Three Month Clean Bulking Progress

[SketchLeFetch]

Hey guys! Just posting my current progress to get some feedback and hopefully inspire confidence in other people to continue pursing their fitness goals. I was very well aware of the bodybuilding scene beforehand but never had the motivation to pursue any personal quest in developing my physique. Starting college mid September (15 in specific) I've been going heavy on my diet and routine. Aside from small breaks in diet during the weekend, I kept a 6-7 meal regime of the cleanest and healthiest food I can find with our limited cafeteria selection. The ending photos are a couple days past December 15. Goal is to be around 185-190 lbs at around 8% body fat. By a years time I'll be close but it'll take probably take longer for me, who knows? Thanks in advance for any feedback!


Before:

155 lbs
12.4 % bf
Waist: 33'
Arms: 12'

After:

173 lbs.
11.4 % bf (possibly under-calculated)
Waist: 32'
Arms: 14'

[torpstar711]

You lost bodyfat on a bulk but gained 18 pounds?

[Gunnnar]

You lost bodyfat on a bulk but gained 18 pounds?

Noob gainz...

[SketchLeFetch]

You lost bodyfat on a bulk but gained 18 pounds?

After the first month because of beginner gains, a strong metabolism (possibly ectomorphic quality of mine), I went down to 8.8% bodyfat around 160 pounds. Since then my fat has steadily increased. The 11.4 might be more realistic in the 11.6-12 range because arithmetically, that would mean I only gained .5 lb of fat. Most of the weight is most likely water weight, glycogen and lean mass.

[MaudeMoo]

I would say 13% BF Current pic.

Great gains. Are you taking creatine?

[SketchLeFetch]

I would say 13% BF Current pic.

Great gains. Are you taking creatine?

No creatine or any supplements other than whey gold standard protein. Also, I use the electronic fat measure so it could be wrong. I'm not too worried about fat at this point. I have a good couple of months left until I even consider a cut.

[SketchLeFetch]

bump

[typerkeys]

Keep it up

[SketchLeFetch]

Keep it up

Definitely planning to. My motivation is at a ridiculous level right now.

[JayAche]

Going to be honest with you...
I don't see it.
Feel like you're the same size.

[hotsaucegolden1]

just keep bulking

[.jeeves]

nice bulk!

im having a serious problem with bulking, im eating 7-10 times a day but not putting it on at all. i feel like my diet and training is right because im making gains on a weekly basis. currently taking no forms of protein but making up for it with the foods im eating. e.g cottage cheese, peanut butter etc. any comments would be appreciated. thanks

[sidogg91]

nice bulk!

im having a serious problem with bulking, im eating 7-10 times a day but not putting it on at all. i feel like my diet and training is right because im making gains on a weekly basis. currently taking no forms of protein but making up for it with the foods im eating. e.g cottage cheese, peanut butter etc. any comments would be appreciated. thanks

if your not putting anything on then clearly your doing something wrong. Are you clean or dirty bulking? Any reason for not taking any supplements? You need to eat carbs!!!! Plenty of pastas and rice mixed with protein foods (meat).... and as little cardio as possible.

Keep it up sketch

[.jeeves]

clean bulk. excessive amounts of carbs

current diet:
meal 1: Oats, 5 egg whites, 1 hole egg, wholemeal bagel
meal 2: Cod / Chicken Fillet with veg
meal 3: Pasta / Jacket potato with cottage cheese and tuna
meal 4: banana peanut butter sandwich
meal 5: Dinner changes but mostly chicken with rice
meal 6: scrambled eggs 2-3 (whites)
meal 7: some fruit and mixed nuts



Training plan is a 4 day split. chest arms, legs shoudlers, back forearms and a kettlebell routine. low reps, heavy weight. pleased with the gains but not actual weight being gained. i have already been told to cut cardio out

no reason for not taking supplements. but will be investing soon. will it really make that much difference? surely the amount i eat i should be putting some on?

[SketchLeFetch]

clean bulk. excessive amounts of carbs

current diet:
meal 1: Oats, 5 egg whites, 1 hole egg, wholemeal bagel
meal 2: Cod / Chicken Fillet with veg
meal 3: Pasta / Jacket potato with cottage cheese and tuna
meal 4: banana peanut butter sandwich
meal 5: Dinner changes but mostly chicken with rice
meal 6: scrambled eggs 2-3 (whites)
meal 7: some fruit and mixed nuts



Training plan is a 4 day split. chest arms, legs shoudlers, back forearms and a kettlebell routine. low reps, heavy weight. pleased with the gains but not actual weight being gained. i have already been told to cut cardio out

no reason for not taking supplements. but will be investing soon. will it really make that much difference? surely the amount i eat i should be putting some on?

Your diet seems to be fine. My workout consists of a 4-5 day split where I do 8-12 reps for hypertrophy. That could be one your culprits if you pursue fewer repetitions. Like some pointed out to you as well, drop cardio. Also, I do have 2 protein shakes a day and I do recover very quickly because of it since my protein intake is in the 220-300g range everyday.

I'll probably post a better frontal picture soon since the after shot may not be very representative.

[SketchLeFetch]

Two more pics: one a before back shot (sry about shirt, didn't have any better picture), and the other, an after frontal shot. I took the other after shot at the same time as the one I already posted so it's technically not a 3.5 month progress pic.

[.jeeves]

thanks for the tips ill try it out and keep it going. also my leg and back days i got extra hard. heard this is good for bulking.

[OkashiiKen]

After the first month because of beginner gains, a strong metabolism (possibly ectomorphic quality of mine), I went down to 8.8% bodyfat around 160 pounds. Since then my fat has steadily increased. The 11.4 might be more realistic in the 11.6-12 range because arithmetically, that would mean I only gained .5 lb of fat. Most of the weight is most likely water weight, glycogen and lean mass.

First - decent gains, and keep working hard. Second, I think your bodyfat estimations are 1-2% low for both before and after. If you are using the electric impedance method for measuring bf - it's one of the more forgiving estimations.

im having a serious problem with bulking, im eating 7-10 times a day but not putting it on at all. i feel like my diet and training is right because im making gains on a weekly basis. currently taking no forms of protein but making up for it with the foods im eating. e.g cottage cheese, peanut butter etc. any comments would be appreciated. thanks

Diet looks fine in terms of what you are eating - but are you tracking how much you are eating? Macros\calories? If you aren't gaining weight each week, you are doing something incorrectly. More likely than not, you aren't eating enough. Track calories for a week, if you don't gain any weight, bump it up 250 cals\day for another week. Also, I wouldn't worry about supps if you dont want to invest - they can be convenient, but you can make great progress without them. For instance, I feel the most benefit from my pre-workout, but I've mostly cut out protein shakes except for when I don't have time to have a solid meal with a lean protein.

[GrantuK7]

Nice work stay bulking

[SketchLeFetch]

Thanks guys. I'll probably post my 6 or 8 month results later on. Can't wait to see the results.

[CanadianEcto]

honestly, i dont really see where the weight went..

[RyanAlex94]

sick gain, keep it up brah

[SketchLeFetch]

Just updating with a 4 month progress picture. Results starting to become really visible. I'll embed my before pic again for easier reference.

Before:


After: (Four month progress, also profile pic atm)



I won't post again until my 8th month which will be the end of my first bulk. Can't wait!