SuperV's first bulk (noob)

[SuperV1234]

I'm Vittorio from Italy. I'm a student, a computer programmer and a bodybuilding noob.
I started following Scooby's Workshop's advice, and ended up eating 1800 calories at 45 kg / 164 cm. I realized I was underweight and asked for advice here, and I was told to bulk.

You can see a photo of my body in my profile.

Age: 16
Weight: around 46 kg
Height: 164 cm

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Started bulking 2 days ago, with 2100 daily calories as a goal.
I don't have specific macros, but I'm getting 1g - 1.5g grams of protein per pound and trying to get some healthy fats in my diet.

---

My workout program is pretty stupid (I think, at least). My gym trainer makes me do this:

Monday -> barbell bicep curls - 5 sets - 12 reps - only the barbell, no added weights
-> barbell bench press - 5 sets - 12 reps - barbell + 10kg
-> abs crunches - 4 sets - 15 reps - no added weights (I can't even feel these)

Wednesday -> triceps pushdown - 4 sets - 12 reps - 20kg
-> machine chest flies - 5 sets - 12 reps - 25kg
-> abs crunches - 4 sets - 15 reps - no added weights
-> pull ups - 3 sets - 7~8 reps - no added weights (can't do good form)

Saturday (workout at home) -> push ups - 4 sets - 14 reps - no added weights
-> dumbbell bicep curls - 4 sets - 12 reps - 5kg per dumbbell
-> dumbbell chest flies - 4 sets - 12 reps - 5kg per dumbbell
-> chair dips - 3 sets - 12 reps - no added weights
-> shoulder dumbbell press - 3 sets - 12 reps - 5kg per dumbbell

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Here's how my nutrition has been these days:

1 May: 339 carb, 189 pro, 17 fat
2 May: 332 carb, 215 pro, 72 fat (I ate over my goal)
3 May: 257 carb, 143 pro, 47 fat
4 May: 328 carb, 140 pro, 41 fat
5 May: 294 carb, 173 pro, 32 fat

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So... how can I make my workout better?
Am I eating too less / too many calories?

Thanks for reading. Will try to keep the log updated.

[SuperV1234]

Today's weight: 47.1 kg

Breakfast + school lunch:
*35g rolled oats + 70g bran sticks + 200ml skim milk overnight
*coffee
-
*40g whole wheat bread
*50g chicken breast
[415 calories - 59/30/6.2]

Lunch:
*300g asparagus
*200g broccoli
*400g canned mushrooms
*200g frozen shrimps
-
*200g fat-free yogurt
*30g hot cocoa mix
*100g egg white
[546 calories - 61/75/4.2]

Snack:
*100g bran sticks
*200g fat-free yogurt
[312 calories - 45/23/4.4]

Total: [1272 calories - 165/128/14.8]
Remaining calories for today: [2100 - 1272 = 828]



Since I've started bulking I'm constantly bloated. Maybe that's because I'm using a lot of artificial sweetners.

No physical activity today. Didn't feel like doing cardio and I trained my muscles yesterday.
I will go swimming tomorrow and lift weights saturday.

And I will have my big 828 calorie dinner later :P

(and just took a photo)



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Dinner:
*100g black olives
*50g whole wheat pasta
*100g mixed vegetables
*200g lentils
*300ml skim milk + hot cocoa mix (ciobar)


---


Day total: [2109 calories - 294/173/32]

[SuperV1234]

Breakfast:
*Egg
*70g bran sticks

Lunch:
*500g mushrooms
*100g black olives
*200g turkey breast

Snack:
*2 bananas
*30g hot cocoa mix
*250ml skim milk
*200g egg white
*40g bran sticks

Total so far: [1,443 calories - 172/132/38]
657 calories left for dinner.

Today's activity: 40min swimming


---


Bought a barbell.

Dinner:
*350g iceberg lettuce
*400g mushrooms
*100g surimi
*100g beans
*2 kiwis
*1 banana
*a lot of Tabasco sauce / a lot of artificial sweetener (for the fruit)


Day total: [2,138 calories - 299/179/33]

[SuperV1234]

Worked out at home today.
Barbell was way too light for my standards, I'll have to buy some more weights.

-> 3x5 squat
-> 4x12 bench press (was too light for 5 reps)
-> 2x10 dips
-> 4x12 ab crunches
-> 1x5 deadlift (first time ever doing deadlift - horrible form)

---

Nutrition macros: 311/136/36

[SuperV1234]

I did this today:
*Barbell squat 12 kg / 3x5
*Bench press 14 kg / 4x12
*Push ups 4x12
*Deadlift 14 kg / 1x5
*Dumbbell bicep curls 7kg / 3x8

Is it good enough or am I doing something wrong?

[SuperV1234]

I did this today:
*Barbell squat 14 kg / 3x5
*Press 14 kg / 3x5
*Power clean 8 kg / 5x3 (can't do it right yet)
*Pullups 3x5

[SuperV1234]

Did this today:
*Squat 3x5 14kg warmup
*Squat 3x5 16kg
*Bench press 1x5 16kg warmup
*Bench press 2x5 18kg warmup
*Bench press 3x5 20kg
*Deadlift 3x5 18kg warmup
*Deadlift 1x5 20kg

[SuperV1234]

Ok, the fat was really noticeable today. I suppose 2100 calories is too much, I'm dropping down to 1800 for a week and see what happens.

[SuperV1234]

today's workout:
Squat -> 1x5 14kg, 2x5 16kg, 3x5 18kg
Press -> 1x5 12kg, 2x5 14kg, 3x5 16kg
Power clean -> 1x3 8kg, 2x3 10kg, 5x3 12kg

[SuperV1234]

Today's SS workout:
Squat (5 reps sets): 16 kg, 18 kg, 18 kg, 20 kg, 20 kg, 20 kg
Bench Press (5 reps sets): 18 kg, 20 kg, 20 kg, 22 kg, 22 kg, 24 kg
Deadlift (5 reps sets): 18 kg, 20 kg, 20 kg, 22 kg

Extras:
Pullups (5 reps sets): 0 kg, 3.5 kg, 3.5 kg
Ab crunches (8 reps sets): 5 kg, 5 kg, 5 kg

[SuperV1234]

today's workout:
Squat -> 1x5 18kg, 2x5 20kg, 3x5 22kg
Press -> 1x5 14kg, 2x5 16kg, 3x5 18kg
Power clean -> 1x3 10kg, 2x3 12kg, 5x3 14kg
Pullups (5 reps sets): 0 kg, 3.5 kg

[SuperV1234]

Today's SS workout:
Squat (5 reps sets): 20 kg, 22 kg, 22 kg, 24 kg, 24 kg, 24 kg
Bench Press (5 reps sets): 22 kg, 24 kg, 24 kg, 26 kg, 26 kg, 26 kg
Deadlift (5 reps sets): 20 kg, 22 kg, 24 kg, 26 kg

Extras:
Pullups (5 reps sets): 0 kg, 3.5 kg, 3.5 kg

[improved Squat 2kg]
[improved Bench Press 2kg]
[improved Deadlift 4kg]

[SuperV1234]

Today's SS workout:
Squat (5 reps sets): 24 kg, 26 kg, 26 kg, 28 kg, 28 kg, 28 kg
Press -> 1x5 18kg, 1x5 20kg, 2x5 20kg ( failed during fifth rep )
Power clean -> 1x3 14kg, 2x3 16kg, 5x3 19kg

Extras:
Pullups 3 sets to failure

[improved Squat 4kg]
[improved Press 2kg] - but failed fifth rep on last 2 sets ... I'm gonna try eating 500 calories more per day
[improved Power clean 5kg]

[SuperV1234]

Today's SS workout:
Squat (5 reps sets): 0kg, 20kg, 24kg, 28kg, 30kg, 30kg, 30kg
Bench Press (5 reps sets): 0kg, 20kg, 24kg, 28kg, 30kg, 30kg, 30kg
Deadlift (5 reps sets): 0kg, 20kg, 24kg, 28kg, 32kg, 36kg

Extras:
Door pullups: 3 sets to failure

[improved Squat 2kg]
[improved Bench Press 4kg]
[improved Deadlift 10kg - starting weight was way too low!]

[SuperV1234]

Today's SS workout:
Squat (5 reps sets): 20, 24, 28, 32, 32, 32
Press -> 16, 18, 20, 20, 20
Power clean -> 16, 18, 20, 20, 20

Extras:
Pullups 3 sets to failure

[improved Squat 2kg]
[improved Press 0kg]
[improved Power clean 0kg]

Felt really really tired and weak today. Ate more than usual pre-workout. Horrible workout, bad form on everything. :/

[SuperV1234]

Squat: warmup, 36kg, 36kg, 36kg failed last rep
Bench press: warmup, tried 34kg (too heavy), 32kg, 32kg, 32kg failed last rep
Deadlift: warmup, 40kg

[SuperV1234]

Squat: warmup, 40kg, 40kg, 40kg
Bench press: warmup, tried 34kg (too heavy), 32kg, 32kg, 32kg failed last rep
Deadlift: warmup, 44kg

[SuperV1234]

Squat: warmup, 44kg, 44kg, 44kg (**** form)
Press: warmup, 20kg, 20kg, 20kg (failed last rep - can't manage to increase press!)
Pullups: 3 sets to failure

[SuperV1234]

Squat: warmup, 48kg (bad form but succeeded), 48kg (failed), 44kg
Bench press: warmup, 32kg, 32kg, 32kg
Deadlift: warmup, 48kg

[SuperV1234]

Squat: warmup, 44kg, 44kg, 44kg
Press: warmup, 20kg, 20kg, 20kg
Pullups: 3 sets to failure

tried to focus on form, didn't increase

[SuperV1234]

Squat: warmup, 46kg, 46kg, 46kg [+2kg improvement]
Bench press: warmup, 32kg, 32kg, 32kg [no improvement]
Deadlift: warmup, 50kg [+2kg improvement]

[KrisDeagle]

Wait...you weighed 46kgs? ://////////////////////////

[SuperV1234]

Wait...you weighed 46kgs? ://////////////////////////

My weight is 48-49kg right now.

[SuperV1234]

Squat: warmup, 46kg, 46kg, 46kg [no improvement]
Press: warmup, 22kg, 22kg, 22kg [+2kg improvement, **** form though]
Pullups: 3 sets to failure

http://forum.bodybuilding.com/showth...hp?p=702125141

[SuperV1234]

Squat: warmup, 48kg, 48kg, 48kg [+2kg improvement, meh form]
Bench press: warmup, 34kg, 32kg, 33kg [no improvement]
3 sets to failure of Door Pull-ups (I don't have a bar)
Barbell rows: warmup, 26kg, 26kg, 26kg (first time, bad form)
3x8 (to failure) biceps: 6kg, 7kg, 7kg

[SuperV1234]

Squat: warmup, 48kg, 48kg, 44kg
Press: warmup, 22kg, 22kg, 22kg
Deadlift: warmup, 50kg
3 sets of dips to failure

[SuperV1234]

Squat: warmup, 48kg, 48kg, 48kg [+2kg improvement but bad form, lower back pain after last set]
Bench press: warmup, 34kg, 34kg, 34kg [no improvement]
3 sets to failure of Door Pull-ups
Barbell rows: warmup, 26kg, 26kg, 26kg (bad form)
3x8 (to failure) biceps: 7kg, 7kg, 7kg

[SuperV1234]

Squat: warmup, front squat 42 kg failed, back squat 48, back squat 48, back squat 48
Press: warmup, 24kg failed, 22kg, 22kg failed
Deadlift: warmup, 50kg

What the ****? I've been eating much more (about 2800 calories) and I can't still manage to increase my lifts!

[SuperV1234]

All lifts -4kg, will try to avoid stalling and increase 2kg per workout constantly.

Squat: warmup, 46kg x 3
Bench press: warmup, 30kg x 3
Pull ups: bodyweight x to failure
Barbell rows: warmup, 22kg x 3
Bicep curls: (8 reps per set) 8kg x 3

[TheHumanTripod]

You need to consume more fats. It is recommended that you have between 0.5g and 0.6g of fat per lb of body weight.

Also, get at least 8 hours of sleep every night. If you still aren't managing to increase your lifts, you should go extreme and increase your caloric intake to around 3200 calories or even 4000 if you really want to make sure. It's possible that you just have a very fast metabolism.