First time BULKERS apply here ;)

[stephanielynn76]

I have heard of DoggCrapp training....I hear its brutal! If I am not mistaken it requires a training partner? I think thats why I nixed it. Let me know how it goes, and good luck with it..

Yes, ms_mac, it can be brutal... especially when done as per the original template. We are, however, modifying things to account for the fact that we are women and that we require a bit more recovery time. The original template includes two routines (A & B respectively) which are alternated with 3 training days per week. Week 1= A-B-A and Week 2= B-A-B. We are dividing the exercises up into 3 workouts instead to rotate through with 4 training days per week (with less exercises to perform per workout). It's divided as push/pull/legs. We hope to train together when we can but most of our workouts will be done alone. We have, however, chosen exercises that we can most easily bail or set up safeties for due to the intensity. I most often train at the same time every day and am familiar with the crowd in there at that time so if I do need spotting I shouldn't have an issue with finding someone to help! I'm so ready to push some serious weight so I say BRING IT!

My coach, Dominique, is incredible. She used to compete in bodybuilding. She used the doggcrapp training concepts back in her competing days and says it helped her to put on the most size.
This is her btw:

Very interested to see how doggcrapp goes too!! It's so different from PHAT. I hope you enjoy it

Yes.... completely different!! I hope so too!

[locolala]

i decided I'm gonna begin bulking on monday! taking the week off has been helpful, because foing to the gym so often has madeit boring for me. i am still a little chubby by my standards but i def. could use a bit more muscle. im at 121lbs, and hoping to get to 130 in about 5 months. is it realistic? the initial water would likely put me at around 125ish so thats about 5lbs more?

also this is a bit stupid but is there a chance i could get a bit leaner during the course? it's most likely impossible but im prepared.

im running madcows btw

[freebirdmac]

i decided I'm gonna begin bulking on monday! taking the week off has been helpful, because foing to the gym so often has madeit boring for me. i am still a little chubby by my standards but i def. could use a bit more muscle. im at 121lbs, and hoping to get to 130 in about 5 months. is it realistic? the initial water would likely put me at around 125ish so thats about 5lbs more?

also this is a bit stupid but is there a chance i could get a bit leaner during the course? it's most likely impossible but im prepared.

im running madcows btw

In 5 months you're looking at 5-10 pounds so it;s very doable. No, you won't lean out. In the beginning you could for a short while if you've been eating less than your true maintenance, but that's it.

[locolala]

haha, it was a wishful thinking : D so then im just gonna get bigger from now on, eh. im gonna start at 1800 and increase gradually.

[malamujer]

I just started bulking about a week ago. I plan to bulk until March and hopefully gain 10lbs. It's kind of scary because I hate weighing more than 120 lbs., but I have to try doing things differently. I've always worked out pretty consistently, but I have never been able to change the way my body looks, which is basically skinny fat.

[freebirdmac]

I just started bulking about a week ago. I plan to bulk until March and hopefully gain 10lbs. It's kind of scary because I hate weighing more than 120 lbs., but I have to try doing things differently. I've always worked out pretty consistently, but I have never been able to change the way my body looks, which is basically skinny fat.

Good for you!

[ms_mac]

Thought I'd pop in with an update on my bulking progress:

Beginning weight Aug 24 - 117
end of week 1 Aug 31 - 117.4
end of week 2 Sept 7 - 118
end of week 3 Sept 14- 117.6
end of week 4 Sept 21 - 120.2 -
end of week 5 Sept 28 - 117
end of week 6 Oct 5th - 117
end of week 7 Oct 12th - 118.5 TOM, increased cals to 2800, added creatine
end of week 8 Oct 19th - 119.5
end of week 9 Oct 26th - no weigh in - weighing only every second week.
end of week 10 Nov 2 - 120
end of week 11 Nov 9th - no weigh in
end of week 12 Nov 16th - 120.25

So progress is slow - but I'll take it...

My original plan was to bulk for 9 weeks, cut for 3, rinse and repeat. That is not happening, Imma bulk til as long as I can. I am eating a **** load of food right now and gaining really really slow. I think maybe by the time I am ...oh...lets say....65, I might have packed on a few more pounds of muscle..

[freebirdmac]

Thought I'd pop in with an update on my bulking progress:

Beginning weight Aug 24 - 117
end of week 1 Aug 31 - 117.4
end of week 2 Sept 7 - 118
end of week 3 Sept 14- 117.6
end of week 4 Sept 21 - 120.2 -
end of week 5 Sept 28 - 117
end of week 6 Oct 5th - 117
end of week 7 Oct 12th - 118.5 TOM, increased cals to 2800, added creatine
end of week 8 Oct 19th - 119.5
end of week 9 Oct 26th - no weigh in - weighing only every second week.
end of week 10 Nov 2 - 120
end of week 11 Nov 9th - no weigh in
end of week 12 Nov 16th - 120.25

So progress is slow - but I'll take it...

My original plan was to bulk for 9 weeks, cut for 3, rinse and repeat. That is not happening, Imma bulk til as long as I can. I am eating a **** load of food right now and gaining really really slow. I think maybe by the time I am ...oh...lets say....65, I might have packed on a few more pounds of muscle..

I'm glad you are going to keep going! You're only up 3 pounds in 2.5 months. Think you can up the calories? More food can really make a difference. Another 125 calories a day could do the trick.

[happyplace]

Thought I'd pop in with an update on my bulking progress:

Beginning weight Aug 24 - 117
end of week 1 Aug 31 - 117.4
end of week 2 Sept 7 - 118
end of week 3 Sept 14- 117.6
end of week 4 Sept 21 - 120.2 -
end of week 5 Sept 28 - 117
end of week 6 Oct 5th - 117
end of week 7 Oct 12th - 118.5 TOM, increased cals to 2800, added creatine
end of week 8 Oct 19th - 119.5
end of week 9 Oct 26th - no weigh in - weighing only every second week.
end of week 10 Nov 2 - 120
end of week 11 Nov 9th - no weigh in
end of week 12 Nov 16th - 120.25

So progress is slow - but I'll take it...

My original plan was to bulk for 9 weeks, cut for 3, rinse and repeat. That is not happening, Imma bulk til as long as I can. I am eating a **** load of food right now and gaining really really slow. I think maybe by the time I am ...oh...lets say....65, I might have packed on a few more pounds of muscle..

Wow, that is a lot of food to be getting through! However it does suggest that you're not going to be gaining a whole lot of fat, which will make a future cut less difficult. I don't see a problem with a long slow bulk if you don't have a competition deadline, so long as you feel you're making progress.


Eating higher fats is AMAZING, by the way! I no longer am getting that sudden intense 'feed me now or I'll eat your arm off' hunger, and generally enjoying food more. Basically I've added about 300 calories of peanut butter into my daily diet and started eating more cheese. It has also helped with my digestion, moving things along more readily than before. Everyone should definitely try increasing their fats if their intake is on the low end!

[stephanielynn76]

Thought I'd pop in with an update on my bulking progress:

Beginning weight Aug 24 - 117
end of week 1 Aug 31 - 117.4
end of week 2 Sept 7 - 118
end of week 3 Sept 14- 117.6
end of week 4 Sept 21 - 120.2 -
end of week 5 Sept 28 - 117
end of week 6 Oct 5th - 117
end of week 7 Oct 12th - 118.5 TOM, increased cals to 2800, added creatine
end of week 8 Oct 19th - 119.5
end of week 9 Oct 26th - no weigh in - weighing only every second week.
end of week 10 Nov 2 - 120
end of week 11 Nov 9th - no weigh in
end of week 12 Nov 16th - 120.25

So progress is slow - but I'll take it...

My original plan was to bulk for 9 weeks, cut for 3, rinse and repeat. That is not happening, Imma bulk til as long as I can. I am eating a **** load of food right now and gaining really really slow. I think maybe by the time I am ...oh...lets say....65, I might have packed on a few more pounds of muscle..

I'm with FBM on this one... I'd up the calories. But what do I know... I'm becoming a total fatty.

[thepowerwithin]

I'm with FBM on this one... I'd up the calories. But what do I know... I'm becoming a total fatty.

Me too. I went from 123-125 to 130-132 in no time. Seriously, 123 is not sustainable or maintainable for me, nor am I happy. I had bouts of out of control eating after dieting all summer. Lesson learned.

ms_mac, I agree that a super long bulk is in order. Keep at it .

[sglgirl]

Right now I have my meal plan I use for a guideline to prep my meals with (approx 1700 cal), but by the end of the day (before bed mostly) I end up gorging on either protein powder goop, peanut butter (by the spoonful, we are not talking a little taste) or maybe like last night roasted sweet potato too (because it was in the fridge and not packed up in a meal). So with the gorging, it is probably another easy 400 or more added on to the day. I am lifting hard, heavy keeping good form. It is now 3 weeks post show and I have not gained nor am I losing. Next show is 20 weeks out, so I figure I have another 8 weeks to build and eat before I start cutting.

So out of curiousity when anyone adds in more calories are those added calories a little of each...protein, carb and fat or do you focus with getting more calories with one?

And does anyone here train at like 6am, if so do you do it fasted or fed? I have been doing it fasted but thinking I should just take a shake with me and sip on it during the session. I used to do that when I trained after AM fasted cardio and meal 1, so I am thinking I should not have changed that part of my program.

[discdoggie]

I have always trained fasted, always.

[sglgirl]

I have always trained fasted, always.

Thanks. I don't have problems with it at all, prefer it to be honest. The only time I start getting hungry is when I do a little cardio after weights.

[stephanielynn76]

I have always trained fasted, always.

I have since February (doing IF) and I prefer it. I do take BCAA's though...

[tahinilove]

I have since February (doing IF) and I prefer it. I do take BCAA's though...

So do you find you are performing ok - even though you are fasted?

[sglgirl]

I have since February (doing IF) and I prefer it. I do take BCAA's though...

So do you find you are performing ok - even though you are fasted?

I drink preworkout (if I use it), coffee and then my BCAAs during workout right now. I feel like I have better focus and awesome energy in the AM. At the end of the day when I am all "fed" up I feel sluggish, blah, and my GI issues would have kicked around lunch so going to the gym late afternoon is not comfortable to do.

[stephanielynn76]

So do you find you are performing ok - even though you are fasted?

Absolutely!!! I'm stronger now than ever. It took about 3 weeks to adjust to the fasting. After that it was smooth sailing...

[thepowerwithin]

I am a slug in the gym if I eat beforehand, but then again I've never been a breakfast eater. I don't get hungry until around 10:30 am and I rise at 5:30 am.

[ms_mac]

Thanks everyone for your comments. FBM And Steph - I am aiming for more but I feel like I am constantly stuffing myself now. However I could proably handle an extra glass of wine a day

sldl - I train fasted always, and I prefer fasted. I usually have a coffee, and a preworkout though and during training I sip on a creatine drink.

I'm glad you are going to keep going! You're only up 3 pounds in 2.5 months. Think you can up the calories? More food can really make a difference. Another 125 calories a day could do the trick.

Wow, that is a lot of food to be getting through! However it does suggest that you're not going to be gaining a whole lot of fat, which will make a future cut less difficult. I don't see a problem with a long slow bulk if you don't have a competition deadline, so long as you feel you're making progress.


Eating higher fats is AMAZING, by the way! I no longer am getting that sudden intense 'feed me now or I'll eat your arm off' hunger, and generally enjoying food more. Basically I've added about 300 calories of peanut butter into my daily diet and started eating more cheese. It has also helped with my digestion, moving things along more readily than before. Everyone should definitely try increasing their fats if their intake is on the low end!

I'm with FBM on this one... I'd up the calories. But what do I know... I'm becoming a total fatty.

Me too. I went from 123-125 to 130-132 in no time. Seriously, 123 is not sustainable or maintainable for me, nor am I happy. I had bouts of out of control eating after dieting all summer. Lesson learned.

ms_mac, I agree that a super long bulk is in order. Keep at it .

Right now I have my meal plan I use for a guideline to prep my meals with (approx 1700 cal), but by the end of the day (before bed mostly) I end up gorging on either protein powder goop, peanut butter (by the spoonful, we are not talking a little taste) or maybe like last night roasted sweet potato too (because it was in the fridge and not packed up in a meal). So with the gorging, it is probably another easy 400 or more added on to the day. I am lifting hard, heavy keeping good form. It is now 3 weeks post show and I have not gained nor am I losing. Next show is 20 weeks out, so I figure I have another 8 weeks to build and eat before I start cutting.

So out of curiousity when anyone adds in more calories are those added calories a little of each...protein, carb and fat or do you focus with getting more calories with one?

And does anyone here train at like 6am, if so do you do it fasted or fed? I have been doing it fasted but thinking I should just take a shake with me and sip on it during the session. I used to do that when I trained after AM fasted cardio and meal 1, so I am thinking I should not have changed that part of my program.

[Yanicka1]

Self Doubt and felling depressed very high today. I did my body fat and from those numbers, I gained 5 pounds of fat and a little bit more than 1 pounds of muscles. All that for that little results make me want to cry. I am this close to just go on a cut.

[freebirdmac]

Self Doubt and felling depressed very high today. I did my body fat and from those numbers, I gained 5 pounds of fat and a little bit more than 1 pounds of muscles. All that for that little results make me want to cry. I am this close to just go on a cut.

Numbers lie.

[sglgirl]

Thanks everyone for your comments. FBM And Steph - I am aiming for more but I feel like I am constantly stuffing myself now. However I could proably handle an extra glass of wine a day

sldl - I train fasted always, and I prefer fasted. I usually have a coffee, and a preworkout though and during training I sip on a creatine drink.

Thanks. I see you are an east coaster as well....Cheers!

[ms_mac]

Thanks. I see you are an east coaster as well....Cheers!

I just noticed you are doing the Atlantics! Its at the casino this year. I am so excited to go see this one. Have you competed before?

[sglgirl]

I just noticed you are doing the Atlantics! Its at the casino this year. I am so excited to go see this one. Have you competed before?

I did an IDFA show 3 weeks ago in Ottawa and it was my first show. I am training for the NS Provincial show and the Atlantics, but I have not fully committed to it yet. I am tossed up whether I would like to do figure again or go for physique. If I could put on 2lbs of muscle in 8-10 weeks, I might be okay for physique.

I know I know I have my work cut out for me

[Nailayne]

Hi everyone I was told top be sent h ere haha.... Im female 161 cm 93.5 pounds and body fat of 19.9% I know underweight so i went to a doctor and gave me like a 2000 cal plan i try my best to work on it really and i want to gain it in muscle not fat I eat as healthy as I can but sometimes I can't eat all the food my doc gave me i eat and eat and always full I sware I try my best,so i started some body weight,resistance training and weight lifting,,I have gained like 3 pounds(just started) but I feel like it went to my belly which i still want to stay flat I know u cant target and weight gains everywhere but how can i make sure they all my weight gain doesn't go there plzz...here's my workout (4 times a week) crunches(60)twist crunches (60) bycicle crunch(100) foot to foot crunch(60) front plank,side plank and back extention (50 sec) leg raises (40) foot raise crunch(50) squat(25) knee push up(30) another push up like mountin climber(30) FOR THE WEIGHTS bicep curls(80 each) bicep curls with both arms(20) hammer curls(30) two arm tricep extention(30) lunges(20) alternating dumbbell rows(50) IS THIS OKAY?? Any tips about exercise and how I should be eating thank you i need this... I HAVE ACCESS NO TO ANY EQUIPMENT OR| GYM WHAT SO EVER ONLY MY BODY AND DUMBBELLS...can some fix my routine plz and thank you

[tahinilove]

Absolutely!!! I'm stronger now than ever. It took about 3 weeks to adjust to the fasting. After that it was smooth sailing...

Im very interested in IF as i already eat all my food before 2 and am absolutely fine/feel better for the rest of the day, so i wonder how it would work with not eating pre workout! Great to know it works for you

[freebirdmac]

Hi everyone I was told top be sent h ere haha.... Im female 161 cm 93.5 pounds and body fat of 19.9% I know underweight so i went to a doctor and gave me like a 2000 cal plan i try my best to work on it really and i want to gain it in muscle not fat I eat as healthy as I can but sometimes I can't eat all the food my doc gave me i eat and eat and always full I sware I try my best,so i started some body weight,resistance training and weight lifting,,I have gained like 3 pounds(just started) but I feel like it went to my belly which i still want to stay flat I know u cant target and weight gains everywhere but how can i make sure they all my weight gain doesn't go there plzz...here's my workout (4 times a week) crunches(60)twist crunches (60) bycicle crunch(100) foot to foot crunch(60) front plank,side plank and back extention (50 sec) leg raises (40) foot raise crunch(50) squat(25) knee push up(30) another push up like mountin climber(30) FOR THE WEIGHTS bicep curls(80 each) bicep curls with both arms(20) hammer curls(30) two arm tricep extention(30) lunges(20) alternating dumbbell rows(50) IS THIS OKAY?? Any tips about exercise and how I should be eating thank you i need this... I HAVE ACCESS NO TO ANY EQUIPMENT OR| GYM WHAT SO EVER ONLY MY BODY AND DUMBBELLS...can some fix my routine plz and thank you

When raising calories it's common to get bloat at first. Your 2000 calorie diet isn'y even a bulk. Those should be maintenance calories. Look at it this way, you are fixing yourself. Not just weight but metabolism. Deal with any bloat or fat gains. Get over the flat belly thing. Stop all the crazy ab work as that does nothing.

[freebirdmac]

I do not know how you ladies can train fasted. I need several meals under my belt before I get to the gym. I do give my belly about 2 hours after the last meal to empty. I've tried morning workouts and did not have the same oomph that I have in the afternoon. And I'm a morning person!!

[chrisateen]

I do not know how you ladies can train fasted. I need several meals under my belt before I get to the gym. I do give my belly about 2 hours after the last meal to empty. I've tried morning workouts and did not have the same oomph that I have in the afternoon. And I'm a morning person!!

I totally agree. I tried waking up and eating nothing before going to the gym and almost fainted when I did it. Never again will I go to the gym on an empty stomach. But I do agree with the whole feeling sluggish if you eat too much beforehand