MJFan1 Decides To Bulk

[MJFan1]

I've decided to bulk.

My abs are starting to get there but there's still a little bit of fat on the lower part of my abs which bothers me but I need to gain more muscle so I can cut later and look even better so that means I definitely have to bulk.

My last log was horrible, but I'll try to keep this one better.

I'm doing some things differently as well..

I'm going to start weighing myself only once a week or twice a week starting next week. It will either be on a Saturday if it's once a week or it it's twice a week then it will be on Tuesday and Saturday.

My goals for macros RIGHT NOW, are 2000 calories and at least 130g protein. I know the calories are too low for now, but I'll keep adding them up if I stall on the weight gains, etc.

I don't know what weight I'll stop my bulk at and I need some help on this one. I'll start posting progress pics up a lot as well so that can help you guys help me make that decision.

This past week I've been eating bad and not tracking my macros, but I managed not to gain anything except for today which I expect to be up 2-3 pounds.

My starting stats:

5'4"
117 pounds (Weight will be up tomorrow though)

I'll start updating this log tomorrow. I'll also post my weight if I track it that day.

I recently pretty much ignored some advice I recieved before but I have to change my ways because my body won't be any better if I weigh less anyway.

[determined4000]

I've decided to bulk.
I don't know what weight I'll stop my bulk at and I need some help on this one. I'll start posting progress pics up a lot as well so that can help you guys help me make that decision.

You are too young to have a goal weight
Hopefully you are still growing
Just 1. eat healthier and 2. train harder
Your weight should come on naturally and your body will be maturing into an adult if you do 1 and 2 from above.
Besides that, weight in once a week at the same time. Based on this progress, adjust your calorie goal for the week. You also seem to think protein is the only important component of your diet and it is not. It is fine to have some snacky foods but having a diet of 80% of this with some chicken breast thrown in is not healthy/a good habit to start.
I know you are limited with what weights you can use, but you should post your workout each day as well so you can look back and see how you progress.
YOU CAN DO IT!

[MJFan1]

You are too young to have a goal weight
Hopefully you are still growing
Just 1. eat healthier and 2. train harder
Your weight should come on naturally and your body will be maturing into an adult if you do 1 and 2 from above.
Besides that, weight in once a week at the same time. Based on this progress, adjust your calorie goal for the week. You also seem to think protein is the only important component of your diet and it is not. It is fine to have some snacky foods but having a diet of 80% of this with some chicken breast thrown in is not healthy/a good habit to start.
I know you are limited with what weights you can use, but you should post your workout each day as well so you can look back and see how you progress.
YOU CAN DO IT!

Thanks man, I appreciate your help since you've been helping me from the start.

I'm going to weigh myself on Saturday mornings after I wake up.

My workout is currently like this:

3 sets of 50 lb. Lateral Pulldowns

3 sets of 30 lb. Military Press

3 sets of 30 lb. Power Clean + Front Squat

3 sets of 30 lb. Bench Press

3 sets of 80 pushups

(I do this every day).. not even one rest day.

[determined4000]

(I do this every day).. not even one rest day.

dumb
your body/muscles only grow at rest
train 5x a week

[MJFan1]

dumb
your body/muscles only grow at rest
train 5x a week

You sure? The workouts are easy as hell. I guess I'll take the weekends off then.

I'll post pictures of myself by next week. I'll also try to post pictures of the some of the stuff that I eat.

[determined4000]

You sure? The workouts are easy as hell. I guess I'll take the weekends off then.

I'll post pictures of myself by next week. I'll also try to post pictures of the some of the stuff that I eat.

If the workouts are easy, it means you need to make them harder, not do them more frequently.
What exact equiptment (barbells, dumb bells etc) do you have to work with?

[MJFan1]

If the workouts are easy, it means you need to make them harder, not do them more frequently.
What exact equiptment (barbells, dumb bells etc) do you have to work with?

Just this:

http://www.connection-fitness.co.uk/...0Bench%204.jpg

[determined4000]

Just this:

http://www.connection-fitness.co.uk/...0Bench%204.jpg

how many weights and barbells, dumbbells do you have
why are you limited to 30 and 50lbs?

[MJFan1]

how many weights and barbells, dumbbells do you have
why are you limited to 30 and 50lbs?

It's just 80 pounds, and I have to leave 50 of them on the lat pull downs and the other 30 on the bar.

[determined4000]

you should do something like this:
Day 1 -chest, tris -bench presses, incline, decline, dips, skull crushers
Day 2-Legs- Squats, dead lifts. leg extensions, calf raises
rest
Day 4- back, bis- rows, curls, pullups
day 5-shoulders, lats- military press lat pulldowns, lat raises, shrugs
rest
repeat

[MJFan1]

you should do something like this:
Day 1 -chest, tris -bench presses, incline, decline, dips, skull crushers
Day 2-Legs- Squats, dead lifts. leg extensions, calf raises
rest
Day 4- back, bis- rows, curls, pullups
day 5-shoulders, lats- military press lat pulldowns, lat raises, shrugs
rest
repeat

Awesome, thanks man. I wasn't really sure what exercises help what part of my body and this post was very hopeful.

I'll post what type of body workouts I do that day in this log too.

I'll follow your plan.

[xcitex]

Looks great bro.

With all honesty, as D mentioned you're to young to be thinking about a goal weight. You're in the years of growing right now. So you might as well take advantage of the T-levels and make some muscle As for the 2000 cals, thats good you have to start somewhere, but seriously if you stall just remember to up it up a bit and continue from there. You got this under control bro. i believe in you man!

[MJFan1]

Sunday - June 13, 2010

Workout: Chest + Tri's, Treadmill, Basketball

Nutrition: Not sure, had over 2,000 calories for sure though. Didn't log it into dailyplate, will start tracking tomorrow however.

[MJFan1]

Looks great bro.

With all honesty, as D mentioned you're to young to be thinking about a goal weight. You're in the years of growing right now. So you might as well take advantage of the T-levels and make some muscle As for the 2000 cals, thats good you have to start somewhere, but seriously if you stall just remember to up it up a bit and continue from there. You got this under control bro. i believe in you man!

Thanks man, the eats will be fun for sure.

[MJFan1]

Monday - June 14, 2010

Workout: Legs, Treadmill, Basketball

Nutrition: 3,500 - 4,000 calories in total today. Full as hell..

I got 6 protein bars in the pantry that I'll eat this week.

Rest day tomorrow. (I'll probably still do some cardio though.)

Picture of the protein bars I have:



3 Zone Ice Cream Sandwich Protein Bars
2 Zone Strawberry Yogurt Protein Bars
1 Zone Strawberry Chocolate Protein Bar

I expect to buy another one soon.

[LEX-UA]

If the workouts are easy, it means you need to make them harder, not do them more frequently.
What exact equiptment (barbells, dumb bells etc) do you have to work with?

You don't need a workout that's 'easy as hell', you have to push yourself to momentary muscle fatigue IF you want to grow. Not to over complicate things but don't go doing 20 reps of something and expect to get big, reaching fatigue in 8-12 reps should be your goal with no specific set number in between. It's good that you decided to bulk when you have, I'm happy for you for stepping out of that prior weight loss mind set...but if you're going to do this...



...do it right


Subbed.

Edit: You probably haven't been here www.bodybuilding.com/exercises , but it would be very beneficial to you if you're struggling with what each exercise is & proper form. Strict form is a must.

[MJFan1]

You don't need a workout that's 'easy as hell', you have to push yourself to momentary muscle fatigue IF you want to grow. Not to over complicate things but don't go doing 20 reps of something and expect to get big, reaching fatigue in 8-12 reps should be your goal with no specific set number in between. It's good that you decided to bulk when you have, I'm happy for you for stepping out of that prior weight loss mind set...but if you're going to do this...



...do it right


Subbed.

Edit: You probably haven't been here www.bodybuilding.com/exercises , but it would be very beneficial to you if you're struggling with what each exercise is & proper form. Strict form is a must.

Thanks for those exercises link, I need to add in more different ones to switch it up.

Great advice, by the way.

[MJFan1]

Tuesday - June 15, 2010

Workout: Treadmill, Basketball, Baseball

Nutrition: 3,000 - 3,500 calories

Solid day so far, love bulking though because the deserts are fantastic.

I played some baseball today, went 2-4 with a RBI Single.

I had four hamburgers for dinner and a Low Carb Rockstar. Also took a multivitamin.

I also had a Zone Strawberry Chocolate Protein Bar to add some more protein in.

For desert today I had a lot, and I don't feel bad at all.

Strawberry Yogurt Nutrigrain Bar, serving of Sour Patch Kids, Snickers Bar, and 2 slices of cheesecake. <3

I'm going to start eating more healthier, but yet calorie dense deserts starting tomorrow though.. Probably have some bananas, yogurt, and nutrigrain bars.

Here's a picture of the Rockstar I had:



I might start taking more pictures of my meals soon.

[MJFan1]

Wednesday - June 16, 2010

Workout: Back, Treadmill, Basketball, Baseball

Nutrition: 2,500 - 2,700 calories

The food that I ate could've been better today.

I played baseball once again and in the first game I went 1-3 with a Single and in the second game I went 1-2 with a RBI Double and a run.

I bought this yesterday and it's so good:

[MJFan1]

Thursday - June 17, 2010

Workout: Shoulders, Treadmill, Basketball

Nutrition: 2,600 - 3,000 calories

Well, I had a huge breakfast.

I just bought Chocolate Lucky Charms yesterday and I ate half the box for breakfast. I also ate half a box of Cocoa Puffs as well.

I also ate yogurt and took a multivitamin.

Orange Powerade Zero and Sprite Zero were what I drank.

For dinner I had 4 chicken wings and mashed potatoes with gravy and a diet mountain dew.

[JaySinX]

subbed

What do your lifts look like? and how are you tracking your cals?

[MJFan1]

subbed

What do your lifts look like? and how are you tracking your cals?

Yes!

My lifts are now what determined posted.

Right now I'm taking a break from really tracking calories, (until I get up to 120), I'm kind of guesstimating right now.

But when I do track them, I use Dailyplate.

[JaySinX]

Yes!

My lifts are now what determined posted.

Right now I'm taking a break from really tracking calories, (until I get up to 120), I'm kind of guesstimating right now.

But when I do track them, I use Dailyplate.

Oh, well post them here, so we can see what you're doing, your workouts that is, and get off that treadmill!!.

[determined4000]

What happened to cleaning up the diet
today you ate chocolate cereal, a yogurt, mashed potatoes, chicken wings and a crap load of diet drinks.

[MJFan1]

Oh, well post them here, so we can see what you're doing, your workouts that is, and get off that treadmill!!.

What happened to cleaning up the diet
today you ate chocolate cereal, a yogurt, mashed potatoes, chicken wings and a crap load of diet drinks.

Yeah, I wanted to try out the new cereal but tomorrow I'm planning on having Bananas + Yogurt.

I only walk on the treadmill.

[MJFan1]

Friday - June 18, 2010

Workout: Treadmill, Basketball

Nutrition: About 3,000 calories

Well, today was the last day of school and now it's time for the summer to start!!

When I came back home, I had my usual big breakfast. I had some healthy options but I also had some junk.

I had:

2 Bananas, Fiber One Strawberry Yogurt, 2 Special K Blueberry Fruit Crisps, Bowl of Reeses Puffs Cereal, Bowl of Banana Nut Cheerios, 2 Bowls of Chocolate Lucky Charms, Hot Fudge Sundae Poptart, Multivitamin, Diet Sunkist, Cease Fire Pepsi Max.

So that was a 1,030 calorie breakfast. (Added up using a calculator, guesstimating).

For dinner I had four Dominicks Brown Chicken and Diet Mountain Dew and Cease Fire Pepsi Max... BUT..

Ended up having too much drinks after dinner (not diet).

Weigh In day is tomorrow and I'm 100% sure that I'll end week 1 of my bulk with at least a 2 pound gain.

[MJFan1]

Saturday - June 19, 2010 - OFFICIAL Weigh In Day

Last Week's Weight: 117 pounds
This Week's Weight: 117.2 pounds

Results for Week 1: Gained 0.2 pounds

Workout: Chest, Treadmill, Basketball

Nutrition: About 3,030 calories

Well, very surprised to weigh in at 117.2 pounds today, I lost a lot of water weight over night.

Today is going to be a long day ahead, hopefully it's a good one though. Going to hang out with some friends at the movies for a while.

I just woke up about an hour ago and had breakfast a few minutes ago.

I had a Grilled Cheese Sandwich, Grape Kool Pop, Strawberry Kool Pop, Multivitamin, and a can of Diet Mountain Dew.

For dinner I had 6 chicken wings, mashed potatoes, and green onions and Diet Sunkist, a can of Pepsi Max, and some Cease Fire Pepsi Max.

For dessert I had a pack of Sweethearts, 3 bowls of Reese's Puffs, 3 bowls of Chocolate Lucky Charms, a bowl of Cookie Crisp, and a bowl of Banana Nut Cheerios.

As a night snack, I had a chocolate chip pancake and 2 cups of Sugar Free Orange Jello.

I had a very active day and looking forward to having some pizza for Fathers Day tomorrow!

[determined4000]

I give up.
Good luck.

[MJFan1]

I give up.
Good luck.

Alright.

Thank you for the advice you always gave me.

[MJFan1]

Sunday - June 20, 2010 - Happy Father's Day

Workout: Legs, Treadmill, Basketball

Nutrition: 3,000 calories +

Well, I woke up got ready and went to church.

When I came back, I had breakfast. I had a Banquet Pepperoni Pizza Meal with Chocolate Pudding and a Low Carb Rockstar, and a multivitamin. I also finished off a bottle of Cease Fire Pepsi Max after that.

After breakfast, I tried this new candy my mom bought for me, which was called Now and Later. I had 15 pieces of that and I must say, they're really good. Very soft and chewy taffy candy.

I ended up getting Little Caesers pizza for dinner today.

I had 7 slices of Cheese Pizza and 1 Slice of Pepperoni Pizza. I also drank a little bottle of Diet Sunkist and 1 liter of Strawberry Water. Had a little Crazy Bread too.

In the evening, I went to a party and had more than I expected to have tonight. I had a burger which was 470 calories and also drank 1 liter of Strawberry water. Feeling way too full right now, but oh well.

Happy Father's Day everyone! Hope you all have a good one.