Xx Andrew's Creative Bulk Diet (Pictures and Data Included) xX

[andrewpoleon]

Ah, the log which inspired so many of my cooking experiments. Syrniki are awesome! Welcome back, you've made amazing progress.

Haha, I'm very flattered thanks. They are so amazing for being so high protein and yet the gooey buttery softness!

[andrewpoleon]

Oct 12

So tonight is going to be a fun night, my main concern was getting protein in, I am sure i'll have some CC before bed, and a tiny bit of almonds. In addition had some carrots

[andrewpoleon]

WO for today

Cardio

MISS Eliptical 30 min
HIIT/ MISS Stair Master 30 min

So yesterday morning weight was 208.8, today was 206.4... yup definitely was overly active and over estimated my consumption for the day night. Feels good thought

[Scooter4]

So yesterday morning weight was 208.8, today was 206.4... yup definitely was overly active and over estimated my consumption for the day night. Feels good thought

Not to burst your bubble but alcohol dehydrates the shiit out of you, lol.

[andrewpoleon]

Not to burst your bubble but alcohol dehydrates the shiit out of you, lol.

I know but i drank 32 oz of water before I went to bed.

[FunkymonkAW]

I know but i drank 32 oz of water before I went to bed.

It's not that predictable unfortunately.

[andrewpoleon]

October 13th

Man was I depleted this morning, had to have my food early, cause after my cardio session I felt like i was gonna such fall asleep and not wake up for the next 10 hours.




Cottage cheese, almonds and a banana




This bar is money, tastes awesome and sits well in the stomach. Not pictured, latte.




Little pickled salad and eggs with chicken cooked in duck fat...mmm hits the spot

[andrewpoleon]

It's not that predictable unfortunately.

I know, we'll see what the scale says tomorrow.

[Flyin Ryan]

welcome back brotha!
best of luck to you. judging by your avi i'd say you made some awesome progress thus far. keep it up!

[andrewpoleon]

welcome back brotha!
best of luck to you. judging by your avi i'd say you made some awesome progress thus far. keep it up!

Haha thanks, this morning it looked like I pretty much had a 6 pack, almost pooped myself

[andrewpoleon]

WO for today

Cardio

Warmup 5 Min


Military Press 6x155, 6x155, 8x145, 8x135

Hammer Strength Row 6x4pps 45's, 6x4pps 45 &10's, 8x4pps, 8x4pps

Dips 10, 10, 12 (different leg positions)

Close Grip Pulldown 10x195, 10x195, 12x190

Standing Cable Fly 10x42.5, 10x42.5, 12x40, 12x40

Tricep Rope Pressdown 12, 12, 12

DB Arnold Press 10, 10, 10 x45

Preacher Curls 8, 8, 12, 12

Reverse fly 10, 10


LISS Cardio 20 MIN

[andrewpoleon]

October 14th

Sorry for a late post, had a friend come over and didn't have time to update. Not going to lie after having all of this, I had a bit of a cheat late in the evening, had some cashews...a pretty good amount haha, but I was starving, and I did do some extra excersise yesturday (flag football). I am not trying to rationalize me going off of my macros, just explaining how yesterday i woke up at 209.8 and today at 209.4. Also there will be no log for today, since I am going out to a nice dinner and well I can eyeball my cals and save a bulk of them for the evening.




3ON, apples, latte




Chobani Greek Yogurt and Almonds




Quick Pickled Cucumber Salad, Cashiew Raw Cheese Chicken with Broc

[andrewpoleon]

WO for today

Cardio

Warmup 5 Min


Deadlift 5x405, 5x425, 5x425, 5x425, 5x425

Single Leg Leg Press 8, 8, 8, 8 x2pps added 10lb's then 15 per side

Single Leg DB RDL 8, 8, 8 x60

Hack Squat 12, 12, 12 x2pps + 25's

Lying Leg Curl 10 , 10, 10 x140

Walking Lunges 15, 15 (couldn't do them, my messed up ankle from 4 years ago, finally let itself be known)

Seated Calf Raise 15, 15, 15


LISS Cardio 20 MIN

[determined4000]

I hate lunges
refuse to do them

[andrewpoleon]

I hate lunges
refuse to do them

I love them, especially when I can do 135x30, people just stare at me haha

[andrewpoleon]

October 14th

Off day, plus super busy, thus not that much amazing food.




CC, Almonds and a Latte




Protein Bar, Latte




***em Almonds, Banana with Vanilla Maple Extract

[andrewpoleon]

I had a question for everyone that reads my thread, I am currently having some problem with my hamstring and adductor (abductor?), the muscle on the inside of the leg. The adductor is just sore and hurts to rub out, maybe just a knot. But the higher end of my hamstring that connects to my glute is giving me this weird sensation when I'm on the stair master. It feels like a grainy pulling sensation, not painful but discomforting. I was wondering if this is something that will go away, or should I pay closer attention and relax?

[smbrown3706]

Stretching man, take the time after working out and just stretch thoroughly, it'll increase your flexibility and I'm sure that it will help, just stay consistent with it.

[determined4000]

I had a question for everyone that reads my thread, I am currently having some problem with my hamstring and adductor (abductor?), the muscle on the inside of the leg. The adductor is just sore and hurts to rub out, maybe just a knot. But the higher end of my hamstring that connects to my glute is giving me this weird sensation when I'm on the stair master. It feels like a grainy pulling sensation, not painful but discomforting. I was wondering if this is something that will go away, or should I pay closer attention and relax?

I would take a couple days off leg WOs and cardio to give it complete rest
Then, when you do resume, make sure to stretch it out b4 and after

[andrewpoleon]

Stretching man, take the time after working out and just stretch thoroughly, it'll increase your flexibility and I'm sure that it will help, just stay consistent with it.

I do a very long post WO routine of stretching, and dynamic workouts pre.

I would take a couple days off leg WOs and cardio to give it complete rest
Then, when you do resume, make sure to stretch it out b4 and after

If it keeps on bothering me, that's what I might just do.

[andrewpoleon]

WO for today

Cardio

Warmup 5 Min


Bench Press 6, 6, 6 x225, 12x185

Bent Over Row 8, 8, 8, 12 x205

Low Incline DB Press 8x75, 8x80, 7x85

Single Arm DB Row 10x115, 10x120, 10x120

DB Curls 12x50, 12x50, 22x40

Close Grip Bench Press 8x155, 8x155, 9x155

Delt Fly 15, 15



LISS Cardio 20 MIN

Notes: Man my shoulder is being funny again, I swear it feel like there is that one big muscle fiber that never wants to get better.

[determined4000]

body sounds like its breaking down man
when was the wast time you took a week off/deloaded?

[andrewpoleon]

body sounds like its breaking down man
when was the wast time you took a week off/deloaded?

Umm...well I took some time from working out during the summer, because I took my cousin to a video game convention.

[andrewpoleon]

On another note, I am going to stop counting calories, I guess I figured out what caused me to go kind off crazy last time and it this. I am going to go back to portion control and just watching what I eat, because the past few days I would count cals, and after I got done I would get that snacking urge, and an urge just to rebel and eat. So I am going to see how portion control goes.

Morning weight 211.6







Steak and eggs

[matt_2036]

Good job bro first off. I am impressed you have been making gains with your diet. Your bulk is a similar amount of food that I eat when I cut lol.

[andrewpoleon]

Good job bro first off. I am impressed you have been making gains with your diet. Your bulk is a similar amount of food that I eat when I cut lol.

Haha thanks, and this has stopped being a bulk and started to be a cut a long time ago...

[Lunchbox1989]

You have made great strides man. Look great. Good job.

[andrewpoleon]

Hey guys, so I am looking into a new workout routine. I am going to be at a deficit for most of the time, I am also going to be looking to keep most of my strength, if not gain some. So far I am deciding between Layne Nortons Phat routine, ME Westside or Shieko. I was wondering if on Shieko I would still be able to do cardio 2 times a week in addition? If you guys have any input please let me know.

[ErickStevens]

Hey guys, so I am looking into a new workout routine. I am going to be at a deficit for most of the time, I am also going to be looking to keep most of my strength, if not gain some. So far I am deciding between Layne Nortons Phat routine, ME Westside or Shieko. I was wondering if on Shieko I would still be able to do cardio 2 times a week in addition? If you guys have any input please let me know.

I'd go with Sheiko or Westside. I do cardio on my off days of Sheiko but nothing intense - Just some uphill walking.

[ian0789]

I personally LOVE PHAT but to be blunt its a bit over kill on the volume / 5x days a week. If I was in your shoes Id go with what Erick said. Probably run Westside with one day of GPP and one day Light Cardio.