were good but I forgot my straps so I didn't go as heavy. I also left off leg presses because I was pressed for time! Prom went well!

Nutrition:

Not really sure, but I tried to keep up as best as I could, due to prom food and breakfast after. I would say around 2500 calories, and I definitely hit my protein and fat requirements, so that is good. It also forced me to break my IF protocols, which I am okay with since its just one day and it won't affect body composition. I will continue to IF and get back on track. Tomorrow is a rest day but I have a big regional tennis match, so I will be pretty active all day. Gonna keep cals high, around 2500.

Tips/suggestions welcome and appreciated!

[raiku5]

can anyone tell me where they buy their pb2? I can't find it anywhere!! Today is lower day. I'll be posting workout and diet later

google it or go to barthel fitness on youtube he'll tell u

[zhall616]

google it or go to barthel fitness on youtube he'll tell u

I already ordered some thanks! Should be coming in the mail early next week.

[zhall616]

May 6, 2011

Rest Day

Today was a rest day, so no workout. We won our regional tennis match today so we are in the regions championship! I was decently active today because of the match. Planning on training fasted tomorrow with the 10g BCAA pre-workout protocol. Gonna set some PR's tomorrow!!
Macros for the day:
315g Carbs
56g Fat
187g Protein
2360 Calories

Cals a little low today, but I will probably eat around 2600 tomorrow depending on weight in the morning. I also ordered some PB2 so hopefully I will be getting that soon!

[zhall616]

May 7, 2011

Lyle's Generic Bulking Upper

BB Bench Press- 3x5x120lbs. still not improving on bench :(

Row- 3x6x80lbs. on each side

Seated OH Shoulder Press- 10x65lbs.
8x70lbs.
6x75lbs.

DB Shrugs- 3x6x70lbs.

BB Curls- 15x50lbs.
12x55lbs.

Triceps Rope Pulldown- 2x12-15

Dips-BWx12
BWx8

Overall a decent workout. I am still kinda pissed about bench. Should I up macros? Bodybugg says I burned 3,050 calories yesterday, but that was the highest since I bought it. It typically says i burn btw 2700-2800 a day.

Macros for the day:
368g Carbs
60g Fat
182g Protein
2650 Calories

Calories were the highest they have been yesterday. I am going to keep it there this week and see how it goes.

Any tips/suggestions are welcome and appreciated. Thanks guys!

[zhall616]

May 8, 2011
Lyle's Generic Bulking Lower

BB Squats- 15x100lbs.
12x115lbs.
10x135lbs.

Seated Calf Raise- 4x10x90lbs.

Leg Press- 3x6x3PPS

Lying Leg Curls- 3x6x110lbs. PR!

Leg Extensions- 2x10x160lbs.

Back Hyperextensions- 15xBW+10lbs.
15xBW+20lbs.

Overall a good workout, but was kind of rushed to get home for church and mother's day. Other than my workout, I did NOTHING all day, as I have my AP Biology test tomorrow! I also had two papers to write and two other tests to study for, so today was devoted to school. Man I am so ready to graduate. Only 3 days of school left and I am done.

Macros for the day:

340g Carbs
63g Fat
187g Protein
2600 Calories

Calories were high today despite my sedentary behavior. Tomorrow is a rest day but I will try to stay as active as possible. Calories will probably come down to 2300-2400.

Tips/suggestions are welcome and appreciated!

[zhall616]

Just thought I would take some time to post some eats from the past few weeks... IIFYM!


Turkey sandwiches and a side of cauliflower...
http://i51.tinypic.com/2cfcho9.jpg

Couple pizzas, couple yogurts, sweet potato pancakes, and broccoli/Cauliflower
http://i52.tinypic.com/vkhds.jpg

Couple pieces of WW Bread with PB&Co CRS, couple turkey sandwiches, and a side of asparagus...
http://i55.tinypic.com/2djucsw.jpg

Chocolate cake batter sludge with chocolate cheerios and PB&Co CRS, and some whip cream :)...
http://i55.tinypic.com/x6kmdt.jpg

Some waffles with a little whip cream and PB&Co DCD...
http://i53.tinypic.com/fom0q1.jpg

[zhall616]

Monday- May 6, 2011

Rest day, and a very sedentary day as I had another AP test for the first half of the day. Kept calories a little less than maintenance.

Macros:
273g Carbs
61g Fat
166g Protein
2250 Calories.

[CharlieBango]

Just checkin in, lookin solid man. Keep up the good work and eats.

[zhall616]

Just checkin in, lookin solid man. Keep up the good work and eats.

thanks bro

[zhall616]

May 10, 2011 Tuesday

Upper workout today, also did some light core work...

Row: 10x35lbs. each side
8x80lbs. each side
8x80lbs. each side
8x80lbs. each side
6x85lbs. each side

DB Bench Press- 10x35lbs.
3x6x50lbs.

Seated Overhead Shoulder Press- 10x70lbs.
8x80lbs.
7x90lbs.

BB Curls- 12x50lbs.
10x55lbs.
8x60lbs.

Tricep rope pulldown- 37.5lbs.x15
37.5lbs.x12
42.5lbs.x10

Cable Crunches- 15x2x57.5lbs.
15x62.5lbs.

Oblique Cunches- 25 each side

Overall a really solid workout. I switched BB Bench Press with DB to see how that goes. I may stick with that for a couple weeks then go back to BB and see if the weight goes up. I would really like to get my bench up to at least 150lbs. for 5 reps. Macros were decently solid today.

Macros:
324g Carbs
54g Fat
197g Protein
2550 Calories

A little high on protein due to fluff and lots of yogurt. I am addicted to yogurt!

Any tips/suggestions are welcome, especially for upping bench! Also, tomorrow is my last day of school and graduation is next Saturday! FTW!

[zhall616]

May 11, 2011- Wednesday
Lower

Hack Squats- 8x130lbs.
8x130lbs.
6x140lbs.
4x150lbs.

BB Squats- 10x115lbs.
10x125lbs.
6x145lbs.

Seated Calf Raise- 3x10x95lbs.

Leg Extensions- 10x75lbs.
12x120lbs.
10x165lbs.

Lying Leg Curls- 8x110lbs.
6x115lbs.
6x115lbs.

Macros:
300g Carbs
61g Fat
192g Protein
2500 Calories

Extras:
Overall an awesome workout and an awesome day. I had so much energy in the gym, and was so pumped up. I had just finished my tennis match before heading to the gym. Even though I am super small, I felt like a fukking stud at the gym yesterday. Bodybugg says I burned 2987 Calories yesterday. Also, yesterday was officially my last day of high school! University of Alabama, here I come! Roll Tide!!


Tips/suggestions are always appreciated. Thanks guys.

[danzink]

Nice! gz on finishing high school (my last day of this year is tomorrow). Keep it up, make sure you're eating enough. Just a thought, but if your bodybugg says your burning 2.9k cals shouldn't you be eating over that?

[zhall616]

Nice! gz on finishing high school (my last day of this year is tomorrow). Keep it up, make sure you're eating enough. Just a thought, but if your bodybugg says your burning 2.9k cals shouldn't you be eating over that?

thanks bro. and about the bodybugg, I just got it so I'm making sure of the accuracy before I bump up the cals. I probably will next week.

[zhall616]

May 13, 2011- Upper

Rows- 10x45lbs. each side
8x80lbs. each side
7x90lbs. each side
6x95lbs. each side

DB Chest Press- 10x35lbs.
8x50lbs.
6x55lbs.
5x55lbs.

Seated OH Shoulder Press- 10x90lbs.
8x95lbs.
7x100lbs.

Incline BB Chest Press- 8x85lbs.
6x90lbs.

BB Curls- 12x50lbs.
10x55lbs.
8x60lbs.

OH DB Triceps Extension- 12x45lbs.
10x50lbs.
10x50lbs.

Overall a great workout! Made some PR's on shoulder press, rows, and DB Chest Press!! I would still like to further improve on bench press!

Macros:

275g Carbs
56g Fat
201g Protein
2420 Calories

Is there anything wrong with that high of a protein intake for my weight? I always seem to be getting so much protein in, mainly because I love yogurt and turkey and tend to eat alot of both. Any suggestions/tips are welcome!

[zhall616]

May 15, 2011 Lower

Leg Press
12x1PPS (warmup)
10x2PPS
8x3PPS
6x4PPS
6x4PPS

Lying Leg Curls
6x115lbs.
6x115lbs.
6x115lbs.

Leg Extensions
15x120lbs.
12x135lbs.
8x170lbs.

Seated Calf Raise
10x100lbs.
10x100lbs.
10x100lbs.
10x100lbs.

Smith Squats (Cool down, kinda)
8x110lbs.
8x110lbs.

Extras: PR's on Leg extensions, lying leg curls, and seated calf raise. Also, I switched squats with leg presses to give my lower back a break and just to give myself a break from the frequent squatting. I am pretty sure I have never done that much weight/reps with 4PPS so that could be a PR too. Overall a great workout. Other than that, I was very sedentary all day and watched the NBA playoffs with my family!

Macros:
310g Carbs
55g Fat
195g Protein
2500 Calories

Any tips/suggestions are welcome and appreciated! Thanks! http://assets.bodybuilding.com/forum/images/icons/icon10.gif

[raiku5]

May 10, 2011 Tuesday

Upper workout today, also did some light core work...

Row: 10x35lbs. each side
8x80lbs. each side
8x80lbs. each side
8x80lbs. each side
6x85lbs. each side

DB Bench Press- 10x35lbs.
3x6x50lbs.

Seated Overhead Shoulder Press- 10x70lbs.
8x80lbs.
7x90lbs.

BB Curls- 12x50lbs.
10x55lbs.
8x60lbs.

Tricep rope pulldown- 37.5lbs.x15
37.5lbs.x12
42.5lbs.x10

Cable Crunches- 15x2x57.5lbs.
15x62.5lbs.

Oblique Cunches- 25 each side

Overall a really solid workout. I switched BB Bench Press with DB to see how that goes. I may stick with that for a couple weeks then go back to BB and see if the weight goes up. I would really like to get my bench up to at least 150lbs. for 5 reps. Macros were decently solid today.

Macros:
324g Carbs
54g Fat
197g Protein
2550 Calories

A little high on protein due to fluff and lots of yogurt. I am addicted to yogurt!

Any tips/suggestions are welcome, especially for upping bench! Also, tomorrow is my last day of school and graduation is next Saturday! FTW!

what carbs protein cals fat do u try to hit everyday?

[zhall616]

what carbs protein cals fat do u try to hit everyday?

I don't really have "set" macros... I just make sure I get my protein and fat minimums (~50g Fat and ~120g Protein) and I fill the rest with a mixture of carbs, more protein/fat, etc. I go for more of a caloric goal, and try to stick around 2500 kcals. I will probably be upping to 2700 calories on training days and 2500 on off days soon though.

[zhall616]

May 16, 2011 Upper

Row
8x90lbs.
7x100lbs.
6x100lbs. (PR!!!!)

DB Chest Press
8x50lbs.
6x50lbs.
5x55lbs.

Seated OH Press
10x50lbs. (warmup)
9x95lbs.
7x100lbs.
6x105lbs. (PR!!!!)

OH DB Triceps Extension
13x45lbs.
9x55lbs.
9x55lbs. (PR!!!)

Alternating DB Curls
3x8x30lbs.

Also did some abs...

Cable Crunches
20x57.5lbs.
15x62.5lbs.
15x62.5lbs.

Oblique Crunches
25 each side

Extras:
So overall a great workout except the friggin DB chest press! I can't seem to improve on chest! But on a positive note, I set PR's on OH Press, Triceps Extension, and Rows! But if anyone has suggestions for improving bench, please share. I also did some cardio today in the form of tennis practice.

Macros:
319g Carbs
58g Fat
185g Protein
2500 Calories

Tips/suggestions are welcome. Thanks guys.

[YCHR]

May 16, 2011 Upper

Row
8x90lbs.
7x100lbs.
6x100lbs. (PR!!!!)

DB Chest Press
8x50lbs.
6x50lbs.
5x55lbs.

Seated OH Press
10x50lbs. (warmup)
9x95lbs.
7x100lbs.
6x105lbs. (PR!!!!)

OH DB Triceps Extension
13x45lbs.
9x55lbs.
9x55lbs. (PR!!!)

Alternating DB Curls
3x8x30lbs.

Also did some abs...

Cable Crunches
20x57.5lbs.
15x62.5lbs.
15x62.5lbs.

Oblique Crunches
25 each side

Extras:
So overall a great workout except the friggin DB chest press! I can't seem to improve on chest! But on a positive note, I set PR's on OH Press, Triceps Extension, and Rows! But if anyone has suggestions for improving bench, please share. I also did some cardio today in the form of tennis practice.

Macros:
319g Carbs
58g Fat
185g Protein
2500 Calories

Tips/suggestions are welcome. Thanks guys.

Good job for all you've been doing bro, I just turned 18 and I graduate next week too. I'm currently "bulking" through IF as well (+IIFYM ftw), although I'm not as tall as you are (5'8)! I've been lurking your thread for a while already and it's kinda making me want to start my own.

Anyways, have you tried pressing on a bench/machine instead of DBs yet? You can switch for a bit and see how it goes once you go back to it (although I don't like machines much, I use the machine press to warm up before bench decline/incline). I tried cable work for pecs during my power days for 2 workouts and was able to push the reps higher once I went back to DBs.

[zhall616]

Good job for all you've been doing bro, I just turned 18 and I graduate next week too. I'm currently "bulking" through IF as well (+IIFYM ftw), although I'm not as tall as you are (5'8)! I've been lurking your thread for a while already and it's kinda making me want to start my own.

Anyways, have you tried pressing on a bench/machine instead of DBs yet? You can switch for a bit and see how it goes once you go back to it (although I don't like machines much, I use the machine press to warm up before bench decline/incline). I tried cable work for pecs during my power days for 2 workouts and was able to push the reps higher once I went back to DBs.

Dude I am so ready to graduate! Where you headed off to next year? I got motivated to start a log after seeing all the NFSC guys start one. It keeps me in check and allows me to view my progress, whereas before I would just try to remember what weights and stuff I did the previous workout. I typically do BB Bench Press, but I switched to DB for a couple workouts to see if that would help regular bench. I guess I could try adding other chest moves and see how that goes. Thanks for lurkin bro, and let me know if you decide to make your own log!

[zhall616]

May 17, 2011
Rest Day

Today was a rest day, so pretty uneventful. Gonna kill it with legs tomorrow! I have also been thinking and am going to hit set macros every day from now on, whereas before I just hit a calorie goal and made sure to hit the minimum fat and protein. Starting now, I will be doing 300/55/200 c/p/f on non-training days and 350/55/200 c/p/f on training days. That comes out to be 2500cals on off days and 2700 cals on training days, which is a bump from my previous intake. Let me know what yall think... I know protein is high, but that is simply because of my desired food choices. I really love meats and yogurt, so I am giving myself room to fit that in.

Today's Macros:
289g Carbs
54g Fat
210g Protein
2480cals

[raiku5]

I don't really have "set" macros... I just make sure I get my protein and fat minimums (~50g Fat and ~120g Protein) and I fill the rest with a mixture of carbs, more protein/fat, etc. I go for more of a caloric goal, and try to stick around 2500 kcals. I will probably be upping to 2700 calories on training days and 2500 on off days soon though.

gotya i want to try iifym but its just so different for what u learn form parents,marines,fitness experts,ect. can u mantenie a bf or lose bf doing iifym?

[zhall616]

gotya i want to try iifym but its just so different for what u learn form parents,marines,fitness experts,ect. can u mantenie a bf or lose bf doing iifym?

as long as you are in a deficit, you will lose

[zhall616]

May 18, 2011 Lower

BB Squats
8x95lbs.
6x135lbs.
5x155lbs.
5x165lbs.
4x175lbs. (PR!!)
9x135lbs.

Seated Calf Raise
3x10x105lbs. (PR!)

Leg Press
10x2PPS+25lbs.
10x2PPS+35lbs.
10x3PPS

DB SLDL
10x45s
10x50s
8x55s (PR!)

Standing Calf Raise
3x6x175lbs. (PR!)

Lying Leg Curls
3x6x115 (alot better form and more TUT than last workout, so I will say this is improvement!)

Cardio:
Tennis Match

Overall an INCREDIBLE workout, maybe the best I have ever had. I was killing it and it was awesome to finally see the weights going up! I am really excited about the PR on Squats, as my previous best was 160lbs, so that is a 15lbs. increase! Needless to say, my legs are destroyed, super sore! Some exciting news... My tennis team made it to state which is next week! I play number 3 for our high school team and it is the first time we have made it to state in over 20 years.

Macros today were spot on...
350g Carbs
55g Fat
199g Protein
2650 Calories

I probably could have eaten more today, due to increased activity because of my tennis match but I was very satisfied with it. Tips/suggestions are welcome!

[YCHR]

Dude I am so ready to graduate! Where you headed off to next year? I got motivated to start a log after seeing all the NFSC guys start one. It keeps me in check and allows me to view my progress, whereas before I would just try to remember what weights and stuff I did the previous workout. I typically do BB Bench Press, but I switched to DB for a couple workouts to see if that would help regular bench. I guess I could try adding other chest moves and see how that goes. Thanks for lurkin bro, and let me know if you decide to make your own log!

I'm heading to the Beirut, actually, I can't wrap my head around it as of now but I'm super excited. I took my last exam yesterday morning and I'm now officially over...lazying around at home waiting to hit the gym at 2pm lololol. I have no idea what I'll do with so much free time until September.

[zhall616]

I'm heading to the Beirut, actually, I can't wrap my head around it as of now but I'm super excited. I took my last exam yesterday morning and I'm now officially over...lazying around at home waiting to hit the gym at 2pm lololol. I have no idea what I'll do with so much free time until September.

wow! Lebanon? what takes you there? and I know what you mean about the free time, and nothing to do! I'm a morning person so I've been working out around 9 since school got out.

[YCHR]

wow! Lebanon? what takes you there? and I know what you mean about the free time, and nothing to do! I'm a morning person so I've been working out around 9 since school got out.

Yeah bro, Leb! It's a beautiful city and I'm interested in learning how to properly speak arabic.

[zhall616]

Yeah bro, Leb! It's a beautiful city and I'm interested in learning how to properly speak arabic.

that's awesome bro! I'm headed to the university of alabama!

[zhall616]

May 19, 2011 Upper

Rows
8x95lbs. (Rep PR)
8x100lbs. (Rep PR)
6x105lbs. (PR!)

BB Bench Press
10x95lbs.
5x120lbs.
5x120lbs.
5x125lbs. (PR!) finally an improvement!

Seated Overhead Shoulder Press
8x100lbs. (Rep PR)
7x105lbs. (Rep PR)
6x110lbs. (PR!)

Alternating DB Curls
3x10x30lbs.

Dips
3xBW (did these at the very end, so was pretty dead)

Back Hyperextensions
3x15xBW+20lbs.

Ended with some forearms...

Forearm Curl
20x80lbs.
20x80lbs.

Reverse Forearm Curls
15x30lbs.
15x30lbs.

So today was another GREAT workout! Legs are still shot from yesterday... Besides the workout, today was pretty relaxing. I went shopping with my mom (its her bday) and also went to the grocery store. Overall a good day, and I am definitely looking forward to an off day tomorrow..

Macros were spot on again today, pretty happy with it.

347g Carbs
60g Fat
188g Protein
2620 Calories

[iTrav]

Great thread, man! I'm new to lifting, and have just started bulking up. I see a lot of nutrition logs that have things such as ice cream, sweets, bad foods, etc. It seems a lot of people eat whatever is in reach. Isn't this bad for your body? I mean, can't you get all your macros from healthy food? Or am I missing something? Thanks!

[raiku5]

Dude I am so ready to graduate! Where you headed off to next year? I got motivated to start a log after seeing all the NFSC guys start one. It keeps me in check and allows me to view my progress, whereas before I would just try to remember what weights and stuff I did the previous workout. I typically do BB Bench Press, but I switched to DB for a couple workouts to see if that would help regular bench. I guess I could try adding other chest moves and see how that goes. Thanks for lurkin bro, and let me know if you decide to make your own log!

graduate!..... lucky im just starting highschool this year

[zhall616]

Great thread, man! I'm new to lifting, and have just started bulking up. I see a lot of nutrition logs that have things such as ice cream, sweets, bad foods, etc. It seems a lot of people eat whatever is in reach. Isn't this bad for your body? I mean, can't you get all your macros from healthy food? Or am I missing something? Thanks!

thanks bro! the key is moderation. read the IIFYM sticky! I know you see people posting lots of sweets and stuff, but the majority of our diets are composed of whole, unprocessed foods.

[zhall616]

graduate!..... lucky im just starting highschool this year

yup graduation is tomorrow!

[zhall616]

May 20, 2011
Rest Day
Cardio:None

Macros:
300g Carbs
64g Fat
202g Protein
2500 Calories

Overall, a pretty good, relaxing day. It was definitely a much needed rest day,as my legs are still sore from Wednesday! Tomorrow I will be graduating, so I most likely won't be able to keep up with macros because of cake and stuff :) I will definitely be posting pics of my epic graduation cake tomorrow!!

Some eats:

2 chicken burgers, side of broccoli, 3 Waffles with WF Syrup
http://i55.tinypic.com/5duutj.jpg

turkey waffle sandwich and a side of mixed berries topped with WF Chocolate syrup...
http://i52.tinypic.com/2cm1rm.jpg

AZ Ice Cream, Banana Nut Cheerios, Almond Butter, WF Choco Syrup...
http://i52.tinypic.com/2md3of8.jpg

[iTrav]

Thanks a lot, man! I just read some more threads and I get it now. :)
Anyhow, looking forward to reading more of your log, and congrats on graduation!

[zhall616]

May 21, 2011 Lower

BB Squats
8x95lbs.
7x135lbs.
6x155lbs.
5x175lbs. (Rep PR)
4x180lbs. (PR!!)

Seated Calf Raise
3x10x110lbs. (PR)

Leg Press
10x2PPS+35s
10x3PPS
6x3PPS+25s (PR)

DB SLDL
10x50s
10x60s (PR!!)
8x60s

Standing Calf Raise (Did heavy, lower reps, really focused on TUT)
3x6x180lbs. (PR!!)

Seated Leg Curls
12x115lbs.
10x130lbs.
8x135lbs.

Extras: So I am officially a high school graduate!! Graduated with high honors, and am off to the university this fall! Today's workout was awesome, I felt great and smashed some PRs. I couldn't really track macros yesterday because of my graduation cake (pics below, it was epic).

Macros WITHOUT the cake I had:
264g Carbs
58g Fat
194g Protein
2300 Calories

I would say I had at least 500 calories of cake, so I was definitely in a surplus :)

Here is my cake before it was demolished by everyone...
http://i56.tinypic.com/2j31z5j.jpg

$Shot of the bottom layer... you mirin?
http://i55.tinypic.com/2r3v678.jpg

Thanks guys. Any tips/suggestions are welcome!

[zhall616]

May 22, 2011 Upper

Wide Grip Pulldowns
3x6 heavy sets ending with a drop set

DB Bench Press
10x40s
3x6x55s (PR!)

OH Shoulder Press
8x90lbs.
8x105lbs.
5x110lbs. Really disappointed with these :(

OH Triceps Extension
3x12x55lbs. (Rep PRs)

BB Curls
12x50lbs.
12x55lbs.
8x60lbs.

Decline Pushups
3x15

Forearm Curls
2x20x85lbs.

Reverse Forearm
2x15x35lbs.

Extras: Overall a pretty good workout, but I really struggled with the shoulder presses for some reason! Besides the workout, I was pretty inactive due to rain all day!

Macros:
333g Carbs
66g Fat
195g Protein
2675 Calories

Some eats...

Pre-workout turkey sandwich with cheese, WW waffles topped with AB and bananas...
http://i54.tinypic.com/547wpk.jpg

2 chicken burgers and a side of broccoli...
http://i51.tinypic.com/2m36as2.jpg

And a piece of leftover cake from graduation... :)
http://i51.tinypic.com/ziww83.jpg

[zhall616]

May 23, 2011
Rest day

So quick update guys... I am at our tennis state tournament and play this morning in the semi finals. It is the first time my high school has made it to state in over 20 years!! Semi-Finals match is Tuesday morning and I will update the results later if anyone cares lol
Like I said, I'm at the state tournament so I pretty much spent the day traveling, so macros are slightly lower. I foam rolled and stretched this morning and did some light core work, but besides that, sedentary.

Macros:
259g Carbs
77g Fat
190g Protein
2430 Calories

Wish me luck guys! Thanks!

[jnycs]

Nice thread, I'll be lurkin man.

Got a question for ya though... hows the bodybugg going for ya? Is it still calculating high numbers?

I wouldn't be afraid to bump those macros up man... I'm currently bulking at 2500 cal and I'm shorter than you are.

Just making sure and trying to help... there was a period where I saw no results and didn't change my cals at all.. I was in self-doubt and kept telling myself "it'll happen this week".

Keep that food comin, and congrats on graduating!

[zhall616]

Nice thread, I'll be lurkin man.

Got a question for ya though... hows the bodybugg going for ya? Is it still calculating high numbers?

I wouldn't be afraid to bump those macros up man... I'm currently bulking at 2500 cal and I'm shorter than you are.

Just making sure and trying to help... there was a period where I saw no results and didn't change my cals at all.. I was in self-doubt and kept telling myself "it'll happen this week".

Keep that food comin, and congrats on graduating!

thanks man! the bodybugg is awesome! on days I do nothing, I'm typically hitting 2500-2600 calories. On workout and tennis days it's anywhere from 2700-3100. I will definitely be bumping macros very soon. I weigh weekly and adjust accordingly. Thanks for lurkin!

[zhall616]

Sorry guys, it has been hard to update the past few days. I took two straight days off from the gym but was still very active because of the tennis state tournament, where we placed 3rd in the state!! Anyways, today was leg day. I didn't really expect to improve on my lifts because I haven't been eating enough the past two days, but I am definitely making up for it today! Still made a couple PR's! Here is my workout...

May 25, 2011 Lower

BB Squats
8x95lbs. (warm-up)
8x135lbs.
7x155lbs. (Rep PR)
5x175lbs.
4x185lbs. (PR!!)

Seated Calf Raise- Really focused on TUT again
3x10x115lbs. (PR)

Leg Press
10x3PPS
10x3PPS
8x3PPS+25s (PR!!)

DB SLDL (thanks Cum, for the technique vid!)
12x55s
10x60s (Rep PR)
8x65s (PR!!)

Standing Calf Raise- again, focus on TUT
3x6x190lbs.

Lying Leg Curls
6x115lbs.
2x4x120lbs. (PR)

Ended with some abs...

Rope Crunches-
15x62.5lbs.
2x15x67.5lbs.

Oblique Crunches
50 each side

Couldn't really keep up with macros the past couple days but here are some food pics....
Edit: Macros for today (May 25th)....
369g Carbs
60g Fat
186g Protein
2700 Calories

Dragonfire chicken from T.G.I. Friday's...
http://i53.tinypic.com/29m9h1h.jpg

Turkey wrap with ranch dressing, tomatoes, and lettuce with side of veggies...
http://i56.tinypic.com/1y989e.jpg

Protein fluff with whip cream, almond butter, and ice cream sundae poptart...
http://i52.tinypic.com/2a7bouh.jpg

Tips/suggestions are welcome as usual guys!

[PM12345]

late, but in on this bro!

[zhall616]

late, but in on this bro!

thanks man!

[danzink]

Ice cream looks good! Hows the bodybugg reading?

[zhall616]

Ice cream looks good! Hows the bodybugg reading?

thanks bro! bodybugg is awesome. even on days where I do basically nothing, it's reading minimum 2500 calories. I will post some screenshots of the readings I've been getting later.

[zhall616]

May 26, 2011 Upper

BB Bench Press
10x95lbs. (warmup)
3x6x125lbs. (PR!!)
Really excited about bench... finally improving!

Rows
2x8x90lbs. (lowered weight due to bad form at higher weight!)
8x100lbs.

OH Shoulder Press
10x100lbs (Rep PR)
8x110lbs.
6x110lbs. (PR!!)

Lat Pulldown
12x105lbs.
8x110lbs.
6x120lbs.

BB Curls
12x50lbs.
10x50lbs.

DB OH Triceps Extension
14x55lbs. (Rep PR)
12x55lbs.

Extras:
Felt really good in the gym today, and super excited about seeing improvement on bench press! I am really looking forward to an off day tomorrow and will probably do some foam rolling and light core work.

Macros:
362g Carbs
62g Fat
194g Protein
2716 Calories

Some eats...

turkey sandwich, broccoli, tomato (not pictured), and some garlic/rosemary seasoned fries
http://i54.tinypic.com/ezki9e.jpg

PWO sludge with ff gy, ice cream sundae poptart, whip cream, and blueberries
http://i55.tinypic.com/2z4lpok.jpg

two turkey and cheese sandwiches with asparagus (yes, WF syrup on the veggies :)
http://i56.tinypic.com/ziptuh.jpg

Also, some previous bodybugg readings...
http://i52.tinypic.com/2zhjcps.png

http://i52.tinypic.com/21cd1co.png

http://i56.tinypic.com/210c0nd.png

[mannydawg]

dang someone is active.

[zhall616]

dang someone is active.

on days i hit 3000+, I usually have a tennis match and lifting! on off days, it is typically lower, usually between 2600-2700. but now tennis is over so i expect to hit ~2600-2800 over a daily basis. I sure hope this thing is accurate!

[jnycs]

Those sandwich thins are awesome to fit into the diet.
I eat them... instead of one sandwich, I get to eat two haha.

[zhall616]

Those sandwich thins are awesome to fit into the diet.
I eat them... instead of one sandwich, I get to eat two haha.

haha exactly!! i typically go for more volume, so 100 cals per sandwich thin works out nicely and makes it easier to get in two sandwiches!

[PM12345]

Good stuff bro! just wondering, what kind of rows are you doing?

[zhall616]

Good stuff bro! just wondering, what kind of rows are you doing?

i have been using this machine for rows...
http://i55.tinypic.com/2vbudf4.jpg

So the weight listed is the weight on each side. I may switch this one up and start doing a different type of row.

[chichinnn]

(yes, WF syrup on the veggies :) lol i thought i was weird for doing this today!! i put some cinnamon and WF pancake syrup on my broccoli:D btw how are you liking your bodybugg? ive been debating on whether to buy one or not..

[zhall616]

lol i thought i was weird for doing this today!! i put some cinnamon and WF pancake syrup on my broccoli:D btw how are you liking your bodybugg? ive been debating on whether to buy one or not..

dude I think I put WF pancake or chocolate syrup on everything! lol my family makes fun of me for it. they're like "chocolate syrup on veggies? really?" oh well...
the bodybugg is awesome! it's really interesting to see how certain activities cause increases in expenditure. I am still learning from it and would say that it's definitely a helpful tool.

[chichinnn]

dude I think I put WF pancake or chocolate syrup on everything! lol my family makes fun of me for it. they're like "chocolate syrup on veggies? really?" oh well...
the bodybugg is awesome! it's really interesting to see how certain activities cause increases in expenditure. I am still learning from it and would say that it's definitely a helpful tool.

lol i just put some pancake and chocolate into my artic zero in honor of you:D yeah i really want a bodybugg but my parents are gonna think im psycho! i just bought a kitchen scale yesterday and my dad said im too much and stuff.. ahha but yeah, i want a bodybugg because im tired of guessing how many calories i need, and im cutting right now and i think i might be undereating:/

[zhall616]

lol i just put some pancake and chocolate into my artic zero in honor of you:D yeah i really want a bodybugg but my parents are gonna think im psycho! i just bought a kitchen scale yesterday and my dad said im too much and stuff.. ahha but yeah, i want a bodybugg because im tired of guessing how many calories i need, and im cutting right now and i think i might be undereating:/

thanks bro! arctic zero is awesome for cutting. can't beat the 150 cals per pint! most people dont even notice the bodybugg on your arm. the only time people notice is if they happen to touch it. otherwise, nobody notices it or says anything about it. and it's comfortable to wear! you really don't even know it's there after the first day or so

[chichinnn]

thanks bro! arctic zero is awesome for cutting. can't beat the 150 cals per pint! most people dont even notice the bodybugg on your arm. the only time people notice is if they happen to touch it. otherwise, nobody notices it or says anything about it. and it's comfortable to wear! you really don't even know it's there after the first day or so you dont even know how tempted i am to buy one tomorrow!


Which Bodybugg do you have? and how much did you pay for it? im thinking about the SP if i were to get one..

[zhall616]

you dont even know how tempted i am to buy one tomorrow!

if you have the extra cash, why not? haha I'm sire you've already checked it out, but I would look at the bodybugg thread in the nutrition section. it has alot of people commenting on their experiences with it and they are typically pretty detailed.

[zhall616]

highest expenditure that I have gotten so far... nothing close to Cum's lol
http://i51.tinypic.com/v83hop.png

[SexyJams]

highest expenditure that I have gotten so far... nothing close to Cum's lol


Do you have a subscription to BodyBugg?
The Uk equivalent is called Ki Fit and I might buy one. But I don't know whether it will work without a subscription.

[zhall616]

Do you have a subscription to BodyBugg?
The Uk equivalent is called Ki Fit and I might buy one. But I don't know whether it will work without a subscription.

yah i have the bodybugg. i am on the free 6 month subscription it came with

[zhall616]

May 27, 2011
Rest Day

Cardio: Tennis

Also did 10 minutes of foam rolling at the gym and some light core work. Had to work a lock in last night so was exhausted all day!

Macros:
319g Carbs
62g Fat
201g Protein
2601 Calories

sludge with blueberries, kashi cereal, almond butter, topped with ff whip cream...
http://i55.tinypic.com/24cgqxs.jpg

two turkey and cheese sandwiches, sliced tomato, broccoli...
http://i55.tinypic.com/2nkia2a.jpg

Edy's thin mint girlscout cookie ice cream...
http://i53.tinypic.com/14xhr8o.jpg

Bodybugg expenditure...
http://i55.tinypic.com/rc4wol.png

Thanks guys!

[SexyJams]

yah i have the bodybugg. i am on the free 6 month subscription it came with

What happens when that subscription runs out though? Does it still tell you how many calories you burned?

[zhall616]

What happens when that subscription runs out though? Does it still tell you how many calories you burned?

you have to pay to extend the subscription, so I would guess that it wouldn't show you because it wouldn't let you get into the program.

[SexyJams]

you have to pay to extend the subscription, so I would guess that it wouldn't show you because it wouldn't let you get into the program.

That sucks man. So you have like a useless $200 device? I might not buy one if that's the case.

The one in the UK may be different though.

Also, good eats man, I'm so hungry right now :P
Shoulsn't you be eating more than you burn though? You're supposed to be bulking!

Do you eat from 2:00 to 10:00?

[zhall616]

That sucks man. So you have like a useless $200 device? I might not buy one if that's the case.

The one in the UK may be different though.

Also, good eats man, I'm so hungry right now :P
Shoulsn't you be eating more than you burn though? You're supposed to be bulking!

Do you eat from 2:00 to 10:00?

no the device is good now because I have the subscription. I will just have to renew it once it ends. yah, a macro bump will occur once I get back from Hawaii (I leave tomorrow). my feeding window is from 2-10, yes.

[SexyJams]

no the device is good now because I have the subscription. I will just have to renew it once it ends. yah, a macro bump will occur once I get back from Hawaii (I leave tomorrow). my feeding window is from 2-10, yes.

The subscription seems steep though.
Must be hard sorting out a good meal plan whilst having moving house/country occuring around you. You're doing well considering.

[zhall616]

The subscription seems steep though.
Must be hard sorting out a good meal plan whilst having moving house/country occuring around you. You're doing well considering.

the subscription is free for the first 6 months... after, that, its either $10 a month, $50 for 6 months, or $80 for a year. imo, that is relatively cheap for what you are getting

[SexyJams]

the subscription is free for the first 6 months... after, that, its either $10 a month, $50 for 6 months, or $80 for a year. imo, that is relatively cheap for what you are getting

Oh, I apologise. It's just the UK that has an awfully expensive subscription. 12 months costs £118.00. That converts to be $191! Such a rip off for a subscription.

[Cumulonimbus]

Glad you like the bodybugg! I was skeptical at first as well so I used my own macros, but then noticed the thing is damn accurate and even picks up when I fidget. Food looks great, I gotta start getting more creative, I've been doing similar meals as of late.

Enjoy the trip in Hawaii as well, I've never been that far, just been down south to Cuba and Dominican. A good diet break you'll have!

[zhall616]

Glad you like the bodybugg! I was skeptical at first as well so I used my own macros, but then noticed the thing is damn accurate and even picks up when I fidget. Food looks great, I gotta start getting more creative, I've been doing similar meals as of late.

Enjoy the trip in Hawaii as well, I've never been that far, just been down south to Cuba and Dominican. A good diet break you'll have!

thanks bro! that makes me feel alot better about the accuracy and I will definitely be bumping macros when I get back! I am stoked about hawaii. it will be my second time, and this time I am much older and in much better shape lol bring on the beach girls! dude, your meals look incredible... you inspired my waffle sandwiches and poptarts in sludge! I am pretty glad to have a diet break. I am going to make an attempt to get sufficient protein and fat while i am gone, but besides that, its all portion control and moderation :) thanks for lurkin!

[chichinnn]

dude, i ended up buying the bodymedia! so i wore it today.. starting at 11 (i guess it guessed my calories from 12 am to 11 am..) and i just put it into my computer right now and it says i burnt 3,072! way more than i thought i was burning.. i love this thing... so did you see you cals differ the more you wore it? i dont want to up my calories just yet.. thanks!

[danzink]

Oh, I apologise. It's just the UK that has an awfully expensive subscription. 12 months costs £118.00. That converts to be $191! Such a rip off for a subscription.

my thoughts exactly... Tempted to get american one off ebay.

[SexyJams]

my thoughts exactly... Tempted to get american one off ebay.

Would the logistics of that work out?
Do they offer the subscription to British people? If so... I think I may join you.

[zhall616]

dude, i ended up buying the bodymedia! so i wore it today.. starting at 11 (i guess it guessed my calories from 12 am to 11 am..) and i just put it into my computer right now and it says i burnt 3,072! way more than i thought i was burning.. i love this thing... so did you see you cals differ the more you wore it? i dont want to up my calories just yet.. thanks!

dude that's awesome! when you aren't wearing it, it assumes that you're sedentary I think! the expenditure doesn't change much, it just all depends on what you're doing that day. good luck with it bro!

[zhall616]

my thoughts exactly... Tempted to get american one off ebay.

do it! if anything, buy one and use it while you have the subscription. then once you've gotten a pretty good idea of your expenditure when doing certain things, resell it. you should be able to get back most of what you paid.

[SexyJams]

do it! if anything, buy one and use it while you have the subscription. then once you've gotten a pretty good idea of your expenditure when doing certain things, resell it. you should be able to get back most of what you paid.

You can't buy them in the UK.
I just tried on their 24hourfitness website and they don't sell BodyBugg outside the US :/

[zhall616]

May 28, 2011 Lower

BB Squats
10x135lbs.
3x5x185lbs. (PR)

Seated Calf Raise
3x10x115lbs. (PR, focus on TUT)

Leg Press
3PPSx12
3PPSx12
3PPS+25sx10 (Rep PRs)

Lying Leg Curls
3x6x120lbs. (PR)

DB SLDL
15x55s
12x60s
10x65s (all rep PRs)

Macros:
360g Carbs
68g Fat
188g Protein
2800 Calories

Overall a great workout. I am really excited to notice squat increases every workout! Also played some tennis, and I leave for Hawaii tomorrow! Aloha!

Expenditure:
http://i53.tinypic.com/ws615i.png

Eats:
Turkey sandwich on WW waffles, sliced tomato, broccoli, oven fries...
http://i56.tinypic.com/2elywpi.jpg

Turkey sandwich, lettuce, tomato on foccaccia bread...
http://i52.tinypic.com/ayafxz.jpg

Edy's Girlscout thin mint ice cream :)
http://i54.tinypic.com/xnyss5.jpg

[PM12345]

Food looks good man! How do you like db sldl over bb sldl? I think I'm gonna try dumbell sldl tomorrow :p

Also, Have fun in hawai brah!

[zhall616]

Food looks good man! How do you like db sldl over bb sldl? I think I'm gonna try dumbell sldl tomorrow :p

Also, Have fun in hawai brah!

thanks dude! I have never done it with a BB so I can't really say, but i got the form of the DB SLDL from Cum's log if you are looking for a visual

[Cumulonimbus]

For overall TUT and MMC, DB SLDL's are the bomb. I rarely do BB SLDL's. I just can't seem to get the full ROM while keeping form down to a T. I just stick with regular or sumo BB deadlifts.

[zhall616]

For overall TUT and MMC, DB SLDL's are the bomb. I rarely do BB SLDL's. I just can't seem to get the full ROM while keeping form down to a T. I just stick with regular or sumo BB deadlifts.

thanks bruh. repped. do you see anywhere on Lyle's Generic Bulking Routine where I could fit in deadlifts?

[zhall616]

aloha!
quick update here...
Hawaii is incredible! The weather is perfect, and it has really been a good diet/workout break. There is a workout room at the resort I am staying at and I did a lighter upperbody exercise yesterday. The equipment is VERY limited (DBs, lat pulldown, and a pull up bar). I guess I will go ahead and say this is my deload week. I am going to try and get in there at least two more times while I am gone. Diet has been all portion control and moderation :) and I have easily hit my protein and fat requirements every day, which was all I really cared about. Here are a couple eats, though nothing too interesting...

16 oz. Salmon in an incredible pesto sauce...
http://i51.tinypic.com/25gfadx.jpg

Grilled Sea Bass on top of a bed of spinach... (this was incredible!)
http://i53.tinypic.com/20st3ds.jpg

Late night snack at the resort to curb my sushi craving...
http://i56.tinypic.com/of2b74.jpg

Turkey and Swiss sandwich at the beach...
http://i56.tinypic.com/28jv0r9.jpg

And the beach...
http://i54.tinypic.com/2hnp3l5.jpg

Mahalo! (Thanks) Will post more pics of food within the next couple days

[PM12345]

aloha!
quick update here...
Hawaii is incredible! The weather is perfect, and it has really been a good diet/workout break. There is a workout room at the resort I am staying at and I did a lighter upperbody exercise yesterday. The equipment is VERY limited (DBs, lat pulldown, and a pull up bar). I guess I will go ahead and say this is my deload week. I am going to try and get in there at least two more times while I am gone. Diet has been all portion control and moderation :) and I have easily hit my protein and fat requirements every day, which was all I really cared about. Here are a couple eats, though nothing too interesting...

16 oz. Salmon in an incredible pesto sauce...
http://i51.tinypic.com/25gfadx.jpg

Grilled Sea Bass on top of a bed of spinach... (this was incredible!)
http://i53.tinypic.com/20st3ds.jpg

Late night snack at the resort to curb my sushi craving...
http://i56.tinypic.com/of2b74.jpg

Turkey and Swiss sandwich at the beach...
http://i56.tinypic.com/28jv0r9.jpg

And the beach...
http://i54.tinypic.com/2hnp3l5.jpg

Mahalo! (Thanks) Will post more pics of food within the next couple days

Sounds like fun man! Enjoy Yourself!

[jnycs]

thanks bruh. repped. do you see anywhere on Lyle's Generic Bulking Routine where I could fit in deadlifts?

I'm using the same routine man. I alternate between my two days. So:
Lower A DBSL
Lower B BBDL

I really love both exercises, so I just made the routine work in my favor. It also keeps myself from getting bored doing EXACTLY the same thing twice a week.

I do the same with my chest presses
Upper A DB bench press
Upper B BB bench press

Hope it helps man!

[zhall616]

I'm using the same routine man. I alternate between my two days. So:
Lower A DBSL
Lower B BBDL

I really love both exercises, so I just made the routine work in my favor. It also keeps myself from getting bored doing EXACTLY the same thing twice a week.

I do the same with my chest presses
Upper A DB chest press
Upper B BB chest press

Hope it helps man!

that sounds perfect. I'll definitely start doing that when I get back from my trip. repped. thanks bruh

[raiku5]

yah i have the bodybugg. i am on the free 6 month subscription it came with

what is and how do u get a bodybugg?

[raiku5]

May 27, 2011

sludge with blueberries, kashi cereal, almond butter, topped with ff whip cream...


getting more creative and better at making creations are we? haha

[zhall616]

what is and how do u get a bodybugg?

go here: bodybugg.com

also, discussed by forum members here: http://forum.bodybuilding.com/showthread.php?t=132450533

[zhall616]

Hey guys I am finally back! I have been away in Hawaii for 12 days and I am finally home, and definitely glad to be. I will admit it was a great diet break, as I got to enjoy a family vacation and not have to worry about macros and such. I did manage to hit protein and fat requirements every day, so I would say that's a success. I was able to workout while gone and probably got in 4-5 solid workouts, none of which I will post because I wasn't able to use my usual equipment or weights. I am definitely glad to be back and am looking forward to killing it in the gym tomorrow! Tomorrow I am going to destroy legs. I have decided to incorporate deadlifts in my lower once a week in place of DB SLDL and I will be replacing lying leg curls with leg extensions every other workout. I will also be making slight adjustments to my upper routine, alternating between BB Bench and DB Bench, various forms of rows/pulldowns, etc.

Anyways, just had to make a quick update post a couple food pics from Hawaii...

Chicken sandwich with lettuce, tomato, avocado... simple but delicious!
http://i51.tinypic.com/33a9a8h.jpg

Pepperoni and pineapple pizza... one of the best I have ever had! (cousin in the background)
http://i56.tinypic.com/3089nw1.jpg

Chicken and veggies thing on flatbread with chips at a local grill...
http://i54.tinypic.com/2q028pl.jpg

[zhall616]

Thursday May 9, 2010

Rest Day
No Cardio

Basically spent the whole day traveling back from Hawaii, so nothing exciting.

Macros:
356g Carbs
70g Fat
165g Protein
2652 Calories

Expenditure:
http://i51.tinypic.com/wmf79l.png

Eats:
EPIC Yogurt Bowl with Cinnamon Cheerios, berries, AB, FF whip cream...
http://i53.tinypic.com/3340njp.jpg

Frozen Berries with FF Whip cream...
http://i53.tinypic.com/xfumog.jpg

Two turkey and cheese sandwiches, side of veggies with WF syrup...
http://i54.tinypic.com/v6ke53.jpg

Two FROZEN Chocolate Chip Cookie Dough Poptarts with AB in between... so good
http://i54.tinypic.com/fascjl.jpg

[PM12345]

good stuff, but why dont you add 250-500 cals ontop of what the bb says?

[zhall616]

good stuff, but why dont you add 250-500 cals ontop of what the bb says?

Ha funny question. I had been traveling all day and fell asleep around 7pm! I'm not really worried about it because it was some much needed rest

[zhall616]

6/10 Lower

BB Squats
6x135lbs.
5x135lbs.
5x135lbs.

Leg Press
3x10x3PPS

Seated Calf
2x10x115lbs.

Lying Leg Curl
3x6x120lbs.

DB SLDL
12x60s
10x60s

Standing Calf
3x6x200lbs.

Extras: So if you noticed, I dropped weight considerably in squats and lightly on the leg presses. I realized I was doing shi**** squats with horrible form and decided it was more beneficial for me now and in the long run to do them the right way. Squats are now all ATG. I have the least flexibility of anyone I know, so I put 10lb. plates under my heels to aid in getting the full ROM. I noticed a HUGE difference in the feel, though I dropped weight by about 50lbs. On leg press, I am making sure to go all the way to the chest slowly, then explode up! Other than that, it was an awesome workout and I am so glad to finally be back in my gym, not some crappy hotel resort gym. I am going to try and post some vids soon to get a form check from you guys. I also played some tennis with my friend today, so got in some good exercise along with my actual workout.

Macros:
409g Carbs
73g Fat
168g Protein
3001 Calories

3000k club! feelsgoodman.

Expenditure:
http://i56.tinypic.com/28klrv7.png

Eats:
2 chicken burgers with cheese, side of broccoli...
http://i51.tinypic.com/vnhuux.jpg

GY with WCW and cheerios....
http://i53.tinypic.com/e14t8m.jpg

Edy's thin min girl scout ice cream....
http://i51.tinypic.com/21oo66f.jpg

WW Waffles with CRS, WF syrup, FF whip cream...
http://i51.tinypic.com/2ai3c07.jpg

Any comments/tips are welcome!

[zhall616]

Leg vascularity after yesterday's workout... gah I am so weak....

http://i51.tinypic.com/2rrrqll.jpg

http://i56.tinypic.com/213i2v.jpg

[jnycs]

glad to see you're back killin it and that you're using the advice of switching up your upper and lower routines!

[PM12345]

nice vascularity bro, are those lifting shoes?

[Cumulonimbus]

Glad to hear you enjoyed your vacation :) I am waiting for my parents to come back home so I can force them to plan a vacation to Cuba or The Dominican :D

The pizza looks so good. I am a huge fan of Hawaiian pizza, mmm pineapple and bacon. The curly crust just makes it even that much better.

Glad to hear you dropped the weight and made the decision yourself, good mindset. I also use plates under my feels do go ridiculously low :p Focus on the hip thrust with squats and driving it through the heels.

Lastly, sick leg vascularity, I remember when I first noticed my leg veins.. I was like ohh shiii! A good moment it was :)

[zhall616]

glad to see you're back killin it and that you're using the advice of switching up your upper and lower routines!

yah thanks for all your help with that!


nice vascularity bro, are those lifting shoes?

those are vibram fivefingers. soo comfortable!


Glad to hear you enjoyed your vacation :) I am waiting for my parents to come back home so I can force them to plan a vacation to Cuba or The Dominican :D

The pizza looks so good. I am a huge fan of Hawaiian pizza, mmm pineapple and bacon. The curly crust just makes it even that much better.

Glad to hear you dropped the weight and made the decision yourself, good mindset. I also use plates under my feels do go ridiculously low :p Focus on the hip thrust with squats and driving it through the heels.

Lastly, sick leg vascularity, I remember when I first noticed my leg veins.. I was like ohh shiii! A good moment it was :)

dude nice hearinng from you. that pizza was definitely one of the best i have had. I have always been a pepperoni and pineapple guy, never tried the bacon but it sounds incredible! Yah I figured it would be better for me in the long run to get my form spot on before I move to the heavy weights. Seeing vascularity is a good feeling! Still have alot of improvement to make!

[zhall616]

June 11, 2011
Rest Day
Cardio: None

So today should've been an upper day, but I had to work all day til around 6. I was going to hit the gym when I got off work but i randomly got sick. Had the worst stomach pain in my life and spent the whole night shi***** and throwing up. I literally almost went to the hospital. Took in ~2200 calories before all that started but most of it I threw up. Does anybody know what I should do about that? Did I still get those calories? Any help would be great.

Expenditure:
http://i52.tinypic.com/257iy2t.png


Eats:
Pancakes with WF syrup...
http://i53.tinypic.com/23h92md.jpg

Cheese omelette with sriracha and broccoli... (started feeling sick after this)
http://i53.tinypic.com/4jq0li.jpg

Bowl of mixed berries...
http://i56.tinypic.com/296gq5h.jpg

WW Waffles with CRS and WF syrup...
http://i55.tinypic.com/2rh5xfa.jpg

Juicy Lucy with a sliced tomato...
http://i55.tinypic.com/2h81sw3.jpg

[raiku5]

June 11, 2011
Rest Day
Cardio: None

So today should've been an upper day, but I had to work all day til around 6. I was going to hit the gym when I got off work but i randomly got sick. Had the worst stomach pain in my life and spent the whole night shi***** and throwing up. I literally almost went to the hospital. Took in ~2200 calories before all that started but most of it I threw up. Does anybody know what I should do about that? Did I still get those calories? Any help would be great.

Expenditure:


Eats:
Pancakes with WF syrup...

Cheese omelette with sriracha and broccoli... (started feeling sick after this)

Bowl of mixed berries...

WW Waffles with CRS and WF syrup...

Juicy Lucy with a sliced tomato...


could have been to much fake sweetners it can make u sick or have laxitive effect(just lay of them for a bit and u should be good IF IF IF it was that)or could have been old cheese or just a straight up bug it is summer now or just about to start pretty common.

GET WELL FAST!!!

ps not to sound shallow cause i do care that ur sick (no homo) but where did u get ur bodybugg form bodybugg.com and do u really get a free trail?

pss again GET WELL FAST!!aka soon(duh)

[zhall616]

could have been to much fake sweetners it can make u sick or have laxitive effect(just lay of them for a bit and u should be good IF IF IF it was that)or could have been old cheese or just a straight up bug it is summer now or just about to start pretty common.

GET WELL FAST!!!

ps not to sound shallow cause i do care that ur sick (no homo) but where did u get ur bodybugg form bodybugg.com and do u really get a free trail?

pss again GET WELL FAST!!aka soon(duh)

i got it from 24hour fitness, and it comes with a free 6 month trial, yes.

[zhall616]

June 11, 2011
Rest Day
Cardio: None

So today should've been an upper day, but I had to work all day til around 6. I was going to hit the gym when I got off work but i randomly got sick. Had the worst stomach pain in my life and spent the whole night shi***** and throwing up. I literally almost went to the hospital. Took in ~2200 calories before all that started but most of it I threw up. Does anybody know what I should do about that? Did I still get those calories? Any help would be great.

Expenditure:
http://i52.tinypic.com/257iy2t.png


Eats:
Pancakes with WF syrup...
http://i53.tinypic.com/23h92md.jpg

Cheese omelette with sriracha and broccoli... (started feeling sick after this)
http://i53.tinypic.com/4jq0li.jpg

Bowl of mixed berries...
http://i56.tinypic.com/296gq5h.jpg

WW Waffles with CRS and WF syrup...
http://i55.tinypic.com/2rh5xfa.jpg

Juicy Lucy with a sliced tomato...
http://i55.tinypic.com/2h81sw3.jpg

bump.

[jnycs]

I agree with the artificial sweeteners(your WF syrups, etc)... you said you started feeling sick after ingesting them. If I ingest more than I should... my stomach flushes it all out with no remorse.

Try taking some out, and see if that works.
If not, could just be a common stomach bug.

[zhall616]

I agree with the artificial sweeteners(your WF syrups, etc)... you said you started feeling sick after ingesting them. If I ingest more than I should... my stomach flushes it all out with no remorse.

Try taking some out, and see if that works.
If not, could just be a common stomach bug.

thanks man I'll try that and see what happens. I was super careful eating anything today and it seemed good. definitely used less WF syrup and only one diet drink.

[raiku5]

thanks man I'll try that and see what happens. I was super careful eating anything today and it seemed good. definitely used less WF syrup and only one diet drink.

u can make homemade "syrup" i make howmade jelly just by microwaving strawberries or blueberries and them put them in a bag and beat them with a spoon its thicker than jelly but just as sweet or sometimes sweeter also u can add stevia to it if ur really a sweet tooth keep up the progress,blogs,threads,post and uploads!

[zhall616]

June 12, 2011
Upper

DB Chest Press
10x45s
8x50s
5x55s

Lat Pulldown
1x7
1x6
1x8
1x7

OH Shoulder Press
8x90lbs.
6x100lbs.
6x90lbs.

BB Curl
2x10x50lbs.

OH Triceps Extension
12x55lbs.
10x50lbs.

Expenditure:
http://i53.tinypic.com/t6bgv8.png
Literally sat on my asss all day and did NOTHING.

Macros:
335g Carbs
72g Fat
152g Protein
2600 Calories (Thought I was at a bigger surplus)

PB&Co DCD, banana, waffle sandwich...
http://i54.tinypic.com/16c2z5z.jpg

Edy's thin mint, caramel delight...
http://i51.tinypic.com/2hxwtn7.jpg

2 mini pizzas and sliced tomato...
http://i52.tinypic.com/2i9hzwm.jpg

Carbmaster Yogurt with 2 choco chip cookie dough poptarts and almond butter...
http://i56.tinypic.com/20jx8p.jpg

Plate of turkey with melted cheese and sriracha.. (needed protein lol)
http://i56.tinypic.com/xqjfab.jpg

Overall a crappy day and a crappy workout, but I expected it after being sick the day before. Weights couldn't seem to go up, less intensity, just bad. Hopefully tomorrow will be better and I will have a better workout. The bodybugg had said I had burned 2200 calories by 11pm, so I ate 2600 to have my surplus. I woke up this morning, plugged it in, and my expenditure came out to 2549? WTF? So I wasn't at as much of a surplus as I'd like. I guess I will make it up tomorrow? Anyways, sorry for the rant.

[zhall616]

Hey guys here are a couple vids of my leg day. I just wanted to see what yall think about my form and how I can improve. Note that I am not very flexible at all, and am working on it with yoga. The squats are just 145lbs. with 10lb. plates under my heels. I know it's not alot of weight but I am not very strong. Leg Press is 3PPS, tried to go as low as possible.

Leg Press
695NEqh3hA8

Squats
VEC70LDefpo

[PM12345]

LOL as if you posted your form check vids 10 mins before me ;)

[zhall616]

LOL as if you posted your form check vids 10 mins before me ;)

lol im sneaky like that

[Cumulonimbus]

Solid form on the leg press. The higher your feet are the more glute ham recruitment and while the lower your foot placement is the more quad recruitment. So go by feel for that.

With the squats, I would go a bit wider the the toes point out just slightly to try and go lower bro. Try incorporating hip mobility drills and a lot of stretching. The wider stance should allow for more depth and hip drive.

Overall good sh!t!

[zhall616]

Solid form on the leg press. The higher your feet are the more glute ham recruitment and while the lower your foot placement is the more quad recruitment. So go by feel for that.

With the squats, I would go a bit wider the the toes point out just slightly to try and go lower bro. Try incorporating hip mobility drills and a lot of stretching. The wider stance should allow for more depth and hip drive.

Overall good sh!t!

Thanks for the help! I will probably start putting my feet lower on leg press, because I use that mainly for quads purposes. I am really trying to work on flexibility, and have started foam rolling on my off days. I may start taking a yoga class once a week or something. I will definitely try a wider stance and see how that goes.

[zhall616]

June 13, 2011
Lower

BB Squats
3x5x145lbs. (Vid in post above)

Seated Calf TUT
3x10x115lbs.

Deadlift (hadn't done these in a while, but will incorporate every other leg workout)
3x5x185lbs.

Leg Press (vid above, way better form than normal, so I will say that's improvement)
3x10x3PPS

Standing Calf
3x8x200lbs.

Expenditure:
http://i53.tinypic.com/5zp6x5.png

Eats:
Pumpkin proats with strawberries and almond butter...
http://i53.tinypic.com/66j405.jpg

Turkey and cheese sandwich with veggies and popcorn...
http://i51.tinypic.com/30a3ukp.jpg

Macros:
455g Carbs
87g Fat
188g Protein
3306 Calories!!

Extras:
Overall an awesome workout. I definitely killed it today! The weather was great, had some work during the day and played tennis with my best friend in the evening. I posted vids of the squats and leg presses in an above post, so if any of you have another suggestion, feel free. I am starting to work on my flexibility. Today was probably the highest amount of calories I've eaten in about a year lol. It felt awesome, and i wish I could keep the expenditure up there like that every day. Bulking on 2700 calories sucks!! I may snap some progress pics today. Thanks guys!

[t1ger]

Nice food intake right thar! :cool:

Sub'd

[raiku5]

would rep but have to spread more till i give vack to u again

[zhall616]

Nice food intake right thar! :cool:

Sub'd

thanks man! glad to have you! I edited my above post and put the graph on there.

[zhall616]

June 14, 2011
Rest Day
Cardio:Tennis with friend

Expenditure:
http://i56.tinypic.com/ereayt.png

Macros:
345g Carbs
68g Fat
188g Protein
2724 Calories

Eats:
Cheese omelette topped with sriracha, side of veggies, oven fries...
http://i54.tinypic.com/nclaxk.jpg

Was on the go so I grabbed a turkey sandwich from subway...
http://i52.tinypic.com/amyz29.jpg

Fluff with bananas and FF whip cream...
http://i51.tinypic.com/11r6pmq.jpg

Skinny cow strawberry cheesecake... :)
http://i53.tinypic.com/2zj9w1f.jpg

Overall a great day, and some much needed rest was had. I did play tennis with my friends, but we played doubles, so not near as intense. Other than that, did some grocery shopping, went to the bank, flayed frisbee with my dad, and just chilled. Looking forward to killing it with an upper day tomorrow! Also, I'm having BnJ's pint night tomorrow with a couple friends for my birthday (will be turning 18 on June 16th), so I will be fitting an entire pint into the macros lol. That's about it for today. Thanks guys!

[raiku5]

whats ur workout schedule? on one day off one day repeat?

[zhall616]

whats ur workout schedule? on one day off one day repeat?

I do lower, upper, off, repeat. But being sick and vacation screwed me up so I'm trying to get back on schedule, which is why it might look off right now lol

this is the routine I am following, with a couple things changed...
http://jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

[raiku5]

I do lower, upper, off, repeat. But being sick and vacation screwed me up so I'm trying to get back on schedule, which is why it might look off right now lol

this is the routine I am following, with a couple things changed...


oh cool and thnx for the rep! oh i posted bandj section on MEN just in case u want to see what we have here in VA

[MJFan1]

Subbed! Good stuff in here, just read through the whole thread.

[zhall616]

Subbed! Good stuff in here, just read through the whole thread.

thanks man glad to have you

[Shazriki]

In for this, love to see the younger people getting into lifting. 4 years ago I had the chance to get into it but I let it pass me by, not you!

[zhall616]

June 15, 2011
Upper

DB Bench Press (tried to really focus on MMC)
3x8x100 (2x50lb DBs)

Lat Pulldown
10x105lbs.
8x110lbs.
7x110lbs.

OH Shoulder Press
10x90lbs.
7x95lbs.
7x100lbs.

Low Row
15x90lbs.
12x110lbs.

DB Incline
12x35s
9x35s

Tricep Rope Pulldown
3x12x35lbs.

BB Curls
12x50lbs.
10x50lbs.

Oblique Crunches
25 each side

Cable Crunches
3x15x62.5lbs.

Pushups
4x25

Expenditure:
http://i52.tinypic.com/2hzmk5s.png

Macros:
420g Carbs
73g Fat
190g Protein
3004 Calories

Eats:
2 turkey and cheese sandwiches with sugar/cinnamon popcorn...
http://i55.tinypic.com/2dv7cyg.jpg

BnJ's Phish Food... :)
http://i54.tinypic.com/2hwoia0.jpg

Not really an interesting food day, but an awesome workout! I felt great, had awesome energy, and felt really good about all my lifts. Finally progressing after trusting the bodybugg and eating at a surplus! Tomorrow, the 16th, is my birthday so looking forward to that. Not much else to say, gonna kill legs tomorrow and have a good birthday dinner!

[raiku5]

happy early bday! just to let u know keep it up man ur a big inspiration! if im like u when i get a bit older thad be pretty kool.

[Bnizzle163]

Sorry to hear you were sick bro. There's some nasty stuff going around right now. I'm in the same boat you were. Woke up at 4am the other day s**tin my brains out :p.

On the squats, definitely try a slightly wider stance an let your hips and back scoot back a little on your way down, then when coming up, drive through the heels hard and push your hips a little to get some extra drive! Leg press looks $$ though.

Also. Mirin' them eats. Definitely doing it right brotha. Keep up the good work!

[MJFan1]

Happy Birthday man! Have a good one.

[t1ger]

Happy birthday, bro. Enjoy it! :)

[juliacheh]

Happy birthday!:)

[zhall616]

happy early bday! just to let u know keep it up man ur a big inspiration! if im like u when i get a bit older thad be pretty kool.

thanks man! you'll be way stronger and more knowledgeable than me when you're my age!


Sorry to hear you were sick bro. There's some nasty stuff going around right now. I'm in the same boat you were. Woke up at 4am the other day s**tin my brains out :p.

On the squats, definitely try a slightly wider stance an let your hips and back scoot back a little on your way down, then when coming up, drive through the heels hard and push your hips a little to get some extra drive! Leg press looks $$ though.

Also. Mirin' them eats. Definitely doing it right brotha. Keep up the good work!

thanks for the feedback! i tried a wider stance on squats today and there was definitely a noticeable difference in depth. its nice to hear from someone so experienced, so thanks again!


Happy Birthday man! Have a good one.
thanks bro!


Happy birthday, bro. Enjoy it! :)
thanks man!

[zhall616]

Happy birthday!:)

thanks julia! :)

[zhall616]

In for this, love to see the younger people getting into lifting. 4 years ago I had the chance to get into it but I let it pass me by, not you!

thanks man! glad to have you and any input is appreciated!

[zhall616]

June 16, 2011 (My birthday, turned 18!!)
Lower

BB Squats- wider stance, noticable difference in depth!
3x5x150lbs. (felt easy, could've gone heavier)

Seated Calf
3x10x115lbs.

Front Squats- first time doing these, tore my abs up!! inputs on form video below?
3x8x95lbs.

Leg Press
3PPSx12
3PPSx10
3PPS+25sx8 (PR)

Standing Calf
3x8x200

DB SLDL
3x10x120lbs. (2x60lb. dumbbells)

Expenditure:
http://i56.tinypic.com/2qu0i74.png

Macros:
360g Carbs
83g Fat
170g Protein
2950 Calories

Eats:
Chick fil a for lunch with my mom :) Chicken sandwich and nuggets!
http://i51.tinypic.com/2u8iko2.jpg

Birthday dinner at outback! Salmon and veggies (wasn't really hungry)
http://i53.tinypic.com/2130y05.jpg

Extras: So today's workout was awesome! My strength was the best it's been in a while and I was super pumped about the squats. I tried front squats for the first time and man do they really rip your core up! I had a great birthday, lunch with my mom, some shopping, hookah bar with friends, and dinner with the fam. Tomorrow is a much needed rest day, but I have work so I'll expect expenditure to be pretty high :) I am putting the video of my front squats below, so if any of you have critiques on it, please feel free! Thanks!

Front Squat:
CfI3whKwXTY

[raiku5]

]

happy bday!!!! and ur bday and mine are close mines june 22 hahaha and dude u get up early

[zhall616]

happy bday!!!! and ur bday and mine are close mines june 22 hahaha and dude u get up early

thanks man! and yah I get up pretty early

[jnycs]

happy belated birthday man.
You got me wanting to incorporate front squats this up coming week haha.

[zhall616]

happy belated birthday man.
You got me wanting to incorporate front squats this up coming week haha.

thanks bro! be prepared for your core to get destroyed! they're crazy!

[zhall616]

June 17, 2011
Rest Day
Cardio: None

Expenditure:
http://i52.tinypic.com/35k76ns.png

Macros:
410g Carbs
81g Fat
191g Protein
3101 Calories

Eats:
Cookies n Cream Poptarts:
http://i55.tinypic.com/2b8yua.jpg

Cheese omelette with sriracha, oven fries, veggies...
http://i54.tinypic.com/s4vpes.jpg

Pumpkin proats topped with almond butter and strawberries mixed in...
http://i55.tinypic.com/25unn2w.jpg

So definitely a much needed rest day. I had to work til about 3, and then I just chilled with friends. We got in 9 holes of golf, chilled at the hookah bar for a while, and went to a party, so that was pretty fun. Cookies n Cream poptarts are definitely my new favorite flavor. I have been trying to get my hands on the pumpkin ones, but can't seem to find them anywhere. So far, I am really happy with my bulk. I have put on some fat, but I am not worried about it, as I definitely need the mass. That's about it for today. If anyone has any comments regarding my front squats in the vid above, feel free to comment! Thanks!

[peteyboy1015]

Did you stove cook your pumpkin prooats?

Nice progress btw!

[zhall616]

Did you stove cook your pumpkin prooats?

Nice progress btw!

nope man, nuked them for about 4 minutes lol

And thanks!

[raiku5]

yeah it would be awesome if u could bulk without the fat factor but hey u win some u lose some and nice eats!

[zhall616]

June 18, 2011
Upper
Cardio:None

DB Bench Press
8x50s
2x5x55s
6x55s (PR)

Low Row
2x12x140lbs.

OH Shoulder Press
9x95lbs.
2x5x100lbs.

BB Incline Press
12x75lbs.
10x75lbs.

Lat Pulldown
12x105lbs.
8x110lbs.

BB Curl
50x12,9

Triceps Extension
2x12x55lbs.

Expenditure:
http://i52.tinypic.com/evb2bq.png

Macros:
493g Carbs
88g Fat
213g Protein
3500 Calories (heck yah!!!)

Eats:
Failed veggie frittata attempt with cheddar popcorn...
http://i53.tinypic.com/68eba1.jpg

Turkey and cheese sandwich, side of veggies...
http://i54.tinypic.com/2ppms75.jpg

Turkey panini, cinnamon/sugar popcorn...
http://i55.tinypic.com/2q9b6op.jpg

Sludge with bananas, cinnamon burst cheerios, almond butter...
http://i53.tinypic.com/339q993.jpg

Skinny Cow, Edy's caramel delight/thin mint ice cream :)
http://i54.tinypic.com/16bj1uo.jpg

Overall a great workout and a great day. I felt really good about the DB presses. I think I can officially say that I like my lower body workout better. Expenditure was awesome! If I could get that on a daily basis, I would be one happy camper! Father's day is tomorrow here in the states, so I will be looking forward to some good food. I also saw the Hangover 2, which was hilarious! Definitely worth seeing! That's about it for today guys. Thanks

[raiku5]

skinny cow PB FTW!

[zhall616]

Alright guys, sorry for the lack of updates lately. I have been out of town, first at college orientation, and now in Florida at the beach :) I have been gone since Sunday and have gotten 3 full body workouts in since I've been gone, so every other day. These consisted of BB squats, front squats, Lat pulldowns, Bench Press, Curls, Tricep rope pulldowns, various core and calf work. I have been pretty satisfied with the workouts as well as my daily macros and calories. I won't be specific with numbers and such until I get back in town and back into Lyle's Generic Bulking routine. I will be back in town Sunday and will continue with my routine then.

Here are some TDEE's from the past few days:

6/20
http://i52.tinypic.com/25ixaah.png

6/21
http://i53.tinypic.com/20k7juu.png

6/22
http://i56.tinypic.com/ic5vr7.png

6/23
http://i54.tinypic.com/2hybb84.png

Me and Big Al at orientation... (I will be attending the University of Alabama in the fall)
http://i53.tinypic.com/14jm7w0.png

Next update will probably be either Sunday night or Monday morning, Thanks guys!

[zhall616]

Sludge: FF GY, cinnamon cheerios, strawberries, blueberries...
http://i51.tinypic.com/iz6b29.jpg

Strawberry Cheesecake icecream bar :)
http://i56.tinypic.com/2mhzzfb.jpg

Two turkey sandwiches, mini rice cakes, strawberries...
http://i51.tinypic.com/2re17vo.jpg

Medium rare ahi tuna, slaw, wasabi mayo....
http://i55.tinypic.com/21mg7xu.jpg

Butterfinger snackerz...
http://i54.tinypic.com/2qitcw2.jpg

Cinnamon/Chocolate proats with PB&Co DCD and strawberries...
http://i51.tinypic.com/257fu9u.jpg

Strawberries, bananas, DCD, FF Whip cream...
http://i52.tinypic.com/xga989.jpg

[InfinityBeyond]

Your posts are too sporadic for my liking. I want daily updates man.
Not srs, your log is brilliant. Although... I would enjoy more regular posting, if only to see more of your brilliant eats.
I don't know how you eat Greek Yoghurt without mixing some whey or something into it, I tried some plain fat free today, way too sour for me. Delicious with scivation whey and peanut butter though.

[zhall616]

Your posts are too sporadic for my liking. I want daily updates man.
Not srs, your log is brilliant. Although... I would enjoy more regular posting, if only to see more of your brilliant eats.
I don't know how you eat Greek Yoghurt without mixing some whey or something into it, I tried some plain fat free today, way too sour for me. Delicious with scivation whey and peanut butter though.

lol sorry about the untimely updates. It gets rather difficult when you're out of town and not in the groove of things! I have to use lots of splenda/cinnamon to get my GY to taste good. I usually don't eat it (I prefer to get protein from other sources or use Carbmaster Yogurt), but I was short on protein and it's all that was here :/ Ill have to try it with some whey sometime. Love your log man, especially the chocolate and cookies :) Thanks for the interest in my log man!

[raiku5]

Yay ur back!!!!!!!!

[Power_Strike92]

Your meals look amazing man.

[zhall616]

Yay ur back!!!!!!!!
yah man I just got back tonight. I've been at orientation and then the beach :)


Your meals look amazing man.
Thanks bro. I'm not the most creative person, so most of the time it's pretty simple but I like it. Love your log btw.

[luke10101]

Was looking through your log! mirnin your eats!

[zhall616]

Was looking through your log! mirnin your eats!

thanks bro

[zhall616]

June 27, 2011
Lower

BB Squats
8x135lbs.
3x5x155lbs.

Leg Press
3PPSx10,10
3PPS+25sx8 (Rep PR)

DB SLDL
60sx12,10,10

Standing Calf
3x10x210lbs. (PR)

Lying Leg Curl
10x95lbs.
2x8x100lbs.

Expenditure:
http://i52.tinypic.com/1p6zb9.png

Macros:
425g Carbs
80g Fat
200g Protein
3200 Calories

Eats:
Grilled Grouper, potato fingerlings...
http://i56.tinypic.com/2pr8vuu.jpg

Grilled salmon, green beans, small baguette...
http://i56.tinypic.com/14e5bwk.jpg

2 Turkey and cheese paninis and cheddar popcorn...
http://i51.tinypic.com/fmqge8.jpg

Sludge with bananas, cookie crisp, DCD...
http://i52.tinypic.com/fv8rd3.jpg

Edy's slow churned thin mint and caramel delight...
http://i55.tinypic.com/dh4wv9.jpg

Okay guys, so I am finally back into my normal routine and will continue with the normal updates. I was so glad to be back in the gym today and leg workout went really well. I decided to keep the weight the same on squats since I have been gone for a week. Pretty busy today with work and lifting. I got to finally settle down last night and went to the hookah bar with some friends. Looking forward to hitting upper body tomorrow. Thanks!

[raiku5]

June 27, 2011
Lower

BB Squats
8x135lbs.
3x5x155lbs.

Leg Press
3PPSx10,10
3PPS+25sx8 (Rep PR)

DB SLDL
60sx12,10,10

Standing Calf
3x10x210lbs. (PR)

Lying Leg Curl
10x95lbs.
2x8x100lbs.

Expenditure:


Macros:
425g Carbs
80g Fat
200g Protein
3200 Calories



Okay guys, so I am finally back into my normal routine and will continue with the normal updates. I was so glad to be back in the gym today and leg workout went really well. I decided to keep the weight the same on squats since I have been gone for a week. Pretty busy today with work and lifting. I got to finally settle down last night and went to the hookah bar with some friends. Looking forward to hitting upper body tomorrow. Thanks!

keep up the good work!

[zhall616]

keep up the good work!

thanks man

[zhall616]

June 28, 2011
Upper

BB Bench Press
10x95lbs.
3x6x115lbs.

Low Row
12x140lbs.
10x150lbs.
9x150lbs. (PR's)

DB Shoulder Press
10x30lbs.
7x35lbs.
6x35lbs.

DB OH Triceps Extension
55lbs.x12,10,10

BB Curls
3x10x50lbs.

Lat Pulldown
105lbs.x10,10,8

Pec-Dec Fly
12x85lbs.
2x10x100lbs.

Expenditure:
http://i54.tinypic.com/1zouqkx.png

Macros:
450g Carbs
90g Fat
220g Protein
3400 Calories

Eats:
Yogurt topped with Edy's ice cream, BnJ's Froyo, strawberries, AB, and whip cream. EPIC
http://i51.tinypic.com/2cz4ti0.jpg

Sludge with bananas, strawberries, cocoa puffs
http://i51.tinypic.com/zwc9c2.jpg

Turkey sandwich, popcorn, veggies...
http://i55.tinypic.com/w6zjpl.jpg

Pumpkin proats with strawberries and almond butter...
http://i56.tinypic.com/2s18900.jpg

Overall a decent workout. Another busy day with work, training, tennis, etc. I still do not understand why I'm not really improving on bench press. I've done DB to try to help it, and that didn't work. I guess I am just not eating enough, though I've made sure to stay in a surplus every day. Definitely looking forward to a much needed rest day. I might go to the gym to do some stretching and core work, but only if I have time.

[zhall616]

June 29, 2011
Rest Day

Macros:
470g Carbs
93g Fat
200g Protein
3450 Calories

Expenditure:
http://i55.tinypic.com/25svj7l.png

Eats:
Cheesy eggs and veggies...
http://i56.tinypic.com/10icmrp.jpg

60g oats, Edy's caramel delight, BnJ's Froyo, strawberries, almond butter, FF whip cream...
http://i52.tinypic.com/1tomck.jpg

Mini muffins with icing...
http://i53.tinypic.com/103v6sx.jpg

Not really much to say other than a pretty busy day with work and tennis practice. Obviously I was pretty active and it was definitely a needed rest from the weights.

[t1ger]

Machine, bro! :D

Loving the eats. How's the weight gain going?

[zhall616]

Machine, bro! :D

Loving the eats. How's the weight gain going?

thanks man. weigh gain is going great! Since I started in April, I've gone from ~135 to right now ~141, so that's about 2lbs. a month. I will probably be bulking until I hit at least 170, so I've got a while to go lol

[zhall616]

Okay here is my deadlift form video. Any suggestions are welcome and appreciated. These could be COMPLETELY wrong, so that's why I'm posting! lol

Weight is only 135lbs. 10 reps.
xIAR5ucTgCg

[ian0789]

Hmm So it looks as if you are trying to pull with a RDL style. Its not bad but..... 1) The nice thing that I do see you doing is you keep your back in the proper position. So keep at that. But the movement is a bit lost at the pull / hip area. Id almost say that since you look as if your legs are longer that you could end up not going down into pull position.

This video will give you a good insight on what I am talking about.
http://www.youtube.com/watch?v=noA5iBH-WIw&feature=related

Over all its not bad for starting out with the lift but the main thing you wanna work on is not going back down so deep and to keep your chest almost puffed out / back arched like you are doing. The motion on the way down shouldn't be crazy. You want to focus on SLOW controlled reps back down and keeping your butt almost flexed. I know that helps when I focus on the downward motion to starting position.

If you are having a hard time with getting the pull down then a good thing to do is use the same rack and put the safety bar into the last or 2nd to last hole. Start to do Rack Pulls to get the motion down of coming back and forth and THEN work on the depth once you feel your back is strong enough to use the full ROM.

Rack pulls will kick your butt and do the job just as well ;) Thats how I learned to do my deads with out letting my back slack off / curve.

EDIT: its 100% the landing of the weight back to the ground thats the problem. That video will really help to show you how you dont want to end up in that almost sitting stance you get your self into ;) The Back Motion you have going on is very well its just the coming up with the Hips / Gluts.

[zhall616]

thanks for the input man. unfortunately, yes, my arms and legs are freakishly long lol
kinda sucks but oh well

Edit: "You must spread some Reputation around before giving it to ian0789 again."

[zhall616]

Okay here is my deadlift form video. Any suggestions are welcome and appreciated. These could be COMPLETELY wrong, so that's why I'm posting! lol

Weight is only 135lbs. 10 reps.
xIAR5ucTgCg

page bump

[Shazriki]

Lol you say that dude, but those are some very solid reps! No rounding of the back, controlled concentric and eccentric, good stuff. Just remember to keep things solid when/if you up the weight and start getting into the lower rep rangers/ higher intensities. That's when the temptation is highest to just ditch form to complete the rep.

[zhall616]

Lol you say that dude, but those are some very solid reps! No rounding of the back, controlled concentric and eccentric, good stuff. Just remember to keep things solid when/if you up the weight and start getting into the lower rep rangers/ higher intensities. That's when the temptation is highest to just ditch form to complete the rep.

thanks man I appreciate the help!

[ErikTheElectric]

SO glad I found this log..

Huge inspiration for me man, since we both come from similar backgrounds and the whole fear of carbs thing..

Totally subbed to this man! Keep it up!

Erik

[zhall616]

June 30, 2011
Lower

Front squats
12x95lbs.
10x105lbs.
8x110lbs.
8x110lbs. (PR's all around)

RDL
10x135lbs.
8x155lbs.
6x175lbs.

Seated Calf Raise
3x10x115lbs. (really focused on TUT here... killer!)

Seated Leg Curl
12x115lbs.
10x125lbs.
10x135lbs. (PR)

Leg Extensions
12x140lbs.
10x150lbs.
8x160lbs.

Cable Crunches
3x15x62.5lbs.

Oblique Crunches
25 each side

Expenditure
http://i55.tinypic.com/ju8rp3.png

Macros:
475g Carbs
70g Fat
200g Protein
3320 Calories

Only a couple food pics for today...

Eats:
4 WW waffles, cheesy omelette with sriracha...
http://i52.tinypic.com/e7cp7b.jpg

Skinny cow, BnJ's Froyo, Edy's caramel delight...
http://i55.tinypic.com/116nr88.jpg

Overall a fantastic workout! I really like doing front squats and it allows me to get more depth and really rips my core. Pretty busy day again with work and training, but I got to chill with my brother and smoke some hookah. I also posted my DL video above, so if anyone else has suggestions, that would be awesome!

On a side note, and funny I think, I got negged for calling out D for giving bulking advice and not being able to take it. Oh well lol

[raiku5]

June 30, 2011

3320 Calories



Fixed... good job man and good eats got the bodybugg the first day i wore it i said i burned 1643 cals and i only wore it for 8 hours so i was exited cuz i thought i burned like 3000 cals a day but yesterday it said i burned 2032cals total i wore it for 23:51hours but half the day it was upside down and i had to readjust it twice so could that be it ive had it for two days people say it takes a week for it to tell ur ur exact cals right? just curious cuz that pissed me off it said i was in a 456surplus and the nest day i was 1lbs lighter aka today. so im just confused but agian good job and good eats! still on spread :(

[zhall616]

SO glad I found this log..

Huge inspiration for me man, since we both come from similar backgrounds and the whole fear of carbs thing..

Totally subbed to this man! Keep it up!

Erik

thanks man I'm glad to have you! It's awesome to know that hat I'm doing is helping others.


Fixed... good job man and good eats got the bodybugg the first day i wore it i said i burned 1643 cals and i only wore it for 8 hours so i was exited cuz i thought i burned like 3000 cals a day but yesterday it said i burned 2032cals total i wore it for 23:51hours but half the day it was upside down and i had to readjust it twice so could that be it ive had it for two days people say it takes a week for it to tell ur ur exact cals right? just curious cuz that pissed me off it said i was in a 456surplus and the nest day i was 1lbs lighter aka today. so im just confused but agian good job and good eats! still on spread :(

Whoops, I will change that to 3320 calories lol
Dude awesome you got one! Idk how long it takes to adjust but I know that it only gets more accurate over time. It's a great tool, just don't let it control you.

[raiku5]

thanks man I'm glad to have you! It's awesome to know that hat I'm doing is helping others.



Whoops, I will change that to 3320 calories lol
Dude awesome you got one! Idk how long it takes to adjust but I know that it only gets more accurate over time. It's a great tool, just don't let it control you.

thanks for the advice man :D