Noobie 5 month bulk progress... (pics inside)

[K-Krakrz]

So heres my bulk progress from feburary to today, I not very happy with it but i guess its not to bad considering my age (14) and the fact that im a bit of a 'late bloomer' ( srs ). I went from around 100lbs to 110lbs.

How much fat do you guys think I gained? Its stupid that I gained fat because i only ate like 2200-300 cals... and also, do you think that i look like i weight more than 110lbs? I think i look like 120-30lbs, minimum. I must have like really light bones or something, lol.

What would you rate this out of 10?

[DAN10]

keep it up man, deffs see a difference in the chest

[K-Krakrz]

is there anything youd suggest me do to help me gain faster?

[JC_Strongman]

is there anything youd suggest me do to help me gain faster?

Eating more.

[bt443407]

Eat more and lift heavy, add creatine, repeat.

Add lighting to your photos its tough to see the changes made on the back.

[Agumon]

The chest mass in the after pic looks like fat to be honest.

Maybe just a bad pic?

[silva14]

Yerh I agree eat more. 2200 kcal is not alot for a bulk... But I'm not too sure of your exact size so yerh... Looks like chest has grown though.

[TheBlackHombre]

Nice man, been actually waiting to some progress pics.
I can see improvement but there could have been a lot more improvement. (It may be the pictures). In my opinion, forget having a caloric intake, just eat ALOT. Eat 5-6 times a day. The more calories you have = the more energy in the gym. Don't be afraid too overeat, you won't lose your 6-pack because of your low body fat %. (This will speed up your bulk a lot also)

I'd say switch to a 4 or 5 day split (I do a 5 day split myself) to hit your muscles hard, this will get you more proportionalized (bigger lats, arms, etc). A 5 day split lets me use a mirror to see where I'm lacking, I can change one of my days to help get my traps or chest bigger (which is what I started doing this month). I checked out your GST workout, you would get faster results on a split. You don't do that many exercises on GST (at least from what I see on your log).

And you don't need supplements either, I don't take any supplements and from all my friends who work out. I'm have gotten better results than them. It's because I have a solid routine and I eat a lot. Experiment with your workout, try adding exercises; using barbell instead of dumbbell one week, etc. Find what works best for you, but always go as heavy as you can. Good luck man.

[belairdfence99]

So heres my bulk progress from feburary to today, I not very happy with it but i guess its not to bad considering my age (14) and the fact that im a bit of a 'late bloomer' ( srs ). I went from around 100lbs to 110lbs.

How much fat do you guys think I gained? Its stupid that I gained fat because i only ate like 2200-300 cals... and also, do you think that i look like i weight more than 110lbs? I think i look like 120-30lbs, minimum. I must have like really light bones or something, lol.

What would you rate this out of 10?

There's definitely improvement but the fact is you're still only 110 so of course you look skinny. You said it yourself, you need to up those calories to at least 2500-2600 and hit the gym hard. Then you'll be able to pack on some real muscle.

[Degroot1989]

2200 calories is a good start for your weight and being new to bodybuilding. Now keep it clean and every two weeks up the calories.

That's what I did, I started out at 129.5lbs and now 169.5lbs. I'm currently eating 5k+ calories and yet to put on much fat with no cardio (still wear a 32 inch jeans with belt on the same notch). But if you jump right to 4k+ you will put on fat and I don't think your stomache is stretched enough to handle that much food yet.

Just keep the foods healthy (chicken, fish, tuna, steak, ground turkey, brown rice, potatoes, green vegies, almonds, peanut butter. I would also change your routine if you have done the same one for 5 months. Lift between 8-12 reps increasing weights on eat set, and record lifts so you can work to increase them.

[2fast2slow]

looking good for you age. i wish i looked like that when i was 14

[snowysnowcones]

Not bad man! Keep it up! You're only 5 months in, you'll start seeing even more gains soon! And agree with 2fast2slow, wish I had started when I was 14, I was just a little shrimp back then :P

[K-Krakrz]

Yerh I agree eat more. 2200 kcal is not alot for a bulk... But I'm not too sure of your exact size so yerh... Looks like chest has grown though.

keep it up man, deffs see a difference in the chest

The chest mass in the after pic looks like fat to be honest.

Maybe just a bad pic?

Strong diff opinions here? Agumon, you dont think ive improved? No hate, just wanting some honest critque.

Nice man, been actually waiting to some progress pics.
I can see improvement but there could have been a lot more improvement. (It may be the pictures). In my opinion, forget having a caloric intake, just eat ALOT. Eat 5-6 times a day. The more calories you have = the more energy in the gym. Don't be afraid too overeat, you won't lose your 6-pack because of your low body fat %. (This will speed up your bulk a lot also)

I'd say switch to a 4 or 5 day split (I do a 5 day split myself) to hit your muscles hard, this will get you more proportionalized (bigger lats, arms, etc). A 5 day split lets me use a mirror to see where I'm lacking, I can change one of my days to help get my traps or chest bigger (which is what I started doing this month). I checked out your GST workout, you would get faster results on a split. You don't do that many exercises on GST (at least from what I see on your log).

And you don't need supplements either, I don't take any supplements and from all my friends who work out. I'm have gotten better results than them. It's because I have a solid routine and I eat a lot. Experiment with your workout, try adding exercises; using barbell instead of dumbbell one week, etc. Find what works best for you, but always go as heavy as you can. Good luck man.

Yea your right aout the training bit, i should definelty change up routines soon. Ive been hitting GST for a while already anyways, so after i finish my next macro ( 2 weeks ) ill change it up, to probably a 4 day split. Havent confirmed yet though.

There's definitely improvement but the fact is you're still only 110 so of course you look skinny. You said it yourself, you need to up those calories to at least 2500-2600 and hit the gym hard. Then you'll be able to pack on some real muscle.

2200 calories is a good start for your weight and being new to bodybuilding. Now keep it clean and every two weeks up the calories.

That's what I did, I started out at 129.5lbs and now 169.5lbs. I'm currently eating 5k+ calories and yet to put on much fat with no cardio (still wear a 32 inch jeans with belt on the same notch). But if you jump right to 4k+ you will put on fat and I don't think your stomache is stretched enough to handle that much food yet.

Just keep the foods healthy (chicken, fish, tuna, steak, ground turkey, brown rice, potatoes, green vegies, almonds, peanut butter. I would also change your routine if you have done the same one for 5 months. Lift between 8-12 reps increasing weights on eat set, and record lifts so you can work to increase them.

Maybe a good idea would be to check wether i gained more than 2lbs or not every 2 weeks. If not, i up the calories by 200? Ive been doing the same routine for about 3 months, but im thinking about changing it up to a 4 day or upper/lower split.

looking good for you age. i wish i looked like that when i was 14

Not bad man! Keep it up! You're only 5 months in, you'll start seeing even more gains soon! And agree with 2fast2slow, wish I had started when I was 14, I was just a little shrimp back then :P

Thanks.... but you dont think i still look like a shrimp? Just a bit less of one, lol.

[Alphamale0]

I wish I had started when I was 14, keep it up man and you'll be a monster.

[K-Krakrz]

I wish I had started when I was 14, keep it up man and you'll be a monster.

Thanks- i intend to keep this up for as long as I can.

Also, something else just came into my mind. Do you think that the modest progress i made in those 5 months was because of training, or just because of puberty/growing?

[Non-Stop-Bulk]

Hard to tell from the pics, but you have made progress, keep at it, keep eating

[K-Krakrz]

Thanks everyone for the advice. The general consensus is that i DID in fact make some (small) gains.

Now why do you think my gains have been so slow? I push myself 100% in the gym, but it seems to me that strength comes by very slowly. (+ 1 rep each 1/2 weeks, or 1-2lbs on the bar). What are all those people doing to get such insane progress in just like half a year? Is it my age limitation, training.. or what?

BTW dont say eat more please... i tried that and I just gained a whole lot of fat real quickly.

[Hughwa230]

gd job 10lb is a decent gain keep at it try eat more though in my experience eating peauts helps so much in getting more calories in

[mafi0]

gaining 2lb a week on your lifts is great progress, also gaining 1-2 reps each week is great progress too.

maybe its just me but i couldnt see a whole lot of difference, if you said you took all the pics on the same day i would've believed you, possibly just lighting difference.

i doubt your on 2.2k cals a day, proper cals anyway. i gained a **** load more than that on just 1.8-2k but the difference is all mine came from meat, no cheat ****.

you can get 2.2k easy if you add dirty stuff but it's my firm belief 2k calories from meat/eggs/veg will be 10x better for bulking than 3k cals of dirty **** like fast food, simple carbs etc.

post your diet and your routine as you may be over training and under eating.

[K-Krakrz]

gaining 2lb a week on your lifts is great progress, also gaining 1-2 reps each week is great progress too.

maybe its just me but i couldnt see a whole lot of difference, if you said you took all the pics on the same day i would've believed you, possibly just lighting difference.

i doubt your on 2.2k cals a day, proper cals anyway. i gained a **** load more than that on just 1.8-2k but the difference is all mine came from meat, no cheat ****.

you can get 2.2k easy if you add dirty stuff but it's my firm belief 2k calories from meat/eggs/veg will be 10x better for bulking than 3k cals of dirty **** like fast food, simple carbs etc.

post your diet and your routine as you may be over training and under eating.

I seem to gain weight only on certain lifts though... like ive stalled on my bench press for half a year now- ive never made any progress. WTF? Its stuff like this that makes me want to quit bbing for a while till i get older, ( around 16) then come back when my hormones are in their prime (srs).

Surely i look somewhat different though? I just dont know wether this gain was from fat or muscle.

Thanks anyways, ill be just posting up my training/diet right now.

[K-Krakrz]

My Diet:

Meal 1: (Pre w/o
1 cup high protein milk
3 slices toast
1 serving 97%ff ham
1tbsp PB
1 kiwifruit
3 egg whites + 1 yolk
46g p/55g c/15gf/565cals

Meal 2:
2 slice toast
1 serving 97% ff ham
14g p/20c/2f/155cals


Meal 3:
3 slices toast
2 slice 97%ff cheese
1 can tuna/chicken in light mayo
1 small banana
39g p/60g c/ 8gf/ 450cals

Workout

Meal 2: Post w/o
Ready made protein shake

175cals/22g carb/20g protein/0 g fat

Meal 5:
Weetbix ( high fiber cereal)
FF greek yoghurt
Cottage Cheese
Kiwifruit
260cals/36g carb/ 25g protein/2g fat

Meal 6: (Dinner)
May vary, e.g.
3 slices toast w/ fish w/ steamed green veggies
Pasta w/chicken w/ green veggies

450-470 cals/ 43-48g carb / 33-38 g protein/ 8-12 g fat

Meal 7:
Random foods with even balance of carbs/protein/fat...

Around 140 calories


Roughly, my macros and calories come to about :

2200/180p/250c/50gf

[K-Krakrz]

My Workout: GST Training ( Check the workout forum for details, its complicated)

Day 1: Squat Training

Corelift: Leg Press

Supplement Lifts:
BB Back Squat
DB Lunge

Weak point Triceps:
Skullcrusher
V-Bar Pressdown



Day 2: Pull Training

Corelift: Bent over EZ bar row

Supplement Lifts:
Assisted Pullup
Lat Pulldown
DB Row

Weakpoint core:
Plank
Hanging Leg Raise


Day 3: Lift Training

Corelift: Deadlift

Supplement Lifts:
Romanian deads with shrug
Hyperextension

Weak Pouint Triceps:
Skullcrusher
V-Bar Pressdown



Day 4: Press Training

Corelift: BB Bench

Supplement lifts:
Seated DB shoulder Press
Dips
Incline DB press

Weak point core:
Plank
Hanging Leg Raise

[salamand]

Your diet needs fixing, only 50 grams of fat? This is insanely small. 250 grams of carbs? This is too much.

Fat doesnt make you fat. I bulked with GOMAD for a short while and was getting 200g fat a day just from the milk and I didnt get fat. Carbs are what make you fat. I dont get why you have so much toast bread is just simple carbs and not really good for you...

You need more chicken and tuna and the like. You also need much more calories that is more of a maintance then a bulk. That is the best way to see gains.

And how long have you been lifting and what are your stats?

[Hughwa230]

scram some more calories into ur diet bro u wont go fat (srs)

[bt443407]

Carbs are what make you fat.

No, excess calories over maintenance make you fat. Any excess calories not used by the body for energy are stored as fat.

Also, it's fine if the OP is eating whole wheat bread for his toast, as this is a complex carb and is not used immediately for energy (i.e. likely stored as fat). Most of my carbs during my bulk come from complex carbs such as whole wheat bread, and I have put on very little fat.

[K-Krakrz]

scram some more calories into ur diet bro u wont go fat (srs)

Ive tried this before, an I gained fat?

No, excess calories over maintenance make you fat. Any excess calories not used by the body for energy are stored as fat.

Also, it's fine if the OP is eating whole wheat bread for his toast, as this is a complex carb and is not used immediately for energy (i.e. likely stored as fat). Most of my carbs during my bulk come from complex carbs such as whole wheat bread, and I have put on very little fat.

This^^. I eat whole wheat toast. The only reason i eat this as a main carb source is because i can 'measure' slices of toast easily, while my parents would freak out if i measured out my rice or something.


No hate, but the thread's point wasnt to talk about my carb source and other details like that, it was about if i made progress and how/if i can get better.
BTW how light do you think i am for 5ft 6?

[mafi0]

i knew your diet would be your weak point but so is your training.

9 slices of toast? thats about 400-500 calories right there, empty sugary calories (you'll find most supermarket branded 'wholemeal' breads are only about 10% wholemeal).
drop that **** along with the weatbix and you'll find your real calories is probably around 1500.

heres my daily diet.

breakfast:
whey protein and 3 boiled eggs OR cottage cheese w/ blueberries

lunch:
1 large chicken breast w/ brocoli & bbq sauce cooked in olive oil

1 hour before gym:
either one of apple/orange/banna

Post workout:
whey protein

Dinner:
1 large chicken breast w/ broccoli w/ bbq sauce and olive oil

before bed:
Casien protein

both my whey and casein have virtually no carbs/cals

as you can see i prob only get around 1800 cals but its mainly from the chicken and shakes.
i'm on a low carb diet atm wanting to shed some fat which is why i've probably only got around 30g in there atm.

as far as your training is concerned, you are overtaining the same groups, as well as under training as a whole.

for exmaple, day 1: leg press (ghey) and then bent over rows? why are you doing legs/triceps and back on same day?

then you do back again on wed?

split all the groups up, for example here is my split

monday: chest
tuesday: legs
wed: bi/tri
thurs: back
fri: shoulders
sat/sun rest

your hitting the same muscles too close together, and your not hitting them enough.
As for your bench not going up, try dumbbell press for a while then go back to bench. I hit a sticking point with bench and went to dumbbells, gone from 25kg to 37.5kg now, and haven't touched bench in 2 months



this was my 5 month progress, lost fat and gained quite alot of size. Was only eating 1 chicken breast a day then and no casein.
have gained more in the last 3 months but haven't taken any comparo pics yet

[K-Krakrz]

I dont do rows and squats on the same day??? GST is actually pretty good, but i will probably switch it up next week to a 4 day split.

I dont really understand your diet though... arent carbs an important part of nutrition unless you were on keto? Especially if you were bulking, they should be like the main part of your diet. Most bulk diets tell you to eat 2.5-3g/lb carbs, and im not even doing that. And im eating .45g/lb fat, which i think is pretty good.

[mafi0]

I dont do rows and squats on the same day??? GST is actually pretty good, but i will probably switch it up next week to a 4 day split.

I dont really understand your diet though... arent carbs an important part of nutrition unless you were on keto? Especially if you were bulking, they should be like the main part of your diet. Most bulk diets tell you to eat 2.5-3g/lb carbs, and im not even doing that. And im eating .45g/lb fat, which i think is pretty good.

yeah sorry i got day 1 and 2 mixed up.
still the routine sucks and if it was truely good you'd be proudly posting your transformation instead of wondering if there was much progress at all. And it wouldn't have your core lift being leg press, it would be squats. Leg press is for chicks and injuries.

as far as carbs go, i've tried it with carbs and ive tried it without carbs, my energy levels are pretty much exactly the same whether ive had 10g of carbs the entire day or 100g. I'm trying to lose a bit of fat over the next month to bring up some definition and prepare me for summer which is in a few months.
I still gain strength and muscle while having 20-30g of carbs per day (infact i went up 10lb on my squats this week), so figure out whats best for you.
you havent gained much even though your having alot of carbs, so try increasing your meat consumption and get more protein in. Instead of bread have something with protein in it.

[jakestorm]

Your diet needs fixing, only 50 grams of fat? This is insanely small. 250 grams of carbs? This is too much.

Fat doesnt make you fat. I bulked with GOMAD for a short while and was getting 200g fat a day just from the milk and I didnt get fat. Carbs are what make you fat. I dont get why you have so much toast bread is just simple carbs and not really good for you...

You need more chicken and tuna and the like. You also need much more calories that is more of a maintance then a bulk. That is the best way to see gains.

And how long have you been lifting and what are your stats?

well there are carbs in milk too bruh