First time BULKERS apply here ;)

[angelkisssed]

[QUOTE=freebirdmac;663404931]

And this is her starting point! Not ending point! I'd be so freaking thrilled to get to that stage

Okay. Seriously, a girl can only take so many jaw dropping moments per/hr to maintain sanity and this is, quite frankly, REEEEDICK! I'm blown away. THAT is what I'm working TOWARDS lol and to already have that physique and be building on it?! Ah...such inspiration and motivation I'm really quite speechless...

[Dee29]

What does your bulking routine look like? Odds are you'll need to eat a lot more.

Well I'm just starting out, but this is my routine so far:

Monday (dumbbells only):

side lat raises 3 x 10
front lat raises 3 x 10
pec-decks 3 x 10
shoulder press 3 x 10
tricep extensions 3 x 10 (each side)
bicep curls 3 x 10 (each side)

Tuesday: Rest

Wednesday (dumbbells only):

chest press 3 x 10
chest flies 3 x 10
press ups 3 x 10
tricep dips 3 x 10
upright rows 3 x 10
bent over rows 3 x 10

Thursday:

dumbell squats 3 x 30
plie squats 3 x 30
dumbbell lunges 3 x 20 (each side)
bulgarian split squats 3 x 20 (each side)
reverse leg raises 3 x 20 (each side)
side leg raises 3 x 20 (each side)

Friday: Rest

Saturday:

kettlebell deadlifts 3 x 10
crunches 3 x 20
reverse crunches 3 x 20
pelvic lifts 3 x 20
plank x 3 (30-60 seconds)
side plank x 2 each side (30-60 seconds)

Sunday: Rest

Not even sure if this will build any muscle at all lol but then again I have so little lean mass, even the slightest gains will be most welcome!

[andrerox80]

And this is her starting point! Not ending point! I'd be so freaking thrilled to get to that stage

not that you have anything to be jealous of - your transformation and current physique are inspirational too!! but, yeah, if that's just her starting point, holy sh!t!!

have a stupid question, or just something i need some reassurance on. when you're first wrapping your head around the idea of bulking and haven't fully embraced it yet - yet you ARE set on doing it - do you ever feel more guilty gaining after a skip day than a workout day? even if it's silly b/c the goal is gaining, muscles grow at rest, etc. maybe this is just comparable to the issue of keeping cals high on skip days too.

[Freak17]

I've got a couple new pics... Ughh my biceps feel so big and the camera just doesn't wanna admit that lol. I'm gaining strength everywhere all over my body! But the only place I physcally 'see' my muscle getting bigger is my quads/ plus calves. I know it's genes getting in the way but I NEED somebody to tell me I'm gaining muscle in my arms or I'll flip out lol.

Before:



After:





Triceps, I think I was more defined back then and muscle kinda looks bigger.. No?

Before:



After:





And no, no back pics yet lol I still look ridiculous.

[Freak17]

There is also this, not sure if there is another biceps picture I can compare it with:






And this also... kinda massive for my size lol but I love em:

[freebirdmac]

I can definitely see the growth on the tricep. For biceps you really need to get the pose down. Practice the double bi pict in a mirror. Get your arms parallel to the floor. See how far in you need to draw your forearm to get the highest peak. Then push your forearms back a bit.

If you see growth, trust yourself, it's really there

[freebirdmac]

Well I'm just starting out, but this is my routine so far:

Monday (dumbbells only):

side lat raises 3 x 10
front lat raises 3 x 10
pec-decks 3 x 10
shoulder press 3 x 10
tricep extensions 3 x 10 (each side)
bicep curls 3 x 10 (each side)

Tuesday: Rest

Wednesday (dumbbells only):

chest press 3 x 10
chest flies 3 x 10
press ups 3 x 10
tricep dips 3 x 10
upright rows 3 x 10
bent over rows 3 x 10

Thursday:

dumbell squats 3 x 30
plie squats 3 x 30
dumbbell lunges 3 x 20 (each side)
bulgarian split squats 3 x 20 (each side)
reverse leg raises 3 x 20 (each side)
side leg raises 3 x 20 (each side)

Friday: Rest

Saturday:

kettlebell deadlifts 3 x 10
crunches 3 x 20
reverse crunches 3 x 20
pelvic lifts 3 x 20
plank x 3 (30-60 seconds)
side plank x 2 each side (30-60 seconds)

Sunday: Rest

Not even sure if this will build any muscle at all lol but then again I have so little lean mass, even the slightest gains will be most welcome!

Where did you get this routine?

[Dee29]

Where did you get this routine?

Just put it together myself

[freebirdmac]

Just put it together myself

I'd get The New Rules of Lifting for Women to start with instead of writing your own routine. You can also look for beginner routines on the main site.

[Freak17]

Thanks!! I knoow I can feel those muscles but I don't see em lol.

I'd get The New Rules of Lifting for Women to start with instead of writing your own routine. You can also look for beginner routines on the main site.

I want to read that book too. I'm not THAT entirely new to bodybuilding but there is so much to learn and I heard all good stuff about this book!

[Dee29]

I'd get The New Rules of Lifting for Women to start with instead of writing your own routine. You can also look for beginner routines on the main site.

Cheers, yeah think that would be a much better idea. Bit out of my depth here.

[powerbarsssssss]

Thank you so much, ladies!!!! While I have many supportive people in my life, very few actually want to attain my physique for themselves, so it is an honor to hear that some of you do!

[Dee29]

Thanks!! I knoow I can feel those muscles but I don't see em lol.


I want to read that book too. I'm not THAT entirely new to bodybuilding but there is so much to learn and I heard all good stuff about this book!

Just bought a copy from ebay

I'm so eager to get started!

[nakedbabytoes]

Noob checking in. Decided to start my first bulk. I'm at 115 now and hope to go nice & slow up to 125ish(maybe 130...eeeek!). Recomping has done me okay up to this point, but if I just keep maintaining....well, that's all I'll really get out of it. Why work so hard for little gain? I'm terrified of loosing my abs in the process, but I'll have that much more motivation to train hard & eat as clean as I can.

I like the way I look now, but taking progress pics today made me realize how much more I want to accomplish. Better start now

Reading stickies, lifting hard, eating clean.....
Wish me luck!

[dreahere]

Need some help please, ladies. I'm not a huge cardio person, but I've been doing 22 to (at the very most) 35 mins two or three times a week. I lift three days. Since I started officially bulking this week, I got it into my head to drop the cardio even more. Yesterday I had my gym bag all packed and with me when I went to work, but then, after work decided not to go. So I ended up only doing cardio once this week.

This morning I lifted with my trainer--had a great workout--then after lunch across the street, walked home from the gym, which is about 3 1/2 miles. I stopped at a couple stores along the way, so it was a nice fairly leisurely walk, not cardio by any means. And now I feel great. I feel energized, and my body is tired but feels good. Yesterday after working all day (75% sitting, 25% standing and walking) and then not getting any exercise, I felt sluggish and crappy.

Yeah, I know, tl:dr. Cliff notes: are things like taking long walks while carrying home groceries detrimental to my bulk? Would continuing to do cardio two or three times a week be detrimental? I just feel so much better when I'm getting at least a little exercise in almost everyday.

[take.it.off]

Question: I've been increasing cals for just over 2 weeks now and I haven't hit maintenance yet. But, my stomach seems so much bigger/thicker (to me) and bloated already. Once I hit my targeted numbers (just under 2200cals) how long do you supposed will the bloat stay around? Does it eventually level out? And can drinking more water help? I have to admit I've done a ****ty job with the water.

Thanks!

[freebirdmac]

Need some help please, ladies. I'm not a huge cardio person, but I've been doing 22 to (at the very most) 35 mins two or three times a week. I lift three days. Since I started officially bulking this week, I got it into my head to drop the cardio even more. Yesterday I had my gym bag all packed and with me when I went to work, but then, after work decided not to go. So I ended up only doing cardio once this week.

This morning I lifted with my trainer--had a great workout--then after lunch across the street, walked home from the gym, which is about 3 1/2 miles. I stopped at a couple stores along the way, so it was a nice fairly leisurely walk, not cardio by any means. And now I feel great. I feel energized, and my body is tired but feels good. Yesterday after working all day (75% sitting, 25% standing and walking) and then not getting any exercise, I felt sluggish and crappy.

Yeah, I know, tl:dr. Cliff notes: are things like taking long walks while carrying home groceries detrimental to my bulk? Would continuing to do cardio two or three times a week be detrimental? I just feel so much better when I'm getting at least a little exercise in almost everyday.

I'd stick with the walks. If you can ditch the cardio maybe you'll get rid of the "must do cardio" mindset. There's nothing wrong with doing cardio, but feeling like you "must" do cardio isn't in your best interests.

Question: I've been increasing cals for just over 2 weeks now and I haven't hit maintenance yet. But, my stomach seems so much bigger/thicker (to me) and bloated already. Once I hit my targeted numbers (just under 2200cals) how long do you supposed will the bloat stay around? Does it eventually level out? And can drinking more water help? I have to admit I've done a ****ty job with the water.

Thanks!

It can take a few weeks. It really depends on how long you've been dieting and if you have some food sensitivities you weren't previously aware of. Yes, increasing your water intake can help.

[dreahere]

Thanks for the reply, Freebird. I don't think I'm any kind of cardio addict, but I feel so much better mentally and physically when I'm active. I think I might go back to doing more yoga while I'm bulking. That will make my body happy, I think.

In other news, I weighed myself this morning after a week of solidly being over 2100 calories a day, and I'm down two pounds to 113 again, haha. I was bloated from last Sunday's pancakes and ice cream, plus teh hormones, when I weighed myself last Monday. So I'm a.) taking 113 as the official starting weight of my bulk and b.) going up to 2200+ calories this week, without fear. Okay, without much fear. Okay, really, I'm scared. But obviously I shouldn't be. Gonna do this thing!

[freebirdmac]

Thanks for the reply, Freebird. I don't think I'm any kind of cardio addict, but I feel so much better mentally and physically when I'm active. I think I might go back to doing more yoga while I'm bulking. That will make my body happy, I think.

In other news, I weighed myself this morning after a week of solidly being over 2100 calories a day, and I'm down two pounds to 113 again, haha. I was bloated from last Sunday's pancakes and ice cream, plus teh hormones, when I weighed myself last Monday. So I'm a.) taking 113 as the official starting weight of my bulk and b.) going up to 2200+ calories this week, without fear. Okay, without much fear. Okay, really, I'm scared. But obviously I shouldn't be. Gonna do this thing!

If I can bulk on 2200+ cals and not blow up like a balloon, so can you

[andrerox80]

pissed at myself b/c i'm having a really tough time increasing cals, even though i neeeed to, and reading this thread and hearing others' experiences is helpful and inspiring. just so hard. physically i can totally take it on (it's not like before where i was always full and bloated), it's just a mental block. when i have a good workout i increase a little, but very little, and it's not consistent enough. and on skip days, like today, it's hard to even get my normal cals in. stupid brain. have been maintaining and know i must must must increase, but oy, i say it'll happen and then it doesn't. i suck and am disappointed in myself.

[InThePocket]

are things like taking long walks while carrying home groceries detrimental to my bulk? Would continuing to do cardio two or three times a week be detrimental? I just feel so much better when I'm getting at least a little exercise in almost everyday.

I feel you. I have a dog, and it's not like I can just NOT walk him. I think you will be fine sticking to your walks. Good luck!

[angelkisssed]

pissed at myself b/c i'm having a really tough time increasing cals, even though i neeeed to, and reading this thread and hearing others' experiences is helpful and inspiring. just so hard. physically i can totally take it on (it's not like before where i was always full and bloated), it's just a mental block. when i have a good workout i increase a little, but very little, and it's not consistent enough. and on skip days, like today, it's hard to even get my normal cals in. stupid brain. have been maintaining and know i must must must increase, but oy, i say it'll happen and then it doesn't. i suck and am disappointed in myself.

My sentiments exactly (though slightly different *ponders how that makes ANY sense*) but I think you get what I mean I too am frustrated and disappointed in no one but MYSELF for having such a hard time increasing cals. It's really been getting me down lately! I'm trying to stay positive and take things one step at a time, but I"ll be darned if some days I want to simply be free from this "calorie counting" burden that seems to plague me since I started tracking about 7 weeks ago! I really appreciate counting because I can KNOW what I'm fueling myself with and how well I'm fueling myself, but sheesh, sometimes (and I think this is part of my anxious/extremely anal retentive personality) if I don't get stuck (literally) on numbers! And going over the numbers (even if I know it's going to be a GOOD thing!) messes with the ol' noggin. And speaking entirely to myself and no one else...I really need to "man up" as it were and just LIVE and let LIVE for the love of ALL THAT IS HOLY *phew. end rant* Thank you, andrerox, for posting that. It's nice to know I'm not alone and your transparency and honesty help so much. It's much appreciated

[andrerox80]

angelkissed, what do you think the main roadblock is for you? maybe it'll help me too. i think for me it's got a lot to do w/ the scale and being so used to seeing a certain number, even though i "need" to gain plus do wanna bulk to look better. and i just can't get rid of the scale or smash it, like i should. but it's not abt the fear of gaining fat (along w/ muscle, hopefully!!) or clothes not fitting (live in hoodies and yoga pants). i dunno. and appetite/fullness-wise, i can totally handle more. ahhhh. hopefully i can at least increase 100-200 on good workout days. would be a good start.

[angelkisssed]

angelkissed, what do you think the main roadblock is for you? maybe it'll help me too. i think for me it's got a lot to do w/ the scale and being so used to seeing a certain number, even though i "need" to gain plus do wanna bulk to look better. and i just can't get rid of the scale or smash it, like i should. but it's not abt the fear of gaining fat (along w/ muscle, hopefully!!) or clothes not fitting (live in hoodies and yoga pants). i dunno. and appetite/fullness-wise, i can totally handle more. ahhhh. hopefully i can at least increase 100-200 on good workout days. would be a good start.

Hm. That's an excellent question and one that promotes deep though *fair warning* First off, I could honestly give two rips about what the scale says. I hardly ever weigh myself. Once a week (Sunday) and that's only because I'm a data geek and love inputing it into my body bugg program (also why I started counting cals in the first place). More fun data to input and analyze. But I think the biggest road block is simply fear of the unknown. I've become "comfortable" in my training and nutrition. And being far too anal retentive for my own good, I tend to get stuck in ruts (not just in nutrition and training) but in all aspects of life. I find myself taking EVERYTHING to the extreme. There's never a middle ground for Jess, or a gray area if you will. It's either black and white, and it's in the black and white that I function best. Facts always, are preferred over emotion or intuition even. I'm a hardcore skeptic and unless you can prove something to me, or I can research it and prove it for myself, I won't believe it. I think that's the biggest issue, and what I find frustrating the most. I SEE the physical changes on those who are brave enough to post their body pics, I READ information after information, always hungry to learn more, but when it comes to applying it to myself (bulking especially) I start peeyouessesswhy-footing my way around it, instead of just taking the plunge and doing it. Bottom line: I'm afraid of what will happen even though I KNOW what's going to happen. Crazy, right?! Frustrating because the flesh is willing but the spirit?! Oh so weak it seems. In order to reach my goals, I've got to just do it. Why I balk so much in this area? Wish I knew :/ Has to be fear. Hassssss to be! Ballz to the wall time

[andrerox80]

angelkissed, we're so the same but also so different. much of our fears differ, but i'm definitely black or white, all or nothing too, and a person who gets so comfortable in ruts. sigh.

[freebirdmac]

I think the first time or two bulking is hard on most everyone. Don't beat yourselves up too much. Yes, keep trying to get those cals in but also realize that this is a learning process. Each time you go through a bulking/leaning out cycle you learn, and gain confidence. You show yourself that you can do either, at will, and get comfortable gaining fat or being hungry. Not everyone can take that leap of faith and jump the cals to 200+. Me included. Sometimes we need practice. So don't give up on trying to keep the cals up there. And don't get too whacked out if you have off days.

[angelkisssed]

I think the first time or two bulking is hard on most everyone. Don't beat yourselves up too much. Yes, keep trying to get those cals in but also realize that this is a learning process. Each time you go through a bulking/leaning out cycle you learn, and gain confidence. You show yourself that you can do either, at will, and get comfortable gaining fat or being hungry. Not everyone can take that leap of faith and jump the cals to 200+. Me included. Sometimes we need practice. So don't give up on trying to keep the cals up there. And don't get too whacked out if you have off days.

*And yet again she swiftly and elegantly swoops down on the thrashing, and in her calm, authoritative, yet gentle manner, she speaks, and watches as they stand up, only to realize, they thought they were drowning in a mere 2 inches of water*

No BS here. You always know what to say, how to say it, and when to say it. A true gift. And one that I appreciate. All theatrics aside, that was just what I needed to hear! Thanks, as always, freebird.

[Brittdesi08]

Hello bulkers! I know i left the thread around the New Year, just wanted to show yall my progress from my cut, i'm feeling great and don't know if it's all in my head, but I feel like my 3 month bulk made a difference! Let me know what yall think

The first one was me prebulk, the second 2 are from today. Both pictures are me at 113lbs. I feel like I filled out a bit

[dreahere]

Hello bulkers! I know i left the thread around the New Year, just wanted to show yall my progress from my cut, i'm feeling great and don't know if it's all in my head, but I feel like my 3 month bulk made a difference! Let me know what yall think

The first one was me prebulk, the second 2 are from today. Both pictures are me at 113lbs. I feel like I filled out a bit

You look great! I can definitely see a difference in your quads.

[Deviant Motive]

Hey ladies !

I'm gonna start to eat again.

I've been sick for 3 weeks and have lost too much weight, muscle and strength. I see the only way for me to get it all back is to eat. I've been living off of a few spoonfuls of soup a couple time a day for the last two weeks so I'm weak. I feel I've lost all the muscle I've worked so hard for the last 24 weeks. My body has been starving and eating away at my muscles to survive. ughh

I had been struggling to lose 10 lbs since Oct. and now I'm way passed that. I don't mind bulking but I have such a difficult time losing only a few pounds.....of fat. I have and always have eaten healthy. Getting older makes it harder.

I use dailyburn.com and I'm struggling to see how I can increase my calories without blowing carbs out of the water. Seems everything is full of carbs. I don't mind carbs but don't want my carb intake to surpass my protein.

I've read and re-read Emma-Leigh's thread and believe I have my maintenance # (1643) or close to that. That thread is soo freaking confusing to me. I'm not much of a calorie counting person but I do like dailyburn to keep me in check on the amount of protein, carbs and fat I intake. Other than that, I don't care about the #'s, I just want my muscles back.

And for those ladies just starting to workout, please try all pro's Simple beginner's workout. brandibopeep was on it for 9 cycles, I think, and looks great. I was on it for a couple of cycles and liked it. I've now moved to all pro's intermediate workout. Just please don't make up your own workout. It will not work. You will overtrain, undertrain and stall on your lifts if you do.

Anyway, I'm gonna start trying to eat but I see its gonna be difficult right now. I'm still under the weather but gotta start now. I want to hit the weights by Mon.................its been 3 weeks and if I don't get back at it soon, I won't start back.