As of 15/12/2011 I had been bulking for about 5 months and was sitting at 173lbs, 145lbs LBM, 16.2% BF, also got some crazy stretch marks all over. I had started to cut a little before taking those stats and as of today I'm at 141lbs ~12-13% BF ~118lbs LBM....damn. My goal was abs before the summer.
So apparently I didn't cut properly, oops. Calories and carbs were too low and clearly I didn't retain muscle very well. I tried low-carb, carb-cycling, balanced, P90X and fat burners along the way. At least I did shed some fat and I'm complacent at best, still no abs yet and still a little stubborn bit of chest fat.
I've had enough of cutting, I've a beach to be on in 7 weeks time, I aim to pack on as much size as I possibly can between now (well, last week) and then. Hopefully I've not left this too late. I'm hoping that, because I have apparently lost about 26lbs of LBM I will be able to re-gain some of that quicker than starting from scratch, the whole "muscle memory" thing. I don't know if that theory holds any water, though. During the cut I stopped weight training for around a month or more to take up P90X.
~2800 calories day
Roughly, every day macros:
Protein - 291 g 37%
Carbs - 307 g 39%
Fat - 81 g 23%
Why so much protein? I'm running granite mass stack (Tauro-Test + BullK, BullK states "We recommend consuming at least 2g per lb of body weight whilst using" I assume this means protein since it can't mean the product itself (also recall reading that it was referring to protein somewhere else).
I'm going with a clean approach to eating, I've got pretty good at that from cutting for so very long. Also my appetite is huge from restricted calories. I'm using a personal favourite of mine, fitclick, to log foods. Find my exact weekly diet plan here:
fitclick.com/free_diet_plan?n=FAST_MUSCLE_GAIN_by_Braveheartt&c d=26075 (every day includes a post-workout shake, non-training days I edit accordingly and add more food in its place).
Used to swear by egg whites. Need more fat in my diet so switched to 6 whole eggs every day.
Dextrose + Maltodextrin
Creatine (as long as it lasts)
Granite Mass Stack (Tauro-test + BullK, also got a free shredabull, not sure if I should use it whilst bulking? Probably no point)
Eviscerate (Any point in using? Probably won't have much of an effect if any whilst in a surplus, but I'll try it on my abs and chest and see)
Flyes 1-2 sets (Throw this in here sometimes)
Bent-overlat raise 3x12-15
Decline sit-up - b/w
O/H press 3x8
BB curl 3x8
Sometimes throw in an incline DB press here too
Hanging leg raise - b/w
Training every other day (M/W/F/S, T/TH/SA ...repeat), rotate above workouts each session. My chest is the one lift (and area) that I feel is lacking, so as recovery permits I will from time to time add in an isolation or incline dumbbells as above. I try to ensure it won't affect bench progress next workout. Also try to avoid failure if I can, so CNS doesn't take forever to recover and allow for the higher frequency I'll be doing.
Training in my garage, recently bought new equipment (rack + bench) but my 6 foot bar doesn't quite fit it, I can still use it but I really want to get an Olympic bar. Means having to buy an entire set of plates again though...
So I'll keep this up-to-date for the 7 weeks I've got left. I'll start from today's workout (weight in KGS):
Squat 3x6 - 70 - 6, 4, 4
Bench 3x8 - 42.5 - 8, 7, 7 (Did a finisher of 20 reps @ 20kg)
Flye 2x5 - 10
Row 3x8 - 37.5 - 8, 8, 8
Dips 3x8 - b/w - 8 (some reps used one foot/toe for some support), 5, 4 (some reps used one foot/toe for some support),
Bent-overlat raise 3x12-15 - 2.5 - 15, 15, 15
Decline sit-up - b/w - 15, 15, 10
Thread: 7 weeks to mass