IK9 Bulking Log 159 to 200 and 1K+ Club.. 5/3/1 Style!! Diet included!!! Food Pron?

[IK9]

Name: Inna Kim
Age: 22
Height: 5' 7"
Weight: 159 lb.
Current Location: Las Vegas
Race: Asian (South Korean)

Goals:
-Weight: 200 pounds
-Bench: 275 pounds (Best: 225x6 or 7.. going to say 6)
-Squat: 375 pounds (Best: 315x3)
-Deadlift: 405 pounds (Best: 315x4, 335x3, 365x1)
-DB Shoulder Press: 90's for 5 reps (full ROM) (Best: 75x6)

Background:
Lifted for a while back in college but kinda fell off the horse. My weight went from 148 to 135 pounds a month ago because I wanted to compete. I dieted for 9 weeks and decided to do my first show the INBA in Las Vegas on Saturday, June 22, 2013. Being 135 pounds and looking at myself in the mirror, I decided I should bulk up and do a later show as I look like a malnutritioned kid at such a low bodyweight. Now I am sitting at 159 pounds 1 month later.. trying to put on some size and regain my strength.

Gonna try to post some videos/pics later.. I'm not sure if I can put them directly in the thread as I am somewhat new to forums/don't have many posts. Wanna include some food pron too!!!

I suffered a deadlift injury two years back and have not deadlifted since. My lower back always causes me some grief so I am really careful when it comes to deadlifting/squats. I am excited to start back again.

I am an extreme ectomorph.. I love 1 pound per week when I calculate my calories at bw x 17.. I am currently bulking on bw x 20 calories. Also, I will keep the number of sets I do very low to keep the amount of calories burned low.

Saturday: Squat/accessory
Sunday: Deadlift/accessory
Tuesday: Bench/accessory
Thursday: OHP/DB Shoulder Press/accessory

Day 8 of bulk
March 23
Morning weight: 159 pounds

Goal: 3180 calories 300c/150p minimum

Nutrition:

1 cup oatmeal
2 scoops Myofusion Probiotic Whey Chocolate Peanut Butter
(600 cal)

1 cup rice
4 oz tilapia

AYCE sushi

1 cup rice
4 oz tilapia

KBBQ
1 cup rice
Extra Virgin Olive Oil
1 TBSP Smart Balance Natty PB

4 oz tilapia
2 Kelogg's Blueberry Waffles
Captain Crunch berries cereal.. small bowl
Ben N Jerry's Blueberry Vanilla Graham frozen yogurt.. just a few spoonfuls

Workout: (5/3/1 first day) (2 minute rest between sets)

ATG Squat 3 sets of 5 reps (worked my way up to 135 pounds)
High Leg Press 5 sets of 10 reps (worked my way up to 150 pounds)
Seated Calf Raise 5 sets of 10 reps (90 pounds)

Short workout. Very light and easy.. wanna start off slow and linear progress. Really wanna bring up hammies.

Day 9
Mar 24
Morning Weight: 159

Goal: 3180 calories minimums: 300 carbs/150 protein

Nutrition:

2 frosted blueberry poptarts
2 scoops of Myofusion Probiotic Choco PB in 12 oz water
700 calories

1/4 cup mozzerella cheese
1/2 cup pasta sauce
3 oz whole wheat pasta (weighed before cooked)
4 oz tilapia (weighed after cooked)
~625 calories

1 scoop whey
150 calories

El Pollo Loco (chicken, nachos, etc.)

2.5 slices whole wheat honey bread, 3 TBSP PB

6 egg whites, 1.5 cups oatmeal

292g russet potato with gravy (potato weighed after cooked)
4 oz tilapia

Not done eating for today but I think I've hit at least 3K calories here.

Workout (no straps or chalk today):

2 minutes rest between sets (seemed kinda long)

Deadlift (first time in 2 years): 3 sets of 5 reps: 135 pounds
One-Arm DB Row: 2 sets of 10 reps: 55 pounds
Weighted Low Back Extension: 2 sets of 10 reps: 120 pounds
Barbell Curls (e-z bar): 2 sets of 10 reps: 50 pounds

Notes: Light and easy workout. Felt tension in my lower back but it was okay. Will use straps/chalk when it gets heavier.

[IK9]

Day 11
159.2
Mar 26

2 pop tarts
2 scoops whey
700 cal

[spaghetti]
160 cal cheese (56g)
600 cal pasta (6 oz)
140 cal sauce (1 cup)

12 oz tilapia
450 cal

4 tbs pb
4 slices bread

2850 cal so far

Cafe rio

Trained with a friend.. Nubreed Nutrition athlete Jasen Ono. Just tagged along and did his routine for today.

Rest: 15-30 seconds for each set except giant set.

Db bench 3 warm up sets. Working set: 60x5 70x5 80x5 85x5 (75x5 help/spot)
Smith incline 12 reps 10 reps 9 reps 7 reps
Db flyes ss db press (db's touching) 2 sets 12-15 reps
Bb bench drop set giant set (no rest) 6 sets 3 sets of 10 reps then 3 sets of 15 reps
Db pullover 20 reps x 2
Machine flyes (incline focus) 3 sets superset shoulder rotator elastic band exercise

Notes: surprised myself on db bench.. Strength is slowly starting to come back.. I learned a lot today training with my friend.. He's 6 weeks out from the INBA show in May in San Diego.

[IK9]

Day 12
Morning weight: 159.6
March 27

1 cup oatmeal
90g banana
1 cup 2% milk
(11f/86c/19p) 486 cal

2 scoops whey

190g pasta (140c 678 cal)
Sauce (30c 210 cal)
Cheese FF x2 (90 cal)
Cheese Regular (80 cal)

320g russet potato (68c 310 cal)

PB sammich (68c 310 cal)

2484 cal 282c so far

4 oz tilapia
PB sammich

~2950 cal

2 slices of whole wheat bread 24c 140 cal
1 tbsp pb
4 egg whites
evoo
1 cup 2% milk
2 Eggo blueberry waffles

1 cup rice
some pork

Well over 3.5K cal right now.. probably have 1 more meal before bed

Only count my carbs/cal to make sure I get minimum 3.2K cal a day and 325g of carbs

[IK9]

Day 13
Mar 28
159

2 scoops whey
1 cup kashi
440 cal 48c

Sauce 400 cal 60c
Pasta 800 cal 164c 28p
Cheese ~65 cal 12p

2 slices bread
Pb
330 cal 36c

2 slices bread
Pb

8 oz Chicken

50g cho
2 scoops whey

4 oz tilapia, 1 cup oats

Gatorade 130 cal 34c

5g creatine

Db shoulder press 3 sets 60x5 (2 minute rest)
Smith shoulder press 2 sets x 10 no rest
Barbell shrugs 5 sets of 10 no rest

20 minute cardio 85 cal burned

Quick workout.

[IK9]

Day 14
Mar 29
160.2

1 cup oats 300 cal 54c
92g banana 21c

2 Bread
4 oz tilapia
50g carbs shake glycofuse 5g creatine

1 cup sauce 160 cal 24c
4 oz pasta 400 cal 82c

Chipotle burrito
Glycofuse

1 cup oats 54c
4 oz beef cooked in olive oil
1 cup 2% milk

1 cup oats 54c
Some leftover beef

Hawaiian BBQ, boba, some hello panda crackers

No workout today

[IK9]

Day 15
Mar 30
160.2

1 cup 2%
1 scoop strawberry/cream myofusion 3f/5c/25p
1 cup oats

2 waffles
2 slices bread
4 oz chicken
2 cups milk

50g glycofuse
5g creatine

In n out

Boba

1 cup milk
Panda bowl

50g glycofuse

1 scoop whey

Korean noodles, rice, sweet and sour pork

Squats 185x3 205x3 225x3 2 minute rest between sets
High leg press (hamstring focus) 5 sets of 10 reps little rest
Seated calf 5 sets of 15 reps little rest

[IK9]

Day 16
Mar 31
Morning weight: 161

3 slices bread
2 scoops whey
Some pb

Roast beef on croissant with cheese
Pineapples, grapes

50g glycofuse with creatine

2 scoops whey

Earl of sammich 1.5 sammiches

4 oz chicken 305g sweet potato 26 almonds

50g glycofuse

Ramen

115g sweet potatoes

180 calories almonds

Deadlift 185x3 205x3 225x3 (2 min rest)

Little to no rest:

One-arm db row 3 sets of 10
Back ext 4 sets of 10
Barbell curls 5 sets of 10

[IK9]

Day 17
Apr 1

4 waffles 380 cal 58c
2 scoops whey 300 cal 18c
Almonds 180 cal
Glycofuse 50c

4 oz chicken
300g sweet potato
180 calorie almonds

Chipotle

180 calorie almonds

4 oz chicken
4 oz pasta
250g sauce

Panda bowl

Pho

[IK9]

Day 18
Apr 2

4 waffles, 2 scoop whey ~75c

4 oz tilapia, 4 oz pasta, 250g sauce, 180 calorie almonds ~ (100c)

4 oz chicken, 2 scoops glycofuse, 180 calorie almonds

4 oz chicken, 330g sweet potato 58c

2 scoops glycofuse 50c

2 scoops whey 18c

Rice and Korean squid dish

Db bench 80x3 90x3 95x1
Smith incline 5 sets of 10 including warm-up sets
Close-grip bb bench 2 sets of 10

90 cal burned on bike

Notes: need to buy some chalk.. Grip was horrible on db bench. Strength is slowly climbing back up.. Happy about that.

[IK9]

Day 19
Apr 3
162.6

Bagel from Starbucks with cream cheese
2 scoops whey

4 oz chicken, sweet potatoes, 180 calorie almonds

Chipotle

4 oz chicken, sweet potatoes, 180 calorie almonds

Notes: didn't log all my food today, but this is what i have. Rest day.

[IK9]

Day 20
Apr 4
164.8

4 waffles, 2 scoops whey 680 cal

4 oz chicken, 180 calorie almonds, 2 scoops glycofuse

180 calorie almonds

4 oz pasta, 250g sauce, 4 oz tilapia, almonds 180 cal

4 oz chicken

Chipotle

2 scoops glycofuse

2 scoops whey

Db shoulder press 60, 65, 70 x 3
Seated smith machine shoulder 3 sets of 10
Barbell shrugs 5 sets of 10
Cable crunches 3 sets of 30

Notes: I felt strong today thanks to usin liquid chalk. My grip helped me push great today.

[IK9]

Day 21
Apr 5
163.8

2 scoops whey 300 calories
2 bagels from Starbucks 120g carbs 580 calories
180g almonds 1080 calories
Chipotle 1300 calories 175g carbs

Notes: didn't log all my food today but I'm glad my weight is increasing.

[IK9]

Day 22
Apr 6
166.6

1 cup oats, egg whites, 2 scoops whey mixed in milk

Karbolyn, oj

2 scoops whey

Chipotle

Squats 205x5 225x3 245x1 265x1 easy
Hack squat 1 set of 10
High leg press 4 set of 10
Standing calf 3 set of 10
Donkey calf 3 set of 10

Notes: lifted with my friend today. Squats felt great and light. Going to do same reps/weight on deadlifts tomorrow. Slowly increasing to avoid injury. Leaving my pride at the door. Didn't log all my food today.

[IK9]

Day 23
167.6
Apr 7

2 scoops whey in milk
4 oz fish/white rice

Deadlift 205x5 225x3 245x1 265x1
One-arm db row 3 sets of 10
Hammer strength iso-lateral row 2 sets of 10
Weighted low back ext 4 sets of 10
Barbell curls 3 sets of 10

Red robin burger

Glycofuse

15 min 23 seconds to eat chipotle burrito

2 scoops casein

[IK9]

Day 24
169.6
Apr 8

2 scoops whey
Sweet potato
2 oatmeal snack bites
Bagel with cc at Starbucks

Meal 2, 3, 4:
4 oz tilapia, sweet potato

Some fish/pork and rice

Pho

[IK9]

Day 25
169.6

2 scoops whey 300
4 oz fish 150
1 cup white rice
Some sweet potato

320 calorie Doritos locos tacos
420 calorie nacho beef griller

4 oz fish, sweet potato

4 scoops glycofuse

Db bench 85x5 90x3 100's fail x 2
Incline bb 4 sets of 10
Dips 2 sets of 10

20 min cardio

Notes: Didn't get 100's today. Sucks. Oh wells.

[IK9]

Day 26

3 scoops whey
Some chili cheese curly fries at jitb
8 oz fish
Almonds

Didn't eat much today and didn't log all my food. Rest day.

[IK9]

Day 27
170.2
Apr 11

3 scoops whey
2% milk

Almonds

4 scoops glycofuse

820 calorie Italian bmt subway

8 oz tilapia

6 inch sub Italian bmt subway

4 oz tilapia, 1 cup white rice, 1/2 cup oats, 2 cups 2% milk

Db shoulder press 65x5 70x3 75x fail 70x2
Upright rows 3 sets of 10
Barbell shrugs 5 sets of 10 including warm-up
Cable crunches 2 sets of 30

Notes: sucks that I failed on the 75's.. Next week is deload week then back up. Appetite/hunger levels have been low. Been taking 6 Devour pills by nubreed nutrition a day and 3 Mass Hysteria pulls by nubreed nutrition a day.

[IK9]

Day 28
170.8
Apr 12

3 scoops whey 570 calories
12 ounce 2% milk
4 ounce tilapia
1 cup brown rice

4 ounce tilapia
1 cup brown rice
Some chicken with mandarin sauce to get food down

4 ounce tilapia
1 cup brown rice

5 oz chicken
1 cup brown rice

2 scoops glycofuse

Ayce sushi

1 scoop whey in milk

[IK9]

Day 29
172.4

3 scoops whey in 12 oz milk
4 oz tilapia, some beef, 1 cup brown rice
Bagel with cream cheese from Starbucks

Some beef/chicken with 1 cup brown rice, 2 scoops of glycofuse

Squat 105x5 135x5 160x5
(40, 50, 60%)
Leg curls 60 reps
Horizontal calf 50 reps
Seated calf 50 reps

Notes: deload week, trying a little higher volume

[IK9]

Day 30
171.8

3 scoops whey, a banana, 12 oz milk, some oats

Skillet at cracked egg

Deadlift 105x5 135x5 160x5
(40, 50, 60%)
Wide-grip lat pull 100 reps
Hammer strength iso-lateral high row 50 reps
Weighted Low back ext 50 reps
Preacher curls 30 reps

Notes: deload week, higher volume

[IK9]

Day 31
172.8

Ate at the Cheesecake Factory today. Ate chicken/brown rice for 3 meals, some pork and brown rice also. Weight is slowly climbing.

[IK9]

Day 32
174.6

3 scoops whey
Nonfat milk
Banana

Ham, egg, cheese sammich at Starbucks

Lemon pepper chicken/brown rice

Mandarin chicken/brown rice

Yogurt

Db bench (5 reps) 35/40/45
40, 50, 60%
Incline bench
Barbell bench
Machine Flyes/incline flyes
Tricep x2
Smith incline press

Notes: deload.. Quick and easy workout

[IK9]

Day 33
176.8

3 scoops whey
2 bagels from Starbucks
Banana

Chicken/brown rice for 3 meals

[IK9]

Day 34
177.2

Db shoulder press 30x5 35x 40x5
Db side laterals 2 sets
Db rear delts 3 sets
Upright rows 2 sets
Barbell shrugs 3-4 sets

Cable crunches 4 sets

15 minute light cardio

Notes: deload last day. Cardio 2x 15 min/wk

[IK9]

Day 35
176.6

[IK9]

Day 36

Started second bottle of devour
2nd day on muscle gain

Squat 180x5 205x5 235
~65/75/85%
High leg press 3 sets 20, 15, 12 reps
Leg curls ~75 reps
Standing calf raise 100 reps

Notes: still doing high volume.. Following 5/3/1 percentages to a T. Squats felt easy.

[IK9]

Day 37
April 21

Day 2 devour
3rd day on muscle gain

2 scoops muscle gain
Milk
1/2 cup oats
Some chicken

Ayce buffet

Deadlift 180x5 205x5 235
~65/75/85
Lat pull downs 100 reps
Hammer strength row 3 sets
Low back ext 50 reps
Preacher curls 3 sets

Standing calf raise 100 reps

Notes: training calves all the time now as long as they aren't sore. 235x5 went up easy. Still on high volume tryin to really bring up my back.

[TJWLDN]

Why did you choose 200 lbs as your goal weight?

[IK9]

Why did you choose 200 lbs as your goal weight?

Well, I think if I bulk to 200 I could shred down to 170-185 and compete in natural bodybuilding. I'm just guesstimating that I would have 15-30 pounds to lose because most people are about that much in their off-season. Ie: Layne Norton 5' 10" 230 off-season.. 195 contest.