***Skinny fat guy trying to recover***

[waqas11]

First week of offical bulk done the maintaince phase.

Monday- 5x5 strong lifts

squats 82.5kg 5,5,5,5,5 reps
overhead press 42.5kg 4,4,5,4 reps
deadlift 110kg 5 reps

like i said last week i will be going for jogs once or twice a week, need to motivate friends to atleast jog!


calories burnt: 3850calories
calories eaten: 3450 calories, 111g fat, protein 201g, carbs 408g carbs.

remaining calories to eat 600calories with 200calories surplus


salmon and aspagrus on olive oil wholegrain bread- 365calories


two battered fish grilled high in omega 3- 400calories with extra light mayo which is 12calories


pizza- i aint eaten this since 1 year or so, SRS! -880calories with extra light mayo which is 24calories

[waqas11]

Did p90x strech for 60minutes need to sort my flexibility issues out!

Calories burnt:3300 calories
Calories eaten: 4100calories, 132g fat, 216g protein, 499g carbs

600cal remaining from yesterday plus 200 calories for today = extra 800cal



tried making a pizza it went well, bought base :s! calories 860calories
BTW Before anyone says junk food, this is just the excess calories im having after meeting my micros and macros, im having chicken and shyt loads of broccoli, no food has ever filled me up besides broccoli!


chocolate chip buettio or somthing??-140calories

[PBateman2]

So you are doing a bulk, correct? How long? Please tell me at least 4-6 months.

[waqas11]

So you are doing a bulk, correct? How long? Please tell me at least 4-6 months.

well my intention is to bulk till 5th may my b-day then see where im at and then choose if i want to bulk or cut.

SHYT!! PBATEMAN2 IS FOLLOWING MY THREAD!!
(thats motivating!!)

[PBateman2]

well my intention is to bulk till 5th may my b-day then see where im at and then choose if i want to bulk or cut.

SHYT!! PBATEMAN2 IS FOLLOWING MY THREAD!!
(thats motivating!!)

All good.

I would go until June but up to you. I see people all the time time bulk for like 2-3 months then cut and end up with same physique. Then they wonder what WTF happened. Give your body some time to build. Cutting is a piece of cake compared to building LBM.


Work hard, man.

[waqas11]

5X5 workout day! i went early morning when the gym was empty which is wicked time to train!






got some good videos! comment will be considered!

5X5
Squat:85kg, 5,5,5,5,5 reps
bench press:60kg, 4,4,4,4,3 reps
Barbell row:47.5kg, 5,5,5,5,5

calories burnt: 3600calories
calories eaten: 3800calories, 221g protein, 112g fats, 459 carbs!

200calorie surplus!= hit!


just to show you guys the love for broccoli!- 120calories


bread i bought it had chocolate chips inside it??- it is amazing - 110calories per slice


not an amazing pic but its somthing. - prawn mayonnaise baguette- 520calories = not as nice as it looked.

[waqas11]

All good.

I would go until June but up to you. I see people all the time time bulk for like 2-3 months then cut and end up with same physique. Then they wonder what WTF happened. Give your body some time to build. Cutting is a piece of cake compared to building LBM.


Work hard, man.

thanks im actually quite motivated that your subbed to this thread. what you got to same about my form^^^

[waqas11]

like i said i am helping a couple of my friends shed some pounds, so to motivate them i went jogging with them. Not long only like 2 miles.

Calories burnt: 3500
Calories eaten: 3700calories, 498g carbs, 88g fat,198g protein.

surplus hit!! 200calories


Veggie soup!-170calories


Quoron steaks- meat free! - 115cal per one.


Potato and leek soup- 198 calories.

[waqas11]

squats:87.5kg, 5,5,5,5,5 reps!!! never lifted that before!!
overheadpress: 42.5kg, 5,5,5,5,5 reps i hit all the reps! amazing workout
Deadlift: 115kg, 5 reps yay!!!

Making improvments!

calories burnt:3500calores
calories eaten: 3200calories, 172g protein, 443 carbs,77g fat

-300 to hit target +200calories surplus= 500calories remaining, i did this on purpose to eat more on sunday and maybe tommorow since i might not go for cardio my legs are absoutly kiling!!

[waqas11]

As title says! went to do some winter shopping by hamstrings and lower back was aching so thought ill give it a miss.

calories burnt: 3350
calories eaten: 3570 calories,163g protein, 524g carbs, 85g fat.

no pics nothing i aint eat before..

[waqas11]

Call it snoozing all day!! walk around abit to get fresh air.

calories burnt:2800calories
calories eaten: 3500calories, 84g fat,541 carbs, 143g protein.
500 calories remaining from friday, plus 200calorie surplus=hit!!

(didnt eat nothing special so no pics sorry!)

[waqas11]

well it was a crazy day i was all over the place! cvery very very busYY!!! i went to the gym for my workout in the AM, then i went jogging in the PM.

I stalled on all my lifts not happy at all! bench press has been lagging for the past two weeks!! was not a good workout


Calories burnt: My new faking record!! 4000calories!!
Calories consumed: 4200calories, 116g fat,236g protein, 522g carbs


cheese melt in breadcake- 160calories


microwave pizza- 347calories.


2 quron burgers- 195calories each one.

[waqas11]

1 hour of p90x strech need to work on my flexibility!!

Calories burnt: 3400calories
Calories consumed: 3600CALORIES,223g protein, 101g fat, 433g carbs


3 eggs, extra light mayo, little chicken style pieces, and broccoli+cheese=around 1100calories

[waqas11]

Well sorry i aint been posting in this log, iv been having family issues exam stress, Coursework deadlines to meet so iv been trying to lift whenever i got time. Trust me it didnt go the way i intended. Just to get a workout i have been working out in the AM. Past 2 months trust me i i have ****ed up a lot of my diet and aghh.. dont want to talk about it anyways start fresh from step one but hardcore time!! im 100% commited to get some result!

i inteded on cutting starting may 1st but i didnt get no where so im bulking! 300cal surplus daily. i reassesed my diet and guess what i was eating a ton of ****! my diet was lacking nutrients badly! i will not be posting daily just when i get time.

my burn has also increased by a lot! plus my lifts havent gone up much the main reason was i was lifting with very bad form, but im working on flexibilty and my form is now down correctly (hopefully!)

Monday: 5X5

Squat:95kg 5x5

bench press: 67.5kg 5,5,5,4,4

barbell row: 62.5kg 5,5,5,5,5

plus some assist work.

Calories burnt: 4000Cal

Calories consumed: 4300cal- 159gf- 218gp- 460gc

carb=gc(grams carbs)
fat=gf(grams fat)
protein=gp(grams protein)

iv cleaned my diet up very very well done!!

not amazing progress disgusting if i had to say but here, critic away:

[waqas11]

iv started to strech 2x a day everyday for 20mins except for sat n sun.

Calories eaten: 3500calories 115gf-180gp-430gc
surplus 300calories

some videos and eats comment on my form is you wish to do so.


400g frozen veggies- 450g lean beef- i need cooking lessons it tasted like rubber!


3 eggs 4 toasts n ketchup

note: i love ketchup and mayo so never giving them up!

[klaus42]

drop the guacamole it is very fattening

[waqas11]

tried making steak again and it tasted like shyt again! i wont be having it again.

Squat 97.5kg 5x5
overhead press-5,5,4,5,4
deadlift 5x1

calories eaten:4300- 242gp-139gf-440gc

brain is hurting today!! too much revision hating it! plus lack of sleep

[waqas11]

Best workout so far i have to say!!

Squat 5x5 100kg
barbell row 5x5 65kg
bench press 5x5 67.5kg after being stuck here for like 3 weeks finally done it man!!

my b-day on saturday so i tried to cut a bit of my intake as i wont be giving a single **** about calories on saturday and sunday! i will try getting images of the eats but if people are around its abit aaaaawwkward!!

im out all day tommorow, so i wont be able to spend any time with the family till sunday, so we decided to cut the cake earlier.

leftovers

calories eaten- 2500cal- 70gf-115gp-370gc

[waqas11]

Well its a off day so all i did was chill out till 2PM at home, then went to eat at takeaway, went to meet some friends, cinemas, restraunt, desert place and home.

Calories burnt: N/A

Calories eaten N/A but to guestimate ill say 5-6k??

a quick summary of what i remember eating goes somthing like this...3 eggs, 4 toasts, beans..takeaway i eat a special chicken doner,chips,wedges,lamb doner, fried chicken and ketchup...mcflurry choco brownie amazing!! large popcorn(shared it tho)..restraunt mince meat curry, chicken curry, big naan, sekh kebabs, chappatis, a chips... desert palace.. 1x caramel slice with cuastard and choco fudge cake with custard.

some images, not everything otherwise mates would have thought im a weirdo!






imax screen- Avengers is amazing movie!



didnt spend no time with family so my mum wants to go to a indian buffet on sunday, its my b-day so why not? ill be fasting until the evening for my meal.

Iv been told to cut, so i might go on a 6 week cut and see what result i get( whole foods and a proper defienct, i ****ed up late time)

(hoping to hit some PRS on monday!

[waqas11]

sunday woke up with a sore throat and a cold!!

didnt eat all day expect from the evening.

calories eaten:N/A
Calories burnt:NA



diffrent types of chicken, samosas, chips, other varies **** that i dont know what it is..


glub jamun


chicken curry, pasta, naan breads.


chips n lasgania


hotr chocolate cake.


cheese cake

trifle

custard

official cut stating tommorow! 4-6 week cut.

[LCFCFOX]

Trying to follow this log, why did you stop the bulk? How much did you gain? Like PBateman said you need to give it time to build LBM, and in comparison cutting is easy. I spent the whole of last year cutting for a while, then maintaining and so on, and stayed pretty much the same all year which looking back is such a waste of time and effort.

I used to be really fat but am now bulking on a 300kcal surplus until at least next January, and it can be worrying (fat gain wise) but I don't care as at the end of it I will at least have something to show for it in terms on LBM.

I think you should do the same man. Just my 2 cents.

[waqas11]

Trying to follow this log, why did you stop the bulk? How much did you gain? Like PBateman said you need to give it time to build LBM, and in comparison cutting is easy. I spent the whole of last year cutting for a while, then maintaining and so on, and stayed pretty much the same all year which looking back is such a waste of time and effort.

I used to be really fat but am now bulking on a 300kcal surplus until at least next January, and it can be worrying (fat gain wise) but I don't care as at the end of it I will at least have something to show for it in terms on LBM.

I think you should do the same man. Just my 2 cents.

Iv gone from 11.12 stones to 13stones so around 16lb since jan. My jeans r becoming tight so i was thinking to cut im a high bf% now around 24%. Im so happy with my lifts want to bulk but people are starting to say you look "bulky" which they are trying to say fat! Haha.

I have gained muscle my shoulder and chest are much broader!

So will it be pointless cutting for around 6 weeks then bulking again?

[waqas11]

as of today i look like this! continue bulking? physic aint had much but strength wise iv done well i think.

[LCFCFOX]

Hmmm, it's up to you at the end of the day. What surplus were you eating at before? Could do a leaner bulk slightly above maintenance and be more consistent with macros. I currently eating a set 3k a day and gaining .5lb a week which seems a good rate for me personally.

[waqas11]

Hmmm, it's up to you at the end of the day. What surplus were you eating at before? Could do a leaner bulk slightly above maintenance and be more consistent with macros. I currently eating a set 3k a day and gaining .5lb a week which seems a good rate for me personally.

that 13stones has water weight added to it. i eat 300cal surplus daily, my stregth has increased but my fuking body stays the same aghhh!! according to the pic above what would you say i do?? the thing is that image looks so bad, but when i look in the mirror it doesnt look as bad as the image lol.

[LCFCFOX]

that 13stones has water weight added to it. i eat 300cal surplus daily, my stregth has increased but my fuking body stays the same aghhh!! according to the pic above what would you say i do?? the thing is that image looks so bad, but when i look in the mirror it doesnt look as bad as the image lol.

I personally would continue bulking and add some decent LBM, cos if you were to cut then you would get leaner but would end up probably looking similar to what you did at the very beginning.

This is a pretty good article with regards to bulking.
http://www.t-nation.com/free_online_...B8-mcd01.hydra

[waqas11]

I personally would continue bulking and add some decent LBM, cos if you were to cut then you would get leaner but would end up probably looking similar to what you did at the very beginning.

This is a pretty good article with regards to bulking.
http://www.t-nation.com/free_online_...B8-mcd01.hydra

thats the last thing i want spinning my ****ing wheel! but if i do a "mini-cut" wont i be able to see if i look better becuase i will be erasing some of the fat, then i could bulk again. I was thinking slow and steady instead of one long bulk and then one long cut you understand what im trying to say??

rep on recharge. Appreciate your help.

[LCFCFOX]

thats the last thing i want spinning my ****ing wheel! but if i do a "mini-cut" wont i be able to see if i look better becuase i will be erasing some of the fat, then i could bulk again. I was thinking slow and steady instead of one long bulk and then one long cut you understand what im trying to say??

rep on recharge. Appreciate your help.

One problem is, if you do a mini cut you may drop say 10lbs of fat/water but then when you start your bulk again after 2 weeks you will gain the water back and within 6 weeks maybe some fat and you may think "what was the point in that mini cut". I spent last year spinning my wheels and looking back it was a waste. That's why this year I am bulking from now until next year (albeit slowly) and looking to add some decent mass, and then will cut for next summer. Imo it is better to see it as a long process and face the fact that results will take time and then just be consistent with your goals and dont change them every few months.

Also once you have added some good mass when you do finally cut you will see much more for your efforts. Rather than cutting and seeing a not too dissimilar physique to what you started with.

[waqas11]

One problem is, if you do a mini cut you may drop say 10lbs of fat/water but then when you start your bulk again after 2 weeks you will gain the water back and within 6 weeks maybe some fat and you may think "what was the point in that mini cut". I spent last year spinning my wheels and looking back it was a waste. That's why this year I am bulking from now until next year (albeit slowly) and looking add some decent mass, and then will cut for next summer. Imo it is better to see it as a long process and face the fact that results will take time and then just be consistent with your goals and dont change them every few months.

you got a point, iv bulked 5 months, my jeans are becoming tight and thats the thing thats killing me! all my clothes are tight! i was thinking if i cut then i maybe can drop like 4 lb, then bulk another 10lb then cut 4lb n so on, this way ill be able to see the diffrence becuase ill be losing some fat. I know water weight but i disregard the scale and look at the mirror mainly. i weigh my self weekly and see the diffrence, so far iv gained around .5,.6 lb a week.

Dont you think that i should have made much more progress then i have? TBH my result is crap! My macros have been spot on, and my training, do you think my workout is not working for me 5x5?

[LCFCFOX]

you got a point, iv bulked 5 months, my jeans are becoming tight and thats the thing thats killing me! all my clothes are tight! i was thinking if i cut then i maybe can drop like 4 lb, then bulk another 10lb then cut 4lb n so on, this way ill be able to see the diffrence becuase ill be losing some fat. I know water weight but i disregard the scale and look at the mirror mainly. i weigh my self weekly and see the diffrence, so far iv gained around .5,.6 lb a week.

Dont you think that i should have made much more progress then i have? TBH my result is crap! My macros have been spot on, and my training, do you think my workout is not working for me 5x5?

Have you read that article with regards to bulking? It makes a lot of sense with regards to eating at a slight surplus for a longer period of time compared to bulk/cutting every few months.

Also are you cheating at all? (going over calories) it can really add up and increase fat gain considerably. Even though you may think "it's ok I am bulking"

I'm not 100% sure with regards to your routine, but if you aren't gaining the muscle you should and are eating enough/meeting your macros then something might be up. I'm doing a version of starting strength and so far it is going well, I don't do any cardio and just eat the same kcals every day.