Magsy's Experimental Culking Log

[Magsy]

My goal of this log is to track the effectiveness of "culking[1]." This will be done by graphing weight vs. bf%.

[1] Culking is a 2 week cut and 4 week bulk plan(approximately). Basically, it takes advantage of the elevated hormonal levels that cut right after a bulk and vice versa. In short, this plan should keep someone lean while gaining weight.
http://www.alanaragon.com/bodybuildi...ne-norton.html

I will log the amount of calories I intake each(will try) day as well as a general overview of what I have eaten. I am currently starting this after having gained 30 pounds and having bulked for 6 months.

Starting weight: 160
Starting Bodyfat %: 17%
Projected ending weight: 165
Ending Bodyfat %: 12%

Height: 5'5"
Cold unflexed
Arms: 13.5"-Focus point (freq. training)
Forearms: 12"
Calves: 15.5"
Thighs: 23.5"
Waist: 32"
Hips: 40"
Shoulders: 46"
Chest: 38"
Neck: 15"
Will use http://www.exrx.net/Lists/Directory.html to formulate workouts.

Est. bf%: At most ~17%[2]
Total pounds of fat: 25.6
Amount fat in pounds that I need to lose is 8 to obtain 11% bf.

[2] http://forum.bodybuilding.com/showth...hreadid=214711

Amount of cutting weeks: ~>4
Amount of Bulking weeks: ~5
Amount of total weeks: ~10
Strategies implemented: Frequency training and culking.

Calories consumed during cutting weeks: 2080
Calories consumed during bulking weeks: 3080

Macronutrient Intake:
Cutting: 20 fat : 40 carb : 40 protein
Blking: 20 fat :50 carb :30 protein

Each week I plan to either gain or lose one pound.

Originally started: 1/25/10

[Magsy]

Foods I will usually eat during bulking and cutting phases.

Bulking Foods List:
Whey Protein Shake
Lowfat Yogurt
Dry Oatmeal
Rice Dream
Bagel
Cream Cheese
Wheat Bread
Lowfat String Cheese
Grilled Chicken
Lowfat Ham
Natural Peanut Butter
Baked Potato
Salad
Oranges
Bananas
Protein Bar
Nutrigrain Bar
Lowfat Cheddar Cheese
Chick Fil A Grilled Chicken Sandwich
Chipotle (Lettuce, Cheese, Steak, Tomato Salsa, Rice)
Subway (Ham, Cheddar, Olive Oil, Lettuce, Spinach)
Brown Rice

Cutting Foods List:
Whey Protein Shake
Lowfat Yogurt
Lowfat String Cheese
Lowfat Cheddar Cheese
Bananas
Protein Bar
Salad
Wheat Bread
Lowfat Ham
Chipotle Bowl (Lettuce, Cheese, Steak, Tomato Salsa, Rice)
Egg Beaters
Grilled Chicken

[Magsy]

Start:
160 lbs.
17%

End:
158 lbs.
15.5%

My lifts during this time period actually went up (surprisingly). I tried to keep to my macro ratios of 20:40:40 as closely as possible (+-2 for the ratios). However, a few things to note, I had my calories at 2200 during the first 3 days and only consuming 120-160g protein. By the 4th day I was hitting my marks (as close as I could). Other things to note, I lifted 3x a week with 3x of cardio a week. Overall, I feel the pounds lost were nearly all fat because the only size decreases was along my waistline and my lifts either remained steady or improved.

Typical Cutting Day Diet:

~Diet~_________Cal.__Fat__Carbs__Protein
Protein shake____120__3_____1______24
Yogurt__________90___0____16______6
Bagel___________270__2____51______9
Healthy Choice___320__5____50______18
Egg beaters _____90___0____1_______18
Ham____________70___2____2_______11
Cheese_________110__9____0________6
Protein shake____120__1____3_______24
Chicken_________120__1____0_______24
Chipotle_________445_18___29_______41 (Lettuce, rice, steak, cheese)
Banana_________100__0____27_______1
Yogurt__________90___0___16_______1
Salad(w/dressing) 60___6____3_______6
-----------------------------------------
Totals__________2060_47.5_203_____190
Ratios ______________0.22_0.40_____0.38

[Magsy]

As part of my goals I will be training my arms my frequently than my other body parts as they are noticeably lagging. In this effort, I hope to accelerate their growth beyond my other body parts. Basically, this approach will theoretically add mass to all bodyparts, but will add emphasis to my arms.

[Magsy]

Squats:
135x10
225x10
275x8
275x6
275x4

Lunges:
135x10
135x8
135x6

Deadlift:
225x10
225x8
225x6

Seated Calf Raises:
115x15
115x10
90x10
90x10
90x10

Bicep Curls:
50x10
65x8
65x6
55x8

Hammer Curls:
32.5x7
30x8
30x7
30x6

[Magsy]

Pullups:
8xbodyweight
3xbodyweight+45
8xbodyweight+25
6xbodyweight+25
4xbodyweight+25
6xbodyweight

T-bar row:
45x10
90x10
115x8
115x6
90x8

Back Extensions:
10x10
25x10
45x10
45x10
45x10

Front Raises:
25x10
25x8
25x6

Lateral Raises:
22.5x10
22.5x8
22.5x6

Lying Lateral raises:
22.5x10
22.5x8
22.5x6

DB shoulder shrugs:
75x10
75x8
75x6

Overhead Tricep Extension:
55x10
60x10
65x9
65x7
65x5

Dips:
8xbodyweight+45
6xbodyweight+45
4xbodyweight+45

[Magsy]

DB press flat:
50x10
55x10
60x8
60x6
60x5

DB incline:
50x10
50x7
50x6

Weighted Dips:
Bodyweight+45x6
Bodyweight+45x5
Bodyweight+45x4

Concentration Curl:
27.5x8
27.5x6
27.5x5

Across the body Hammer Curls:
30x10
30x8
30x6

Barbell Curl:
40x10
45x10
45x8
45x6

Wipers:
10
8
6

[Magsy]

Squats:
135x10
225x10
275x8
275x6
275x4

Lunges:
135x10
135x8
135x6

Deadlift:
225x10
275x1 -> I tried for reps, but at this point I was pretty tired from squats and lunges.
245x6 -> Downhill from here
225x6

Seated Calf Raises:
115x15
115x10
90x10
90x10
90x10

Bicep Curls:
50x10
65x8
65x5
50x8

Hammer Curls:
30x8
30x7
30x6

Weighted Chin Ups:
Bodyweight+25x8
Bodyweight+25x6
Bodyweight+25x4

Notes: Overall my energy levels were not there. I felt exhausted by deadlifts... Hopefully I'll be able to rebound for next week. Since my biceps are the main reason for my lagging arms, I've decided to tailor my bicep workout similar to my tricep workout. I hope this will be the bicep workout I've been looking for.

On a side note post workout shake tasted really good.
Gold Standard 100% Whey Scoop
Naked(Protein drink) serving
Lucierne Yogurt
Rice Dream

Calories: 560
Protein: 48

[Magsy]

2/24/10

Pullups:
8xbodyweight
3xbodyweight+45
8xbodyweight+25
6xbodyweight+25
4xbodyweight+25

T-bar row:
45x10
90x10
115x8
115x6
90x8

Back Extensions:
10x10
25x10
45x10
45x10
45x10

Front Raises:
25x10
25x8
25x6

Lateral Raises:
22.5x10
22.5x8
22.5x6

Lying Lateral raises:
22.5x10
22.5x8
22.5x6

DB shoulder shrugs:
75x10
75x8
75x6

Overhead Tricep Extension:
55x10
60x10
65x9
65x7
65x5

Dips:
8xbodyweight+45
6xbodyweight+45
5xbodyweight+45

[Magsy]

DB press flat:
50x10
55x10
60x9
60x7
60x6

DB incline:
50x9
50x7
50x6

Weighted Dips:
Bodyweight+45x6
Bodyweight+45x5
Bodyweight+45x4

Concentration Curl:
27.5x8
27.5x6
27.5x5

Across the body Hammer Curls:
32.5x9
32.5x7
32.5x5

Barbell Curl:
40x10
45x10
45x8
45x6

Wipers:
8
6
4

[Magsy]

Start:
158 lbs.
15.5%

End:
~160 lbs.
15.5%

Lifts:
+25 lbs. to Squat repping weight
+5 lbs. to DB chest press
+5 lbs. to DB chest press incline
+25 lbs. to Weighted Dips
+25 lbs. to Weighted Pull Ups
+2.5 lbs. Hammer Curls
+2.5 lbs. Concentration Curls

Notes:
Keeping strict to the macros as much as possible and also eating clean.

Typical Bulking Day Diet:

~Diet~_________Cal.__Fat__Carbs__Protein
Protein shake____120__3_____1______24
Yogurt__________90___0____16______6
Rice Dream______130__2.5___26______1
Protein shake____120__3_____1______24
Yogurt__________90___0____16______6
Rice Dream______130__2.5___26______1
Naked Juice______220__2____35______16
Bagel___________290__2____58______12
Egg beaters _____120__0____1_______24
Ham____________70___2____2_______11
Cheese__________80__6____0________7
Cheese__________80__6____0________7
CheeseHeads_____60__2.5__1>_______8
Chargrilled Chick Fil_300_3.5__38_______29
NutriGrainBar______130_3____24_______2
NutriGrainBar______130_3____24_______2
Banana__________100__0____27_______1
Peanut Butter_____200_15____7________9
Rice Dream_______130__2.5___26______1
Orange___________65___5____15.4____1.2
Protein Bar________150__5____18______6
Lean Mass Bar_____330__7____36______30
-----------------------------------------
Totals___________3065_68.5_395.4_____217.2
Ratios ______________0.20__0.52______0.28

[Magsy]

3/1/10

Squats:
135x10
225x10
275x8
275x6
275x5

Lunges:
135x10
135x8
135x6

Deadlift:
225x10
225x8
225x6

Seated Calf Raises:
115x15
115x10
90x10
90x10
90x10

Bicep Curls:
55x10
65x8
65x6
55x8

Hammer Curls:
30x9
30x7
30x5

[Magsy]

3/3/10

Pullups:
8xbodyweight
3xbodyweight+45
8xbodyweight+25
6xbodyweight+25
4xbodyweight+25

T-bar row:-Usually do this before pullups but this time it was other way around.
45x10
90x8
115x6
90x6

Back Extensions:
10x10
25x10
45x10
45x10
45x10

Front Raises:
25x10
25x8
25x6

Lateral Raises:
22.5x10
22.5x8
22.5x6

Lying Lateral raises:
22.5x10
22.5x8
22.5x6

DB shoulder shrugs:
75x10
75x8
75x6

Overhead Tricep Extension:
55x10
60x10
65x9
65x7
65x5

Dips:
7xbodyweight+45
6xbodyweight+45
4xbodyweight+45

[Magsy]

3/5/10

DB press flat:
50x10
55x10
60x9
60x7
60x6

DB incline:
50x9
50x7
50x6

Weighted Dips:
Bodyweight+45x7
Bodyweight+45x6
Bodyweight+45x4

Concentration Curl:
27.5x8
27.5x6
27.5x5

Across the body Hammer Curls:
32.5x9
32.5x7
32.5x5

Barbell Curl:
45x10
45x10
45x8
45x6

Wipers:
8
6
4

[MonsterMikeLB]

How's the culking going? What is your current weight and bf% percentage?

[Magsy]

Start:
~<160 lbs.
15.5%

End:
160 lbs.
15.75%

Notes:
Need to up calories a little next time around. I had projected being at 162 by this time, but things don't always go according to plan. I accidentally posted the Bulking Cycle 1 (2 Week) a week late that is why this comes after 1 week. I'll now be switching to my cutting phase.

Culking Notes:
In the 4 week bulk and 2 week cutting phase I've stayed at my current bodyweight that I began with while trimming fat down. Based upon these findings, one should be able to adjust the length of the phases to fit their needs. For example, if one is an extreme ectomorph one can do maybe a 5 week bulk followed by a 1 week cut to control.

[Magsy]

How's the culking going? What is your current weight and bf% percentage?

My current weight is at 160 lbs with a bodyfat% of ~15.7%. Basically what I'm going for is gaining lean body mass while losing bodyfat. So far it has gone according to plan as I have done a 2 week cut followed by a 4 week bulk and been able to stay at the same weight while losing bodyfat. I still have to up my calories a little bit during my bulking phase.

[Fakethatrolex]

Any articles or research on culking?

[MonsterMikeLB]

My current weight is at 160 lbs with a bodyfat% of ~15.7%. Basically what I'm going for is gaining lean body mass while losing bodyfat. So far it has gone according to plan as I have done a 2 week cut followed by a 4 week bulk and been able to stay at the same weight while losing bodyfat. I still have to up my calories a little bit during my bulking phase.

Good job so far, keep up the good work. Culking is an interesting idea and it will be cool to see results.

[Magsy]

Any articles or research on culking?

http://www.alanaragon.com/bodybuildi...ne-norton.html

Layne also talked about the concept in the life of a pro natural bodybuilder video http://www.bodybuilding.com/fun/insidethelife5.htm .

[Magsy]

3/8/10

Squats:
135x10
225x10
275x8
275x6
275x4

Lunges:
135x10
135x8
135x6

Deadlift:
225x10
225x8
225x6

Seated Calf Raises:
115x15
115x10
90x10
90x10
90x10

[Magsy]

Pullups:
8xbodyweight
4xbodyweight+45
7xbodyweight+25
6xbodyweight+25
5xbodyweight+25

T-bar row:-Usually do this before pullups but this time it was other way around.
45x10
90x8
90x6
90x4

Back Extensions:
10x10
25x10
45x10
45x10
45x10

Front Raises:
25x10
25x8
25x6

Lateral Raises:
22.5x10
22.5x8
22.5x6

Lying Lateral raises:
22.5x10
22.5x8
22.5x6

DB shoulder shrugs:
75x10
75x8
75x6

Overhead Tricep Extension:
55x10
60x10
65x9
65x7
65x5

Dips:
7xbodyweight+45
6xbodyweight+45
4xbodyweight+45

[Magsy]

3/12/10

DB press flat:
50x10
55x10
60x9
60x6
60x4

DB incline:
50x10
50x7
50x6

Weighted Dips:
Bodyweight+45x8
Bodyweight+45x6
Bodyweight+45x4

Concentration Curl:
27.5x8
27.5x6
27.5x5

Across the body Hammer Curls:
32.5x8
32.5x6
32.5x4

Leg Raises:
6
4
3

[Magsy]

DB press flat:*At home so the actual weight varied
50x10
55x10
60x6
60x6
60x4

DB incline:*
50x8
50x6
50x5

Weighted Dips:*
Bodyweight+44x7
Bodyweight+44x5
Bodyweight+44x4

Concentration Curl:*
27.5x9
27.5x7
27.5x5

Across the body Hammer Curls:
32.5x10
32.5x7
32.5x6

Leg Raises:
6
4
4

[Magsy]

I left last Friday for San Francisco and got back just today. As a result, I'll be shifting my workouts by two days and get back to normal schedule next week. Much to my surprise I was able to keep to my cutting diet because I was able to load up on food before I left. I took a loaf of bread, ham, string cheese, whey powder, yogurt, oatmeal, protein bars, nutrigrain bars, and oranges with me. This proved to be my diet's saving grace as I would have been stuck with the food whatever restaurant my family ate at. In the mornings I made sandwiches before leaving and ate them at the restaurants (not without questions from relatives). I remained dedicated as I created sort of a make shift fridge with the hotel's lack of providing one. I used lunch box coolers combined with the hotel ice maker (had to change the ice twice a day) to keep the cheese, ham, and yogurt cold. As far as cardio went, I ran on the treadmill because the weights were not heavy enough to fit into my workout schedule. Other than that the trip was pretty nice. However, it wasn't exactly my cup of tea seeing all the touristy places because I'm more of a scenic (countryside) or activity (hiking) type of guy, but it was nice to relax.

[Magsy]

3/19/10

Squats:*Not as much motivation at home to get those extra reps when compared to at the gym :/
135x10
225x10
275x6
275x4
275x2

Lunges:
135x10
135x8
135x6

Deadlift:
225x10
225x8
225x6

Seated Calf Raises:*Had to use a barbell, so not all of my body weight was added to it
115x15
115x10
90x10
90x10
90x10

[Magsy]

After weighing myself at home, I was about 152. The reasons for the drop in weight stem from my last weigh in being at night during a bulking phase (so had quite a bit more food in me compared to in the morning during a cutting phase), wearing shoes while being weighed at the gym last time (it's the gym, so who knows what's on that scale), and overall weight lost from cut.

Start:
<160 / ~159
15.75%

End:
~157-158 *-2 lbs. for shoes and -3lbs for water weight and food. So I am about right where I should be

~14.5% *Not entirely accurate due to measurements being taken at end of day

Notes:
Going to subtract shoes and food eaten in the morning from weight now on. It will be more consistent when transitioning measurements from my house to the rec center.

I only did two weight lifting days the second week of cutting with 1-2 days of cardio because of the amount of walking I did during my spring break trip.

Overall, my numbers have been skewed a little bit because of the vacation and measurements taken at home. I'll try and readjust everything in the coming weeks.

[Magsy]

3/22/10
Pullups:
8xbodyweight
4xbodyweight+45
7xbodyweight+25
6xbodyweight+25
5xbodyweight+25

T-bar row:
45x10
90x10
115x6
115x4
90x8

Back Extensions:
10x10
25x10
45x10
45x10
45x10

Front Raises:
25x10
25x8
25x6

Lateral Raises:
22.5x10
22.5x8
22.5x6

Lying Lateral raises:
22.5x10
22.5x8
22.5x6

DB shoulder shrugs:
75x10
75x8
75x6

Overhead Tricep Extension:
55x10
60x10
65x9
65x7
65x5

Dips:
7xbodyweight+45
6xbodyweight+45
4xbodyweight+45

[Magsy]

3/24/10
Flat Bench Press:
95x10
115x10
135x10
155x7
145x7
125x7
95x7
115x6
135x5
155x1

Bench Press incline:
115x8
115x6
115x4

Weighted Dips:
Bodyweight+45x8
Bodyweight+45x6
Bodyweight+45x4

Concentration Curl:
27.5x10
27.5x7
27.5x5

Across the body Hammer Curls:
32.5x10
32.5x8
32.5x6

Ab twists:
25x20
25x20
25x20
25x20

Weighted Dips:
45x7
45x5
45x4

Weighted Chin Ups:
25x8
25x6
25x4

[Magsy]

3/27/10
Legs/Biceps

Squats:*Got back into it for same reps
135x10
225x10
275x8
275x6
275x5

Lunges:
135x10
135x8
135x6

Deadlift:*Need to do first next time and see if I can increase weight
225x10
225x8
225x6

Seated Calf Raises:
115x15
115x10
90x10
90x10
90x10

Bicep Curls:
50x8
65x8
65x5
65x4
55x3*Right after

Hammer Curls:*Arms tired by this time
27.5x10
27.5x8
27.5x6