NFSC Bulking Log: Socaldelmar

[socaldelmar]

NFSC: male bulking division

Current Body Stats
Height:6'0
Weight: 150 lbs
Body Fat: 10%

Diet Protocol
Intermittent Fasting approach from Leangains.com
16hours fast/8hours feed 1 meal PreWo with 2 meals PWO
Calories will be increased on training days and decreased on off days
Calorie and Macro specifics will be updated as I progress
Intend to start back up from current 2,000kcals to 2,800 maintenance for the first week

Routine

Workout routine will be a power and strength regimen combined with various repetition ranges aimed towards hypertrophy. Will range from a 3-4 day split routine. More details, as well as lifts will be provided later.


I just completed a two month cut from 165 lbs 15% Body Fat, so I have a nice lean base to hopefully build some decent mass in the next 16 weeks and beyond. My routine, various diet protocols, and of course my pictures will be added and updated in due time. I'm excited to start eating a lot more food!

[t1ger]

In.

[socaldelmar]

In.

Haha, nice, perhaps when I get some more info up here(all of it will be up by tomorrow night) I will get some people to follow my progress.

[socaldelmar]

First day of a change in my lifting. I keep volume sort of low(per muscle) because of how I train, my philosophy has to always been to train as hard as I can, utilizing the exercises that have produced the best results in the past, and varying my routine.

For the first 2 weeks I will be training Chest/Deltoids/Triceps Monday and Thursday, Back/Traps/Biceps Tuesday and Friday, and Legs/Calves Wednesday and Saturday. Sunday will be the only day off. I have never had an issue of over-training so this is not of concern and a more advanced split will begin the third week.

Today I worked Chest/Deltoids/Triceps... Workout was also complete fasted(with 10 g BCAA) and I had no lack of energy or focus.

Incline DB Press
Warm up: 80 x 12
Set1: 150 x 8
Set2: 150 x 8
Set3: 150 x 7
Note: First set I could have done 9, 8 was definitely not easy for me, but without a spotter 9 would have been asking for it. Set 2 I failed at 8, Set 3 I got about half way up during my 8th rep and failed. Forearms are weaker from cut so that is contributing to this.

Decline DB Press
Set1: 170 x 10
Set2: 170 x 9
Set3: 170 x 8
Note: Failed on 10 reps, and 9 reps for the first two sets. Set3 I was about half way up on 9th when my right forearm couldn't push through. Once again, forearm strength will be less of a problem as I progress

Underhand Cable Flyes
Set1: 100 x 12
Set2: 100 x 11
Note: I don't do DB flyes because I don't like them, so I rarely incorporate them. I personally like underhand cable flyes as I get the best pump/feeling throughout my pecs and I hit them hard in two sets.

Single Arm DB Press
Set1: 50 x 8
Set2: 50 x 7
Note: I like to switch things up and doing single arm military presses, I can focus better for this exercise rather than 2 DB's at once.

Tricep Pushdown(using EZ bar cable attachment)
Set1: 160 x 8
Set2: 160 x 7
Note: not much to talk about here, tri pushdowns are pretty standard in my routine as I get excellent tri development from them. The weight stack on the cable rack is 200 max so I will be hitting that in the not too distant future.

Bent Lateral DB Raise
Set1: 25 x 10
Set2: 25 x 10
Note: Considering dropping this from the routine, or at the least, minimizing it's involvement. Not much to comment other than I need to focus a little more on form for this.

Triceps Kickback DB
Set1: 20 x 12
Set2: 20 x 12
Note: Will easily be increasing weight next time, beyond what I would normally consider.

Cable Side Lateral Raise
Set1: 20 x 12
Set2: 20 x 11
Note: at this point, 20 lbs is the lowest you can go and it's the only weight I can do 12 reps with perfect form.

Triceps Dips (no range, just performed to failure)
Set1: 20
Set2: 18
Note: Could have done more but it's all I could take with the grips(or lack thereof) at the gym.. it was digging into my palm. Not a fan of gloves, but will be using them for this.

That was my first day lifting, felt great but I can definitely tweak a few things to make it a better work out. Any suggestions/comments are welcome and appreciated.

[socaldelmar]

This was my first meal about 45 minutes PWO

1 Whole Wheat light Flat Out wrap
1 cup oats(first cooked)
4 tbsp Dark Chocolate Dreams PB
1 Medium sliced banana
1/2 cup non-fat ***e greek yogurt

+ 2 scoops ON chocolate whey mixed with 1 cup fat-free milk (drink)

Totals: Cals: 1030 Fat: 34g Carb: 110g Pro: 93g

Next time I make it I am going to go less on the oats, and add maybe some Walden Farms type of syrup.

[angryguywalking]

Hey bro, gonna be following your log, our stats are very similar. This will be interesting

Thanks for the advice as well, it's definitely a setback but I'm hoping I'll come through it

Good luck

[lampshade444]

Ill be following man! Best of luck with the bulk!

[socaldelmar]

Meal 3, last meal before my fast. The camera on my replacement phone can't focus for it's life so sorry. For now on pics will be taken with my SLR so focus wont be a problem!

Ingredients:

12 oz chicken breast
1 slice smoked turkey bacon
1 slice provolone cheese
1.5 cups broccoli and cauliflower
1 cup chopped romaine lettuce
2/3 cup mixed veggies

+ 1 scoop ON chocolate cake batter mixed with 1 cup milk.

Totals:

Cals: 930 Fat: 17g Carb: 70g Pro: 122

I don't have a pic for my second meal, unfortunately it didnt save for some reason. I will probably have it again tomorrow so will post it up then!

[socaldelmar]

Hey bro, gonna be following your log, our stats are very similar. This will be interesting

Thanks for the advice as well, it's definitely a setback but I'm hoping I'll come through it

Good luck

Yeah, man, I didn't even realize we basically had the same height and weight haha, should be interesting to see how we both progress and how our age/diet/workout play into everything.

Ill be following man! Best of luck with the bulk!

Thanks, man, will be following yours as well.

[spicyprice]

In because your name is socaldelmar

choco banana pizza....... nice start!


Good Luck!

[socaldelmar]

Honestly not too enthusiastic about these pictures, I look very saturated and bloated as opposed to the way I normally look, even taking lighting into account. I would presume that my drastic caloric increase from what it was Saturday to what it is now as well as eating a large meal beforehand played a factor. My bf% is 10-12%(tested) but here I could easily be around 15%, it's important to note that I carry the vast majority of my bf over my abdominal region. My progress pics in my bodyspace(avi as well) are a better representation of what I look like when I get up in the morning.

Pictures taken with digital SLR, natural light, mid-day, autoflash-slow, levels adjusted to normal using photo editing but nothing else altered. Body is relaxed and cold, no flex.

[socaldelmar]

Note: I subbed for a friend in a softball league game last night, bad news is that I ended up tweaking my lower back injury while tracking a ball in the outfield... the pain is pretty bad. Good news is I made the play, and also went 3-3 with 2 rbi and 1 run scored at the plate and I have an appointment with a spinal neurologist and back specialist on Thursday afternoon, I really hope that this injury is something not too serious and I can still continue to lift, but you have to do what you have to do.

Today I trained fasted again, feels good man

Back/Traps/Bis

Warm-Up
WG chin ups 1 x 12
*just wanted to get on the bar and do a set to warm up a little and see how things felt

CG Lat Pull Down
Warm-Up 120 x 10
Set1: 180 x 8
Set2: 165 x 8
Set3: 165 x 8
Note: going to stick with 165 next time and really concentrate on form, 180 was feasible, even at my rep range but I wasn't getting the depth I wanted.

WG Iso-Lateral Row(Hammer Strength Machine)
Set1: 230 x 10
Set2: 230 x 10
Set3: 230 x 10
Note: Just like above I am going to drop the weight down, I am a bigger fan of slow and steady, concentrated movement so I will work with lower weight and work up. Also, would normally be doing a T-bar row but need to be safe with my back.

Bent Over DB Row
Set1: 80 x 12
Set2: 80 x 11
Note: Same as others, dropping weight, lower back was also on my mind and quite distracting. Other than that, completed reps with good form to failure at desired rep range.

DB Shrugs
Set1: 65 x 12
Set2: 65 x 12
Note: At this point grip strength was lacking and my forearms were burning when attempting a higher weight, forgot straps at home. Still felt good though.

Alternating DB Curl
Set1: 35 x 8
Set2: 35 x 7
Note: First exercise where I went lower and it worked out for the better, even though I can curl more I got a great pump from really getting everything I could from my biceps on these.

Cable Curl
Set1: 130 x 10
Set1: 130 x 9
Note: Normally not a fan of cable curls but I use them to really stress the eccentric movement.

Concentration Curl
Set1: 25 x 12
Set2: 22.5 x 11
Note: Nothing to really report here

All in all it was a decent workout, not ideal because my mind was on my injury more than my workout at times. Will be reassessing some of these exercises, some may be getting the axe from the routine.

[socaldelmar]

Here's what I had as my 2nd large meal today, I have had variations of this before but this time it surprisingly turned out really good. Will post pics tomorrow

Ingredients:

2 cans albacore tuna
1/4 cup black beans
1 cup brown rice
1/2 cup chopped onion
2.5 oz chirizo sausage
1 clove garlic
Note: Cook all the above ingredients in a pan together until chirizo is cooked through, everything will sort of marinate together and soak up that slight spice taste of the chirizo.

In another pan, scramble 1 cup of southwestern style egg beaters(i use these but any egg product or real eggs will work)

Once the eggs are done, plate them and then pile the other mix of cooked food over the top, at this point, you can add whatever cheese you like over the top of it(i used one slice of provolone). I also sliced up 1/4 avocado, then added 2 tbsp low fat sour cream and a few tbsp of medium taco sauce.

This will make you one massive plate(it's seriously difficult to keep it all on a large plate) of tuna, chirizo, egg, rice, bean goodness.... for good measure, break out a beasty tortilla and pile some on there and roll it up(I used 1 light flat out sun dried tomato wrap).

For a dessert, I ate a bowl of 1/2 cup non-fat cottage cheese, 1/2 chopped apple, and handful of dried cranberries.

Macros:
Cals: 1135(1300 with dessert added)
Fat: 40 g (no fat in dessert)
Carb: 75 g (25 g in dessert)
Pro: 140 g (13 g in dessert)

Macros for the day

Cals: 3250
Fat: 90g
Carb: 275g
Pro: 375g :O

[socaldelmar]

Leg day today

I spent some time researching some alternative leg exercises that wouldn't bother my back, attempted to implement a few into my routine. This workout wasn't very intense at all, so it wasn't really my style, but here goes.
Note: nothing innovative or new about the added exercises, I even do most of them in my normal routine, they are just better in regards to my back.

Warm-up: Body weight Physio Ball Squats 1 x 25

Walking DB Lunges
50 x 12,12,12
Note: This is 12 per leg, 6 per down one way, no break and then 6 per leg going back. I usually do 35+ per DB but I wanted to start off lower.

Leg Extension
Set1: 160 x 12
Set2,3,4: 175 x 10,10,10
Set5,6: Single leg 75 x 12, 11

Leg Curls
Set1,2,3: 75 x 12,11,10

Step Ups with DBs
Set1,2,3: 50 x 10,9,8

Single Leg SLDL
Set1,2,3: 25 x 12,11,10

Calf Raises Body Weight
Set1: BW x 15 straight/ 15 toes touch/ 15 heels touch

Nothing too exciting, went low weight on most everything. I have to be honest and admit that my mind wasn't really in on this one, the issue with my back and the semester winding down and being swamped with so much work has really stressed me out lately. Today wasn't the best day, hopefully things turn around.

[jsalazar92]

IN.
looking good mayne, if bulk is controlled i see you winning this sh!t.

[socaldelmar]

IN.
looking good mayne, if bulk is controlled i see you winning this sh!t.

Thanks man! Good to have some support behind me, I don't know if I will win, but I sure plan on trying my best to!

[socaldelmar]

Just some general updates and thoughts for the day.

I have an appointment set up with a neurosurgeon after class today to get my back looked at, hopefully I will find out exactly what is the issue is so that I can get it treated properly for once.
Note: not all chiropractors are quacks like you usually hear, I know a few good ones, and most can treat a minor issue and at least alleviate pain etc, plus health insurance will cover a lot of treatment(mine does but its dependent on yours obv). The issue with chiropractors is a lot of them run a quick in and out set up, they have their assistant give you a massage, he comes in, asks you a few questions and then quickly adjusts your back and then leaves, you feel incredibly cheated and like you are apart of some workshop. Point is, do your research, best to find a chiro that has a lot of experience working with athletes and spends quality time during the appt with his patients.

Thoughts on my diet, I am hitting my calories every day, between 3200-3400, but closer to 3200 and it's definitely more than enough food to handle, it makes the 16 hours fasted seem like nothing. I am doing well with fat intake, hitting about .5-.65g per lb but my protein intake is very high, which is not a concern health wise, just need to incorporate more carbohydrates. After this first week I will finalize a pretty rigid diet plan for the rest of the competition, so everything should work out.

My schedule has made it difficult at times to stop the fast at the same time every day, so at times my eating window may be shortened, but the fasted state is always 16+. I like training fasted but I may have to alter that in order to have a more uniform schedule.

[socaldelmar]

Met with the neurosurgeon earlier today, great news is that there is no sign of a herniated disc or sciatic nerve impingement. The most likely cause is a tear of one of the tendons of my lower back, which normally heals in about 6 weeks. It's been 3 months since the injury but the issue has been that I have re-injured it 3 times since and it hasn't been able to properly heal. In regards to my training, what it means is that I need to avoid any exercises that cause discomfort to this region, and also no jerking movements of any kind. Running or sports that involve sudden stop and going are also off limits for the time being.

Worked Chest/Delts/Tris again today. As I stated before, a more advanced split will begin in the 3rd week so these first two weeks the workouts are spaced closer together than I normally would. Intensity is not optimal so over-training should not be an issue, everything will be monitored though.

Wasn't able to train fasted today, lifted more on every exercise as opposed to my Monday morning work out.

Incline DB Press
Set 1,2,3 150 x 9, 8, 8

Decline DB Press
Set 1,2,3 170 x 12,10, 8

Under hand Cable Flyes
Set 1: 100 x 12
Set 2,3: 80 x 12
Note: After my first set I dropped the weight down mainly because I wasn't really feeling the pump I wanted with the higher weight. I also added a set to what I did last time.

Single Arm Overhead DB Press
Set 1,2: 50 x 9, 7

Triceps Pushdown
Set 1,2: 160 x 9, 8

Seated Bent over DB lateral
Set 1,2: 50 x 12, 10
Note: 50 is obviously total weight, not per DB haha

Triceps Rope Kickback
Set 1,2,3: 20 x 12,11,10
Note: Nothing wrong with DB kickbacks, I like using the triceps rope attachment though as its much easier to control in terms of form and time under tension. Easier for me to make sure my shoulder is not part of the movement either.

Cable Side Lateral
Set 1,2: 20 x 16, 14
Note: I shoot for a slightly lower rep range but using the 30 lbs only gets me 10 at the most and form may be lacking.

Triceps Dip BW to failure
Set1: 18
Set2: 12
Note: Lower than last time but most likely due to added muscle fatigue from higher volume, either way my triceps were done, that's all the matters.

[socaldelmar]

Macros for the day

100g fat/350 g carb/ 275 g Pro

Roughly 3,200 cals, I don't get too concerned about exact numbers as long as I hit my lower thresholds for my Macros.

Some ideas that I have been throwing around with for my diet and training, starting either next week or the week after. I will most likely be having Wednesdays and Saturdays be off days with Sundays being flexible.
Mondays: Back/Traps
Tuesdays: Chest/Biceps
Wednesdays: Rest
Thursdays: Legs/Abs
Fridays: Delts/Triceps
Saturdays: Rest
Sundays: Abs most likely plus something more active besides just going to the gym
Note: Normally would leave Legs solo, but I will probably throw in a couple ab exercises as leg intensity will be minimal due to my lower back anyways.

I am thinking of upping carbs and fat on Wednesdays and doing a bit of a re-feed, calories will also increase to keep protein levels where I want them to be. Saturdays, carbs will be lowered, fats will be increased. I am thinking of dropping cals to maintenance on Sundays. Macro percentages will model high pro, moderate fat and low carb. This is really me just considering some things, nothing is set in stone.

Any comments on my split and diet are welcomed and appreciated.

[socaldelmar]

Back/Traps/Biceps

Warm up: 12 WG Chin Ups

CG Lat Pull Down:
Set 1,2,3: 165 x 9,8,7
Note: Like I said, dropped weight from previous workout to increase TUT, depth and form overall. Less weight, but much better workout this time.

DB Bent Over Row
Set 1,2,3: 70 x 14,12,11
Note: Decreased weight here and could really feel it, was able to go easily past my range on the first set and I also added a third.

WG Iso Lateral Row
Set 1,2,3: 200 x 12,11,10
Note: Thinking of decreasing weight here even more, or just axing the exercise all together, not bad but just isn't totally working for me. Will probably switch to a WG T-bar set up soon.

DB Shrugs
Set 1,2: 150 x 12,11
Note: Added 20 lbs over last time, simple because I brought straps this time . Bigger fan of BB shrugs, however.

Alt DB Curl
Set 1,2: 35 x 9,7
Note: Added weight, wish I had bigger hands so that I could handle weight a little better without taxing my forearms.

Bent Over Rear Lateral
Set 1,2: 25 x 12,11
Note: Added this in, wanted to work rear delts

Cable Curl
Set 1,2: 130 x 12,10
Note: Switching from EZ attachment to a straight bar, I think I will like it better next time.

Concentration Curl
Set 1: 22.5 x 12
Set 2: 20 x 10
Note: Actually went lower this time out of necessity, biceps were pretty much done with the few added sets in previous exercises.

Overall, good work out, worked out fasted and had great energy. Tomorrow is my last day before I switch to the split I previously mentioned, I am excited about it. Lift heavier, more intensely, better splits, more rest.... looking forward to it.

Just a random thought, for those of you that have partaken in the vibram five fingers fad, please don't wear them to the gym... it just looks ridiculous.

[socaldelmar]

Leg Day

Leg Extension
190 x 12, 12, 11, 10

Hack Squat
180 x 12, 11, 10

Smith Machine Lunge
100 x 12, 12, 12

Leg Curl
85 x 12, 11, 10

Single Leg Extension
100 x 12, 10
55 x 16

Single Leg SLDL
25 x 10, 10

Seated Calf Raise
90 x 12, 11

[socaldelmar]

Today was an off day, upped fat to around 100g and carbs up to 425g (with sundays I plan on doing somewhat of a re-feed so fat and carbs go up rather than just fat). Wednesdays and Saturdays will be my other rest-days and cals will drop to about 2,800. Today was roughly 3,600, normal training day is closer to 3,200.

I will also be updating my weight on Sundays up here, I weighed in at 158, obviously I didn't gain 8lbs of fat/muscle in one week's time so I am not too concerned about that. I will see what it is in one week's time and adjust my diet accordingly

[socaldelmar]

Fasted Training today, I had originally planned to transition to my more advanced split, but for several reasons I decided to stay with what I did last week, but I will be nixing the second workout, so this week I will just be working out 3 days because of vacation etc.

Chest/Delts/Triceps

DB Incline Press
160 x 9,8,7
Note: Weight increased from last time, felt good

BB Bench Press
155 x 12,11,10
Note: Added BB Bench into the routine, I haven't done it for a while and it shows, I am pretty weak but regardless I got a nice pump

DB Decline Press
170 x 12
160 x 10,8
Note: Adding the BB bench obviously caused more fatigue and I wasn't able to do my normal weight throughout. Still pushed it hard so its no issue as far as I am concerned

Cable Flyes Incline
80 x 10,10
Note: First attempted DB flyes on an incline bench, for whatever reason these just never do it for me, I don't believe I am doing it wrong but maybe I am? Any suggestions would be great. Moving over cables and using a ball as support was WAY better IMO, I like it a lot more.

Underhand Cable Flyes
80 x 12, 11
Note: Standard here, probably not necessary but I like it as the last chest exercise to exhaust them, feels good.

Single Arm Overhead Press
45 x 9,8
Note: Need to find an alternative that I like to this, i might even use a machine.

Weighted Triceps Dip
35 x 8,7
Note: Put this as my first triceps exercise this time and added weight, weighted>bodyweight, thats all.

Seated Bent DB Lateral
25 x 11,10

Triceps Push Down
160 x 11
170 x 8
Note: Moved up in weight pretty easily

Cable Lateral Raise
20 x 16,10

Triceps Kickback
20 x 12,12
Note: I use a cable for this with no attachment, just bend over, and kickback with the cable ball. I prefer this over DB kickbacks.

As you can see, volume was increased considerably and I think it showed at the end in the way that I felt and the overall workout and pump that I got. Considering dropping volume slightly and upping intensity for next time. Also, its important to note that next time it will be Chest/Biceps when I move into my preferred 4 day split.

[socaldelmar]

Updating today's macros

Calories: 3280
Fat: 88g
Carb: 362
Pro: 302

Protein Intake is still really high but its partly due to sometimes using a protein supp to avoid added fat intake. I also eat a lot of other foods that contain higher content of protein compared to other variations. I am meeting my other needs I feel like so it doesnt concern me.

Meals (sorry, no camera means no pics)

PWO
Oats
chocolate whey protein powder ON
***e 0% greek yogurt
hazelnut powdered creamer
banana
2 slices high fiber wheat bread
1tbsp Dark Chocolate Dreams PB
1tbsp Mighty Mable PB
1 cup fat free milk

Lunch
3 chicken and cheese enchiladas
lowfat sour cream
homemade guacamole
taco sauce
bowl of fat free cottage cheese
with dried cranberries and sliced apple

Dinner
2 tuna melts with provolone cheese
broccoli and cauliflower
sweet potato fries
brown rice
chocolate cake batter casein protein
with one cup fat free milk

I haven't mentioned my supplements so I will now. Whey and Casein protein, fish oil, creatine monohydrate, ZMA(just for the rest and the crazy dreams). I also take 10g BCAA's and USP labs jack3d pre workout for added energy and focus.

[socaldelmar]

Wanted to also update my measurements

Arms 12.5"
Shoulders 44"
Chest 37"
Waist 29"
Hip 35"
Thighs 22"
Calves 14"
Neck 15"
Forearms 10"

First time that I actually took the time to measure this so I am not exactly aware of what is big and what isn't, I just know I have a small waist which I have always had. These measurements are done all cold, no flexing

[socaldelmar]

Back/Traps/Biceps

CG Lat Pulldown
165 x 10
180 x 8,8

WG-T-Bar Row
125 x 12, 12
Note: My lower back is not ready to incorporate a free weight BB T-Bar so I did 2 sets and moved on.

Iso-Lateral Row
220 x 10,10,10

DB Bentover Row
75 x 12,11,10

Stiff-arm Pulldown
80 x 10,9,8

DB Shrugs
160 x 10
140 x 10

Alternating DB Curl
35 x 12
37.5 x 7

BB Shrugs
195 x 12,12

Cable Curl
140 x 11,9

Bent Reverse Fly
20 x 12,11,10

Concentration Curl
20 x 16,12

Normally wont have this many exercises, takes too long and I feel it detracts from overall intensity. It was partly me trying some things out, and the fact I haven't started a 4 day split routine yet.

[socaldelmar]

Calories: 3136
Fat: 79.2g
Carb: 343g
Pro: 305g

Would like carbs a little higher and protein a little lower, will be adjusting this accordingly. Taking tomorrow off but will probably do some ab work and cardio. I plan on eating at maintenance tomorrow, upping fats to around 90-100 and dropping carbs.

[AlwaysTryin]

Food pics will get more followers

[socaldelmar]

Food pics will get more followers

True, either way, it doesn't have much effect on what I ultimately will achieve, but the support is always nice. I'm flying to San Diego this weekend and will be paying less attention to my macros so lots of 'dirty' food will probably be eaten... pics will be taken!

[socaldelmar]

Are your stats up to date? Seems like a lot of cals for your height/weight? Strong ecto or super metab? (Feel free to respond in your log don't want to hijack Joe's log)

Yes, stats are up to date, the cals that I mentioned in that post(3,500-3,600) were just for that day. My maintenance is around 2,800 and I am bulking on around 3,200 calories per day. Some days I go a little over and others I go a little lower.