Hi All,
I'm starting a bulk for the first time since been going to the gym. I started off at gym weighing 17 stone 4, down to 14.5 ish (92kgs) now and @ 6ft5 i felt this was too light.
I'm not 100% sure on BF % but i guesstimated at 16% which is where i figured out all my macro's and such using Katch-McArdle. Photo attached if anyone can help with BF % guesstimations. pic on the right is NOW.
So, this gave me a metabolic rate of 3058 which means my target calories are 3363.8.
I kind of got a bit concerned when i then figured out my protein/fat/carb breakdown.
At first i got 414g of carbs, 202 of protein and 77 for fat. After a bit more research i decided this
Protein: between 202.4 and 257.6
Fats between : 77.28 and 154.56
Carbs between: 235.59 and 464.67
This translates as
809-1030 calories from protein
695-1391 calories from fat
942-1858 calories from carbs
between the above.
my first day looked like this:
So this is just a log to track my progress, see how things get on. Currently weight 92kgs
if anyone has any thoughts / criticism for what i'm doing please let me know :-)
Should probably mention my workout routine too.
5 times a week. Rest days are Friday and Sunday.
I'm running a cycle of one week being 5-reps, one week down to 3-reps and last week 1-rep max, then repeat back to 5 rep week. Only on my first run through, week 3 (so on the 1 rep for first time)
I hit back one day, chest one day, shoulders one day, arms one day and legs one day.
HIIT for 10 minutes after every session.
Sessions normally last between 45mins-75mins
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Thread: Otis's first bulk log....
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07-01-2014, 02:31 AM #1
- Join Date: May 2013
- Location: Hemel Hempstead, Hertfordshire, United Kingdom (Great Britain)
- Age: 34
- Posts: 186
- Rep Power: 134
Otis's first bulk log....
Last edited by otiso; 07-01-2014 at 03:50 AM.
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07-01-2014, 02:40 AM #2
- Join Date: May 2013
- Location: Hemel Hempstead, Hertfordshire, United Kingdom (Great Britain)
- Age: 34
- Posts: 186
- Rep Power: 134
First day thoughts:
Eating this much is tough. I've been used to a very small amount of food for maybe a year now. I mean i'd seriously only have 2 scrambled eggs for breakfast, tuna and one jacket potato for lunch and then dinner would be chicken and salad. Including 5/6 gym sessions a week. And it worked, i lost nearly 3 stone.
But now i think about it, i was seriously under eating, and now trying to cram the best part of 3500 calories down my throat has proved difficult. I'm full when i wake up, full once i've forced breakfast down, full still at mid-morning, full at lunch, you get the drift, constantly full!
Hopefully my stomach will expand soon...!Last edited by otiso; 07-01-2014 at 03:47 AM.
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07-02-2014, 03:22 AM #3
- Join Date: May 2013
- Location: Hemel Hempstead, Hertfordshire, United Kingdom (Great Britain)
- Age: 34
- Posts: 186
- Rep Power: 134
Day 3. Feel like it's gotten a bit easier, not as bloated after breakfast (4 scrambled egg, 2 whole meal toast)
I've also added a few things to my diary. up to 3560 calories now... I have 4 tbl spoons of mayo a day and i'm quite concerned with my fat macro, may take this down to 2 tbl spoons meaning i need to find an alternative "sauce" to have with my dinner.... I just can't eat rice, broccoli and chicken on it's own with no sauce.
Any recommendations of a nice sauce that fits my macros? Thinking maybe some kind of chilli sauce or Tabasco
Edit: Got some sweet chilli dipping sauce that i can just shove on the rice :-)Last edited by otiso; 07-02-2014 at 08:32 AM.
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07-04-2014, 12:39 AM #4
- Join Date: May 2013
- Location: Hemel Hempstead, Hertfordshire, United Kingdom (Great Britain)
- Age: 34
- Posts: 186
- Rep Power: 134
It's getting easier to shove this food down me. I've never done this before and i'm concerned about whether i'm putting fat back on in the wrong places or not...
I think my macro's are quite good and the bulk is quite clean, will stick to it for a month and see what happens.
Up to 93.5kg since i started.
Yesterdays leg workout (all weights in KG)
Squats.
60kg warmup - 8 deep reps
100kg - 4 deep reps
120kg - 2 deep reps
125kg - 2 deep reps
125kg - 2 deep reps
Lunges 50kg bar on back.
8 each leg 1st set
4 each leg (slow) 2nd set
8 each leg 3rd set
Leg press machine superset
100kg , 8 reps leg press, 8 reps calf raises
150kg, 4 reps leg press, 7 reps calf raises
150kg, 4 reps leg press, 6 reps calf raises
Leg curls / extensions superset
40kg 8 reps curls
90kg 4 reps extensions
60kg 4 rep curls
110kg 2 rep extensions
70kg 3 rep curls
110kg 2 rep extensions
We're on 1/2 rep week and that finished off the session quite nicely - legs were very hurt.
New week starts Saturday with 5-rep week so weights will be lower but trying to get it so the 5th rep is as HARD as possible to complete.
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