I started lifting in June as a scrawny b*tch. I've put on 30 (somewhat dirty) pounds since then.
I've got a jaw surgery coming up in two weeks. For a few weeks after that I'm going to be on basically a liquid diet, so I'm assuming it's going to be extremely difficult to get in enough calories to keep bulking. I plan on just starting my first cut at that point and try to lose this fat for summer.
I'd appreciate critiques of my bulk, lacking areas, etc, as well as any tips for cramming the calories and macros in on a liquid diet.
June 10, 152 pounds:
Today, Jan 8, 182 pounds:
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01-08-2013, 06:23 PM #1
7 months / up 30 lb / about to cut on liquid diet
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01-08-2013, 06:33 PM #2
have your lifts gone up? cause if not, truthfully it looks like you just put on fat? maybe slow down on the cals slightly
I hated every minute of training, but I said, don't quit , suffer now and live the rest of your life like a champion - Muhammad Ali
Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan
A goal is not always meant to be reached, it often serves simply as something to aim at. - Bruce Lee
Failure is not an option. Everyone has to succeed. - Arnold Schwarzenegger
I Rep Back :)
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01-08-2013, 06:51 PM #3
Yep. Still pretty weak, but I'm adding to my lifts every week.
For reps I've gone:
- Squat: 130 -> 230
- Deadlift: 130 -> 285
- Bench: 105 -> 160
- Press: 70 -> 115
- BB Rows: 100 -> 160
Yeah. I know I packed on some fat. I think most of it was during the first month or two when I was putting on about 2 lbs a week. I then backed off considerably and have been doing about 0.5 lb/ week since.
Here was 8 weeks and 15 pounds into the bulk:
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01-08-2013, 07:17 PM #4
I'm not going to lie, it difficult to see how much muscle you have precisely put on due to the increase in BF from the start of the bulk, but there looks like there is at least some gain, and an increase in strength is a good sign!
It is good that you corrected your calories though! 0.5lbs a week is a good bulking rate, what program are you doing? And during the bulk were you at least eating above at/above your macros? It makes a difference.
Not much advice I can give on a liquid diet, but you could try adding ground oats into your shakes to fill them out!
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01-08-2013, 07:24 PM #5
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01-08-2013, 07:27 PM #6
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01-08-2013, 07:29 PM #7
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01-08-2013, 07:33 PM #8
Thanks for the input.
I started with allpro's routine, and then after maybe three weeks modified it into an upper/lower split, which I've been doing pretty much ever since.
Yeah, for the most part. I had a few difficult periods along the way where I had a harder time eating right (Red Cross disaster deployment, little brother died, etc.), but I focused on getting my protein and calories in and the other macros seemed to pretty much fall into place.
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01-08-2013, 07:49 PM #9
Yeah I do, and I have read about it. Slowly working on it. I plan to start running 3-4 times a week. Whenever I do my hip flexors get a good stretch so hopefully that helps.
Whatever it took to get in the calories / protein. Usually something like:
Breakfast: Granola with whole milk
Lunch: pizza, an apple and a cup of yogurt
Snack: 3 cups of whole milk
Dinner: Chicken vegetable stir fry with rice, maybe a beer
Late evening (after workout): protein shake
Whenever I get to the end of the day and still need extra calories (skipped breakfast or something) I'll usually make myself 3 quesadillas before bed. Cheese seems to be an easy source of calories, fat & protein.
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01-08-2013, 08:36 PM #10
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