Mitchs winter bulk. IIFYM style

[MITCHAPAL00ZA]

starting weight: 157 lbs

Ive been meaning to start a log, and now that today is a monday and I also started a new routine(PHAT) I figured, why not. not gonna give much of an intro, might add some stuff if i can think of anything worthwhile. basically have lifted for 2 years but made almost no progress. just learned about nutrition 2 months ago and have already been feeling and looking better than i ever did before. amazing how much of an effect solid nutrition can have. I am looking forward to implementing my new found knowledge on this bulk, and not gain so much fat(see thread in sig for pics of my dreamer bulk). will post as many pictures of my food as i can, and also keep an update on my lifts.

my current macros are lifting days:
95 g fat
387 g carbs
200 g protein
3200 cals

off days(still usually do a little cardio):
83 g fat
338 g carb
200 g pro
2900 cals

9/26/2011 Upper power

rows: 3x5 135lbs

weighted pullups: +25 x 9, +25 x8

rack chins: 2 sets of 10, no added resistance

barbell bench(i hate DBs): 155 x 5, 160x 5, 165 x 5

weighted dips: +25 x 10, +45 x 8

standing military press(again, hate pressing with DBs): 85 x 8, 85 x 7, 85, x 6

DB curls(ok they're good for some things): 30s x 10, 30s x 10, 35s x 6

tricep pushdown: 120 x 10, 135 x 10 (these are too easy), 165 x 6 (there we go, a little struggling)

Thoughts: all in all i like this routine so far, not so sure im gonna stick with it, but will at least give it a try for a week or more and see how im feeling. it did take me almost 2 hours to complete. might have taken too long of rests, but it is a lot of different movements so changing station wasted some time.

Eats:

breakfast: nothing special, 80 g oats, 1.5 c skim milk splenda and cinnamon. Macros= 6/72/22 f/c/p

pre workout: lemon chobani, 2 slices wheat toast, 1 tbsp sun butter, .5 tbsp whipped butter, cinnamon, splenda. macros= 12.5/50/23

post workout: hit up the dining hall so it was all i could eat, unfortunately there wasnt much left by the time i got there. oh well i made it work. macros according to my fitness pal= 39/141/94

turkey sandwich on whole wheat with ranch. spinach and lettuce salad. hardboiled egg, chicken breast strips, carrots, light ranch dressing.


2x CTC with 2% milk. needless to say this is going to become a major staple. they also have frosted flakes, and lucky charms


not pictured: broccoli, a small portion of brown rice(barely ate any, way over cooked), and a small chicken breast. bro, i know...

macros remaining for the day:
37.5 g fat
124 g carb
61 g pro

will update with pics whatever i decide to eat late. now off to do some home work unfortunately.

[Siafu4Life]

1rd! I'll be lurking!! Good luck!!

[MITCHAPAL00ZA]

thanks, ive gotta spread rep or id rep you again...any way, just finished my home work and have to be up for class in 6 hours. greaaaaat. heres a quick recap of the rest of my food for the day.

6 oz chicken, 300 g green beans. brotastic meal to save macros for dessert. and to be honest i dont mind meals like this at all.


dessert part 1 act 1. 2 slices buttered toast with cinnamon n splenda


act 2. tootsie pop


macros for this meal: 11.5/66/52 f/c/p

post hw reward(2:00 am)


ended up being almost a half serving shy, which is unfortunate. macros ended up being 22/43/6

daily totals:
91 g fat
372 g carb
197 g protein

3095 calories

calories could have been a little higher. was expecting more BnJ so that was probably why. anyway back at it tmw. peace

[MITCHAPAL00ZA]

snapped a few quick pics yesterday as a sort of starting point. not great quality and i had a stomach full of food, but hopefully they will help me judge progress in a few months. will probably add some more when i get the opportunity. food and workout log coming tonight

Front relaxed


back double bi

[Ion26]

In. GL with the bulk!

[MITCHAPAL00ZA]

9/27/2011

Lower Power. This is where I excel

squats: 225x5, 225 x 5, 230 x 5

Leg extensions: 130x10, 160 x 10

squat press(no hack squat at my gym): 270 x 10, 320 x 10

deadlifts (dont know how to do stiff legged, thought regular would suffice): 275x8, 295x7, 315x7

leg curls: 90 x 10, 120 x 7

standing calf raises: 125x10, 175x10, 175x10, 175x10, 195x10

Thoughts: this workout wasnt actually too hard. other than adding in deadlifts this was a pretty standard leg day for me. actually less volume than im used too. hoping i still get some soreness.

food:

Breakfast: quaker oatmeal square cereal, hardboiled egg with sriracha, 1 c skim milk. macros: 8/57/20 f/c/p


pre workout: oikos strawberry GY(really tasty for being cheaper and "domestic"), toast, 1 tbsp sun butter. macros: 9.5/49/20


post workout: whey shake. macros: 3/8/48

remaining for the day:
74.5 g fat
273 g carb
112 g pro

will have some more pics up tonight once i figure out what to eat.

[MITCHAPAL00ZA]

dinner: elbow macaroni with sauce, meatballs and topped with pecorino romano macros: 24/107/31



dinner 2?: large salad with spinach, romaine mix, onions, hardboiled egg, chicken and asian sesame dressing. dessert was large bag of kettle corn and a strawberry banana chobani (best flavor?) macros: 20.5/103/73





Pre bed: 2 servings BnJ cookie dough. oh so nostalgic; the flavor i grew up with. The vanilla base was extremely velvety and there were plenty of cookie dough bits and chocolate chips. definitely a flavor i cant get sick of. macros: 28/66/8




Daily totals:
93 g fat
390 g carb
200 g protein

3197 cal

recap: overall today was pretty good lifting and food wise. usually dont have 2 scoops of whey, but didnt have really any meat or any other sources of protein available tonight and i do enjoy the taste of the shakes, so why not. now off to read some american psycho (great book BTW) then hit the hay. until tmw... peace

[MITCHAPAL00ZA]

9/28/11: Off day

man, im surprised how sore my back is. must be some DOMS from monday coupled with the deadlifts yesterday. havent taken pics of all my food today but snapped a quick pic of my big meal of the day.

Chipotle burrito bowl. white rice, black beans, fajita veggies, double chicken, corn and medium salsa, cheese, guac, lettuce. Macros: 41/71/88 f/c/p




will most likely get chipotle again tomorrow post workout. literally cant get enough of this place, and there isnt one at school. home for the long weekend thanks to rosh hashana, so im gonna be getting a bunch of stuff i can only get here. look out for pics.

macros remaining for the night:
31 g fat
79 g carb
27 g pro

too bad my dad doesnt stock BnJ, macros would fit a half pint pretty perfectly. gonna have to go shopping tmw. If i figure anything good out to fill those macros will post a pic.

[nyy123]

In!

[AWD_TURBO]

IN!

Your pretty ripped up man, What did you think of Mint Chocolate Cookie? I've been telling people its one of my favs!

[MITCHAPAL00ZA]

IN!

Your pretty ripped up man, What did you think of Mint Chocolate Cookie? I've been telling people its one of my favs!

Thanks man. its been a long journey just to get to where i am today. the "transformation" link in my sig shows from fat--> cut.. and before that i started out super skinny-fat. just hoping i can finally put on some lean mass and gain some strength.

but as for mint chocolate cookie; I thought it was awesome. tried it for the first time with that pint and was very impressed. top 5 for sure (keep in mind i have a nut allergy so my potential flavors aren't as plentiful as everyone else).

anyway, back and shoulders hypertrophy today. will be back later to update lifts and hopefully some good food.

[raiku5]

Can I be Inz? haha

[Buffalonian]

I'll be lurking. Great transformation!

[MITCHAPAL00ZA]

9/29/11

back and shoulders hypertrophy. Layne Norton you are one crazy MOFO

Lifts:

Bent over row: 115 x 5, 115 x 5, 115x 5, 115 x 5, 115 x 5

Pullups: wide grip x 12, wide grip x 10, hammer grip x 8

seated cable row: 105 x 12, 105 x 11, 105 x 11

Dumbell rows: 45 x 15, 45 x 15

shrugs: 50s x 15, 50s x 15, 55s x 15

close grip pulldowns: 90 x 20, 120 x 15

seated DB press: 35s x 12, 35s x 11, 35s x 10

reverse DB flys: 10s x 15, 10s x 15

side laterals: 10s x 20, 10s x 17, 10s x 15

thoughts:
Damn, more volume then ive ever done for my back. almost didnt have enough gas in the tank to do the shoulder work, but i manned up. im thinking im gonna be real sore tmw.

eats:

well once again i hit up chipotle. this time post workout. same thing as yesterday minus the cheese. also tried the chipotle tabasco. lets just say i have a new favorite hot sauce. everyone should give it a try, not overly hot and tons of smokey flavor...And for dessert i had a jello topped with cool whip. damn that stuffs good. meal total macros 33.5/81/81 f/c/p






macros remaining for the day
61.5 g fat
270 g carb
105 g pro

damn thats a sh!t load of cals, better get eating...going to the store now. if i cook up anything worthwhile expect pics

[MITCHAPAL00ZA]

I'll be lurking. Great transformation!

thanks man. reps on recharge. feel free to post or critique my lifts. i always like advice, or even recs. for food!

Can I be Inz? haha

yes please do! that way i dont feel like im talking to myself lol. reps on recharge for u as well!

[MITCHAPAL00ZA]

had a pretty bro dinner of chicken rice and salad so no pics. dessert consisted of a blueberry f@ge(first time having this flavor. i think f@ge is starting to become my favorite GY), 1 serving peach cobbler BnJ and 2 servings Blueberry cheesecake. both were new flavors for me. not blown away by either but they werent repulsive either. probably wont buy again any time soon though. best part about these two were their friendly macros.

[AWD_TURBO]

I'm guessing your following the PHAT program as welll. I've done it for about 6 months now (getting ready for a deload before I switch to Sheiko) and I can't say enough great things. Only reason I'm switching is because I need break from the program and a fresh change.

[MITCHAPAL00ZA]

I'm guessing your following the PHAT program as welll. I've done it for about 6 months now (getting ready for a deload before I switch to Sheiko) and I can't say enough great things. Only reason I'm switching is because I need break from the program and a fresh change.

yeah i am. this is only my first week but im liking it so far. did ure lifts go up considerably on it? because all of my lifts are still pretty low so that is still a main focus of mine.

[AWD_TURBO]

yeah i am. this is only my first week but im liking it so far. did ure lifts go up considerably on it? because all of my lifts are still pretty low so that is still a main focus of mine.

Yeah I started doing in when I was cutting and my lifts have gone up a ton still.

I started with doing 85x5 flat db press and last week I hit 110x4
Incline db started at 75x5 and last week I got 95x3
Deadlifts and squats have also went up.

[MITCHAPAL00ZA]

9/30/11

Lower Hypertrophy

Squats: (185 x 3) x 6

Hack squats(first time doing these. pretty tough): 185 x 12, 185 x 12, 185 x 12

Leg press: 275 x 12, 325 x 12

Leg extension: 60 x 20, 60 x 20, 70 x 15

Romanian DL (first time doing these. felt awkward): 165 x 12, 175 x 12, 195 x 12

Laying leg curls: 60 x 15, 70 x 13, 60 x 15, 60 x 15

Standing calf raises: 135 x 20, 135 x 20, 135 x 17, 135 x 15, 135 x 17, 135 x 17, 215 x 12

thoughts: Damn. these hypertrophy days are really taxing. up to this point in my "lifting career" ive always focused on strength routines, so the high volume really gets to me. im hoping this will result is some size gains. other than being a little gassed, i think i had a pretty good workout, probably gonna be sore as hell tmw so im not looking forward to that.

post workout: some good ole fashion chocolate milk. gotta love it. this little shop "stewarts" is a regional chain of gas stations/convenience stores and they have really good deals on their dairy products. next week all their ice cream is on sale for $3.00 a half gallon. will most likely pic some up and of course indulge you all with pics. if i eat anything worthwhile tonight, will post, but lately been eating like a bro.

[logarth]

In on this! Goodluck with the lifts bro, will be checking in often!

[MITCHAPAL00ZA]

bacon egg and cheese on a bagel

[nyy123]

Can you believe they called the game tonight (hoping you're also a yankee fan being in NY :P)? Never had f@ge for gy...but I definitely like chobani over oikos gy.

[MITCHAPAL00ZA]

Can you believe they called the game tonight (hoping you're also a yankee fan being in NY :P)? Never had f@ge for gy...but I definitely like chobani over oikos gy.

Yessir im a yankees fan. i think im gonna finally try to make it down for a game this post season...but yeah thats total BS about them calling the game. so now do they just resume it tonight in the 2nd?...and definitely try Fa.ge(funny how that gets starred). i think chobani still takes the cake for me as my favorite GY, but it is cool to be able to control the flavor intensity with the fa.ge....also the oikos vanilla is the best vanilla GY ive had, worth trying if you havent b4.

[nyy123]

Yessir im a yankees fan. i think im gonna finally try to make it down for a game this post season...but yeah thats total BS about them calling the game. so now do they just resume it tonight in the 2nd?...and definitely try Fa.ge(funny how that gets starred). i think chobani still takes the cake for me as my favorite GY, but it is cool to be able to control the flavor intensity with the fa.ge....also the oikos vanilla is the best vanilla GY ive had, worth trying if you havent b4.

Yup going to resume it in the bottom of the 2nd tonight...with Fister and Nova (supposed to be tonight's original game 2 starters) apparently taking over.

[MITCHAPAL00ZA]

10/1/11--70 degreees and sunny yesterday. 45 and overcast today. yup, fall is here.

Chest and arms hypertrophy

DB press: (60s x 3) x 4, 65s x 5

Incline barbell press: 95 x 12, 100 x 12, 115 x 10

Chest press: 135 x 15, 185 x 12, 185 x 12

Cable flys(low position) 40 x 20, 50 x 20, 55 x 17

DB curls: 30s x 12, 30s x 11, 30s x 10

Concentration curls: 20 x 15, 20 x 15

Cambered bar curls: bar(15- 20 lbs?) + 20 x 20, bar + 20 x 20

Seated tricep extension with cambered bar: bar + 20 x 15. these hurt my shoulder so i didnt do any more sets of them

Dips: BW x 12 , BW x 9

Cable press down with rope: 30 x 15, 30 x 15, 30 x 15

DB kickbacks: 15 x 20, 15 x 20

thoughts: a lot of volume, but i loved the pump i got today. had some soreness in the legs from yesterday but was still able to do my warmup mile run no problem...about to go buy some sweats, tis the season.

The gym: This is my go to gym when im home. its probably one of the grittiest gyms ive ever seen and i always push myself here. plus i picked up 5 lbs of mocha cappuccino ON whey at the supp store in front. ive had it before, definitely tasty.

http://www.albanystrength.com/

song of the day: been stuck in my head since watching american pie a few nights ago




Pics:thought i was looking pretty ripped up today so i snapped a few pics at the gym.

[Ashlei]

Solid food p0rn, nice workout! I'm in! Are you following PHAT?

[MITCHAPAL00ZA]

Solid food p0rn, nice workout! I'm in! Are you following PHAT?

Thanks, I wish i had a better camera and was more creative with my food like some of the people here, but i like what i eat, bro or not...and yes Just completed my first week with PHAT, really liking it so far.

[Ashlei]

Thanks, I wish i had a better camera and was more creative with my food like some of the people here, but i like what i eat, bro or not...and yes Just completed my first week with PHAT, really liking it so far.

It's very refreshing seeing another person eat bro and like it. I love my bro meals. Just read the OP and the rest of the page - good stuff so far! PHAT is a good program and you've got a great base to add to!

Chocy milk + ice cream...I dig it. F@ge is my fave GY (from the discussion above). Chobani, oikos, and vosco's are pretty good too.

[Bnizzle163]

Diggin the log, brah. Mirin that cinnamon toast btw (a favorite of mine as a kid growing up)

Also, American Psycho = good but CRAZY book!