First time BULKERS apply here ;)

[eglionz]

Great job rachelily. Your core looks like it really tightened up. That is the real test for me... when I'm bulking slow and steady I don't really get a tummy, in fact it usually gets harder (even though I do lose a little definition).

Keep up the good work ladies, in a couple weeks I'll take some more progress pictures.

[ms_mac]

Quick check in and update for those of you that don't follow my thread:

Today - weigh in day and I have mixed results....seems like weight gain is coming on with a vengance now.....and not sure why. Is my body finally catching on that I am eating my face off? My nutrtition guy says not to worry, it should level off in the next couple of weeks....my question is ..why all of sudden, since I have been eating this amount since mid Oct...

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
end of week 13 Nov 23rd - no weigh in
end of week 14 Nov 30th - 120.25
end of week 15 - Dec 7th - no weigh in
end of week 16 - Dec 14th - no weigh in
end of week 17 - Dec 20th - 122.75
end of week 18 - Dec 28th - no weigh in
end of week 19 - Jan 4th - 125.25
end of week 20 - Jan 11th – 125.4
End of week 21 – Jan 18th – 126.6
End of week 22 – Jan 25th – 127.2

Hoping maybe Freebird Mac or Kimm4 may pop in with some insight. I have a couple of thoughts - 1st one being that this is just my body now playing catch up ...or.....it could be ......hormonal....ya know its about time....the dreaded pre menapausel symptoms...was hoping to bypass all that shiit...

[rachelily]

Great job rachelily. Your core looks like it really tightened up. That is the real test for me... when I'm bulking slow and steady I don't really get a tummy, in fact it usually gets harder (even though I do lose a little definition).

Keep up the good work ladies, in a couple weeks I'll take some more progress pictures.

Thanks so much! I expected a tummy and am happy that didn't happen - can't wait to see what does happen when I cut.

Cant wait to see your progress pics!

[freebirdmac]

Quick check in and update for those of you that don't follow my thread:

Today - weigh in day and I have mixed results....seems like weight gain is coming on with a vengance now.....and not sure why. Is my body finally catching on that I am eating my face off? My nutrtition guy says not to worry, it should level off in the next couple of weeks....my question is ..why all of sudden, since I have been eating this amount since mid Oct...

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
end of week 13 Nov 23rd - no weigh in
end of week 14 Nov 30th - 120.25
end of week 15 - Dec 7th - no weigh in
end of week 16 - Dec 14th - no weigh in
end of week 17 - Dec 20th - 122.75
end of week 18 - Dec 28th - no weigh in
end of week 19 - Jan 4th - 125.25
end of week 20 - Jan 11th – 125.4
End of week 21 – Jan 18th – 126.6
End of week 22 – Jan 25th – 127.2

Hoping maybe Freebird Mac or Kimm4 may pop in with some insight. I have a couple of thoughts - 1st one being that this is just my body now playing catch up ...or.....it could be ......hormonal....ya know its about time....the dreaded pre menapausel symptoms...was hoping to bypass all that shiit...

There's been zero change in your caloric intake and no change to your supplements?

[sglgirl]

I have to go jeans shopping today. I am having a Bday for my Mom tonight -( she is 60) and my jeans all a bit too snug......wish me luck

new AVI Ms Mac? Looking very strong in that pic, and maybe you are just going through a muscle growth spurt with the small weight gain. if it does not stop, maybe look at decreasing a few calories to level it back out.

[sglgirl]

Has anyone ever used Rhodiola?

[ms_mac]

There's been zero change in your caloric intake and no change to your supplements?

Nope! Same pre workout that I always use, same creartine, no other supps....same protein powder...

new AVI Ms Mac? Looking very strong in that pic, and maybe you are just going through a muscle growth spurt with the small weight gain. if it does not stop, maybe look at decreasing a few calories to level it back out.

Ah thanks! That avi is 2 years old...taken 3 weeks before my last comp. Needless to say I do not look like that anymore. I think thats the plan.....will leave it for a couple more weeks and see what happens. How is your prep going?

[Neezaa]

Hi everyone! You all have really impressive avis.

I'm doing my first "bulk" - and my first serious time with free weights. Any feedback will be much appreciated!

So far, I'm using CalorieCounter to make sure I'm getting in 2,300 calories. For lifts, I'm using Jamie Eason's LF trainer as a template. I'm just following the workouts from Phase I though. It's Back/Bis, Chest/Tris, Legs, Abs/Shoulders except I'm doing legs 2x if I can. I'm focusing on getting my form right for dead lifts and squats.

I'm not taking any special supps - just multi/fish oil/MuscleMilk.

Macros:
~100 g protein
~ 280 g carbs
~ 60 g fat

How does this sound to you all? Keep in mind my stats and newbness.

[sglgirl]

Ah thanks! That avi is 2 years old...taken 3 weeks before my last comp. Needless to say I do not look like that anymore. I think thats the plan.....will leave it for a couple more weeks and see what happens. How is your prep going?

New meal plan starts today and it when I look at it, it makes me really think how much do I want this? I am starting to lean out in shoulders and back, which I think is earlier time wise than the last prep so I am hoping it is a good sign that things will come together ahead of time. I would prefer to only have to maintain for a week or two rather than have to scramble at last ditch efforts to get on stage.

Am I still not feeling the excitement yet, but then again I am not someone who typically gets excited about things until it is actually happening.

[KaraKlett]

So I've been bulking for a week tomorrow. I went a little crazy and some days got over 3000 cals. I really enjoyed eating a lot again. Last week I was 147.6 and this morning I was 160.2. I know most all of it is bloat/water weight but I'm wondering when I will really know what I'm gaining??? I'm having a fat day today and already want to cut back down but I know I have gained NO muscle mass at all.

I started starting strength yesterday so I am excited to track my gains!

[freebirdmac]

Nope! Same pre workout that I always use, same creartine, no other supps....same protein powder...



Ah thanks! That avi is 2 years old...taken 3 weeks before my last comp. Needless to say I do not look like that anymore. I think thats the plan.....will leave it for a couple more weeks and see what happens. How is your prep going?

If there truly are no caloric increases anywhere, errors in tracking, error in portion sizes, then I'd say your body has adjusted to your workouts and bulking in general. Time to scale back to remain in the average 1/2 pound a week gain.

Hi everyone! You all have really impressive avis.

I'm doing my first "bulk" - and my first serious time with free weights. Any feedback will be much appreciated!

So far, I'm using CalorieCounter to make sure I'm getting in 2,300 calories. For lifts, I'm using Jamie Eason's LF trainer as a template. I'm just following the workouts from Phase I though. It's Back/Bis, Chest/Tris, Legs, Abs/Shoulders except I'm doing legs 2x if I can. I'm focusing on getting my form right for dead lifts and squats.

I'm not taking any special supps - just multi/fish oil/MuscleMilk.

Macros:
~100 g protein
~ 280 g carbs
~ 60 g fat

How does this sound to you all? Keep in mind my stats and newbness.

I'd lower the carbs some in favor of more protein and fat.

So I've been bulking for a week tomorrow. I went a little crazy and some days got over 3000 cals. I really enjoyed eating a lot again. Last week I was 147.6 and this morning I was 160.2. I know most all of it is bloat/water weight but I'm wondering when I will really know what I'm gaining??? I'm having a fat day today and already want to cut back down but I know I have gained NO muscle mass at all.

I started starting strength yesterday so I am excited to track my gains!

Keep those crazy days in control. They will add up and not in a way you'd like. Stick to the plan.

You know you're gaining muscle by your gains in the gym and by feeling denser. Fat is squishy. Muscle isn't.

[ms_mac]

If there truly are no caloric increases anywhere, errors in tracking, error in portion sizes, then I'd say your body has adjusted to your workouts and bulking in general. Time to scale back to remain in the average 1/2 pound a week gain.



.

Thanks Lady I am going to give it 2 more weeks and see what happens...worst case scenario - only 2 more lbs, right

[locolala]

that feel when you have ~600 cals left but are already painfully full... sigh

[megdaig]

that feel when you have ~600 cals left but are already painfully full... sigh

That's called a PB&J sandwich night in my opinion

[locolala]

That's called a PB&J sandwich night in my opinion

are you psychic?! I just had a PB & nutella on toast with milk... was hard to down it but it tasted good

[JessPeth]

Hi again my lovely fellow bulking ladies.

My back is really a problem area for me, I try to lift heavy while in a good form, but my lats WON'T grow. I can never seem to get a good mind-muscle connection with my lats and I really want that V-taper. I do Latpulldown, assisted pullups, close grip pulldowns, DB rows, machine rows, cabel rows straight arm pulldowns and deadlifts for my back but nothing seems to work. The only weight I have been able to increase has been my deadlifts (70kg) after doing heavy ass squats, but my lats and upper back has not increased weight since I started weight training a year ago . My forearms alway hurts after a while due to all the blood pumping when lifting heavy, I have tried to squeeze the lats before doing the exercises to activate them , but when it comes to holding the bars the activation stops and I cannot seems to feel the lats.

Help!!

[megdaig]

Hi again my lovely fellow bulking ladies.

My back is really a problem area for me, I try to lift heavy while in a good form, but my lats WON'T grow. I can never seem to get a good mind-muscle connection with my lats and I really want that V-taper. I do Latpulldown, assisted pullups, close grip pulldowns, DB rows, machine rows, cabel rows straight arm pulldowns and deadlifts for my back but nothing seems to work. The only weight I have been able to increase has been my deadlifts (70kg) after doing heavy ass squats, but my lats and upper back has not increased weight since I started weight training a year ago . My forearms alway hurts after a while due to all the blood pumping when lifting heavy, I have tried to squeeze the lats before doing the exercises to activate them , but when it comes to holding the bars the activation stops and I cannot seems to feel the lats.

Help!!

Try ditching "perfect form" on a few eccentric moves like lat pull down and DB rows and just get the weight up any way possible, then focus on a slow slow slow negative with lots of squeezing just under the armpit. This is where a spotter could be helpful to help pull that bar down those last few inches and then give you the reigns.

[locolala]

Hi again my lovely fellow bulking ladies.

My back is really a problem area for me, I try to lift heavy while in a good form, but my lats WON'T grow. I can never seem to get a good mind-muscle connection with my lats and I really want that V-taper. I do Latpulldown, assisted pullups, close grip pulldowns, DB rows, machine rows, cabel rows straight arm pulldowns and deadlifts for my back but nothing seems to work. The only weight I have been able to increase has been my deadlifts (70kg) after doing heavy ass squats, but my lats and upper back has not increased weight since I started weight training a year ago . My forearms alway hurts after a while due to all the blood pumping when lifting heavy, I have tried to squeeze the lats before doing the exercises to activate them , but when it comes to holding the bars the activation stops and I cannot seems to feel the lats.

Help!!

when you're doing pulldowns or rows do you pull with your elbows or forearms?

[JessPeth]

Try ditching "perfect form" on a few eccentric moves like lat pull down and DB rows and just get the weight up any way possible, then focus on a slow slow slow negative with lots of squeezing just under the armpit. This is where a spotter could be helpful to help pull that bar down those last few inches and then give you the reigns.

ahhh, ok...clever that sounds very good, I will definitely try this

[JessPeth]

when you're doing pulldowns or rows do you pull with your elbows or forearms?

I think and guess it's my forearms, but it's the elbows you should pull with is it? :/

[megdaig]

I think and guess it's my forearms, but it's the elbows you should pull with is it? :/

This is where straps can help. Avoid pulling with the biceps/foreamrms. Focus on pulling your elbows straight into the ground.

[sglgirl]

That's called a PB&J sandwich night in my opinion

hahahahahaha you have no idea how amazing that sounds right now.

[locolala]

I think and guess it's my forearms, but it's the elbows you should pull with is it? :/

yes. Using your forearms will work your arms more, whereas if you pull with your elbows and retract your shoulder blades you should feel it in your back.

[JessPeth]

Ok, I'll use straps next time so I can pull with my elbows. Thank you megdaig and locolala.

[cdcuaap]

Hey everyone, it's my first time to post here.

I've been reading through this thread for a long time now and I really feel motivated. I have a question and anyone feel free to answer/share a suggestion.

What do you eat to ensure you meet your daily calorie intake? I'm scared of eating high-calorie food from pastas, bread and rice and end up having a belly fat. What high-calorie foods worked for you that helped you gain mass and not fat?

[toodlepip]

Hey everyone, it's my first time to post here.

I've been reading through this thread for a long time now and I really feel motivated. I have a question and anyone feel free to answer/share a suggestion.

What do you eat to ensure you meet your daily calorie intake? I'm scared of eating high-calorie food from pastas, bread and rice and end up having a belly fat. What high-calorie foods worked for you that helped you gain mass and not fat?

If you are bulking you will gain some fat. It doesn't bode well for a bulk if, before you start, you are scared of high calorie foods and gaining fat.

Putting your energy balance (cals) into the positive (i.e. in excess of your maintenance) along with lifting heavy will help you gain mass. Where you get those calories from is your choice but there's nothing wrong with carbs. They will not make you fat. If you cut them you will lose a bit of water weight, if you eat them you will hold some water weight but this is not fat. And by cutting them you can short-change yourself in terms of energy - which is the last thing you want to do on a bulk.

[freebirdmac]

Hey everyone, it's my first time to post here.

I've been reading through this thread for a long time now and I really feel motivated. I have a question and anyone feel free to answer/share a suggestion.

What do you eat to ensure you meet your daily calorie intake? I'm scared of eating high-calorie food from pastas, bread and rice and end up having a belly fat. What high-calorie foods worked for you that helped you gain mass and not fat?

It doesn't matter what foods you eat. It's how many calories you consume. You shouldn't fear a food. That's not good. Bulking is a good time to learn how to enjoy those foods in such moderation that you don't exceed your goals. Once you get the hang of it, you'll easily self-moderate. Those foods should become less scary. The problem with the ones you listed is people generally eat too large a portion size and eat them too often. Pasta and rice should be smaller side dishes. Only once in awhile should they be a substantial part of the meal. Breads are often consumed breakfast, lunch, and dinner. If you adjust to bread less lunches, use wraps, not needing bread with every dinner, etc. you'll save a ton of calories. After awhile this becomes so routine and natural you don't miss the old ways of eating.

[rachelily]

Ok, I'll use straps next time so I can pull with my elbows. Thank you megdaig and locolala.

One thing that has helped me is also keeping tension between my shoulder blades through the whole movement - helps me remember to use my elbows.

[DaniGrrl]

Jess, thanks so much for asking that question!!! My lats seem to be a problem area for me, too. I keep thinking I'm just not going heavy enough and I really have been pushing myself on that this bulk but I'm still not sure I'm seeing any growth there. I've been living straight arm pull downs - I can really feel my lats with those.

And thank for the great advice, meg!!

[locolala]

Hey everyone, it's my first time to post here.

I've been reading through this thread for a long time now and I really feel motivated. I have a question and anyone feel free to answer/share a suggestion.

What do you eat to ensure you meet your daily calorie intake? I'm scared of eating high-calorie food from pastas, bread and rice and end up having a belly fat. What high-calorie foods worked for you that helped you gain mass and not fat?

I think everyone here has been afraid of eating high-calorie food at one point, but the longer you bulk the more comfortable you will get towards eating food. Bulking is supposed to be the time for you to relax and have fun with your diet. There's no way you can tell whether a certain food is going to give you mass or fat, because any excess calorie will result in either fat/muscle gain. Carbs tend to hold more water but that's okay just drink more water. Just keep it healthy for the most part.

What do I eat to meet my calorie intake? Lol whatever I feel like. Ice cream, pb&j, cookies, rice etc.