The Unforsaken's clean bulk I

[The Unforsaken]

Goals:

Primary goal: to add as much lean mass as possible with the lowest amount of bodyfat possible. Secondary goals: to increase deltoid size significantly and to increase chest strength significantly. This is my first "clean" bulk (I've done several dirty ones with little success). I will be bulking for the next 8-12 weeks. It will take me about a week to get into the diet as I slowly increase calories. If I'm not seeing good enough gains within 2-3 weeks, I will probably start supplementing with CEE. I'll also fine tune my diet as necessary.

Age: 20
Height: 5'9
Weight: somewhere between 155 and 160
Bodyfat: somewhere between 14% and 16% (for those of you who followed my cutting journal, I now add 3% to the caliper value as I believe this is more accurate)

I'll take more precise measurements on sunday.

Routine:

4 day lifting split, 2-4 days of cardio a week (both HIIT and medium pace)

• Monday: Chest/Biceps
• Tuesday: Legs/Abs
• Thursday: Shoulders/Triceps
• Friday: Back

Exercises:

Chest:

• Flat barbell bench, 3x6-10
• Incline dumbbell bench, 3x6-10
• Flat dumbbell fly, 3x8-12

Back:

• Pullups, 3x2-10 (as many as possible)
• Deadlift, 2x4-6
• Barbell row, 3x6-12
• Dumbbell row, 3x6-12

Shoulders:

• DB shoulder press, 3x6-10
• Lying laterals, 2x8-12
• Standing one-arm laterals, 2x8-12
• Cuban rotation, 3x12-15

Legs:

• ATG front squat, 4x4-6
• Leg press, 2x6-8
• Leg curl, 3x6-10
• Standing calf raise, 3x12-15
• Seated calf raise, 3x15-20

Biceps

• EZ-bar curl, 3x6-10
• Alt. DB curl, 3x6-12
• Hammer curl, 3x6-12

Triceps

• Tricep dips, 3x6-12
• Lying tricep extension, 2x4-10

Diet:

Meal 1

• 1 cup oats
• 2 whole eggs
• 1/2 tbsp olive oil
• 1 cup skim milk
• 1 cup strawberries

Meal 2

• 1/4 lb chicken breast
• 1 very large yam (or 1/2 cup brown rice)
• 1/2 medium onion
• 1 cup carrots
• 1/2 tbsp olive oil

Meal 3 (pre-workout)

• 1 scoop whey
• 1 large banana
• 1 cup skim milk

Meal 4 (post-workout)

• 2 scoops whey
• 1/2 cup oats
• 50g dextrose

Meal 5

• 1/4 lb ground beef (extra lean)
• 1 cup pasta (or 2 medium potatoes)
• 1/2 cup beans
• 1/2 cup tomatoes
• 1/2 tbsp olive oil

Meal 6

• 1/2 cup cottage cheese
• 10g fish oil
• 1 medium apple

Totals: 3124 calories, 207g protein, 415g carbs (48g fiber), 74g fats

Supplements:

• Whey protein
• Multi-vitamin
• 1000mg vitamin C
• Fish oil capsules

Let me know if you have any suggestions to this program.

[The Unforsaken]

Thursday: Shoulders/Triceps

DB Shoulder Press:

25x12
40x9
40x5
40x5

Lying Lateral Raise:

15x8
15x8

One-arm Lateral Raise:

15x8
17.5x5

DB Cuban Rotation:

12.5x12
12.5x12
12.5x12

Dips:

BWx8
BWx7
BWx6

Lying Tricep Extension:

75x4
75x4

Overall a good workout. Getting back into the groove.

[The Unforsaken]

Friday: Back

Deadlift: (light)

135x8
225x6
225x6

Adding 20 pounds a week from here until I get to where I was at before

Pullups:

BWx4

Chinups:

BWx5
BWx4

BB Row:

95x6
95x6
95x6

Had to do these with a curl bar instead of an olympic bar today. Felt way off balance.

DB Row:

40x6
40x8
40x8

Exactly 1 year ago, I was rowing 135x6 with ease. I don't really know what happened to my lat strength, but I'm going to work hard to bring it back up this summer.

[Glyder]

Since you want to add more mass and less bf, then I would suggest adding more protein, and dropping carbs. Your double the carbs than protein. That cup of oatmeal in the morning, is that a cup uncooked? Cooked that translates to a lot of oatmeal. Throw some eggwhites in with your eggs in the morning, that will add a good bit of protein to get you started in the morning as well.

Overall the workout looks pretty good. If you want a good mass gainer for the chest, add in Dips. I know you have them in there for Triceps, but they rock for chest.

Legs, I would throw in SLDL as well.

Back day, you did pullups AND chinups. Chins are for biceps. Plus, you did 2 of the same types of rows...barbell and DB. I would alternate these every other workout, and throw in another back exercise...

Triceps throw in some close grip bench presses.

Just a couple suggestions, over all your workout looks good. Keep it going

[The Unforsaken]

Originally Posted by Glyder

Since you want to add more mass and less bf, then I would suggest adding more protein, and dropping carbs. Your double the carbs than protein. That cup of oatmeal in the morning, is that a cup uncooked? Cooked that translates to a lot of oatmeal. Throw some eggwhites in with your eggs in the morning, that will add a good bit of protein to get you started in the morning as well.

The measurement is 1 cup of uncooked oats, which I then cook. As far as protein, I believe the 2-3g of protein per pound of body weight figures that people throw around are probably excessive. I was considering starting as low as 150g of protein. I will slowly increase protein levels if necessary. All the science points to lower protein requirements, but I'll see what works best for me I'll definitely do the egg whites if/when I increase my protein intake. I'll know within a week or two.

Originally Posted by Glyder

Overall the workout looks pretty good. If you want a good mass gainer for the chest, add in Dips. I know you have them in there for Triceps, but they rock for chest.

I did dips for a long time with chest. I've now decided to do them tricep-style on tricep day. I believe my bench press weakness lies in my chest and not my delts or triceps, so I've decided to do some flyes instead.

Originally Posted by Glyder

Legs, I would throw in SLDL as well.

I cannot recover from both conventional deads and SLDLs in the same week. (I have tried it.) I'd much rather do conventionals. I do deads almost romanian style anyways, so my hams get hit hard from that as well.

Originally Posted by Glyder

Back day, you did pullups AND chinups. Chins are for biceps. Plus, you did 2 of the same types of rows...barbell and DB. I would alternate these every other workout, and throw in another back exercise...

I will do only pullups in the future. I did chins today because I didn't think I was going to get very many pullup reps on the last 2 sets. But chins are primarily a lat exercise still, even though they recruit more biceps than pullups do. I am doing 2 types of rows because I am experimenting with more lat volume.

Originally Posted by Glyder

Triceps throw in some close grip bench presses.

I used to do these but didn't get much out of them. Plus I find them awkward. I'll probably re-incorporate them if my tricep progress is lacking though.

Originally Posted by Glyder

Just a couple suggestions, over all your workout looks good. Keep it going

Thanks a lot for the suggestions. I hope my comments don't sound unappreciative, but I have my reasons for most things in this plan, and I'm trying out different things to see what my body responds best to this time around

[The Unforsaken]

Saturday: Cardio

Type: 20mins HIIT on stationary bike
Calories burned: 311

[mivi320]

Looking good, man. Glad to see you finally bulking

[The Unforsaken]

Originally Posted by mivi320

Looking good, man. Glad to see you finally bulking

Thanks, yeah it's about time

[The Unforsaken]

Stats: 6/5/2005

Weight: 157.6
Lean Mass: 133.1
Fat Mass: 24.5

Bodyfat: 15.6%
Chest Fold: 5.8mm
Ab Fold: 22mm
Thigh Fold: 18mm

Waist: 30
Chest: 38.25
Shoulders: 44.5

Left Arm: 13.875
Right Arm: 13.375
Left Forearm: 11.75
Right Forearm: 11.75

Left Thigh: 22.375
Right Thigh: 22.375
Left Calf: 15.625
Right Calf: 15.625

I'm using a 3 point caliper test to measure bodyfat. I add an additional 3% to the formula as I believe this is more accurate. (I'd rather overestimate than underestimate anyways). The skin fold values are the average of 5 measurements. I'll be monitoring body composition weekly and body part measurements monthly.

[Glyder]

Originally Posted by The Unforsaken

Thanks a lot for the suggestions. I hope my comments don't sound unappreciative, but I have my reasons for most things in this plan, and I'm trying out different things to see what my body responds best to this time around

Your comments dont sound unappreciative at all You seem to have a good grasp of your body, and what it can and cannot do. One thing I do know, and I now believe it, is the protein. I don't know if 3x bw of protein is right, but I know that I take in about 450 or so (i weigh 250) and I have gotten larger faster than I ever have. I was eating about 150 grams before I started upping it, and I really noticed a difference.

Then again, I am lifting with a lot more focus and intensity too

Good lifting ! Subscribed!

[The Unforsaken]

Originally Posted by Glyder

Your comments dont sound unappreciative at all You seem to have a good grasp of your body, and what it can and cannot do. One thing I do know, and I now believe it, is the protein. I don't know if 3x bw of protein is right, but I know that I take in about 450 or so (i weigh 250) and I have gotten larger faster than I ever have. I was eating about 150 grams before I started upping it, and I really noticed a difference.

Then again, I am lifting with a lot more focus and intensity too

Good lifting ! Subscribed!

You might be right about the protein. I'll try upping my protein and decreasing carbs in a week or two and see what happens. Thanks.

[The Unforsaken]

Monday: Chest/Biceps

Flat BB Bench:

75x10
105x8
105x8
105x8

Easy. I lost 20 pounds off this lift and 10 pounds off incline DB during the last cut. Need to get it back up asap

Incline DB Bench:

45x7
45x6
45x5

DB Fly:

30x12
30x12
30x12

EZ-bar Curl:

45x15
60x8
60x8
60x8

Alt. DB Curl:

30x8
30x8
30x8

Hammer Curl:

25x12
25x10
25x8

I really hammered the biceps today. I know a lot of people that swear by high volume for biceps so I thought i'd give it a shot for at least a few weeks.

[The Unforsaken]

Tuesday: Legs

ATG Front Squat:

95x8
135x6
135x4
135x3 (bar slipped)

140 next week

Leg Press:

270x8
270x8
320x6

First time doing knees-to-chest instead of 90 degrees so I took it easy (maybe even a little too easy )

Leg Curl:

pin8x10
pin10x6
pin10x6

Seated Calf Raise:

90x20
90x20
90x20

I'll be switching off between high and low rep stuff for calves

Standing Calf Raise:

pin8x12
pin8x12
pin8x12

The intensity will only climb from here.

[mivi320]

Looking pretty good so far. But I agree with you, it's time to up the intensity and set some crazy PRs! Those curls are looking pretty good too. Keep it up!

[The Unforsaken]

Originally Posted by mivi320

Looking pretty good so far. But I agree with you, it's time to up the intensity and set some crazy PRs! Those curls are looking pretty good too. Keep it up!

Heh thanks, will do.

[The Unforsaken]

Thursday: Shoulders/Triceps

DB Shoulder Press:

25x12
40x8 (-1 rep from last week)
40x5
40x4 (-1 rep from last week)

Sigh.. perfect clean diet for a week and I go down a rep? Very dissapointing. At least everything else went up today.

Lying Lateral Raise:

15x10 (+2 reps from last week)
15x10 (+2 reps from last week)

One-arm Lateral Raise:

15x9 (+1 rep from last week)
15x7

Dips:

BWx10 (+2 reps from last week)
BWx9 (+2 reps from last week)
BWx8 (+2 reps from last week)

Lying Tricep Extension:

75x5 (+1 rep from last week)
75x4

DB Cuban Rotation:

10x15
10x15

Lower weight and higher reps..

[Glyder]

Nice workout tonight.

[madein_korea]

what days do u do ur cardio, other than saturday? if u do cardio after ur workout, do u do HIIT? or just medium pace?

[The Unforsaken]

Originally Posted by Glyder

Nice workout tonight.

Thanks man. I hope it was just a bad day for shoulder press. I was very tired when I got to the gym. I have high hopes for next week

Originally Posted by madein_korea

what days do u do ur cardio, other than saturday? if u do cardio after ur workout, do u do HIIT? or just medium pace?

I do cardio on saturdays and sundays, and sometimes wednesdays (off days). I do both types of cardio, but never after workouts.

[The Unforsaken]

Friday: Back

Pullups:

BWx5 (+1 rep from last week)
BWx4
BWx3

Felt much easier this week. A PR is on the horizon

One-arm Assisted Hammer-Grip Chinups: (lol)

-100x6

Had to amuse myself with something while I waited for a rack

Deadlift: (light)

135x8
245x6 (+20lbs from last week)
245x6

245 actually felt heavy today, which I didn't expect. I might have to go 255 instead of 265 next week. (My PR from a few months ago is 295x5).

Bent-over Row:

95x8 (+2 reps from last week)
95x7 (+1 rep from last week)
95x6

DB Row:

40x10 (+4 reps from last week)
40x8
40x6 (-2 reps from last week)

Overall: A-, energy levels were low but I felt strong today. great workout.

[sword chucks]

Nice workouts bro, I didn't see this journal!

You should be back to making great gains in strength in another week or so ur body is still reeling from that cut i think

[mivi320]

Very nice work lately, man. Keep on pumpin' that iron

[The Unforsaken]

Originally Posted by sword chucks

Nice workouts bro, I didn't see this journal!

You should be back to making great gains in strength in another week or so ur body is still reeling from that cut i think

Thanks man. Yeah I hope so, otherwise I'll have to tweak my diet/training.

Originally Posted by mivi320

Very nice work lately, man. Keep on pumpin' that iron

Thanks bro, will do

[The Unforsaken]

Saturday: Cardio

Type: 20min HIIT on stationary bike
Calories burned: 303

[The Unforsaken]

Stats: 6/12/2005

Weight: 159.0 (1.4lb gain from last week)
Bodyfat: 16.0% (0.4% increase from last week)

Lean Mass: 133.5 (0.4lb gain from last week)
Fat Mass: 25.5 (1.0lb gain from last week)

Waist: 30.25 (0.25" increase from last week)

I didn't mean to put on this much weight. It might be partly my body adjusting to the food intake. I'm going to increase the cardio a bit this week anyways.

[The Unforsaken]

Sunday: Cardio

Type: 45min medium pace on stationary bike
Calories burned: 659

On a side note, I'm removing 1/2 cup of oats from my morning meal to decrease weight gain slightly.

[hepennypacker52]

Don't worry about 0.4% increases, they don't mean a thing. Zero-point-anything can just simply mean human error, and there's a 99% chance that that's what it is. Keep up the good lifting, and the muscle will come.

[mivi320]

Originally Posted by The Unforsaken

Sunday: Cardio

Type: 45min medium pace on stationary bike
Calories burned: 659

Cardio-bunny

[The Unforsaken]

Originally Posted by hepennypacker52

Don't worry about 0.4% increases, they don't mean a thing. Zero-point-anything can just simply mean human error, and there's a 99% chance that that's what it is. Keep up the good lifting, and the muscle will come.

Heh I hope you're right, thanks man.

Originally Posted by mivi320

Cardio-bunny

Recognize.

[The Unforsaken]

Monday: Chest/Biceps

Flat Barbell Bench:

75x10
115x8 (+10lbs from last week)
115x6
115x4

I guess I'll stick with this weight again next week since I don't really want to go below 4 reps on this exercise. But I need to get past my previous PRs of 125x6/135x3 asap. I suppose I'm mostly concerned with strength for this lift.

Incline Dumbbell Bench:

45x8 (+1 rep from last week)
45x5
45x5

Flat DB Fly: (ATrainer style)

32.5x10 (+2.5lbs from last week)
32.5x8
32.5x8

I tried to rotate my palms at the top like ATrainer's cable exercises. I don't know how much good it does with DBs, but I felt it in the chest more at the top.

EZ-bar Curl:

45x15
65x8 (+5lbs from last week)
65x6
65x5

Felt heavy...

Hammer Curl:

27.5x8 (+2.5lbs from last week)
27.5x8
27.5x8

Squeezed my biceps at the top for like 2 seconds for every rep I decided to forego alt. DB curls since my bis weren't fully recovered from friday's back workout.

Overall: A, very good workout and energy levels were good