Clean Bulk - 145 - 170 lbs w/ single-digit body fat

[NeinLives]

Height:5'7"
Weight: 145 lbs @ approximately 12% body fat
Body Type: Ectomorph with some mesomorphic traits

Nutrition:
- 3,500+ calories a day (60% protein/30% carbohydrates/10% quality fats [e.g., almonds])

Supplements:
- Optimum Nutrition 100% Whey Protein
- GNC Megamen Sport Multivitamins
- NO-Xplode
- Positive things

Goals:
- 170 lbs @ 7% body fat

I will edit this first post as necessary, but, for now, would just like to get things rolling.

[Bezoar]

that looks like a good goal... attainable but you will have to work hard. good luck

[NeinLives]

Dumbell Flyes: 4 x 12 @ 25 lbs
Dumbell Flat Bench: 2 x 10 @ 45 lbs/1 x 6 @ 45 lbs/1 x 5 @ 45 lbs
Dumbell Incline: 2 x 10 @ 35 lbs /1 x 8 @ 35 lbs/1 x 10 @ 35 lbs
Crunches: 1 x 75/1 x 30/ 1 x 30

[NeinLives]

that looks like a good goal... attainable but you will have to work hard. good luck

Thanks, man! I'm living life a little differently these days; I think I can do it.

[NeinLives]

Upright Rows:
1 x 12 @ 45 lbs
4 x 12 @ 65 lbs

Shrugs:
1 x 12 @ 40 lbs
1 x 12 @ 45 lbs
1 x 12 @ 50 lbs
1 x 12 @ 45 lbs
1 x 12 @ 50 lbs

Lat Pulldowns:
4 x 12 @ 72 lbs

Seated Cable Rows:
4 x 12 @ 72 lbs

Lawnmower Pulls:
4 x 12 @ 30 lbs

Dips:
2 x 12 @ body weight

Pulls Ups:
1 x 5 @ body weight

[NeinLives]

Squats:
1 x 10 @ 95 lbs
1 x 10 @ 145 lbs
4 x 10 @ 175 lbs

Calf Raises:
4 x 25 w/ two 40-lb dumbbells

Leg Curls:
4 x 12 @ 90 lbs

Workout ended here because the gym was closing and the guy working out in my area hadn't showered in what smelled like days. I'm taking a few days off, now, because I'm hurting really bad all over. I'll post more with respect to nutrition and supplementation soon . . .

[NeinLives]

Dumbbell Flyes:
1 x 10 @ 25 lbs (warm up)
4 x 10 @ 30 lbs

Dumbbell Flat Bench:
1 x 10 @ 35 lbs
1 x 10 @ 40 lbs
1 x 10 @ 45 lbs
1 x 4 @ 50 lbs (Ugh!)

Dumbbell Incline:
1 x 10 @ 35 lbs
1 x 8 @ 35 lbs
2 x 6 @ 35 lbs

Crunches: 1 x 100/1 x 35/1 x 25/1 x 30

[NeinLives]

Upright Rows:
4 x 12 @ 75 lbs

Deadlifts:
4 x 12 @ 115 lbs

Lat Pulldowns:
4 x 12 @ 72 lbs

Shoulder Shrugs:
4 x 12 w/ 50 lb dumbbells

Seated Cable Rows:
4 x 12 @ 84 lbs

Lawnmower Pulls:
4 x 12 @ 35 lbs

Crunches:
2 x 100

[NeinLives]

Dumbbell Flyes:
1 x 12 @ 25 lbs
4 x 12 @ 30 lbs

Dumbbell Flat Bench:
1 x 10 @ 40 lbs
1 x 10 @ 50 lbs
2 x 8 @ 50 lbs
1 x 7 @ 50 lbs

Dumbbell Incline:
1 x 9 @ 40 lbs
1 x 6 @ 40 lbs
1 x 5 @ 35 lbs
1 x 10 @ 30 lbs

Crunches:
1 x 100

Bicycle Kicks:
1 x 50

[NeinLives]

Squats:
1 x 10 @ 95 lbs
1 x 10 @ 145 lbs
4 x 10 @ 180 lbs

Calf Raises:
4 x 25 w/ 45 lb dumbbells

Leg Curls:
4 x 12 @ 95 lbs

Leg Extensions:
4 x 12 @ 62.5 lbs

Leg Press:
4 x 12 @ 190 lbs

Weighted Decline Crunches:
1 x 15 @ 25 lbs
4 x 20 @ 25 lbs

[NeinLives]

Upright Rows:
2 x 12 @ 45 lbs
1 x 12 @ 65 lbs
4 x 12 @ 80 lbs

Deadlifts:
1 x 12 @ 80 lbs
4 x 12 @ 125 lbs

Lat Pulldowns:
2 x 12 @ 84 lbs
2 x 9 @ 84 lbs

Seated Cable Rows:
4 x 12 @ 84 lbs

Shrugs:
4 x 12 w/ 50 lb dumbbells

Dips:
2 x 12 @ body weight
2 x 10 @ body weight

[NeinLives]

As far as bodybuilding is concerned, this was a decent week for me. I'm actually up to 150 lbs and look leaner than I did starting out. (See my bodyspace. I don't have "before" pictures, but, looking at the images that are there, imagine me with no abs or pecs showing; that's what I looked like three weeks ago.) I'm sore all over, which, to my thinking, is an indication that I pushed my body hard. All right. I'm drowsy. Enough for now.