Female Bulking 8 week nutrition log with pictures

[anjanjanja]

Starting my first ever 8 week bulk.

I've been lifting consistently for over a year and I've been able to change my body in the right direction, but not as much as I would like.
I, just like many people that are new to lifting, tried to loose fat and gain muscle at the same time... I was counting only my calories and I tried to keep them under 1600. this of course didn't give me the results that I wanted. I just lost weight and tones up a bit.

I've received alot of good advice from people on bodybuilding.com and I've read threads to get more knowledge about proper nutrition. now I'm ready to build more muscle and I've accepted that fact that I will gain some fat in order to do so. I've realized that I have to count my macros as well as my calories and that I have to eat **** loads to get the results that I want.

So my macros will be the following

Calories 2200
Carbs 212
Protein 185
Fat 59

After reaching Protein and Fat macros, the rest of the calories will be from carbs. so the carbs will very likely be more than 212.

I am currently 57 kg, 19% BF and I will work out 5 days per week doing lower reps and heavier weights.

Workout Schedule -

Monday - Legs
Tuesday - Chest, Triceps, Shoulders
Wednesday - Off
Thursday - Back, Biceps
Friday - Legs
Saturday - Shoulders
Sunday - Off

Abs - 3 times per week

I will post photos and keep a log of exactly what I eat and of my progress. Any advice, tips or hints that I can get from you guys will be very much appreciated!

I am starting tomorrow morning!

Before photos

[anthony5649]

How did you arrive at your numbers? Not saying anything is wrong just curious what formulas you used. Were you using LBM for Cals of BW. What number for your Macros .5 Fat and 1.25 Pro or something else?

[sammysamgurl]

subbed, I'm bulking too so It will be cool to see your progress!

[anjanjanja]

okay here we go!

meal 1
2 breakfast burritos with egg, corn, spinach, salsa, bacon and normal tortillas



meal 2
corn thin, hummus, salami




meal 3
tuna with fetta cheese and tomato and spinach




meal 4

corn thin again and white chocolate






meal 5
135 g salmon bokchoy mushroom hoisin sauce also had 2 chocolate Lindt squares



I forgot my protein shake today

gym -

leg day focus on quads

squats
lunges
leg extension
leg press

all 1 warm up set,and then 3x10, increasing the weight for ever new set

macros

Fat - 111/59
Carbs - 103/212
Protein - 89/185


so not a very good day, too much chocolate and not enough protein and carbs.

[Jmadden44]

I can see why you're hittin legs twice a week lol

[gymjunki3]

I can see why you're hittin legs twice a week lol

why is that?

[Jmadden44]

why is that?

[gymjunki3]

^ having a dig at someone’s physique is not cool man especially on a log.

[Jmadden44]

^ having a dig at someone’s physique is not cool man especially on a log.

Whoa whoa whoa bud, not diggin, sayin good choice to hit them twice. Good to see a girl squat at all, let alone twice a week. God knows I'll be hittin back and upper chest twice a week when I'm on the flip side of my cut.

[gymjunki3]

Whoa whoa whoa bud, not diggin, sayin good choice to hit them twice. Good to see a girl squat at all, let alone twice a week. God knows I'll be hittin back and upper chest twice a week when I'm on the flip side of my cut.

my bad i thought you meant it in a smart ar5e way.

[Jmadden44]

my bad i thought you meant it in a smart ar5e way.

No sir, apologies it seemed that way. Good call OP, subbed for progress.

[anjanjanja]

I can see why you're hittin legs twice a week lol

yes that's right.

[anjanjanja]

No sir, apologies it seemed that way. Good call OP, subbed for progress.

thank you, yes I'm very excited! just need to make sure I push my self hard enough in the gym

[Jmadden44]

thank you, yes I'm very excited! just need to make sure I push my self hard enough in the gym

No problem. You going for strength or hypertrophy?

[anjanjanja]

Strength...?
Doing one warm up set and then 3 sets with 10 repititions, increasing the weight each new set.

[anjanjanja]

How did you arrive at your numbers? Not saying anything is wrong just curious what formulas you used. Were you using LBM for Cals of BW. What number for your Macros .5 Fat and 1.25 Pro or something else?

So i used the IIFYM calculator and recalculated this and got it to -
c - 340
P-101
F-50

Thats alot less protein than i initially calculated for (221) for some unknown reason, should i aim for something in between - 150? Or 100?

[anjanjanja]

day 2 


very yummy protein milkshake 


breakfast burrito w lots of egg


big pieces of salmon and vegetables 


weak cordial 


lamb pumpkin and salad 


Paige Hathaway's Protein balls with 4 grams fat and 13 grams protein  



macros

Fat - 75 /50
Carbs - 145 /300
Protein - 91 /100

calories - 2216 /2200

no gym today - rest day 

your opinions please!

[anjanjanja]

nutrition log 

day 3

meal 1 

Paige Hathaway's Protein balls with 4 grams fat and 13 grams protein 



meal 2

müsli with Greek yoghurt blueberries 



meal 3 

white fish, broccoli, fetta cheese



meal 4 rice thin, salmon, avo, hummus



dinner 

2 red wine, too much Indonesian food.

most likely went over my calories and fat requirements today 

[Jmadden44]

most likely went over my calories and fat requirements today 

Well at least you're bulking.