A November to remember( Kentucky NPC)

[Mrricco]

This my new log for a bit of a ways show at the end of the year. I just recently competed in NPC Natural Indiana Mens Bodybuilding Bantam weight class placing 4th. I was not prepared for the show body wise, but really wished to competed to learn the whole ordeal. I will try and provide an old link to my past NPC logging thread. Anyways from actually competing I learned many do's and don'ts for my next competition. But thats what I wanted, I wanted to to learn a be better prepared. From the show I spoke to a few of the guys from my weight class, all were very nice. One did reply that I need to bulk up. Yes I know I need to bulk up and that is what Im here to do right now.

Goal- By the end of the year, trim a bit of fat and put on at least 10-15 lbs of muscle. I still want to compete in the Bantam weight division, by competing in NPC Kentucky Muscle Building in November 9th.

Stats- 5'4, 22 years old, last Thursday was in a 100 calorie deficit weighed in at 133.8lbs. But today weighed myself and im 136.2 lbs, I binged over the weekend since we had a funeral. But I'm pretty much still bloated, holding water. *key note* I will try and get pictures and measurements by the end of the week for this log.

Diet- Diet is clean wholesome diet, except post workout where I don't mind having a bit of HI GI foods to peak that insulin level. Starting next Monday I will be going in hard drive for my bulking diet. Getting around 2800-3000 calories, 240-250 grams protein, 300-350 carbs, 65-80 fat. I'm in talks with a nutritionist buddy that works with pro bodybuilders and he is setting me up with the diet. Diet is 7-8 meals a day, splitting up carbs and fat from meals. So either a meal will be Pro/Carb or Pro/Fat which carbs earlier in the day and fats at night.

Supplements- Only 2 shakes a day, Whey Post workout and Casein at night. Taking a multi (taking 2 on days of workout), b complex, 3 fish oils, 3 CLA, and 1 ALA Post workout. Right now 5 grams of creatine, 10 grams of Glute, 4 grams of Beta-Aline. Hard creatine and beta aline starting on week 3, where 15 grams daily of creatine. Though Beta-aline will be loaded for only 3 weeks of 16 grams a day, then its lowered back to only 4 grams a day. BCAA's Powder 3 grams twice a day, 1 during workout and 1 between meals. Also if I wake up at night I have BCAA pills 1 gram by my bed, which I'll take, thats only if I wake up. Preworkout wise, I'm logging Glycoenergy for 40 days with their preworkout.

*edit* Last year before getting serious into lifting, before first bulk. Starting at 126

*edit* Bulked for 5 months, shooting up to 142. Gained some fat defiantly, was time to prep for NPC Natural Indiana.



*edit* 2 pics of me up top just to show where I began. The other pics below were also taken today (4/30/13) but these 2 pics I want to be main to show progression.

[Mrricco]

Here is my log for Glyco-Energy, thanks to them their allowing me to log their pre workout product.
http://forum.bodybuilding.com/showth...post1058955631

And here is my past log for the NPC Natural Indiana
http://forum.bodybuilding.com/showth...hp?t=152398723

[Mrricco]

Just wanted to post some pictures up to show where I'm at as of today. Today I weighed in at 134.6, but last Saturday I ended up binging since it was a rough day of the year for our family. So of course to deal with stress I ate plenty of food. That morning I weighed in at 133.8, I must have eaten 3-4k over my maintenance that day. But I think im still holding a bit of bloat/water. Anyways pics!

[Mrricco]

Had to make another post for legs, since 8 pictures is max on one post hah. First one is my legs unflexed.

[Mrricco]

Did Chest/Tricep routine yesterday. Loving the splitting of the body parts with my new training. Did the whole 4 day split Push/Pull/Rest/Push/Pull/Rest/Rest ordeal, but finding splitting my days to certain body parts is much better and seeing better gains. Here is my Chest/Tricep Routine from yesterday. To me it's not about how heavy you lift, but the proper form. Used to rep 200 lbs on bench press, but wasn't going down all the way so wasn't making proper gains with it. Now doing Flat DB Bench Press which for me is easier form, and is defiantly showing.

Chest
(Warm up 2 sets of 30 pushups, 10 of them normal and 10 of them with one foot in the air switching after 10, and 1 set of Flat Bench 135 10-15 reps)
DB Press Incline Bench 4x6-8 50lb DB's
DB Flat 4x6-8 60lb Db's (Probably try 65"s next week)
Decline DB Flys 3x6-8 40's for first 2 sets, 45 for last set.
Cable Flys 3x10-15 40lbs, 50lbs (Low weight, slow solid forum)

Triceps
Revere Close Grip Bench 2x8-10 125lbs
Close Grip Bench 2x8-10 135lbs
Skull crusher 3x10 (Slow solid forum, 45lbs)
Weighted Dips 3xFailure 35lb DB

Chest/Tricep was a good day, with logging the new pre workout stuff with 3 scopes oddly enough I didn't feel no pump.

[Mrricco]

Sleep- Oddly enough today I set my alarm for 10am, which I went to bed at 2am. I woke up around 8:30 and couldnt fall back to sleep, I layed in the bed till 9am and decided I'd get up. Trying to get 8 hours each night of rest. Slept like a ****ing baby though.

Weight- Today I still think I'm a bit bloated from last Saturdays Binge of an extra 2-3k calories. I weighed myself today being 134.8, which last Saturday before the binge was at 133.8 at a calorie deficit of 200. My usual weigh ins are on Tuesday mornings, so that 133.8 was half a week in from my previous weigh in. So technically I believe if I didn't binge I'd be probably around 133.5 today. Cheat meals can help though, I will maybe do 1 a month but try and not go in the 2-3k range. I hear Cheating can boost metabolism n such, sigh idk.

Gym-Well I'm logging this ones company preworkout powder and oddly enough I will no boost what so ever. But still did good in the gym nerveless. But feeling my back routine is lacking the upper back. Im defiantly hitting my biceps during this, which is good but I need a better upper back hit.

Back/Bicep with few added sets for Forearms and Abs at the end. Back/Bicep workout took 45 minutes, Forearm/Abs afterwards took 15 minutes.
Back
Deadlift 5x6-8 (6th set low weight 10 slow reps) first 3 sets were 205, and last 2 sets were 215 which I've never did 215 before so was pretty excited of my progression
Good Mornings Barbell 2x15 95 lbs
Seated Cable Wide Grip Row 3x10 first 2 sets 100lbs, last set 110lbs
Wide Grip Pull Down 3x10 first 2 sets 150lbs, 3rd set 165lbs (feels like im hitting my biceps and lats more then back, which lats is fine but rather hit lats/back)
Cable Row (Very Slow, good form) 2x15 90lbs

Bicep
Close Grip Barbell Underhand Row 4x8 135lbs
25lbs Weighted Wide Grip Chin ups 2x10 (3rd set without weight)
25lbs Weighted Close Grip Pull Ups 2x10 (3rd set without weight)
Preacher Curls With Pad 3x10 55lbs (Slow reps, good form. See many guys doing a ton of weight and swinging, I used to be that guy. Form is key, even if lighter weight)

[Mrricco]

Sleep- Finally got a good 8 hours of sleep! Went to bed around 1:15 and woke up to alarm at 9:30. Could of slept more it would seem.

Weight- Today was a weigh in day, weighing 134.8lbs. Which means the Saturday binge bloat is going down. But since Monday my carb intake has increased by 100, so I may be holding water. Last night I did eat an extra 400 calories, then the 2600 I was shooting for. But I did a dance class, yes I know sounds gay, with a friend last night since she has wanted me to do it with her for weeks.

Gym
Leg Day, ****ing love leg day. With Cardio, and Abs. Did 15 minutes of HIIT 15 minutes after waking up. With 3x100 jump ropes afterwards. Was going to do 10 minutes of a stair climber after workout but I decided to pull an extra shift of work this week so I assumed that'd be my cardio.

Quads- Warm up Squat 95lbs 1x15 reps
Barbell Squat 4x6 (first 2 sets 135, last 2 sets 145. And a burn out 5th set of 95lbs 1x15)
Leg Extensions 2x15 130lbs (3rd set added in for burnout 1x20 90lbs)
Hack Squat Machine 2x10 290lbs
Leg Press 1x10 very slow form (Added this in for the **** of it, may keep in and do 2 sets)

Hamstrings
Barbell Stiff Leg Dead Lifts 3x10 95lbs
Smith Machine Lunges 2x10 65lbs (Each set is 2 really, since switch foot)
Plated Leg Curls 3x10 slow form 90lbs (Each set is 2 really, since switch foot)

Calf
Barbell Calf Raises 4x10 295 for 2 sets, 300 for last 2 (5th set of 1x10 225)

Abductors and Adductors( however you spell it) did a machine for both muscles 1x15-20 slow form. Did 4x10 sets of this weighted ab situp, I put my legs up on this calf raise machine and fall back all the way back to the floor and do situps with this. It ****ing works I tell you. Then 2x30 90lbs of this rope crunches hitting front and each side 10 reps. Lastly 1 minute plank, 1 minute side plank each side, some stretching, and ab roller 2x15. My core isn't noticeable since the fat covering it, but my core is strong as **** by the way it pops out when I do these.

Diet- In taking 10 g of creatine now, to prepare my body for next week when I go into 15 g a day. Next week diet will be on key, just getting a bit of the left over non cleans out.
Meal 1/Pre- 225 grams Sweet Potato, 2 oz chicken\
Meal 2/Post- 2 servings Corn flakes, 1 serving honey, 2 cups milk, Post Workout protein shake 20grams protein.
Meal 3/2oz chicken, 2 servings Frosted Mini Wheat, 2 cups milk
Work Meals- Random
Bedtime- 4oz fatty turkey, 1/2 Low Fat cottage cheese, and string cheese

I have other meals, but I eat free food at work. Usually consisting of chicken, milk, lean beef patties, eggs, fiber 1 cereal, cottage cheese, fish, deli meat, low carb whole grain bread, bacon, fat sausage, frozen fruit. I technically sneak the food haha. So I can never place a designated meals when I go to work. I just know majority of the time at work they will have plenty in stock, and wont notice a piece or 2 gone. When I work I'll bring food just in case if I can't sneak, but it won't be a ton of meals.

[Mrricco]

Body- I feel my bloating is going down just a tad, but I think I have put on a very small fraction of weight.

Sleep- Went to bed around 3am, setting my alarm for 11pm. Damnit I woke up at like 8:45, and tried to fall back asleep but couldnt so got up at 9am. Which is only around 6 hours of sleep. I do feel a bit tired today :/

Diet- Trying to get rid of this Reduced Fat Lunch Meat Ham I received from work. It's been in my fridge for 2 weeks, and decided instead of eating my chicken (which I cooked 3 lbs of CB cut up into 12 4oz pieces) which I will save later this weekend. Tonight I'll be raising my total calorie intake to 2700, which won't be a problem since last few days I've went to 3k since I did a bit more exercise then normal.

Meal 1- 4 pieces of Natures Own x2 Fiber, 2 slices of Fat Free Cheese, and 5 slices of the Ham.
Meal 2/Pre- 225grams of Sweet Potato
Meal 3/Post- 1 scope of Whey, 2 servings cheerios, 1/2 serving corn flakes, 1 serving honey, spoon full of Dex, and 2 cups skim milk
The rest not sure of as of yet, better detailed strict meal plans starting next week.
Meal 4-7 will contain Lean Beef Pattie, Chicken Breast, Eggs, Cottage Cheese, Ground Turkey, String Cheese, Broccoli, oatmeal

Gym
Today was Shoulder Day, with a few sets of random Forearm exercises.

Delts
Dumbbell Over Head Press 4x6-8 45 lbs (Added 5th set in for a bit of wore out, 1x6-8 40lbs)
Face Pulls 2x15 80lbs (still trying to figure proper form)
Bent Over Dumbbell Lateral Raise 2x15 (25lbs, then 20lbs)
Side Dumbbell Lateral Raise 3x10 (25,20,15)
Front Dumbbell Lateral Raise 3x10 (25,25,20)

Traps
Barbell Shrugs 3x8 (first two sets 245lbs, last set 225lbs)
Dumbbell Shrugs 2x8-10 90lbs
EZ Close Grip Upright Row 3x10 75lbs

[Mrricco]

Today is the 8th day of my bulking cycle. I weighed in today at 139.4 lbs which is 4.6 lbs since last Thursday, defiantly retaining a ton of water since upping my carbs and creatine. Also been sick the last few days and very thirsty, so this may be a reason also. I have a sore throat, running/stuffed up nose, sore body.

Weight- Today was a weigh in day, I am sitting at 139.4 lbs which is .4 lbs less then last Saturdays weigh in but still 4.6lbs increase since last Thursday. This doesn't help when trying to track my damn weight. I did sit in the sauna the other day, which could be the reason for the .4lbs loss. But that leaves to speculation if I lost more water weight and gaining weight etc.

Body- I think my body is fuller looking since my carbs and creatine have been boosted. My head feels a bit light headed, and sometimes feel a pain in my head. Could be because I started ECA stack today, full dosage without starting low.

Sleep- Got 8 plus hours of sleep, but damn with the water increase defiantly waking up like every hour to piss. Weird dreams to, very vivid.

Gym- Today was Chest/Tricep/Calfs/cardio day, ended up staying a bit longer then what I had planned. I gave myself a bit more rest time in between, and starting to add calf raises to Mondays routine. I felt on fire today, I lifted heavier then I did the week before. Which was my intention on doing, said to myself lets try and go up 5lbs.

Cardio- Did HIIT this morning after waking up, doing 30 second intervals with 30 seconds rest for 12 minutes. Then did 3x100 jump ropes.

Chest
Warmup (20 pushups, 2 x15 135lbs Bench Press)
DB Incline Press 4x6-8 3x55lbs 1x50lbs (last week I did 4x50lbs)
DB Flat Press 4x6-8 3x65lbs 1x60lbs (last week did 4x60lbs)
DB Decline Flys 3x6-8 3x45lbs (last week did 2x40lbs and 1x45lbs)
Cable Flys For Lower Chest 3x12-15 2x40lbs 1x50lbs (Slow controlled movement)
*I added this in for the hell of it* Cable Flys For Middle Chest 2x12-15 2x30lbs

Triceps
Close Grip Bench 2x6-8 1x135lbs 1x145lbs (ended up failing on 145 and bar was on chest, but its light weight to me and I just rolled it down my chest onto bench)
Reverse Grip Bench 2x6-8 2x125lbs
Skull Crushers 3x15 3x45lbs (much better form then last week)
Weighted Dips 3xFailure 3x35lbs (My arms were so wore out when I reached this I did maybe 4 reps each set)

Calfs
Barbell Calf Raises 4x8 2x295lbs 2x300lbs (300lbs feeling easier then last week)

Supplements-Started ECA stack today, 3 dosages of 200 caffeine and 25mg Ephedrine 4 hours apart. 1 Aspirin with first dosage. First dosage was 15 minutes before morning cardio. Adding Casein protein in tonight with casein meal. Taking 2 multivitamins on training days, 1/2 in morning and before bed, and 1 full 1 post workout. Creatine upped to 15 grams daily, 5 pre, 5 post, 5 caseine. Same with glute 15 grams pre, post, caseine. Loading Beta-Aline 1.6 grams 4 times throughout the day for 2 weeks. If I wake up in the middle of the night, consuming quick 1mg BCAA pills. This is also with my other supplements;7grams bcaa during day, 3clas, 3 fish oil, b-complex, and my pre workout logging supplement. I almost can expect some water weight now with the extra 5 grams of creatine.


Diet- Was thinking of bulking at 3k calories at first, but may just stay around 2700 to maybe lean bulk it. Since its week 2 of my bulk, officially adding in my strict meal plans. Clean wholesome foods, splitting meals into carb/pro and fat/pro.

Meal 1-4oz chicken breast, 1 serving whole wheat past
Meal 2/pre- 225 grams sweet potato
Meal 3/Post-2 servings regular cheerios, serving honey, 2 cups skim milk, Whey Protein shake
Meal 4- 4 oz chicken, 2 cups broccoli, 2 slices fat free cheese, 2 servings oatmeal, 2 CLA and 2 Fish
Meal 5- 4oz chicken, 1 serving oatmeal
meal 6- 4oz 93% Lean Beef, 3 eggs
Meal 7/Casein- 1 serving Natty PB, Casein Protein, 1/2 cup low fat cottage cheese

Total-2695/239protein, 285 carbs, 65.5 fats

[steve1811]

Hi Justin:
You are going to do great in November in the NPC Kentucky show. It will be a awesome accomplishment for you, to go from being a former obese fat kid, to winning 1st place in the bantamweight class at the NPC Kentucky show. I know you can do it, and I am behind you 100 percent buddy. Good Luck Bro !

[Mrricco]

5/7/13 Day 9 of Bulk

Sleep- I stayed up a bit later then usual, usually hitting bed around 2 which I hit around 3:15. I usually wake up at 10, but I set my alarm for 11. ****ty news which I woke up at 9, and couldnt fall back asleep. Probably got 5 1/2 hours of sleep :/

Weight- I don't look as lean as I was before bulk, but I don't think im holding as much water weight. Tomorrow is weigh in, wondering what I'll weigh.

Gym- Holy **** today was ****ing intense. I went up 5-10 lbs on some of my lifts compared to last week. Some of my lifts I stayed same weight, but easier to rep. Feel like a ****ing bad ass in the gym, feel pumped as ****.

I've upped a bit cardio, but only 10 minutes post workout keeping heart rate around 135-150. Also since I woke up early this morning :/ decided to take dog for a 1/2 mile walk before breakfast. Also had ECA stack in me.

Back/Bicep/Abs/Forearm

Back
Deadlift 3x6-8 215lbs 2x5 225lbs (Last week could barely do 215, never done 225 before)
Good Mornings 2x15 105lbs (last week was doing 95lbs)
Sit Down Wide Grip Row 2x10 110lbs (last week did a 2x10 of 100, and decided to do a 3rd set trying 1x10 110lbs)
Wide Grip Lat Pull Down 1x10 150lbs 1x10 165lbs 1x10 175lbs (Last week on 3rd set I jumped up to 165. This week 165 was easier, and so jumped up to 175, 150 is to easy now)
Cable Rows 2x15 100lbs slow reps/proper form (last week was doing 90lbs)

Bicep
Barbell Rows Close Grip Underhand 4x8 135lbs (Much easier to do compared to last week)
Weighted Chin Ups 2x10 25lbs (Easier to do)
Weighted Pull Ups 2x10 25lbs (Easier to do)
Preacher Curls with pad 3xFailure 55lbs with slow/proper form (last week was only able to make it to 7-9 reps. This week getting 12-15 reps)

*Did some Forearm/Ab workouts which were easier to do compared to last week*

Diet-
Meal 1- 1Cla 1 Fish oils, 4oz Chicken, 1 serving oatmeal
Meal 2/Pre- 225 grams Sweet Potato
Meal 3/Post- 2 cups regular cheerios, 1 serving honey, 2 cups skim milk, Whey Shake
Meal 4- 2 servings Brown Rice, 2 cups broccoli, 4 oz chicken breast, 2 fish oils 2 cla
Meal 5- 4oz chicken, 2 slices Natures Own x2 Fiber bread, 2 slices fat free cheese
meal 6- 1 1/2 servings oatmeal, 1 cup skim milk
Meal 7- 4 eggs, 1 servings shredded cheese
Meal 8/Casein- 2 servings flax seed meal, casein protein, 1/2 cup low fat cottage cheese

Total-2700/ 236.5 protein/ 311 carbs/ 67 fat

[Mrricco]

5/8/13 Day 10 of Bulking

Weight- This morning weighed in at 137lbs, which is a 2.2lbs increase from last Thursday. But also a decline in 2.4lbs since Monday. Which I did jump up 5 lbs out of no where, so I can only assume I dropped my water weight and back on schedule. The question does leave me though, is my 2700 calories making gain weight or am I in a calorie deficit. It's hard to tell with the water weight add in. I almost want to say im losing weight, I looked a bit leaner this morning. So I'm thinking of raising my calorie intake up a bit.

Body- I look a bit leaner in the mirror today, it might just be that I haven't saw my self this lean since when I jumped up 5 lbs randomly.

Gym- Rest Day, with a bit of cardio. This morning went for a light HIIT run. Almost want to say 30 seconds jog/ 30 seconds walk for 10 minutes. Tonight might be doing a zumba class (yes sounds gay, but I do it with friend and there is so many nice looking girls in there mirin), which last about an hour.

Diet-
Meal 1- 1 serving soy protein, 2 servings oatmeal, 1 fish oil
Meal 2- 4 oz chicken, 3 cla and 2 fish oil, 1 serving skim milk, 2 servings bran flakes
Meal 3-2 cups broc, 1 slice fat free cheese, 2 servings pinto beans
Meal 4- 1 can of tuna in water, 1 slice fat free cheese, 2 slices Natures Own x2 Fiber bread, 1 serving Whole Wheat Pasta
Meal 5- 4 oz chicken, 2 servings pinto beans
Meal 6- 4 eggs, 1 serving salted peanuts
Meal 7/Casein- ON Casein, 2 servings Flax Seed Meal, 1 serving Low Fat Cottage Cheese

Total- 2680 calories/ 246 protein/ 311 carbs/ 65.5 fat

[Mrricco]

5/9/13 Day 10 of Bulking

Sleep- Slept good, but I keep waking up early. I got around 6 1/2 maybe a tad longer. I'm trying to get around 8, but for some odd reason each morning I'm waking up before my alarm. And it sucks because I know im still tired, my eyes felt like I didnt get enough sleep, even my body felt a tad tired still. No matter what I do I cant fall back asleep.

Body- Today at the gym it felt like I ****ed up my right leg while doing leg extensions. This was 1/4th the way into workout, the rest of the workout sometimes felt a little pain. Thinking I'll skip morning cardio tomorrow of HIIT, may be putting to much pressure on my legs. With 4 10 minute post workout cardio, 3 HIIT 10 minute AM cardio, 1-2 mile walking everyday. Plus a leg day. Also my injection spot is a bit sore, probably from shaking around to damn much.

GYM- LEG DAY!!! + Abs

Quads
Warm up Squat 1x15 95lbs
Squat 4x6-8 2x135lbs 2x145lbs (135 is getting easy now, and being able to do 145 solid now compared to last week)
Leg Press 2x10 slow reps 2x490lbs (Can easily do more, just a bit of wearing out quads exercise)
Leg Extension Machine 2x15 2x130lbs (1st set is where it felt like my leg ****ed up. 2nd set was fine)
Leg Press Machine 2x20 fast reps 2x290lbs (Final wear out for quad targeting)

Hammys
Stiff Leg Dead Lift 3x10 3x105lbs (Your suppose to do light weight for this right? I feel this isn't doing nothing for me)
Smith Machine Lunges 2x20 10 for each leg 2x75lbs (Went up 10lbs this week)
Plated Lying Leg Curl 3x10 each foot, very slow proper form 3x100lbs (last weeks weight was to light, decided to go up)

Calfs
Barbell Calf Raises 4x8 2x305lbs 2x310lbs (First time 310lbs, last week did 2x305) With a 5th set of light weight of 225lbs.

Misc/Abs
Abductor and adductor machines 1xFailure for both. Then did 10-15 minutes of ab exercises; dragon raises, planks, side planks, ab roller, weighted sit ups, oblique side to side DB.

Diet-
Meal 1-4oz chicken breast, 1 serving whole wheat past
Meal 2/pre- 225 grams sweet potato
Meal 3/Post-2 servings regular cheerios, serving honey, 2 cups skim milk, Whey Protein shake
Meal 4- 4 oz chicken, 2 cups broccoli, 2 slices fat free cheese, 2 servings oatmeal, 2 CLA and 2 Fish
Meal 5- 4oz chicken, 1 serving oatmeal
meal 6- 4oz 93% Lean Beef, 3 eggs
Meal 7/Casein- 1 serving Natty PB, Casein Protein, 1/2 cup low fat cottage cheese

Total-2695/239protein, 285 carbs, 65.5 fats

[Mrricco]

5/10/13 Day 12 of Bulk Weigh In Day

Weight- I weighed in today at 139.2lbs which is a 2.2lbs increase since Wednesday this week. And a 4.4lb increase since Thursday last week. So have no clue on how much I'm actually gaining, I've always been bad about fluctuation. But looking in the mirror I'm still the same lean as before the bulk, possibly just a tad fuller looking (probably from 15 grams creatine, and 300 grams carbs).

Sleep- Slept like a ****ing champ today. Around 9 hours of sleep, woke up three times. For 2nd time I woke up, I swallowed the 2 BCAA pills (1mg) laying on the nightstand.

Gym- SHOULDERS, with few sets of Forearms

*Note* Every lift for every exercise has drastically improved this week. Some of my lifts I'm lifting 5-10lbs more then last week, some I'm doing same weight but easier. Also when people read my lifting weight, for dumbbells do they think im only OHP a total 50lbs or they understanding im doing 100lbs?

Delts
Dumbbell Sit down Overhead Press 4x6-8 1x45lb DB's 2x50lb DBs 1x45lb DB (Last week was doing 3x45 1x40, which I think this week lifting 100lbs overhead is awesome!)
Bent Over Dumbbell Raise 2x15 2x25lb DBs (I think last week I had to go to 20lbs on 2nd set since 25 was to heavy)
Face Pulls 2x15-30 1x100 1x80 (had a gym bro show me a different way to do it, cant figure which way is best for rear delts)
Side Lateral Dumbbell Raise 2x10 1x25 1x20 (No increasement compared to last week)
Front Lateral Dumbbell Raise 2x10 (Its really 20 reps, 10 reps for both hands) 2x25lb DBs (Easy lifting 25s now)

Traps
Barbell Shrugs 3x8 3x245lbs (Last week did 2x245 and 1x225)
Dumbbell Shrugs 2x10 2x95lb DBs (Last week did 2x90lb DBs. Think its funny to people seeing a guy my size shrug 190lbs. Did a 3rd set of 1x10 of 50lbs, going very slow and high)
EZ Bar Close Grip Upright Rows 3x10 3x95lbs (Last week was 3x75lbs. This week didn't feel like taking off the 10's that were with the 25lb plates on each side, decided to try it and worked)

Diet-
Meal 1- 1Cla 1 Fish oils, 4oz Chicken, 1 serving oatmeal
Meal 2/Pre- 225 grams Sweet Potato
Meal 3/Post- 2 cups regular cheerios, Gatorade, 2 cups skim milk, Whey Shake
Meal 4- 2 servings Brown Rice, 2 cups broccoli, 4 oz chicken breast, 2 fish oils 2 cla
Meal 5- 4oz chicken, 2 slices Natures Own x2 Fiber bread, 2 slices fat free cheese
meal 6- 1 1/2 servings oatmeal, 1 cup skim milk
Meal 7- 4 eggs, 1 servings shredded cheese
Meal 8/Casein- 2 servings flax seed meal, casein protein, 1/2 cup low fat cottage cheese

Total-2700/ 236.5 protein/ 311 carbs/ 67 fat

[Mrricco]

Well before anything happens, I wanted to bring up an issue that is killing me. Today I weighed in at 144.3lbs which is an increase of 4.9 lbs since last Friday. Since I started my bulking I've gained a total of 8.5lbs in the course of 1 1/2 weeks, since I didnt up my calories until 1/2 week into bulking phase. I'm looking in the mirror, and i look like im holding water, but I think I may have gained fat. I've only upped my calorie intake by 300, then again I've upped my creatine base to 15 grams a day, and my fiber is in the range of 60-80 grams a day. I don't understand why this weight is going up so fast. I took 4 pics this morning, and from my previous pics I've posted it defiantly looks a bit different. Before my bulk I was eating 2400 calories HIIT 2 times a week, with 10 grams creatine, maybe 30-40 grams fiber. Now its 2700 calories, HIIT 3 times a week, ECA stack, 10 mins cardio post workout, and 60-80 grams fiber, and 15 grams creatine. I am drinking around 2 gallons of water a day, so I wouldnt think water weight would be an issue :/

[Mrricco]

Weight- Weighed in at 144.3 lbs, that is a 9.5lbs increase in 1 1/2 weeks WTF. Which last Friday I weighed in at 139.2lbs. This weight fluctuation is horrid, I can't tell how much I'm really gaining. I've only increased my calories up by 300, from what myfitnesspal has stated. My fiber has doubled though, taking 5 more grams of creatine. My sodium I can't say is too high, I don't track it but really not any salty foods. Drinking 1.5-2gallons a day.

Sleep- Got 8-9 hours of sleep last night, well needed sleep.

Body- My legs are a bit sore today, mainly my calfs. Last night they felt like they were about to burst. Decided to pass on working on them today. Other then not looking as lean as I normally do my bodys fine.

Diet-
Meal 1-4oz chicken breast, 1 serving whole wheat past
Meal 2/pre- 225 grams sweet potato
Meal 3/Post-2 servings regular cheerios, 1 Large Banana, 2 cups skim milk, Whey Protein shake
Meal 4- 4 oz chicken, 2 cups broccoli, 2 slices fat free cheese, 2 servings oatmeal, 2 CLA and 2 Fish
Meal 5- 4oz chicken, 1 serving oatmeal
meal 6- 4oz 93% Lean Beef, 3 eggs
Meal 7/Casein- 1 serving Natty PB, Casein Protein, 1/2 cup low fat cottage cheese

Total-2755/239protein, 300 carbs, 65.5 fats

Gym-Chest/Tri/Cardio

Did morning cardio fasted HIIT for 10 minutes, damn this morning felt out of shape. And post workout did 10 minutes of stair climber with heartbeat 135-150.

Chest-
Warmup Barbell Bench 2x10 145lbs easy quick reps to get movement
Incline DB Press 4x6-8 1x55lb DBs 1x60lb DBs 2x50lb DBs (Tried going up since 55 felt a breeze compared to last week, had to get spot for 60lbs. But after that I was wore and count even go back to doing the 50's. My left hand could get its DB up but my right hand couldnt)
Flat Bench DB Press 4x6-8 3x65lb DBs 1x70lb DBs (Last week went up to 65's, this week 65's easy and 70 was a breakthrough)
Decline DB Flys 3x6-8 2x45lb DBs 1x40lb DBs
Cable Cross Over 3x15 40lbs each side

Tricep
Close Grip Bench 2x6-8 1x135lbs 1x145lbs (Moved up 10lbs, but only was able to do 6 reps)
Reverse Bench 2x6-8 2x115lbs
Skull Crushers 3x15 2x45lbs 1x55lbs (increase of 10lbs)
Weighted Dips 3xFailure

Overall good workout. I didn't get much Upper Chest in since all the fail attempts on Press, but atleast I went up in weight.

[Mrricco]

5/16/13 Day 18 of Bulk

Body- Past few days experiencing pain in my legs, I looked it up and could be multiple things. So I ended up going to the store and getting some taurine, and yesterday ate some bananas and sweet potato. Feeling better now though. Im looking in the mirror, and I think im actually leaning out a tad. I will be weighing myself tomorrow, but I'm defiantly curious on what I'll weigh in on.

Supplements- Decided to lower down my creatine intake to 10grams a day instead of 15.

Diet- Past few days have raises my calorie intake too around 3k. Getting a tad bit more protein in. Constant flow of Amino Acids mmmm. And every night with my shake im using Flax Seed Meal which says on the container has CLA, ALA, and Omega 3 in it so thats good stuff.

Gym- Leg Day/Abs

Calfs
Barbell Calf Raises 2x10 2x315lbs (finally hitting 3 plates!!!! this is like 2.3 x body weight)

Quads
Squat- 4x6-8 1x135 2x145 1x155 (First time doing 155)
Leg Press 2x10 2x580 (Decided to throw on an extra 90lbs compared to last week)
Leg Extension Machine 2x15 1x20 2x150lbs 1x90lbs (Went up 20lbs, was using 130 last week)
Leg Press Machine 2x20 2x310lbs (20more lbs then last week)

Hams
Stiff Leg Dead Lift 3x10 3x135lbs
Plated Leg Curls 3x10 3x50lbs
Smith Machine Lunges 2x20 2x75lbs

Ended with 10 minutes cardio with heartbeat range in 135-150, then sat in sauna clothed for 10 minutes.

[Mrricco]

5/20/13 Day 22

Sleep- Even though i'm getting 8 hours each night, I still feel a bit tired.

Body- Legs are still cramping, even with taurin. My shoulders/traps feel a bit wrecked. This morning when I woke up, looked pretty good in the mirror. May have gained just a small tad of belly, but I am defiantly noticing some gains of muscle.

Gym- Chest/Tri/Cardio

Woke up and did 12 minutes of 30 seconds running/30 seconds rest sort of HIIT. And after weight training did 15 minutes steady cardio

Chest-
Warmup 2x10 Barbell Bench Press 2x145lbs (Easy ass reps right here)
Incline Dumbbell Press 4x6-8 3x60lbs 1x55lbs (Was able to do 2 sets of 60's on my own, 3rd set had to get spotter to help get them up there) I can easily do the exercise, but bitch of a time getting them up in the air to start.
Flat Bench Dumbbell Press 4x6-8 3x70lb DB's 1x65lb DB's (2 more sets of 70's compared to last week)
Decline Bench Dumbbell Flys 3x8 3x45lb DB's (45's getting easier)
Cable FLys 3x15 3x40lbs (really liking this light weight exercise, since doing it slow and proper form my muscles bulge out in the mirror)

Triceps
Close Grip Barbell Bench 3x6-8 2x135lbs 1x145lbs (After chest, I just get worn a bit on pushing)
Reverse Grip Barbell Bench 2x10 2x115lbs
Skull Crusher Bar 2x10 2x65lbs (increase of 10lbs)
Weighted Dips 3xFailure

Calfs
Barbell Calf Raises 2x8 2x315lbs

Diet-
Its pretty much same as my other Mondays, except I switched over from a GNC Brand Whey Powder, to ON Gold Standard Whey Powder. With the extra 300 calories im getting a bit more carbs/fat in but mostly more protein. Protein is probably around 270-290. And eww today I poured milk for cereal and it was expired yuck... so much for it suppose to be expiring 4 days from now.

Supplements- Stoped the ECA stack, probably pick it up again towards end of bulk. Adding in ALA pills 600mg to my Post Workout shakes. Also for the past week/ week n half only been doing 10 grams creatine instead of my 15.

Going to weigh in tomorrow, wonder what I'll be at. Yesterday and today I've taken 3 gigantic foot long ****s, so by god im probably 5 lbs under.

[Mrricco]

Weighed in today at 145.6 lbs, an increase of 2.6 lbs since last Fridays weigh in when I was 143 on the dot. But its an increase of 1.3lbs since last Mondays weigh in. Do I look like im gaining mass, fat?

[steve1811]

Good job in the newest pictures buddy. You are looking very good. You have good muscle size, along with a excellent lean look. Tell me more about how you went from being obese. You did a wonderful transformation, and now NOBODY would ever think that you were once obese. I'm also a short guy, and I know that being overweight, on short guys like us is NOT a good look. However, the fit, lean and fat-free look that YOU NOW HAVE, is the perfect look for guys like you and I in the 5'3" to 5'4" height range. ONCE AGAIN --Excellent job bro !

[Mrricco]

5/21/13 Day 23 of Bulking

Weight- Weighed in today at 145.6lbs which is a 2.6 lbs increase since my last weigh in. But a 1.3lb increase from a week ago. So IDK where my weight is really. I could either be in a 600 surplus or a 1300 surplus haha. My diets clean, so I'd hope I wouldnt be gaining fat. But from the pics it kindda looks like I am.

Diet- Is same, may start going back down to 2700 calories on non workout days and keep 3000 on workout days.

GYM- Back/Bicep/Forearm/Abs

Forearm/Abs- Few random exercises or stretches during training to get more isolation workout on them

Back
Deadlifts 5x6-8 5x235lbs (Only got to 6 reps each time, but last week only did 1 set of 235)
Good Mornings Barbell 2x15 2x115lbs
Wide Grip Pull Down 3x10 2x175lbs 1x165lbs (175 still a bit of a struggle)
Wide Grip Cable Row 2x10 1x110lbs 1x120lbs (This week 110lbs was a bit easy, so decided to increase)
Cable Rows 2x15 2x120lbs (Last week was doing 110lbs)

Bicep
Underhand Close Grip Barbell Rows 4x8 4x145lbs (145lbs is easy now)
Weighted Chin Ups 2x10
Weighted Pull Ups 2x10
Preacher Curls Sitting Down 3xFailure 3x65lbs (Getting more reps in this week)

[Mrricco]

5/23/13 Day 25 of Bulking

GYM- Leg/Abs

Quads
Squat 5x6-8 2x145lbs 3x155lbs (Last week only did 1 set of the 155lbs)
Leg Press 2x10 2x580lbs
Leg Extension Machine 2x15 2x150lbs (150lbs getting easier)
Leg Press Machine 2x20 2x310lbs (310 getting easier)

Hams
Stiff Leg Deadlifts 3x10 3x135lbs
Smith Machine Lunges 2x20 2x85lbs (10lbs more then last week)
Plated Leg Curl Machine 3x10 1x50lbs 2x55lbs (Up 5 lbs on each side, totaling 110lbs)

Calf
Barbell Calf Raise 4x10 3x315lbs 1x325lbs (Up 10 more lbs and only did 315 twice last week)

[Mrricco]

Good job in the newest pictures buddy. You are looking very good. You have good muscle size, along with a excellent lean look. Tell me more about how you went from being obese. You did a wonderful transformation, and now NOBODY would ever think that you were once obese. I'm also a short guy, and I know that being overweight, on short guys like us is NOT a good look. However, the fit, lean and fat-free look that YOU NOW HAVE, is the perfect look for guys like you and I in the 5'3" to 5'4" height range. ONCE AGAIN --Excellent job bro !

well sadly mate the way I lost alot of my weight was through anorexia. I stopped eating like a pig, and still ate junk food but very small calorie intake. Started getting more exercise in. Was at the point were I'd be eating 1000 a day, doing 5-6 days a week of hard strenuous exercise and multiple hours of cardio. Lost a ton of weight, but very unhealthy way of doing it. Didn't really know I was anorexic until I did my first bulk last Summer. Which ended up very badly, with fat gain.

[steve1811]

Justin, you were super ambitious to accomplish 5-6 days a week of strenuous exercise plus the many hours of cardio. You certainly got the energy and the drive. What was your highest body weight ever? Do you have any old picutres of you at that weight? Also now that you are ultra-lean and in good health; what is your current goal weight? I am
sure you will have a successful contest prep season between now and November, and when you WIN 1st PLACE in the NPC Kentucky Show, you will prove to everyone that you ARE the best Bantam-Weight Bodybuilder. Good LUCK BRO!

[Mrricco]

5/24/13 Day 26 of Bulk

Weight- Today weighed in at 147.8lbs which is 13 lbs total since going on bulk. It's crazy that im going up 3-5 lbs each week it almost seems, when im only eating around 3000 calories. Clean calories if I might add. Lots of fiber and ****s, drinking tons of water, getting good amount of proteins. But just going up crazy amounts of weight. I know my friends say I look more muscular, and I can see that im muscular. Maybe it's just creatine weight, but still that shouldn't still be effecting me now I'd almost say.

Body- Why is it I find myself staring in my mirror constantly flexing...

Diet
Meal 1- 1 serving of oatmeal, 4oz chicken 280/27/27/7.5
Meal 2- 225grams of Sweet Potato 225/5/51/0
Meal 3- Whey Shake, 2 cups skim milk, 2 servings bland cheerios, 1 serving honey 540/46/84/5
Meal 4- 1 serving Brown Rice, 2 servings Brocoli, 4 oz chicken, 2 CLA and 2 Fish 370/31/43/9
Meal 5- 4oz chicken, 2 slices fat free cheese, 2 slices of Natures Own x2 fiber Bread 270/37/32/3.5
Meal 6- 2 servings of Oatmeal, 1 cup of skim milk 380/18/67/5
Meal 7- 4 eggs, 1 serving peanuts 450/32/8/33
Meal 8- 2 servings flax meal, 1 serving low fat cottage cheese, Casein Shake 320/44/15/11.5

Total-2835/245.5/329/75.5 which really comes out to 2975.5 calories. That fiber...

Gym- Shoulders!!!
Did 12 minutes of 30 second run, 30 seconds rest this morning on empty stomach

Delts-
Dumbbell Overhead Press 4x6-8 4x50lb DB's 1x45lb DB's (Got in 4 reps on last set, decided to go an extra set. Up an extra set this week on 50's)
Face Pulls 2x30
Bent Over Dumbbell Rear Delts 3x15 2x25lb DB's 1x20lb DB's
Front Dumbbell Lateral Raise 2x20 2x30lb DB's
Side Lateral Raise Dumbbell 2x10 2x25lb DB's (25's getting easier)

Traps
Barbell Shrugs 4x6-8 4x275lbs (up 25lbs this week. I jumped in with a dude I knew, and decided to try it and it worked)
Dumbbell Shrugs 3x10 3x100lb DB's ( The 100's are getting easier to do, but still a bitch to pick up from rack)
Smith Machine Close Grip Upright Row 3x10 3x95lbs (Damn EZ bar was being used)

My traps are getting ****ing huge when I flex them!

[Mrricco]

5/27/13 Day 29 of Bulk

Weight- So I spoke to 3J over the week about my recent weight gain, and also a few other people. 3J stated my diets are really good, but im eating too much. He said if im eating 3k now, I should of started out at 2500. But he'd advise 3k in the end. Which I did 2500 for the first week, and I think 2700 the 2nd week, just past 2 was 3k really. But decided to go back down to 2700 for a lil bit to see what happens. Also a buddy asked what my sodium level was, so I found out I was consuming 3500-4000 sodium majority of the week. So Im switching my diet up a bit and going to try and lower my sodium to 2k-2500. But I drink 2 gallons of water a day, well try too, so I thought sodium wouldnt be an issue. Also taking 10 gram of creatine. All in all, will see after the bulk how much I drop. Tomorrow is weigh in woo lets do it.

Diet- Diet is too 2700 and lowering sodium. Basically took out cheerios Post workout and added in White Rice. Going to try boiling my chicken before baking, just a few minutes to clean them out.

Gym- Chest/Tricep/Calf/Cardio
Woke up and did 15 minutes of cardio this monring

Chest- Warm up with 2 sets of 10 flat bench 145lbs
Dumbbell Incline Press 4x6-8 3x60lbs DB's 1x55lbs DB's(I need to find a gym bro to help me out with spotting. I can lift the weight, but I cant get it into starting position.)
Flat Bench Dumbbell Press 4x6-8 2x75lb DB's 2x70lb DB's (Last week didn't even try the 75s, but its a bitch to get in position I needed a spotter)
Decline Bench Dumbbell Flys 3x10 3x45lb DB's (I havn't tried going up in weight, I just each week it gets easier and better form)
Cable Flys 3x15

Tricep
Close Grip Bench Press 3x6-8 2x145lbs 1x135lbs
Reverse Grip Bench Press 2x10 2x115lbs (People at my gym never have seen anyone do these, since they all stare when I do them)
Skull Crushers 3x10 3x75lbs (Up 10lbs, but form went to ****, so I may go back down)
Weighted Dips 3xFailure

Calfs
Barbell Calf Raise 3x10 3x315lbs

[Mrricco]

[Mrricco]

5/28/13 Day 30 (1 Month) of Bulk

Weight- Today I weighed in at 145.8lbs which is a 2lb decrease since Friday, and an overall for the month total in gains 11lbs. Sunday I sat in the sauna and got me a good sweat, and yesterday I changed up my diet to lower sodium intake. I did sauna today also, and since lowering my sodium intake I'd imagine I'll be lighter Fridays weigh in. So 11 lbs in 1 month aint bad, when you put in the factor of 10 grams of creatine, sodium a bit high so maybe a lil water weight from that. So I can only imagine in a month I put on 6-7lbs realistically. And that my friends is perfect weight in my eyes.

Diet-
Meal 1- 1 serving oatmeal, 4oz chicken
Meal 2- 225grams of sweet potato
Meal 3- 1 serving Whey, 2 cups skim milk, 2 servings white potato,
Meal 4-1 serving brown rice, 2 servings broc/caul, 4oz chicken, 2 cla and 2 fish
Meal 5- 2 servings x2 fiber bread, 4oz chicken, 1 cla and 1 fish
Meal 6- 1 serving brown Rice, 1 cup skim milk, 4oz chicken breast
Meal 7- 5 eggs
Meal 8- 3 servings flax seed meal, 1 casein serving, 1 serving low fat cottage cheese

Total- 2670 Calories/ 257 protein/ 297 carbs/ 69 Fat

Gym- Back/Bicep/Core/Forearm
Lil bit of core and forearm exercises and stretches after training.

Back
Deadlift- 5x6-8 5x235lbs 1x245lbs (235lbs much easier then last week, and decided to try 245 and got it 5 reps woosh)
Good Mornings 2x15 2x115lbs
Wide Grip Pull Down 3x10 2x175lbs 1x165lbs
Wide Grip Bar Row Machine 2x10 2x120lbs
Close Grip Row Machine 2x10-15 2x120lbs

Bicep
Underhand Close Grip Row 5x8 5x145lbs (145lbs getting easier)
Weighted Chin Ups 2x10
Weighted Pull Ups 2x10
Preacher Curls 3xFailure 3x65lbs

Today I didn't really have it in me, so I decided to go a bit of exhaustion style. I didn't jot it down, but most exercises I did I went with an extra set of light weight and went until failure.

[Mrricco]

5/30/13 Day 32 of Bulking

Goal- My next show is in November, which I was in Bantam weight class for last show. Im hoping to be in the next weight class up. I've already spoken to 3J, and I will most likely use his service for when I go on the cutting stage for the show.

Diet- For post workout now im eating 2 White Potato's instead of cereal and honey. Which will probably be the best option in the long run. I have White Rice on the side if i wanna go that route.

GYM- Leg Day/Core

Quads-
Squat 5x6-8 2x155lbs 3x165lbs (Last week I 3 sets of 155, this week decided to man up and go up)
Leg Press 2x10 2x630lbs
Leg Extension Machine 2x15 1x150lbs 1x165lbs (Went up 15lbs on machine)
Leg Press Machine 2x20 2x310lbs

Hammys
Stiff Leg Dead Lift 2x10 2x135lbs
Smith Machine Lunges 2x10-15 2x105lbs (Said **** it, lets throw 45's on there)
Plated Leg Curl 3x10 3x60lbs (Up 5 lbs on each side. Felt pretty good)

Calfs
Barbell Calf Raise 4x8 4x335lbs (Said **** it lets go up 10lbs, and do it all 335lbs. First time doing 335. Hearing those 3 plates on each side clank together ohh god.)

[Mrricco]

5/31/13 Day 33 of Bulk Weigh In

Weight- Today I weighed in at 146.2lbs which is just a .4lb increase since Tuesday. Keeping the sodium down, the water intake high, I don't think I've had a non clean food since the cycle began.

Diet- Next few days may be weird on diet, clean foods but meal timing and calorie intake may be off. Working Sat/Sunday 16 hr shift, going to take some food to work. And just eat left over calorie needs on work foods. Probably eat some Fiber One, Oatmeal, Eggs, Low carb bread, Chicken Breast, Deli Meat (Dat sodium ohh ****). Maybe get some fruits/veggies. It's hard to plan, and can't bring 2-3 Tupperware containers of food.

Gym- Shoulders/Forearms/Arms

Delts
Dumbbell Overhead Press 4x6-8 4x50lb DB's (It's getting easier, wanted to try 55lbs but didn't know anyone there to spot me)
Dumbbell Side Lat Raise 2x10 2x25lb DB's (25's getting easier, like to do a 3rd set of 15lb to just get slow perfect form)
Dumbbell Front Lat Raise 2x20 (10 reps each arm) 2x30lb DB's
Dumbbell Bent Rear Delt Raise 2x15 2x30lbs (Up 5lbs, was doing 25's last week)
Rope Face Pulls 2x30

Traps
Barbell Shrugs 3x8 1x235 1x245 1x255 (Last week did 275, but the bar was lower this time. So I think the 275 may have been bad form/cheating.)
Dumbbell Shrugs 2x8-10 2x100lb DB's (Loving this **** right here)
EZ Bar Close Grip Upright Row 3x8-10 3x95lbs

Arms/Forearms
Just random forearm exercises, did some pull ups/dips, Dumbbell Curls, Tricep Extension with DB's