Otis's first bulk log....

Hi All,

I'm starting a bulk for the first time since been going to the gym. I started off at gym weighing 17 stone 4, down to 14.5 ish (92kgs) now and @ 6ft5 i felt this was too light.

I'm not 100% sure on BF % but i guesstimated at 16% which is where i figured out all my macro's and such using Katch-McArdle. Photo attached if anyone can help with BF % guesstimations. pic on the right is NOW.

[img]http://s29.postimg.org/6xjjlgnbr/IMG_5592.jpg[/img]

So, this gave me a metabolic rate of 3058 which means my target calories are 3363.8.

I kind of got a bit concerned when i then figured out my protein/fat/carb breakdown.

At first i got 414g of carbs, 202 of protein and 77 for fat. After a bit more research i decided this

Protein: between 202.4 and 257.6
Fats between : 77.28 and 154.56
Carbs between: 235.59 and 464.67

This translates as

809-1030 calories from protein
695-1391 calories from fat
942-1858 calories from carbs

between the above.

my first day looked like this:

[img]http://s27.postimg.org/o288xm0zn/day1_food_diary.jpg[/img]

So this is just a log to track my progress, see how things get on. Currently weight 92kgs

if anyone has any thoughts / criticism for what i'm doing please let me know :-)



Should probably mention my workout routine too.

5 times a week. Rest days are Friday and Sunday.

I'm running a cycle of one week being 5-reps, one week down to 3-reps and last week 1-rep max, then repeat back to 5 rep week. Only on my first run through, week 3 (so on the 1 rep for first time)

I hit back one day, chest one day, shoulders one day, arms one day and legs one day.

HIIT for 10 minutes after every session.

Sessions normally last between 45mins-75mins

First day thoughts:

Eating this much is tough. I've been used to a very small amount of food for maybe a year now. I mean i'd seriously only have 2 scrambled eggs for breakfast, tuna and one jacket potato for lunch and then dinner would be chicken and salad. Including 5/6 gym sessions a week. And it worked, i lost nearly 3 stone.

But now i think about it, i was seriously under eating, and now trying to cram the best part of 3500 calories down my throat has proved difficult. I'm full when i wake up, full once i've forced breakfast down, full still at mid-morning, full at lunch, you get the drift, constantly full!

Hopefully my stomach will expand soon...!

Day 3. Feel like it's gotten a bit easier, not as bloated after breakfast (4 scrambled egg, 2 whole meal toast)

I've also added a few things to my diary. up to 3560 calories now... I have 4 tbl spoons of mayo a day and i'm quite concerned with my fat macro, may take this down to 2 tbl spoons meaning i need to find an alternative "sauce" to have with my dinner.... I just can't eat rice, broccoli and chicken on it's own with no sauce.

Any recommendations of a nice sauce that fits my macros? Thinking maybe some kind of chilli sauce or Tabasco

Edit: Got some sweet chilli dipping sauce that i can just shove on the rice :-)

It's getting easier to shove this food down me. I've never done this before and i'm concerned about whether i'm putting fat back on in the wrong places or not...

I think my macro's are quite good and the bulk is quite clean, will stick to it for a month and see what happens.

Up to 93.5kg since i started.

Yesterdays leg workout (all weights in KG)

Squats.

60kg warmup - 8 deep reps
100kg - 4 deep reps
120kg - 2 deep reps
125kg - 2 deep reps
125kg - 2 deep reps

Lunges 50kg bar on back.

8 each leg 1st set
4 each leg (slow) 2nd set
8 each leg 3rd set

Leg press machine superset

100kg , 8 reps leg press, 8 reps calf raises
150kg, 4 reps leg press, 7 reps calf raises
150kg, 4 reps leg press, 6 reps calf raises

Leg curls / extensions superset

40kg 8 reps curls
90kg 4 reps extensions

60kg 4 rep curls
110kg 2 rep extensions

70kg 3 rep curls
110kg 2 rep extensions


We're on 1/2 rep week and that finished off the session quite nicely - legs were very hurt.

New week starts Saturday with 5-rep week so weights will be lower but trying to get it so the 5th rep is as HARD as possible to complete.