Serious Thread - Bulking Hard

[DLoNDoN]

I am going to try to put on a lot of weight in the next year and every month I will be posting pictures. The pictures so far are not flexed. This is serious.

Supplements:
Micronized Creatine
100% Whey Protein
Fish Oil Pill
Multi Vitamin

Workout:

Mondays - Legs - Shoulders

Squats: 3-4 sets of 6-8 reps
Leg Press: 3-4 sets of 6-8 reps
Leg Curls: 4 sets of 10-12 reps
Standing Calf Raises: 3-4 sets of 15 reps
Seated Calf Raise: 3 sets of 15 reps

Seated Barbell Military Press 3 sets 10 reps
Seated Bent-over rear delt raise 3 sets 10 reps
side lateral raise 3 sets 12 reps
shrugs 4 sets 8 reps

Wenesday- Chest and Triceps
Incline Dumbbell Press: 3 sets of 6-8 reps
Bench Press: 3 sets of 6 reps
Close-Grip Bench Press: 2 sets of 6 reps
Pushdowns: 3 sets of 8-10 reps
Lying French Press: 2 sets of 6-8 reps
Rotator Cuff Exercises: 2 sets of 15 reps for each ar

Fridays - Back and Biceps
Barbell Rowing: 4 sets of 6-8 reps
T-Bar Rowing: 2 sets of 8 reps
Reverse-Grip Rows: 2 sets of 8-12 reps
Bent Laterals (For Rear Delts): 3 sets of 10-12 reps
Hyperextensions: 4 sets of 15 reps
Preacher Curls: 4 sets of 6-8 reps
EZ Bar Curls: 2-3 sets of 8-10 reps
Rotator Cuff Exercises: 2 sets of 15 reps for each arm


This is serious. Right now I weigh 118 lbs. Just using this thread for motivation and to see how my progress is.

[skullcrusher149]

Are you only able to go 3x a week? I'd think about hitting the gym at least 5x a week if you want to add serious mass.

[DLoNDoN]

Are you only able to go 3x a week? I'd think about hitting the gym at least 5x a week if you want to add serious mass.

I can go 5 times a week. I didn't really find a good workout for 5 days though.. Do you have any in mind?

[Brad155]

I can go 5 times a week. I didn't really find a good workout for 5 days though.. Do you have any in mind?

no dont do 5x a week yet, its too high volume for you right now, you need to make sure you are fully recovering or you'll never grow. start with 3x a week, then move on to 4x when your body becomes more used to the training. honestly i think 4x a week is ideal, the only reason id ever do 5x a week is if i wanted to add a day to dedicate to deadlifts.

[MBO234]

Whats the plan as far as diet goes?

How many calories are you gonna start at?

[DLoNDoN]

Whats the plan as far as diet goes?

How many calories are you gonna start at?

Right now. Im sticking to clean diet. Heres what i'm thinking. Tell me what you guys think PLEASE

1. 6:00 AM Wake up
Take my Fish Oil
Take My Multi Vitamin

6:20
4 Egg Whites
2 Bowls of Oatmeal

9:00
2 Turkey Sandwiches
Bannana

11:00
Nature Valley Bar
2 Peanutbutter Sandwiches

3:00
Chicken Salad

5:00 (Before Workout)
Bannana

7:00
Post Workout Sup

7:30
Fish

[skullcrusher149]

Are you only able to go 3x a week? I'd think about hitting the gym at least 5x a week if you want to add serious mass.

Your routine is fine, just split it up a bit differently to allow for a 5x a week split. Just think of giving each bodypart about 48 hours of rest and you'll be golden. Here's a good sample split:

Legs, chest/tris, back/bis, shoulders, rest, repeat. So it would be like going Mon-thurs, rest Friday, start again on Saturday.

no dont do 5x a week yet, its too high volume for you right now, you need to make sure you are fully recovering or you'll never grow. start with 3x a week, then move on to 4x when your body becomes more used to the training. honestly i think 4x a week is ideal, the only reason id ever do 5x a week is if i wanted to add a day to dedicate to deadlifts.

If he splits up his reoccurring major muscle groups and gives them 48+ hours of rest he'll be fine.

[MBO234]

Right now. Im sticking to clean diet. Heres what i'm thinking. Tell me what you guys think PLEASE

1. 6:00 AM Wake up
Take my Fish Oil
Take My Multi Vitamin

6:20
4 Egg Whites
2 Bowls of Oatmeal

9:00
2 Turkey Sandwiches
Bannana

11:00
Nature Valley Bar
2 Peanutbutter Sandwiches

3:00
Chicken Salad

5:00 (Before Workout)
Bannana

7:00
Post Workout Sup

7:30
Fish

What does that work out to calorie wise? Looks like it might not be enough just at quick glance. Of course you are only 5'6'' so you wont need as much as others.

[DLoNDoN]

What does that work out to calorie wise? Looks like it might not be enough just at quick glance. Of course you are only 5'6'' so you wont need as much as others.

Not sure. I'm going to start my Fitday tomorrow. Maybe I should throw in some casein?

[skullcrusher149]

Right now. Im sticking to clean diet. Heres what i'm thinking. Tell me what you guys think PLEASE

1. 6:00 AM Wake up
Take my Fish Oil
Take My Multi Vitamin

6:20
4 Egg Whites
2 Bowls of Oatmeal

9:00
2 Turkey Sandwiches
Bannana

11:00
Nature Valley Bar
2 Peanutbutter Sandwiches

3:00
Chicken Salad

5:00 (Before Workout)
Bannana

7:00
Post Workout Sup

7:30
Fish

I'd throw in some more vegetables and replace your 2 bowls of oatmeal with only 1, and have a 2 egg + 4 egg white omlette. Also, you don't really need that nature valley bar. Maybe throw in a 20-30g protein shake with your banana pre-workout as well.

[rocknout72]

I would add more meat to that, try to get 8 to 10oz red meat a day and some chicken breast

[ogeorgeko]

one thing i recommend to you, DO NOT DIRTY BULK. It is some sort of stupid myth on here that being skinny and eating everything in sight to gain weight is completely fine. on the contrary, I recommend you eat a lot but clean foods that are high in protein and complex carbs.

good luck!

[akrem70]

Hey bro its not looking all that bad, im currently on a mean bulking diet as well. started at 226 just got past 240 this week hoping to hit 260 by april/mayish before i begin to cut.

but here is mine.
first off i have 4 whey protein shakes threw the day each with 50+ grams of protein i also throw in a cup of raw oats to add carbs so you kinda have to chew the shake a little but its not too bad.

7am- protein shake, 6 eggs, 4 whites 2 with yolks, an English muffin.

10am- protein shake, can of tuna mixed with one scoop of light mayo, a few chopped up baby carrots, some chopped up celery, a hand full of cashews and a hardboiled egg

1pm-8oz chicken brest 1cup wild rice, soome sort of veggies

3pm- (pre-workout) protein shake, apple or orange <--- great for during work out energy/carbs

530-6- (post workout) 8-10 oz lean meat (fish, chicken, steak) 1-2 cups of rice, 1-2 cups of cooked vegies.

8pm- protein shake cup of cottage cheese

10pm-casin protein shake

as for supps, i do the whey and casin protein. animal pak for my multi, fish oil, ZMA. and every other month i do creatine.


mines working for me everyones body is a little diff, so do what works for you feel free to steal anthiing from mine, keep eating clean and working hard !!



Then as for the lifting aspect for you i would really recomend doin a 3 day split. focusing as much as you can on more of the power lifting movements, squats, deadlifts, bench ect.... because you size is not their yet you have yet to develop tooo much of a base and that is going to be you biggest thing to work on right now. but keep hitting it hard and make sure to eat clean, takes time but just stick with it and work your ass off bro.

[Danimal_builds]

Right now. Im sticking to clean diet. Heres what i'm thinking. Tell me what you guys think PLEASE

1. 6:00 AM Wake up
Take my Fish Oil
Take My Multi Vitamin

6:20
4 Egg Whites
2 Bowls of Oatmeal

9:00
2 Turkey Sandwiches
Bannana

11:00
Nature Valley Bar
2 Peanutbutter Sandwiches

3:00
Chicken Salad

5:00 (Before Workout)
Bannana

7:00
Post Workout Sup

7:30
Fish

6:20
whole egg, 3 egg whites

Post workout
Protein shake?

[ruger4d4]

Your routine is fine, just split it up a bit differently to allow for a 5x a week split. Just think of giving each bodypart about 48 hours of rest and you'll be golden. Here's a good sample split:

Legs, chest/tris, back/bis, shoulders, rest, repeat. So it would be like going Mon-thurs, rest Friday, start again on Saturday.



If he splits up his reoccurring major muscle groups and gives them 48+ hours of rest he'll be fine.

This ^ Your body will tell you when you need a rest. Listen to it and dont over do it but you still want to hit it as often as your body allows. 5x a week worked for me starting out

[GoldsMD]

Right now. Im sticking to clean diet. Heres what i'm thinking. Tell me what you guys think PLEASE

1. 6:00 AM Wake up
Take my Fish Oil
Take My Multi Vitamin

6:20
4 Egg Whites
2 Bowls of Oatmeal

9:00
2 Turkey Sandwiches
Bannana

11:00
Nature Valley Bar
2 Peanutbutter Sandwiches

3:00
Chicken Salad

5:00 (Before Workout)
Bannana

7:00
Post Workout Sup

7:30
Fish

Damn...how do you take pills in the morning on an empty stomach? I can't take ANY pills on an empty stomach...feel too nauseous. But anyways, you gotta eat more dude. Maybe increase the size of your meals or add another small meal, that's what i'd do. 7:30...try some fish, rice, and some veggies, not JUST fish.

[ronin_ts]

good luck and subbed.

why are u doing rotation exercises? injury?

[Indpowr]

I looked like you did when I started lifting. Same weight. I am about 30lbs heavier now.

Understand it takes time. Do the lifts the right way. Do not cheat!! Eat right and lift hard.

It will come, be patient.

[DLoNDoN]

6:20
whole egg, 3 egg whites

Post workout
Protein shake?

Micronized Creatine / Whey Protein

also rotator cuff exercise's I am not injured. I did shoulders yesterday, i'll post my stats later after school so you guys can see but I feel like I didn't hit the shoulders hard enough.

[DLoNDoN]

My Monday workout. I added somethings and didn't do some.

Leg Extension 10 x 90
105 x 10
120 x 10

Seated Leg Press
150 x 8
165 x 8
180 x 8

Leg Curl
20 x 10
25 x 10

Seated Horizontal Calf
130 x 15
150 x 15
170 x 15

Standing Calf Raise

60 x 15
75 x 15
75 x 15

Lateral Raise
40 x 12
45 x 6
45 x 5

Shoulder Press
75 x 8
90 x 6
90 x 3

Military Press
55 x 6

I stopped after the Military press because I hurt my back because I wasn't putting my back on the back of the bench which was stupid. But yeah, Just thought i'd give you an update of my first day of working out.

[indy440]

no squats on a leg day?!?!?!?

Also, 45lb lateral raise? Is that on a machine or something? use free weights, free weights, free weights!!!

Maybe think about adding some GHRs in there too. They make my hams burn more than any curl ever could!!!

[DLoNDoN]

no squats on a leg day?!?!?!?

Yeah. I wanted to ask you guys about that. Should I do leg press and squats? and also my gym only has the machine squating should I just do that?

[DLoNDoN]

no squats on a leg day?!?!?!?

Also, 45lb lateral raise? Is that on a machine or something? use free weights, free weights, free weights!!!

Yes it was on a machine. And ok. Sounds good.

[indy440]

Yeah. I wanted to ask you guys about that. Should I do leg press and squats? and also my gym only has the machine squating should I just do that?

You can do both, I like to squat and then follow that up with some plate-loaded leg presses.

you mean a smith machine? They work fine for squats, but its not as good as doing them free-standing. I sometimes use the smith machine when I want to go real heavy and dont have spotters.

[DLoNDoN]

You can do both, I like to squat and then follow that up with some plate-loaded leg presses.

you mean a smith machine? They work fine for squats, but its not as good as doing them free-standing. I sometimes use the smith machine when I want to go real heavy and dont have spotters.

Yes smith machine. And alright thanks man. Apprecaite it.

[ronin_ts]

squats necessarily dont need a barbell..you have have two dumb-bells inches apart from hips