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  1. #1
    Registered User otiso's Avatar
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    Otis's first bulk log....

    Hi All,

    I'm starting a bulk for the first time since been going to the gym. I started off at gym weighing 17 stone 4, down to 14.5 ish (92kgs) now and @ 6ft5 i felt this was too light.

    I'm not 100% sure on BF % but i guesstimated at 16% which is where i figured out all my macro's and such using Katch-McArdle. Photo attached if anyone can help with BF % guesstimations. pic on the right is NOW.



    So, this gave me a metabolic rate of 3058 which means my target calories are 3363.8.

    I kind of got a bit concerned when i then figured out my protein/fat/carb breakdown.

    At first i got 414g of carbs, 202 of protein and 77 for fat. After a bit more research i decided this

    Protein: between 202.4 and 257.6
    Fats between : 77.28 and 154.56
    Carbs between: 235.59 and 464.67

    This translates as

    809-1030 calories from protein
    695-1391 calories from fat
    942-1858 calories from carbs

    between the above.

    my first day looked like this:



    So this is just a log to track my progress, see how things get on. Currently weight 92kgs

    if anyone has any thoughts / criticism for what i'm doing please let me know :-)



    Should probably mention my workout routine too.

    5 times a week. Rest days are Friday and Sunday.

    I'm running a cycle of one week being 5-reps, one week down to 3-reps and last week 1-rep max, then repeat back to 5 rep week. Only on my first run through, week 3 (so on the 1 rep for first time)

    I hit back one day, chest one day, shoulders one day, arms one day and legs one day.

    HIIT for 10 minutes after every session.

    Sessions normally last between 45mins-75mins
    Last edited by otiso; 07-01-2014 at 03:50 AM.
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  2. #2
    Registered User otiso's Avatar
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    First day thoughts:

    Eating this much is tough. I've been used to a very small amount of food for maybe a year now. I mean i'd seriously only have 2 scrambled eggs for breakfast, tuna and one jacket potato for lunch and then dinner would be chicken and salad. Including 5/6 gym sessions a week. And it worked, i lost nearly 3 stone.

    But now i think about it, i was seriously under eating, and now trying to cram the best part of 3500 calories down my throat has proved difficult. I'm full when i wake up, full once i've forced breakfast down, full still at mid-morning, full at lunch, you get the drift, constantly full!

    Hopefully my stomach will expand soon...!
    Last edited by otiso; 07-01-2014 at 03:47 AM.
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    Registered User otiso's Avatar
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    Day 3. Feel like it's gotten a bit easier, not as bloated after breakfast (4 scrambled egg, 2 whole meal toast)

    I've also added a few things to my diary. up to 3560 calories now... I have 4 tbl spoons of mayo a day and i'm quite concerned with my fat macro, may take this down to 2 tbl spoons meaning i need to find an alternative "sauce" to have with my dinner.... I just can't eat rice, broccoli and chicken on it's own with no sauce.

    Any recommendations of a nice sauce that fits my macros? Thinking maybe some kind of chilli sauce or Tabasco

    Edit: Got some sweet chilli dipping sauce that i can just shove on the rice :-)
    Last edited by otiso; 07-02-2014 at 08:32 AM.
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    Registered User otiso's Avatar
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    It's getting easier to shove this food down me. I've never done this before and i'm concerned about whether i'm putting fat back on in the wrong places or not...

    I think my macro's are quite good and the bulk is quite clean, will stick to it for a month and see what happens.

    Up to 93.5kg since i started.

    Yesterdays leg workout (all weights in KG)

    Squats.

    60kg warmup - 8 deep reps
    100kg - 4 deep reps
    120kg - 2 deep reps
    125kg - 2 deep reps
    125kg - 2 deep reps

    Lunges 50kg bar on back.

    8 each leg 1st set
    4 each leg (slow) 2nd set
    8 each leg 3rd set

    Leg press machine superset

    100kg , 8 reps leg press, 8 reps calf raises
    150kg, 4 reps leg press, 7 reps calf raises
    150kg, 4 reps leg press, 6 reps calf raises

    Leg curls / extensions superset

    40kg 8 reps curls
    90kg 4 reps extensions

    60kg 4 rep curls
    110kg 2 rep extensions

    70kg 3 rep curls
    110kg 2 rep extensions


    We're on 1/2 rep week and that finished off the session quite nicely - legs were very hurt.

    New week starts Saturday with 5-rep week so weights will be lower but trying to get it so the 5th rep is as HARD as possible to complete.
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