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  1. #1
    Registered User pilby's Avatar
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    7 months / up 30 lb / about to cut on liquid diet

    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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  2. #2
    Registered User Th3Juic3dCpt's Avatar
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    have your lifts gone up? cause if not, truthfully it looks like you just put on fat? maybe slow down on the cals slightly
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  3. #3
    Registered User pilby's Avatar
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    Originally Posted by Th3Juic3dCpt View Post
    have your lifts gone up?
    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


    Originally Posted by Th3Juic3dCpt View Post
    cause if not, truthfully it looks like you just put on fat? maybe slow down on the cals slightly
    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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  4. #4
    Bulkin! Koudoo's Avatar
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    Originally Posted by pilby View Post
    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:
    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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  5. #5
    Registered User pilby's Avatar
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    Alright. I agree the difference in size is difficult to see because you mainly see a loss in definition. How about a couple in the same t-shirt so you can see size rather than definition.

    Before:



    Now:
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  6. #6
    Registered User alexk1ng's Avatar
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    judging by the way your stomach protrudes, you may have anterior pelvic tilt like i do. look it up.

    edit: also what was your diet like?
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  7. #7
    Bulkin! Koudoo's Avatar
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    Now that puts it into more perspective! You definitely fill out shirts better now, with more shape. And your biceps look more swole. Will be good to see how your cut goes!
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  8. #8
    Registered User pilby's Avatar
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    Originally Posted by Koudoo View Post
    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!
    Thanks for the input.

    Originally Posted by Koudoo View Post
    what program are you doing?
    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.

    Originally Posted by Koudoo View Post
    And during the bulk were you at least eating above at/above your macros?
    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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  9. #9
    Registered User pilby's Avatar
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    Originally Posted by alexk1ng View Post
    judging by the way your stomach protrudes, you may have anterior pelvic tilt like i do. look it up.
    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.

    Originally Posted by alexk1ng View Post
    edit: also what was your diet like?
    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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  10. #10
    Registered User pilby's Avatar
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    I think I may be most happy to see these guys no longer protruding out unnaturally like Michael Jackson's nose:

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