Hey bud, I started out at 140, i'm now 175. I've been at this for about a year and a half now. You're 14 and deffinetly seem to be on the right track. Imagine how much bigger you can be when you're my age. Your size might not be a big deal at your age now, but as you get older you'll be super happy you got started at putting on weight at a young age. Keep at it man and if you got any questions feel free to PM me!
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Thread: Nick's bulk to a healthier me
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10-20-2009, 04:44 PM #121ISSA CFT
Total As Of Aug.1/11= 750lbs
Goal for Sept.1/11 = 850lbs
Goal for Oct.1/11 =900lbs
Goal for Nov.1/11 = 950lbs
Goal for Dec.1/11 = 1000 lbs
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10-20-2009, 04:54 PM #122
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
had a half day at school, so worked out a little earlier today
db shoulder press - 32.5x 6 (+ a rep, lol, ain't complainin'). 30x6 (again +1 rep). (27.5x 8, 6 wow +1 rep on each of these sets too hehe)
standing side laterals - 16.75x 10, (plus 2 reps) 7, (plus 1 rep), 6, 5...(drop, 20 sec rest)...13.75x 6
front plate raise - 30x 6, 6, 5, 5 weight PR
one arm bent over rear delt fly - 15x10, 8, 7, 6 rep PR's
head supported two arm rear delt fly - 13.75x 6...(10 sec rest)...4...3 rep PR
arnold presses - 30's x 5, 27.5x 5, 5, 4...1 rep PR
DB snatch (for fun) - 18.75x 5 each arm (weight PR)
bb shrugs / behind back shrugs - 143x 8, 7, 6, 5, 5...2 rep PR
behind back forearm curls - 75x 6, 6, 5, 5...3 weight PR
palm down forearm curls over knees - 25x12, 6...2
static bb hold - 120x 30 sec, 15 sec, 15 sec (weight PR)
leg pull ins with 12.5 pound DB between feet while sitting on end of bench (lower abdominal exercise, hard to describe lol) superset with jumping jacks - 10 reps, 30 seconds (for 3 circuits)
PWO cardio - 20 min walking
good workout, hit lots of rep PR's. even if it is only a little progress like +1 rep every day and i'm a happy camper
oh yeah here is the thing that made me hit 2900 cals last night
-diet today, will end day at 2870 cals-
whey, milk, currants, almonds, oats
muscle milk light RTD, almonds
turkey, sweet potato, lettuce, tomato/basil hummus, red apple
whey, milk, honeycomb, kix, krispix
muscle milk light RTD, clif kids bar, shredded wheat n' bran
huge delicious platter of brown rice, tuna, lettuce and almonds (wow this was good)
then will have sludge (PB and casein) later
also, for the hell of it i just quickly tryed to calculate my macros, they are not 100% though cause this would land me at 2913 cals. but they are somewhere around here:
379 carbs
212 protein
61 fat
something like that yo
off day tomorrow, dentist ahah and resting up for one helluva workout on thursday!
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10-20-2009, 04:56 PM #123
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10-20-2009, 06:07 PM #124
Supsup
Keep EAting!
Lets GO!I used to Eat like a Bird and Train like a Pussy... Now.... All i do is Eat, and I push my body to its limits, Again...and Again... and... Again...Cuz i CAN!
" "clean'' bulking, its a waste. Your gonna waste all of your time counting calories. Dont be a food whore on a bulk. save it for a cut. Dirty bulk my friend. eat big to get big."
If you are worried about your abs.... Train them harder!!!
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10-20-2009, 06:20 PM #125
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10-21-2009, 04:42 PM #126
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
so had a rest day today, here's some food. pretty darn tastyyy - (had to eat soft things because i went to the dentist and got a novicane shot its wearing off but the right half of my face has been numb. i was warned i might chew my tounge if i wasnt careful)
greek yogurt and honey on top of banana, with a few strawberrys and a huge glass of almond milk
amy's organic vegetable soup with tuna and oats
killing back tomorrow babay!
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10-22-2009, 01:51 PM #127
Nice looking food my bro. That almond milk sounds real nice, not heard of it before might have to see if they do it over here.
Awesome cutting thread
http://forum.bodybuilding.com/showthread.php?t=113693871
My workout journal
http://forum.bodybuilding.com/showthread.php?t=118814781
Weight
156.5lbs 20/8/09
159.5lbs 10/9/09
167lbs 21/10/09
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10-22-2009, 05:41 PM #128
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10-22-2009, 05:53 PM #129
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10-22-2009, 05:59 PM #130
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
diet today:
serving oats, cup milk, scoop whey, tablespoon PB, serving mixed tropical fruit
muscle milk light RTD's and a few almonds at school
serving lettuce, medium sweet potato, 4 oz turkey, tomato/basil hummus and garlic hummus, large red apple, cup almond milk
scoop whey, cup milk, honeycomb, capn crunch, kix, cookie crisp
ww pasta, organic tomato/basil pasta sauce, and tuna over broccoli with a few almonds/cashews on the side
--about 700 cals with roughly 102 carbs, good stuff
then in about a half hour will have a scoop casein with 3 tablespoons of PB, lol loving the fats lately
will end day at 2900 cals
ok, NOW posting workout, brbLast edited by nmsk80066; 10-22-2009 at 06:02 PM.
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10-22-2009, 06:15 PM #131
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
great workout, my goodness, talk about hitting it with intensity (i did that well today):
light lat pulldown warmup
rack chins - BW+22.5x 5, 4, 3 weight PR +20x4...drop...BWx4 rep PR
bent over bb row - 93x 11, 9, 7, 7...drop 30 second rest...90x 7 ---great pump here, rep PR's
one arm row - 42.5x 8, 7, 5, 4...(10 second rest)...1 rep PR's
behind neck pulldown - 75x 8, 7, 5...(10 second rest)...2 rep PR's
deadlifts (still working em in with new form - paused at bottom no bouncing, shoeless, using alot more leg drive - great pump and they felt great again) - 130x 5, 5, 5, 4, 4 weight PR
seated simultaneous hammer curls - 22.5x 6, 5 weight PR 21.75x 5, 4...(10 second rest)...2 rep PR's
slight incline bb bench - 73x 5, 4, 3, 3, 2 weight PR ----used reeealy slow negatives on those last few sets, feels good man. lol sets of less than 5 lasting like 30 seconds ftw and good pump
lat stretches
PWO cardio - 21 minutes walking cooldown
awesome day, didnt have that much homework either so that made me
will weigh in saturday and see how much i've gained. i definately FEEL heavier
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10-22-2009, 07:13 PM #132
too many PRSss hahah nice job man!
I used to Eat like a Bird and Train like a Pussy... Now.... All i do is Eat, and I push my body to its limits, Again...and Again... and... Again...Cuz i CAN!
" "clean'' bulking, its a waste. Your gonna waste all of your time counting calories. Dont be a food whore on a bulk. save it for a cut. Dirty bulk my friend. eat big to get big."
If you are worried about your abs.... Train them harder!!!
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10-23-2009, 06:36 PM #133
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
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10-24-2009, 06:44 AM #134
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10-24-2009, 12:40 PM #135
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
progress?
idk how much heavier i am, and i'm not expecting to look different after just one week of real higher cals on heavy workout days. just wanted to take a pic and compare i guess
heres last week:
and today:
hmm
i think i'll keep my cals the same on heavy workout days, around 2,800-2900 but up them by a few more than i eat now on my off days as i dont know if the scale has actually gone up that muchLast edited by nmsk80066; 10-24-2009 at 12:45 PM.
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10-24-2009, 12:43 PM #136
good work on the gains bro !! that will be like 100% muscle judging by your routine, diet and metabolism/age. keep it up
Awesome cutting thread
http://forum.bodybuilding.com/showthread.php?t=113693871
My workout journal
http://forum.bodybuilding.com/showthread.php?t=118814781
Weight
156.5lbs 20/8/09
159.5lbs 10/9/09
167lbs 21/10/09
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10-24-2009, 12:50 PM #137
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
lol thanks man! i'm hoping i put on some muscle and not too much fat. i'm getting stronger so i think progress is being made, and well, i feel a little smoother but i'm not complaining yet ahah
gonna go have a snack, watching some TV and stuff. pumped for workout tomorrow, my pulling strength is greater than my pushing so i always am ready to kill some benching and make it catch up!
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10-24-2009, 05:18 PM #138
- Join Date: Jan 2008
- Location: San Diego, California, United States
- Age: 37
- Posts: 8,670
- Rep Power: 9192
You're obviously super lean/skinny, you could put on fat this bulk and still be super lean since you're so lean now. You're a smart man lifting now, I'd give anything to go back to when I was you're age and start lifting.
[Official] San Diego Brah
Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=135270701
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10-24-2009, 05:38 PM #139
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10-25-2009, 05:40 AM #140
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10-25-2009, 09:58 AM #141
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10-25-2009, 10:11 AM #142
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
hell yes!
my oh my, the only thing that wasn't that good was the skullcrushers today but other than that, well you'll see
incline bb bench - 70x 9, 6, 4 68x5 rep PR's
flat bb bench - 80x 4, 3 weight PR 78x 4, 3
incline flys - 30x 5, 27.5x 7, 5, 25x 7 first three sets were the same reps as last week, and the last set was down some reps, but i had a better MMC/squeeze and kept my shoulders out of it so its ok
decline bb bench - 75x 5, 4 weight PR 73x 5...(rack weight for a 20 second rest)...1
close grip bench - 60x 7, 6, 6, 5 plus one rep on all sets lol
skull crushers - 50x 8 (plus one rep from last week) 6, (same as last week) 4 (down one rep, dang) 4...(20 sec rest)...1 meh
overhead DB extension - 32.5x 7, 3 rep PR (this made up for the skulls ) 30x 8 rep PR 27.5x 7
DB curls - 22.5x 6, 4 weight PR 21.75x 4...(10 sec rest)...1 20x 4...1
elevated pushups SS flat pushups - 15/4, 5/2 heheh, rep PR
PWO cardio - 25 min walking
had a great pump and MMC with everything today, bench felt amazing and i think my chest has gotten more flexible because i nearly can touch the bar to my chest now, cool i also found my ideal hand position on bench
diet today so far has been and will be-
instead of saying the grams today i'll post the measurements in things like cup measurements so people understand it easier lol
1/2 cup oats, cup ff milk, scoop whey, 2 tablespoons Bear Naked fruit/nut granola
scoop whey, cup ff milk, half a serving of the following: capn crunch, lucky charms, kix, cookie crisp
5 raspberries, 10 almonds, serving of lettuce, medium sweet potato, 4 oz turkey, 2 tablespoons garlic hummus, medium/small red apple, 1/3 cup kashi honey puffs
thats where i am so far but the rest of the day i'll have these (i have some tortillas/breads i'm trying to use up so then i can start using ezekiel as my main bread)
1/2 cup cottage cheese, 2 ww tortillas, 1/4 serving lettuce, about half a tomato, bit of sweet onion, 14 almonds
2 hard boiled eggs, 1 oz turkey, 2 ww tortillas, 1/4 serving lettuce, 1/4 cup walnuts
scoop casein, 2 tablespoons almond butter
will end the day at 2700 cals, dont need 2800-2900 because i'm not as active not being at school and walking around today. i will up them a bit though if i end up going for a walk or something
killed it today! legs tomorrow
food pics laterzLast edited by nmsk80066; 10-25-2009 at 10:13 AM.
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10-25-2009, 10:12 AM #143
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10-25-2009, 10:53 AM #144
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10-25-2009, 10:58 AM #145
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10-25-2009, 03:35 PM #146
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
finally posting bigger pics! lol yaaay, finshed off those tortillas
whey, milk, lucky charms, cookie crisp, kix, capn crunch
turkey, sweet potato with garlic hummus, red apple, lettuce, and kashi honey puffs with a side of raspberries and almonds
cottage cheese, sweet onion, and tomato inside two ww tortillas with lettuce and almonds
two diced hard boiled eggs, turkey, and walnuts inside two ww tortillas with lettuce
normally have 7 meals today, but had six instead. was seeing if instead of having a meal every two hours i'm having one every three to see if the longer time between meals helped me have some appetite, i was a little hungry for the first tortilla deliciousness, but not for the last one. meh well i tryed something out lol anyway i'm thinking of adding something to my sludge later b/c i'm not sure if 2700 is enough even though i wasnt that active today. maybe have 2750, i'll see how my appetite is by the time it is to eat again as it will have been three hours
patriots won in london! lol nicee. i have a relative from england over right now so she thought that was cool
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10-25-2009, 05:01 PM #147
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10-25-2009, 05:12 PM #148
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10-25-2009, 05:53 PM #149
yeah those foods look low in calories, as long as you feel you have energy keep it up!!!
Just my 2 cents, at your age, and motivation, you may as well eat whatever you want andhave a TON of fun, and then later like 5!!! or maybe 6 years later
start being more picky about stuff!!
Keep it up, i wanna see a bigger bowl of cereal! hahaI used to Eat like a Bird and Train like a Pussy... Now.... All i do is Eat, and I push my body to its limits, Again...and Again... and... Again...Cuz i CAN!
" "clean'' bulking, its a waste. Your gonna waste all of your time counting calories. Dont be a food whore on a bulk. save it for a cut. Dirty bulk my friend. eat big to get big."
If you are worried about your abs.... Train them harder!!!
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10-25-2009, 06:02 PM #150
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