Famasaur's First Bulk!
Former chubby kid that turned skinny fat and unhealthy after being stupid about diet and nutrition and developed a minor ED. Started seriously lifting six months ago but still ate like an idiot so never put on weight. Time to get bigger and stronger and not be scared of teh fatz.
Weight: 137, down from 155 (when I was healthy)
BF: Calipers say 9-10%, but I don't know how accurate that is.
Diet: Calorie cycling, ~2500-2700 on off days, ~3100-3300 on workout days. ~200g protein every day, 65-75g Fat, let the rest fall where it may. (Probably lower carbs/higher fat on rest days, though not going to be strict with exact macros)
Goal: Get strong and add lots of muscle and not look like I starve myself
21 years old. I've always been a pretty active kid, into sports in high school, but I've always only ever been average when it came to strength and athleticism. When I was younger, I put on something like 50 pounds over the course of a summer, and came back to school very, very chubby. This was followed by a period of severe under eating and all around diet stupidity, and I found myself with at an unhealthy bodyweight and with a mild eating disorder that has plagued me ever since.
I got serious about my diet about three years ago when my parents got me P90X, and I ran through that three or four times and got into decent shape, even managing to put on some weight. A little over two years ago, I was 155 and definitely the healthiest and happiest I've ever been. However, over the summer, I went on vacation and through a combination of lack of food and just being overly busy and active, I dropped fifteen pounds and a good deal of strength. Since I hit 140, I've progressively lost weight. My lowest was 128. Now, however, I've wizened up and started to get serious about gaining strength and muscle.
I started strength training like a non-idiot about six months ago, but my gains have been pretty much slow to nonexistent because of my hesitance to eat properly. My lifts are still sad and weak, but I'm looking to change this. Let the bulk begin.
Calories: 21000 / week
Protein: 200g / day min
Fat: 75g / day min
I'm still not sure exactly where my maintenance is. I'm pretty active as it is without the workouts. I go to school every day, probably walk an average of 3-5 miles most days, and up to 10 miles on Mondays and Wednesdays. Most calculators put me at around 2500 - 2700, so I took an average of 2600 + 20% to start. That gets me around 3100 a day or ~21000 a week. I'm not focusing on daily calories, just weekly, because I'm trying to eat by feel, and I know some days I'll be more hungry than others. I figure as long as it all balances out in the long run, I'll be ok. As far as macros go, I'm just going to make sure I hit my protein and fat requirements, and fill in the rest with carbs and/or more fat.
I'm also going to be trying to eat as "clean" as possible, mostly because I enjoy eating good, real food as opposed to cereal, donuts and cake. Ice cream will be involved though. As will cheesecake.
I'm working out heavy three days a week. I have an A/B workout that I alternate every three days, and I off days I generally do some GPP type stuff or light cardio. That or yoga. My body loves me when I do yoga. But my main workouts basically consist of a Squat/Push/Pull and a pull from the floor. I'm trying to keep it as simple as possible, and just add weight to the bar.
Squat - 215 x 1
Press - 115 x 1
Deadlift - 235 x 1
Weighted Chins - BW+45 x 2
Weighted Dips - BW + 45 x 3
B Squat -- 10 x 3
OHP/Weighted Dips -- 5 x 5
Row/Weighted Chins -- 5 x 5
Power Clean/Deadlift -- 5 x 3/1 x 3
Pretty Simple. I squat every workout. I alternate press and weighted dips for my push, alternate rows and weighted chins for my pull, and alternate power cleans and deads for my pull from the floor. I figure since my deadlift is sad and weak, I'll be alright doing it twice a week. Oh, and I don't bench. I hate the bench. With a burning passion. I always seem to mess up my shoulder when I bench, regardless of the weight, so I don't do it anymore. The weighted dips and weighted pushups take care of my chest though.
Get bigger and stronger! Stop worrying so much about food and putting on bodyfat, and learn to just let go and enjoy my life. Unfortunately, food and diet has become a bit of an obsession, and I'm hoping that by doing this bulk and getting serious about putting on weight, I can break that obsession and develop a healthier relationship with food and my diet in general. As far as lifting numbers go, I'm shooting for 225 x 3 for the squat, 135 x 5 for the press and 275 x 1 for the deadlift. At least in the short term. I'm also trying to bump up my weighted dip/chin reps. I want to hit at least 10 reps at BW + 45.
Oh, and since I'm pretty much brand new to posting here, if anyone knows the best way to post pictures, I'd love some advice. I got some before pictures taken, plus mad food porn!