Nick's bulk to a healthier me

**nmsk80066** · 10-17-2009, 02:44 PM

Originally Posted by LayzieBone085

I know this is an old reply, but remember its not about how much weight you move, but how you move it. Keep that form in check, and keep eating man.

thanks layzie! yeah i always make sure to use proper form, no jerking/bouncing weights here! and for sure, i'll keep eating

**nmsk80066** · 10-17-2009, 05:28 PM

i've decided to give everybody an actual idea of what i look like, i know it is terrible, yes i am underweight. i'm working on it lol

no hate please, but i guess if i do this weekly or so, i can track my progress and get some sort of feedback/suggestions

**loupenguin** · 10-17-2009, 07:50 PM

Keep eating, do not work about abs, its winter time!

**nmsk80066** · 10-18-2009, 05:11 AM

Originally Posted by loupenguin

Keep eating, do not work about abs, its winter time!

lol trust me only once every few weeks i'll do a few sets of direct ab work, i'm waaay to lazy otherwise lol

**nmsk80066** · 10-18-2009, 05:26 AM

brb BENCHING!

**N03xcus3s** · 10-18-2009, 12:32 PM

looking lean bro. good lean base to add mass to so just keep eating and training heavy and you're going to be huge and lean in no time !!

**nmsk80066** · 10-18-2009, 02:02 PM

Originally Posted by N03xcus3s

looking lean bro. good lean base to add mass to so just keep eating and training heavy and you're going to be huge and lean in no time !!

thanks alot man, means alot

i'll definately be adding strength/size!

brb typing workout from this morning

oh yeah some nice food pics coming later

**loupenguin** · 10-18-2009, 02:05 PM

im excited for the food pics... make them larger!!!

**nmsk80066** · 10-18-2009, 02:22 PM

chest/tris/bi's

incline bb bench - 70x 6, 5, 3 68x4 weight PR, down in reps but used slower negatives than usual, felt really good
flat bb bench - 78x 4, 3 75x 4, 4 no pr here

same as last week. wasn't really focusing until last set when i realized what i wasn't doing that i normally do, wasn't squeezing my lats hard, also used a sliiightly closer grip on last set and it felt better. it's ok now i know what works best so will kill this next week!

incline flys - 30x 5 weight PR 27.5x 7, 5 25x 10 rep PR (kinda used too much shoulders on last few reps, but a PR none the less, still had a good pump in chest, just a little too much shoulders utilized)
flat bb bench (wanted to try a heavy lift, wasnt a max attempt or anything, just wanted to see) 80x 1
decline bb bench - 73x 6, 4 plus a rep

70x 6...(20 sec rest)...3 plus a rep again lol
close grip bench - 60x 6, 5, 5, 4 weight PR
skull crushers - 50x 7, 6, 5, 3...2 plus a rep AGAIN haha
overhead DB extension - 32.5x 5 weight PR 30x 7, 4 27.5x 7
alternating DB curls - 21.75x 8, 6, 3...(10 sec rest)...1 -rep PR 20x 4...2
preacher curl - 38x 8 closer grip, 5 wider grip, 4 closer grip - rep PR
incline pushups superset with flat pushups - 13/3

PWO cardio - 16 mins - 30sec walk 1min run x4, then 10 min walk. lol it's been pouring outside all day!

pretty good workout, some nice PR's there i suppose. pissed at flat bench though, will remember my better form next week

so it's ohkay.

progress is slow, but its coming baby! get a little stronger every day, and everything is good

will end day at 2520 if i eat what i planned because i didnt go to school so not that active, but i think i'll up it because i went to the grocery store and walked around alot a little while ago. i'll see how i feel, small dirty food anyone?

**nmsk80066** · 10-18-2009, 02:23 PM

Originally Posted by loupenguin

im excited for the food pics... make them larger!!!

lol idk how :\ guess you'll just have to click 'em

**loupenguin** · 10-18-2009, 02:56 PM

go to tinypic .com

**nmsk80066** · 10-18-2009, 03:52 PM

Originally Posted by loupenguin

go to tinypic .com

will try thanks bro!

incoming food!

**nmsk80066** · 10-18-2009, 04:02 PM

diet has looked like this today-
(no pic) 40g oatmeal, scoop whey, cup ff milk, 105g raspberries
cup ff milk, scoop whey, 16g honeycomb, 13g capn crunch, 16g trix, 10g trix

4 oz. turkey, medium sweet potato, 85g lettuce, 20g currants

(no pic) clif bar - almond fudge if i remember correctly, was great!
ww tortilla, 113g ff cc, medium (116g) banana, 8g mighty maple PB

another pic of this amazingness

45g (precooked) brown rice, 62g sweet onion, 21g lettuce, 6 oz. flounder (this meal was great! had it just a little while ago, did not sit in my stomach like a brick like oats would or something, will make again!)

ate it with this:
33g strawberry ice cream, 14g walnuts

will now end the day at 2600, i'm pretty sure thats over for sure, but not sure by how much, and i'm not sure if i have actually gained that much weight over the last week :\ i weighed myself after eating dinner and drinking, and i only weighed 116.5 pounds. should i add more? i'm not sure... will go for 2700 tomorrow though

**loupenguin** · 10-18-2009, 04:51 PM

Just an opinion big man, but it won;t hurt to over by a lot for 1 week: weigh yourself in one week, no peeking in between, and see if your strength and or weight increases, if not then you ate good food and thats good and if both strengths and weight went up, then its a win win!

Need biggga pictures! haha jp i clicked on them.

**nmsk80066** · 10-18-2009, 05:17 PM

Originally Posted by loupenguin

Just an opinion big man, but it won;t hurt to over by a lot for 1 week: weigh yourself in one week, no peeking in between, and see if your strength and or weight increases, if not then you ate good food and thats good and if both strengths and weight went up, then its a win win!

Need biggga pictures! haha jp i clicked on them.

yeah i guess i could up 'em by quite a bit for a little while and see how things go. am contemplating adding some stuff to my sludge in about an hour. it's weird but that dinner was awesome b/c it didn't absolutely stuff me like some dinners do. i'm full, but not bloated or anything of the like. what to add what to add... lol. it's just tough b/c i'm making some strength increases, and reeealy FEEL like i'm gaining weight, but i'm not 100% sure if i am b/c the scale doesnt say so lol. whatever i'll eat even more this week and see

**TigerStealth** · 10-18-2009, 05:22 PM

man i wish i started when i was 14. looks like you have the work ethic and the intelligence, all that is required is a good plan. You are very lean and an ectomorph. That means hardcore bulking for you. 3500 cals. aim to gain almost 1 pound a week. O man you have so much potential, if you play this right you will be a beast by the time your 18.

**loupenguin** · 10-18-2009, 05:26 PM

hey big man, im going to post my pre bed tonight, i think you'll like it, i'll post the steps to it as well.

**nmsk80066** · 10-18-2009, 05:39 PM

Originally Posted by TigerStealth

man i wish i started when i was 14. looks like you have the work ethic and the intelligence, all that is required is a good plan. You are very lean and an ectomorph. That means hardcore bulking for you. 3500 cals. aim to gain almost 1 pound a week. O man you have so much potential, if you play this right you will be a beast by the time your 18.

dude thanks for your comment! that means alot, i try to learn as much as possible. but WOAH 3.5k? lol i might bump to 3k sometime soon, but idk about that much lol

thanks for saying i have potential, i'm dedicated for sure!

hopefully i'll be able to move weights like you someday man

Originally Posted by loupenguin

hey big man, im going to post my pre bed tonight, i think you'll like it, i'll post the steps to it as well.

hahah alright i'll follow the steps, just need directions ;p

**loupenguin** · 10-18-2009, 05:53 PM

i just made it

Holy moly if you try this, it'll be your new staple "dessert" its sooooo good.

**watermelon_2001** · 10-19-2009, 07:05 AM

Originally Posted by TigerStealth

man i wish i started when i was 14. looks like you have the work ethic and the intelligence, all that is required is a good plan. You are very lean and an ectomorph. That means hardcore bulking for you. 3500 cals. aim to gain almost 1 pound a week. O man you have so much potential, if you play this right you will be a beast by the time your 18.

This. You've basically got the world of bodybuilding open to you, especially since you're so young and have got a good deal of dedication. The fact that you do seem to know a lot about what you're talking about is a relief too, as there are guys twice your age who are completely clueless

I would also second what TigerStealth has mentioned about your calorie intake. Again you say you haven't gained, and that still isn't a surprise to me. You NEED to eat big, and I'm gonna keep saying it. Okay, maybe not 3500 right away, but over the course of the next 5 or 6 weeks, I'd say to eventually hit that mark. The fact that you say you 'feel' like you've put on weight is irrelevant; unless the scales show that you have, then it's all just psychological. I've been there too- times that I could swear that I had gained, only to find that I'd actually lost. It's just a sort of mental block that you have to get over. And with your bodytype (look up 'ectomorph' in the dictionary- there's a picture of you!!!!) any- ANY- fat that you gain, will be able to be shed when the time comes. I say to get ready for a supreme winter bulk!

**N03xcus3s** · 10-19-2009, 08:51 AM

Agree with others on cals bro. 2600 is nothing for someone your age with your metabolism AND training hard ontop of that aswell. Gradually ramp up to 3k and see if you gain, you may need more as mentioned.

Nice food pics btw. Your postworkout cereal always makes me starving !!
Whats sludge btw ?

**watermelon_2001** · 10-19-2009, 09:07 AM

Originally Posted by N03xcus3s

Nice food pics btw. Your postworkout cereal always makes me starving !!
Whats sludge btw ?

Awwwww mate!! SLUDGE!! You're getting into a whole world of goodness there!
It's basically just a protein shake made up with very little water, so as to give it a thicker consistancy, and also makes the taste a lot stronger. But damn, it's good!

**loupenguin** · 10-19-2009, 10:09 AM

sup homie!

**N03xcus3s** · 10-19-2009, 10:20 AM

Originally Posted by watermelon_2001

Awwwww mate!! SLUDGE!! You're getting into a whole world of goodness there!
It's basically just a protein shake made up with very little water, so as to give it a thicker consistancy, and also makes the taste a lot stronger. But damn, it's good!

Damn, that sounds nice. Hopefully gonna get some decent protein powder soon so will give that a go when I do.

**nmsk80066** · 10-19-2009, 06:16 PM

lol you guys rock, i will end the day at 2700, but i'm deciding against that, time for more. i'll hit 2850-2950 tonight. i'll slowly up them too over the next few weeks, probably working up to 3000 and i'll see how it goes. i appreciate all of you guys and your input

anyways....lets get down to business, i just set so many PR's on leg day, i am pumped right now. here it is!

squats! - 120 x 6, 5, 4, 4, 4 rep PR
front squats - 98x 6, 6, 6 weight PR and could have got more on the first set but the bar was set on my shoulders wrong.
hack squats - 105x 8, 8, 8 weight PR
bb lunge - 100x 8 steps, 10 steps, 8 steps weight PR lol ftw
leg extensions - 100x 10, 8, 6...(10 second rest while dropping weight)...95x4...85x3 80x9...4...3 weight AND rep PR
leg curls - 35x4 weight PR 32.5x4 30x4...2 27.5x7...2 rep PR
stiff legged deadlifts - 135x 8, 8, 8, 6 weight PR -----landmark number

good mornings - 85x 6, 6 weight PR

my god that workout was extremely intense, i got started at about 4:50 instead of around 4:30 like i normally do, so rest periods were cut back 20-30 seconds, and yet i still smashed some awesome PR's. i also had more carbs than normal with my pre-workout meal so i think that helped. am thrilled right now.

PWO cardio - 20 min walk

also last night i lost internet so i couldnt post but i actually ended the day at 2625-2630 cals. added cheerios to sludge lol.

one thing i'm happy about is i've been alot better at adding fats into my diet. just a random thought lol.

going to post food pics from today in a min. but heres what the diet has looked like (not posting measurements b/c i'm lazy right now ahah)

oats, milk, whey, raspberries, mighty maple PB and a cashew, yes one lol i just saw it sitting there and needed another few cals

muscle milk light RTD's and a few almonds - at school

turkey, sweet potato, currants, lettuce, a few almonds/cashews, green apple

whey, milk, honeycomb, capn crunch, lucky charms

dark chocolate dreams PB and raspberry all-fruit on ww english muffin, 1 whole egg and 1/2 cup egg whites on ww english muffin, broccoli, currants

will have sludge in a minute (casein and almond butter), will decide what to add. maybe some of an organic dark chocolate bar i have laying around. need teh cals!

great day, feels good man. except the legs WONT feel good in the morning!

**nmsk80066** · 10-19-2009, 06:21 PM

immediate post leg trash and dinner -

**loupenguin** · 10-19-2009, 08:13 PM

Yum, whats dinner bud?

**watermelon_2001** · 10-20-2009, 12:51 AM

Originally Posted by loupenguin

Yum, whats dinner bud?

Looks to me like wholewheat muffin with jam and sludge, egg, and some raisins?

**watermelon_2001** · 10-20-2009, 12:58 AM

Originally Posted by nmsk80066

lol you guys rock, i will end the day at 2700, but i'm deciding against that, time for more. i'll hit 2850-2950 tonight. i'll slowly up them too over the next few weeks, probably working up to 3000 and i'll see how it goes. i appreciate all of you guys and your input

GOOD MAN!! Just wait till you see the difference that'll make

one thing i'm happy about is i've been alot better at adding fats into my diet. just a random thought lol.

That was another thing I was gonna mention- looking at your food pics, I couldn't see too much coming from fat sources, so adding in more is a wise move, plus a very easy way of increasing calories

**nmsk80066** · 10-20-2009, 04:28 PM

Originally Posted by loupenguin

Yum, whats dinner bud?

this basically

- except not raisins, currants. but they are like the same thing ahah. and not sludge but dark chocolate dreams PB

Originally Posted by watermelon_2001

Looks to me like wholewheat muffin with jam and sludge, egg, and some raisins?

Originally Posted by watermelon_2001

GOOD MAN!! Just wait till you see the difference that'll make

That was another thing I was gonna mention- looking at your food pics, I couldn't see too much coming from fat sources, so adding in more is a wise move, plus a very easy way of increasing calories

i'm hoping it will make a difference, don't want to balloon up but want to gain! lol

and yess, i'm loving my fatz lately

incoming food pics and todays shoulder/forearm workout!

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