Lampshade Bulk Log --- Feed ME!

[lampshade444]

Inspired by other nutrition logs i decided to start my own.

I am starting this bulk today, my 22nd birthday, 11th of April.

Background:

I have been using a gym for the past year but had never really been dedicated. My workout consisted of 30mis of cardio and a few machine excersises once a week if i was lucky. Over the past month i realised what my goals were and have learned a lot from these forums about lifting and nutrition, so now i want to do something about it.


Nutrition and programme:

I am starting this bulking nutrition and workout log with the 12 week daily bulk as my routine; http://www.bodybuilding.com/fun/12-w...ng-trainer.htm

I plan on starting out with between 2500-2750 calories.(using fitday)


Goal:

My goal is to gain between 0.5lbs and 1lbs per week.


Current Stats:

Height: 5’ 9’’ | Weight: 126lbs | Age: 22


I will post week 1, day 1 workout and nutrition later today! Wish me luck!

[lampshade444]

Today was a pretty good day as far as birthdaying, eating and gyming went.

Weight-in - 126lbs

Nutrition
Total calories: 2950
Protien: 145g

I took pics of the eats today, but after looking back at them and the quality, it isn't worth posting them!

I overshot the calories a little today which im actually pretty happy about. Ive never actually put on a noticable amount of fat so im not too concerned if i exceed calories a little.
As for protein im not entirely sure how exactly how much i need so said id aim for about 150g. Id appreciate anyones advice on this!

Workout
It was the first upper body workout of the programme today. It required 12-15 reps for 2 sets on each excersise. This was new to me as i am used to lifting about 6-8 reps for 3 sets. Felt good though! Cant wait to get into the gym for lower body tomorrow!!

[socaldelmar]

First off, Happy Birthday, man. Definitely enjoy yourself!

Are you going to be entering the NFSC contest or just doing a log?

[lampshade444]

Thank you!

Im very tempted. it depends on if i can get the full body pics taken and uploaded before the deadline tomorrow!

[lampshade444]

Weight-in - 127.2lbs

Nutrition
Total calories: 2890
Protien: 165g


Had a pretty busy day today so i got a lot of my calories from milk rather than solid food! And also need to go food shopping tomorrow...one of my favorite times of the week!
Still not entirely sure about protien but it seems about right?

Workout

Workout today went very well. I was tempted to take i powernap when i got home cos i pushed myself so hard! It was the first lowerbody day today. Really enjoyed working out my legs hard and im liking those back extensions too!

[LordNikon]

I'm in on a follow! You and I share similar stats and it seems, similar goals. Good luck man.

[lampshade444]

I'm in on a follow! You and I share similar stats and it seems, similar goals. Good luck man.

Thanks man, itll be great to have some support. Especially from someone with such similar stats!

[lampshade444]

Its Wednesday and its cardio day today.


Weight-in - 125.5lbs

Nutrition
Total calories: 2600
Protien: 130g

I was celebrating my birthday today so a few beers were in order. My macros for today are calculated excluding the alcohol.

Workout
Today was just cardio so just ran on a tredmill for 35mins!

[socaldelmar]

Wednesday?! Am I missing something?!

Aware me because where I am it it's Saturday morning... haha

How many times have you celebrated the the big day, too?

[lampshade444]

Wednesday?! Am I missing something?!

Aware me because where I am it it's Saturday morning... haha

How many times have you celebrated the the big day, too?

Haha, yeh i haven't gotten time to get on the computer the last few days so ive just written everything up in a journal and ill be posting the info from the last 2 days and today later tonight!!

[lampshade444]

Thursday.

Gonna be my last alcohol binge for a long time. my Stomach was in bits for the day and it really effected my eating! It really isn't worth it!

Weight-in - 126lbs

Nutrition
Total calories: 2200
Protien: 130g

Workout

Workout today went pretty well given the hangover! Lifted with intensity and felt pretty good about it!





Friday

Came home from college today for the first time in a long time so had a crazy amount of food, both home cooked and fastfood. Including a pizza buffet so overshot the calories bigtime!

Weight-in - 125.8lbs

Nutrition
Total calories: 3850
Protien: 160g

Workout

I was suppose to do my leg workout today but due to being busy catching up with friends and family it will have to be done Saturday instead! Im also happy to have the extra day rest for mylegs as they are still sore from Tuesdays workout!

[lampshade444]

Saturday

Weight-in - 126lbs


Chicken and broccoli bake in double cream with mashed potatoes!!

Eddie rockets burger!



Nutrition
Total calories:3000
Protien: 155g

Workout

Legs went fairly well today!




Sunday

Weight-in - 125lbs

2 McDonalds Double cheeseburgers and twisty fries.


Meat Pizza



Nutrition
Total calories:3000
Protien: 170g

[lampshade444]

Today was a pretty good day. Got up early to start studying for my exams in may followed by the start of my second week in the gym on my bulk!

Weight-in - 126lbs

Nutrition
Total calories: 2750
Protien: 170g

Fairly dissapointed that i haven't seen any clear weight gain on the scales in the last week but looking in the mirror i think ive gotten a bit bigger. Hopefully the scales start showing it soon! Gonna try to keep calories and protein a bit more consistant this week!

Also, i am tempted to buy and start taking creatine tomorrow. I have never used it before so i am unsure what to expect!

Workout
Upperbody workout felt really good. I didnt want to leave the gym when i was finished! Did some pretty heavy shrugs and was just happy with the overall feel of the session!!

[matticakes]

Keep up the good work. I would try to hold off on the creatine for a couple weeks, although it will help you quite a bit in the gym, you will certainly add water weight which might make you think you are eating too much. Not a big deal, but just something to think about.

[lampshade444]

Keep up the good work. I would try to hold off on the creatine for a couple weeks, although it will help you quite a bit in the gym, you will certainly add water weight which might make you think you are eating too much. Not a big deal, but just something to think about.

Ok, thanks for the advice! I will wait a bit before starting creatine. Illl wait until i start to see steady progress without it first!

[LordNikon]

Fairly dissapointed that i haven't seen any clear weight gain on the scales in the last week but looking in the mirror i think ive gotten a bit bigger. Hopefully the scales start showing it soon!

Same here man. My weight jumps around too: one day 132; three days later 128.

Oh well. I'm sure your lifts are improving though and that's more important really. Keep it up man.

[matticakes]

Ok, thanks for the advice! I will wait a bit before starting creatine. Illl wait until i start to see steady progress without it first!

No prob. The things that seemed to help me the most during my bulk was doing squats/deads 2-3 times per week and drinking lots of whole milk. I don't want to derail your program, but if you decide you are not progressing enough on it, I would recommend "starting strength".
Keep it up

[lampshade444]

No prob. The things that seemed to help me the most during my bulk was doing squats/deads 2-3 times per week and drinking lots of whole milk. I don't want to derail your program, but if you decide you are not progressing enough on it, I would recommend "starting strength".
Keep it up

I ran SS for 2 weeks and due to bad squatting form i severly injured my back! Havent done squats since until about an hour ago when i did my leg workout! Only light ones though cos i really dont wanna be injured again! And yeh, i drink loads of milk! At least half a gallon a day!

[matticakes]

I ran SS for 2 weeks and due to bad squatting form i severly injured my back! Havent done squats since until about an hour ago when i did my leg workout! Only light ones though cos i really dont wanna be injured again! And yeh, i drink loads of milk! At least half a gallon a day!

yea i hear ya. It takes a bit of practice to perfect your form. Take a video and post it up on here- let some folks critique it. I've injured my back a couple of times in the past doing squats. The things i try to remember is to keep my abs tight, and to keep my weight centered over my feet. My main problem was that I would lean forward too much and that would cause my back to come down too far(like a good morning). Just go slow and steady with your progression, and it will get easier for you.

[lampshade444]

yea i hear ya. It takes a bit of practice to perfect your form. Take a video and post it up on here- let some folks critique it. I've injured my back a couple of times in the past doing squats. The things i try to remember is to keep my abs tight, and to keep my weight centered over my feet. My main problem was that I would lean forward too much and that would cause my back to come down too far(like a good morning). Just go slow and steady with your progression, and it will get easier for you.

Yeh, im gonna try to get a camera into the gym and take videos of some or my lifts. The thing is i thought i had very good form then lost concentration for a second and it felt like something slipped out of place. Its better now though so no point complaining!


Tuesday

today was a bit mixed! The gym went very well but the food not so well!

Weight-in - 125.7lbs

Nutrition
Total calories: 2300
Protien: 130g

I slept in today so didn't start eating until late enough which put a damper on my eating for the rest of the day. i really have to get a bit more dedicated to getting to getting the calories in and the right amount of protein. Gonna continue drinking lots of milk as matticakes suggested to get those extra calories, I work in a cafe so i have unlimited free milk! Ill try take some pictures of my food i eat on Wednesday to give ye something to look at!

Workout

Leg workout went really good today! Got back into doing squats after an injury which i'm happy about! And all other lifts felt pretty good too. Deadlifts getting heavier which is always good!
Also id like to thank anyone that is following this and giving advice it really keeps me on track!

[Joseph1990]

Mirin that Mc d's.

[matticakes]

Free milk is a good thing! Do you have a blender? When I was bulking, I would make the following shake everyday: 4 cups whole milk, 1/2 cup oats, 1 banana, 1 scoop protein powder. It was around 70g protein and 1100 calories :] Pretty darn helpful if you are struggling to get all your calories in.

[lampshade444]

Free milk is a good thing! Do you have a blender? When I was bulking, I would make the following shake everyday: 4 cups whole milk, 1/2 cup oats, 1 banana, 1 scoop protein powder. It was around 70g protein and 1100 calories :] Pretty darn helpful if you are struggling to get all your calories in.

Yeh, must try that! I can use it as an extra calorie boost before bed! Thanks man!

WEDNESDAY

Nutrition

Food today went well! I got most of my macros from ground beef, milk and pasta...as well as a 6inch sub! I got lots of free milk in work also in the form of a hot chocolate with marshmallows and whipped cream and a latte! Good stuff!

Weight-in - 126.2lbs

Total calories: 2500
Protien: 155g

Workout

Today was cardio which was cycling to and from work, 15minutes each way on my broken bike! 2 flat wheels and a bent axil, it felt like i was on a gym bike with max intesity and max incline! Torture!!

[matticakes]

Diet's looking tasty lol! I hate my bike- its always breaking- but it doesn't sound as bad as yours!

[lampshade444]

THURSDAY

Nutrition

Had some really good food today! For breakfast i made up a shake with, milk, orange juice, a scoop of whey, a banana, mixed berries and some oats all blended up! It was the greatest thing I have EVER had! Its becoming a daily thing from now on! Other than that i ate pretty normally, had 2 greasy battered sausages and chips and a can after the gym! Crazy amounts of filthy calories right there! Still not seeing the scales move though unfortunately!

Weight-in - 126lbs

Total calories: 3400
Protien: 175g

Workout

The college was closed for easter so i had to wait until i got home to use the gym! Between rushing my workout because i only had 40 minutes before the gym closed and the fact that the gym i used is terrible and has the worst weight section imaginable, it was not a good workout! I did everything i was suppose to and with intensity so it should be all the same but i didn't feel as pumped as usual!

[lampshade444]

FRIDAY

Nutrition

Being home its a hello of a it easier to eat. There is always food on hand so its pretty easy to get all the calories in without thinking too much about it

Weight-in - 126.3lbs

Total calories: 2900
Protien: 170g

Workout

Leg workout was done at home today! It went pretty well. Worked pretty hard. i dont have weights at home as heavy as needed but i made do with what i have!


SATURDAY

Nutrition

Given the good weather we decided to have a BBQ today! So lots and lots of meat was consumed! Chicken fillets, burgers, sausages wrapped in bacon and one or 2 beers!

Weight-in - 126.5lbs

Total calories: 3100
Protien: 190g

Workout

No workout today! Goin to the beach tomorrow with my friends so hopefully the weather stays good for it!

[lampshade444]

Due to lack of time because of college exams i will have to take a break from my log! It will be starting up again on the 22nd of may!

[matticakes]

Good luck on the exams! See you when ya get back lol

[lampshade444]

As of today my bulk log is starting back up! Weighing in at 126.4lbs this morning! I will Post nutrition later today! now bulking at 2900cals and about 150g protein, More determined than ever!!

[lampshade444]

Nutrition

Started back eating properly today, determined to pack on a bit of weight! Fell short on the protein today by about 30 grams so plan on supplementing that with whey tomorrow. Pretty much hit calories spot on! Gonna try get the calories and protein early on in the day tomorrow so i dont have to be stuffing myself before bed.



Weight-in - 126.4lbs

Workout

No workout today!
Back to the gym 7am tomorrow, starting an upper/lower split 4 days a week focusing mostly on the big 3.

Here are pictures of me as of today;

126lbs - First day of bulk!