Hey everyone, I have just finished a cut and become completely addicted to bodybuilding
I used to be heavily into it but sort of lost interest during the last few years of college, so I am a bit smaller and weaker than I used to be. I will be posting in this thread every few days so people can keep track of my bulk and critique/ask questions about my diet and training. I am attempting a pretty clean bulk phase to avoid adding back too much of the fat I just lost over the last 10 weeks or so. Here are a few pics of me from last Friday, the start of my bulk. Weighed in at 143 lbs (so light!) bodyfat estimate around 9% i would say
My current diet will be around 2500 cals on training days and 2300 cals on non-training days. I will follow this for 2 weeks (started last Friday) and re-evaluate after that. My ultimate goal is to compete next year, hopefully around September/October.
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Thread: Time to B-U-L-K UP
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09-09-2009, 03:41 PM #1
Time to B-U-L-K UP
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09-09-2009, 05:58 PM #2
Here's the diet I will follow for the first 2 weeks. I've already filled out quite a bit, cant wait to see how my strength begins to improve after some much-needed calories
BULKING DIET-TRAINING DAYS
Oats and ham, 2 slices toast w/jam: 64g carbs, 32g protein, 6g fat
Yogurt, berries, 2 boiled eggs: 50g carbs, 20g protein, 14g fat
Rice with meat and veggies, fruit: 50g carbs, 30g protein, 6g fat
Sandwich, crackers: 40g carbs, 30g protein, 4g fat
20g whey shake with 1.5 tbspn sugar: 25g carbs, 20g protein, 2g fat
30g whey shake with 2 tbspn sugar: 32g carbs, 30g protein, 3g fat
Oats with cheese: 30g carbs, 8g protein, 8g fat
Veggies, peanuts: 8g carbs, 12g protein, 15g fat
Carbs: 292 x 4= 1168
Pro: 182 x 4= 728
Fat: 58 x 9= 522
Total Cals: 2468-2520
NON-TRAINING DAYS
Skip both whey shakes, add 35g protein to oats and cheese
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09-10-2009, 05:19 PM #3
I should probably post my training split as well.
Mon: Legs and Abs
Tues: Chest and Calves
Wed: Off
Thurs: Back and Biceps
Fri: Shoulders, Tris, Abs, Calves
Sat and Sun: Off
Difficult to say which bodyparts are lagging atm, but my back has always grown quickly so i imagine that it will get thicker/wider very soon. Chest has always been weak for me, so i'm focusing hard on that right now along with tri's and of course calves*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-11-2009, 12:07 AM #4
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09-11-2009, 04:13 AM #5
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09-11-2009, 04:38 AM #6
Yeah these photos are actually what inspired me to get back on a bulk, i cant believe how thin i look from the back now! i'll be doing only mass builders that i know from experience to work for me. i've tried other exercises and programs over the years, but i'm sticking to the ones that have always worked so i'm sure i'll get quite a bit thicker over the next few months
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-11-2009, 04:40 AM #7
Calories were around 1680-1700 for the cut, i would do 3 days at around 120g carbs then a refeed day at 300g carbs and drop my protein a bit. Fat was quite low, around 45g or less each day. i hit weights 4 days a week and did low intensity cardio 3 days a week for about an hour. I also ran each friday, got up to about 6 miles per session ( i like running!) but i dont think that helps with weight loss to much cause it made me insanely hungry also took green tea (the real stuff not Lipton) before each workout
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-11-2009, 06:22 AM #8
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09-11-2009, 06:53 AM #9
- Join Date: Feb 2005
- Location: Pittsburgh, Pennsylvania, United States
- Age: 41
- Posts: 10,202
- Rep Power: 0
Deadlifts aren't necc. key to adding back size. I deadlifted like it was my job and my back shrunk a TON.
However my buddy Zac has a back that's wide AND thick...looks like Venom from Spiderman!
And he hates deadlifting. Rows with real good form / squeezes seem to do wonders as well as wide grip everything....
But everyone is different! Deads and squats cant hurt!
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09-11-2009, 07:24 AM #10
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Subbed and looking forward to seeing your progress.
You have a Xmas tree on the lower back and your legs are pretty diced, I would pin you at a few % <9.Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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09-11-2009, 07:42 AM #11
Well, either way, i'm definitely lean enough to get bulking! got shoulders and tri's today to finish off the first week, i've been very sore all week (feels awesome!) and my lifts have gone up tremendously since i've actually been eating plenty of carbs. my belt still fits the same, maybe a bit tighter due to more water retention from the carbs so i'm happy with that. only supps i'm using are whey protein and creatine mono, i don't want to add anything else until i know that my diet is working properly
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-11-2009, 11:52 PM #12
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 41
- Posts: 17,227
- Rep Power: 15364
I actually agree...deadlifts are pretty good for back thickness, not great for overall back development and not at all good for width but much better for hamstring development and just overall development...I certainly think a healthy staple of barbell rows and some form of vertical pulling; lat pulldowns or chins would be needed too
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09-12-2009, 04:52 AM #13
Here's my back workout, i have two separate routines that i alternate week to week to reduce boredom and body adaptation:
Back Workout 1
Pullups-75 reps
Smith Row-4 sets
Cable Deadlift-3 sets
Hyperextensions-2 sets
Back workout 2
BB row-4 sets
one arm row-3 sets
close grip pulldown-3 sets
hyperextensions-2 sets
i dont do normal deadlifts right now because i hurt my lower back a few years ago, and i'm still being cautious until i strengthen that area quite a bit. i've concentrated on trying to get my torso parallel to the ground when doing barbell rows and that has made a world of difference for me, really takes the arms out of the movementLast edited by Litewatenatty; 09-12-2009 at 04:54 AM.
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-14-2009, 05:24 AM #14
Ok so it has been a little over a week now, just had my second chest workout yesterday. I've definitely filled out, probably mostly glycogen and a little water weight though. Strength went up pretty well but i'm not sure if i've gained much weight. I weighed myself saturday morning and came in at 144, and my belt hasn't really gotten any tighter. Today is leg day, so i'm going to increase cals considerably since i was sore for 6 days after my last leg workout! Super keen to get my 2 week pics on Friday, but i may end up increasing by 200 cals a day starting Saturday if i feel like i havent made enough gains. I'll keep posting and let everyone know
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-14-2009, 08:41 AM #15
- Join Date: Feb 2005
- Location: Pittsburgh, Pennsylvania, United States
- Age: 41
- Posts: 10,202
- Rep Power: 0
Everyone says go slow increasing calories. 200 more seems WAY too slow. It makes sense and I'm not hating on it....but think of it like this...with 500 extra calories you feel stronger...so you put more weight on the bar...which in turn makes you hungrier and need even more calories...
I dunno how people work out but I went from 2,100 2 weeks out from my show to 4 k this week (3 weeks post show) and my squat went from 315 for 5 to 405 for 2 and 315 for 10!
Bodyfat still around 8% also. Vascular everywhere. Not as shredded as father flex but I don't want to stay in that condition anyway personally. I like feeling strong and I look better at 8-10%
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09-14-2009, 09:39 AM #16
I definitely here you on that, but i've been having trouble with my stomach lately since i started the bulk. i've heard that the digestive system gets used to lower calories and may take time to respond to higher calories when on a bulk. have you had this sort of problem? i dont just mean a strong fullness feeling, i mean cramps and bloat. it kinda sucks because i hate to have to rely on more calorie-dense foods (ice cream etc..) since i just got through cutting so much. i've done that before and just ended up getting puffy
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-14-2009, 03:10 PM #17
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09-14-2009, 07:17 PM #18
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09-14-2009, 07:18 PM #19
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09-15-2009, 04:33 AM #20
cool, yea i think i'm slowly starting to get used to it. had some pop tarts after i did legs yesterday and then got some extra carbs before bed, i'll force those bastards to grow one way or another!
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-16-2009, 12:56 PM #21
Ok so the indigestion is still getting to me pretty bad. the first two meals of the day are fine but then after the third around noon i'm just hurting. very bloated, constant trips to the bathroom, etc...I have not really changed the types of foods that i eat, just eating more of them. has anyone tried ginger to aid with this? I had a very small lunch today to see if that would help, and it did a bit but i'm still hurting right now
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-16-2009, 02:31 PM #22
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09-16-2009, 06:09 PM #23
old woman........lovely well on the plus side my strength is coming back rapidly, my lower back is feeling good (i hurt it a few years ago doing squats), and i'm looking very full and vascular. got an outer lat pump today in the gym and i was looking wide as a house (albeit, a small house) and had plenty of energy to destroy my calves for a few good sets. i'm actually looking forward to leg day each week more than any other, gonna get my form down perfect on low bar squats so i can finally get some mass on my legs without compromising my back. i'll take pics on Friday, the two week mark, hopefully with the exact same lighting as before for good comparisons
*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-17-2009, 07:35 PM #24
- Join Date: Dec 2007
- Location: Rome, New York, United States
- Age: 39
- Posts: 979
- Rep Power: 2940
I'm interested to see how this goes for you. My intestines have taken a while re-adjusting to my food intake after dieting down over 1.5+ years. Honestly, you should be good to go in a few weeks. Lots of farts? Or just cramping pain?
U.S. Army Dietitian 2012-
U.S. Marine Corps 2002-2010
Don't ask for an easier life, ask to be a stronger person.
PSN: Roz_Overloaded
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09-17-2009, 08:42 PM #25
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2174
subbed, hope the bulk goes well for you! i think i'm going to use the split you have going right now. i just finished up a 13 week program that was designed for mainly beginners but i think i'm ready to tackle a good week split now.
check out my journal if you'd like. support is always nice! haha, keep up the good work manLast edited by ashylarryku; 09-17-2009 at 08:56 PM.
My training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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09-17-2009, 09:11 PM #26
On the subject of bulking I've been weight training for about 6 months now and want to bulk up. I would like some advice on how to gain more muscle mass. I'm pretty new to the nutrition side of things and wanted to know how many calories/carbs/protein/fat should I be eating each day to gain more muscle?
These are my stats below:-
WEIGHT: 11st 11lb - 75 kg
HEIGHT: 5'6.4" - 1.69 m
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B.M.I - 26.3
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BODY FAT (%) - 18.6 %
BODY FAT MASS: 13.9 kg
AGE: 29 years - MALE
Any feedback much appreciated :-)
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09-18-2009, 04:42 AM #27
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09-18-2009, 04:43 AM #28
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09-18-2009, 04:46 AM #29
Sort of a combo of both, with a little acid indigestion as well! always hits after lunch, so i've made my lunch a bit smaller by taking some carbs out and adding them back in at my meal before bed. carbs at night help me sleep really well too, so it's a pretty good move i think.
Weighed in at 146 even today on an empty stomach, that makes a gain of 3.5 pounds in 2 weeks! i am on creatine mono right now, so i'm sure a bit of water retention helped out with that, but i've definitely gained back some muscle as well. i'll take pics later tonight to post up*No need to argue and rant all over the internet, just let your pics do the talking (assuming you are not afraid to post any)
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09-18-2009, 04:52 AM #30
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