Zhall616's Perpetual Bulking Log

[zhall616]

Alright I will try that.

[ko300zx]

I think I am going to be cycling calories and eating more on my workout days. I may do something like 2800 on workout days and 2000 on off days. We will see.

I would recommend against doing this. Despite having an "off" day, your body isn't taking the day off too. You are still going to be recovering from the previous day and when looking to bulk, you don't want to cut off your supply of nutrients while you are recovering and growing.

If you want to do less cals on an off day, at least keep it at your maintenance or higher. The difference you are suggesting is too drastic.

[zhall616]

I would recommend against doing this. Despite having an "off" day, your body isn't taking the day off too. You are still going to be recovering from the previous day and when looking to bulk, you don't want to cut off your supply of nutrients while you are recovering and growing.

If you want to do less cals on an off day, at least keep it at your maintenance or higher. The difference you are suggesting is too drastic.

Okay I will try that. I still haven't decided on the calorie cycling thing yet. Ive noticed that my workouts suffer the next day when I eat less. Like, say I eat less on Monday, my workout Tuesday suffers. Could it be because of the lower cal eating?

[ko300zx]

Could it be because of the lower cal eating?

It certainly could be. I ate a ton on Easter Sunday and Monday I had the best workout since late 2010 when I started dieting. My workout was not until 6pm on Monday. Monday I ate at the same deficit I had been previously so from personal experience, my increased calories the days prior to workout day were beneficial.

Only way to find out if your problems are similar is to experiment.

[zhall616]

sounds good man thanks.

[zhall616]

Hey guys check this out!

http://www.teenbodybuilding.com/beco...n-machine.html

I was featured as a transformation of the week. Before you read it and laugh, this was back when I bought into all the "bro" stuff. You will quickly see that as you read the article. I just want to say that IIFYM changed my life.

Also, any suggestions for what I should get with my $50 in store credit? I am thinking some casein for fluff/sludge creations. Let me know what you guys think!

[zhall616]

5/2/2011 Lower

BB Squats- 1x8x135lbs.
2x7x135lbs.
1x6x155lbs.

Seated Calf Raise- 3x10x90lbs.

Leg Press- 1x12x2PPS
1x10x2PPS+25lbs.
1x8x3PPS

Lying Leg Curls- 3x6x100lbs.

Leg Extensions- 2x10x120lbs.

Overall a really good workout. I definitely felt alot better doing squats this week. I could tell a strength gain there and on leg presses.

Macros for the day:

313g Carbs
64g Fat
178g Protein
2453 Calories

I felt really good about today. Tomorrow is a rest day. I have a tennis match so I will still be pretty active, and I may do some light core work.

Tips/suggestions are welcome! Make sure you check out my transformation. Link is in the above post.

[CharlieBango]

In regards to calorie cycling, isn't it more for cutting then it is bulking?

Not necessarily directing the question to zhall, but to those more versed in cycling.

[zhall616]

May 3, 2011

Rest Day

Today was a rest day. I had a tennis match after school so I got some good exercise in. Tomorrow is an upper day and I will be continuing with Lyle's generic routine. Kept macros decently high today even though it was a rest day because of my high activity level.

309g Carbs
63g Fat
173g Protein
2400 Calories

My feeding window is currently between 3-11, even though I usually go to bed around 10:30 on school nights. I have been trying to concentrate on getting sleep. Also, make sure yall check out my transformation, but remember not to judge the "bro" I used to be.

http://www.teenbodybuilding.com/beco...n-machine.html

P.S.- Go Memphis Grizzlies!!! (where I live)

[danzink]

Hey guys check this out!

http://www.teenbodybuilding.com/beco...n-machine.html

I was featured as a transformation of the week. Before you read it and laugh, this was back when I bought into all the "bro" stuff. You will quickly see that as you read the article. I just want to say that IIFYM changed my life.

Also, any suggestions for what I should get with my $50 in store credit? I am thinking some casein for fluff/sludge creations. Let me know what you guys think!

Wow thats a big change, didn't expect you to be a fellow former fatty (mirin' the alliteration?), diet looked boring as **** though.

Erm if you all stocked on whey, then go for the casein (some of the sludge creations look great).

[zhall616]

Wow thats a big change, didn't expect you to be a fellow former fatty (mirin' the alliteration?), diet looked boring as **** though.

Erm if you all stocked on whey, then go for the casein (some of the sludge creations look great).

thanks bro! former fattie with no muscle. now skinny with no muscle! i am definitely gonna go with casein. fluff!

[danzink]

thanks bro! former fattie with no muscle. now skinny with no muscle! i am definitely gonna go with casein. fluff!

Would have thought you would've gained some muscle in the cut, I packed on quite a bit of muscle on my first cut (when I was in the noob gains area of never lifting before).

[zhall616]

Would have thought you would've gained some muscle in the cut, I packed on quite a bit of muscle on my first cut (when I was in the noob gains area of never lifting before).

unfortunately I did everything wrong! Overtraining, ate basically only chicken and veggies averaging roughly 1500 cals a day, swim team, etc. I also bought into all the "bro" stuff, hence the boring diet. I was miserable

[zhall616]

May 4, 2011

Lyle's Generic Bulking Upper

DB Bench Press- 1x8x40lbs.
1x8x45lbs.
1x6x50lbs.

Wide Grip Pulldown- 3 heavy sets of 6-8 reps and a drop set at the end

Seates OH Shoulder Press- 2x8x75lbs.
1x5x85lbs.

Incline BB Chest Press- 1x6x90lbs.
1x5x95lbs.
1x5x100lbs.

Low Row- 2x10

Straight Bar Curl- 2x10x55lbs.

Tricep Pulldown- 2x15, 1x10

Cardio: 30min walk around neighborhood

Overall a good workout. It was a relief because I had my AP Calculus test so my brain was fried. Tomorrow is leg day. I may not go as heavy because I have prom tomorrow. Macros are also gonna be screwed but I will try to keep it under control. I will post macros for today later tonight.

Tips/suggestions welcome!

[zhall616]

May 4, 2011

Macros for the day:

329g Carbs
57g Fat
182g Protein
2500 calories

Weighed in today at 137 which is up from 135!

[Slovation]

Will lurk. Seems like you have done your reseach and have a pretty good starting plan which is more than I can say for prob 95% of people your age. Good work thus far.

[YCHR]

So I had an absolute sh!tty day at the gym today! Trained fasted with the typical coffee and BCAA's pre workout. I got to the gym and weighed in at 134 Then I started my workout and none of my lifts progressed. I actually did LESS weight on bench and had trouble with the shoulder press. When I initially started bulking I came off a low carb diet so my weight shot up to ~136 and then leveled out after a week. Now I'm down to 134, so I am going to up calories to 2500 this week and see how that goes. Could my strength problem today be because I haven't been eating enough? Any suggestions/advice would be awesome! thanks guys

134 lbs. is light for the amounts of protein I've seen you were currently ingesting, I hope you feel better by now too but, through IF...if you feel like ****, even with high calories, try upping the carbs to the 300+ range and keeping protein strictly around the 140s/150s. Fats mantain around 50g always (dip down to 40g even or up to 60g, 70g would just be too much for your size). I'd say a decent day for you is 40g fat 140 protein and 345 carbs, try this a day before lifting and tell me how it goes, okay?

[YCHR]

May 4, 2011

Macros for the day:

329g Carbs
57g Fat
182g Protein
2500 calories

Weighed in today at 137 which is up from 135!

I just read that even though I've already posted the other stuff, looking good. Hope you keep hitting it heavy. I just turned 18, 149 pounds at 8% body fat 5'8 maybe I'll start a log myself.

[zhall616]

Will lurk. Seems like you have done your reseach and have a pretty good starting plan which is more than I can say for prob 95% of people your age. Good work thus far.

Thanks man! feel free to give any tips along the way.

btw, your food looks incredible.

[zhall616]

May 5, 2011

Lyle's Generic Bulking Lower

BB Squats- 1X10X115LBS.
1X8X125LBS.
1X8X135LBS.

Seated Calf Raise- 3x10x90lbs.

DB SLDL- 1x12x35lb DBs
1x10x40lb DBs
1x8x45lb DBs

Lying Leg Curls- 1x8x100lbs.
2x6x105lbs. PR

Leg Extensions- 3x10x160lbs.

Overall a good workout. I am thinking about adding in 20 rep squats. I was kind of in a rush because I had prom last night. It was also my first attempt at DB SLDLs, and they were good but I forgot my straps so I didn't go as heavy. I also left off leg presses because I was pressed for time! Prom went well!

Nutrition:

Not really sure, but I tried to keep up as best as I could, due to prom food and breakfast after. I would say around 2500 calories, and I definitely hit my protein and fat requirements, so that is good. It also forced me to break my IF protocols, which I am okay with since its just one day and it won't affect body composition. I will continue to IF and get back on track. Tomorrow is a rest day but I have a big regional tennis match, so I will be pretty active all day. Gonna keep cals high, around 2500.

Tips/suggestions welcome and appreciated!

[raiku5]

can anyone tell me where they buy their pb2? I can't find it anywhere!! Today is lower day. I'll be posting workout and diet later

google it or go to barthel fitness on youtube he'll tell u

[zhall616]

google it or go to barthel fitness on youtube he'll tell u

I already ordered some thanks! Should be coming in the mail early next week.

[zhall616]

May 6, 2011

Rest Day

Today was a rest day, so no workout. We won our regional tennis match today so we are in the regions championship! I was decently active today because of the match. Planning on training fasted tomorrow with the 10g BCAA pre-workout protocol. Gonna set some PR's tomorrow!!
Macros for the day:
315g Carbs
56g Fat
187g Protein
2360 Calories

Cals a little low today, but I will probably eat around 2600 tomorrow depending on weight in the morning. I also ordered some PB2 so hopefully I will be getting that soon!

[zhall616]

May 7, 2011

Lyle's Generic Bulking Upper

BB Bench Press- 3x5x120lbs. still not improving on bench

Row- 3x6x80lbs. on each side

Seated OH Shoulder Press- 10x65lbs.
8x70lbs.
6x75lbs.

DB Shrugs- 3x6x70lbs.

BB Curls- 15x50lbs.
12x55lbs.

Triceps Rope Pulldown- 2x12-15

Dips-BWx12
BWx8

Overall a decent workout. I am still kinda pissed about bench. Should I up macros? Bodybugg says I burned 3,050 calories yesterday, but that was the highest since I bought it. It typically says i burn btw 2700-2800 a day.

Macros for the day:
368g Carbs
60g Fat
182g Protein
2650 Calories

Calories were the highest they have been yesterday. I am going to keep it there this week and see how it goes.

Any tips/suggestions are welcome and appreciated. Thanks guys!

[zhall616]

May 8, 2011
Lyle's Generic Bulking Lower

BB Squats- 15x100lbs.
12x115lbs.
10x135lbs.

Seated Calf Raise- 4x10x90lbs.

Leg Press- 3x6x3PPS

Lying Leg Curls- 3x6x110lbs. PR!

Leg Extensions- 2x10x160lbs.

Back Hyperextensions- 15xBW+10lbs.
15xBW+20lbs.

Overall a good workout, but was kind of rushed to get home for church and mother's day. Other than my workout, I did NOTHING all day, as I have my AP Biology test tomorrow! I also had two papers to write and two other tests to study for, so today was devoted to school. Man I am so ready to graduate. Only 3 days of school left and I am done.

Macros for the day:

340g Carbs
63g Fat
187g Protein
2600 Calories

Calories were high today despite my sedentary behavior. Tomorrow is a rest day but I will try to stay as active as possible. Calories will probably come down to 2300-2400.

Tips/suggestions are welcome and appreciated!

[zhall616]

Just thought I would take some time to post some eats from the past few weeks... IIFYM!


Turkey sandwiches and a side of cauliflower...


Couple pizzas, couple yogurts, sweet potato pancakes, and broccoli/Cauliflower


Couple pieces of WW Bread with PB&Co CRS, couple turkey sandwiches, and a side of asparagus...


Chocolate cake batter sludge with chocolate cheerios and PB&Co CRS, and some whip cream ...


Some waffles with a little whip cream and PB&Co DCD...

[zhall616]

Monday- May 6, 2011

Rest day, and a very sedentary day as I had another AP test for the first half of the day. Kept calories a little less than maintenance.

Macros:
273g Carbs
61g Fat
166g Protein
2250 Calories.

[CharlieBango]

Just checkin in, lookin solid man. Keep up the good work and eats.

[zhall616]

Just checkin in, lookin solid man. Keep up the good work and eats.

thanks bro

[zhall616]

May 10, 2011 Tuesday

Upper workout today, also did some light core work...

Row: 10x35lbs. each side
8x80lbs. each side
8x80lbs. each side
8x80lbs. each side
6x85lbs. each side

DB Bench Press- 10x35lbs.
3x6x50lbs.

Seated Overhead Shoulder Press- 10x70lbs.
8x80lbs.
7x90lbs.

BB Curls- 12x50lbs.
10x55lbs.
8x60lbs.

Tricep rope pulldown- 37.5lbs.x15
37.5lbs.x12
42.5lbs.x10

Cable Crunches- 15x2x57.5lbs.
15x62.5lbs.

Oblique Cunches- 25 each side

Overall a really solid workout. I switched BB Bench Press with DB to see how that goes. I may stick with that for a couple weeks then go back to BB and see if the weight goes up. I would really like to get my bench up to at least 150lbs. for 5 reps. Macros were decently solid today.

Macros:
324g Carbs
54g Fat
197g Protein
2550 Calories

A little high on protein due to fluff and lots of yogurt. I am addicted to yogurt!

Any tips/suggestions are welcome, especially for upping bench! Also, tomorrow is my last day of school and graduation is next Saturday! FTW!