AFC96 Road to Manlet

[AFC96]

This will be my first log and my first bulk. I am open to critiques and inputs/advice. I was obese when i was in my early teens, i weigh about 130-150lbs back then. Hated how i look, started to hate food and dropped to around 90lbs. I hope by making this log it will keep me on track with my bulk and can apply what i have learned in this forum for the past few months. I'll be using Kilograms, as thats what we use here.

Height: 5'2/160cm

Starting weight as of 3rd September: 50kg



*300 calories overboard on 7th October
*Made up for the 300 calories surplus on 8th October

Goal: 58kg by June

Current Calories Consumed: 2200 Calories

Macros: 275c/165p/49f

Cardio: 2 HIIT( 10 Sprints for 20-30s with 30s rest) + LISS(10km/h jog for 40 minutes)

Program: I am doing a modified version of PHAT.

Upper Body Power: 5x5 Bench, 5x5 Rows The rest i more or less follow the template.

Lower Body Power: 5x5 Squat, 1x5 Deads and some other exercises.

Back and shoulder Hyp: 5x5 row. The rest i follow more or less the template.

Lower Body : repeat the Power day

Chest and arms: 5x5 bench. The rest i follow the template.


i know this isnt what you guys would suggest, but its something i enjoy doing, and i am really motivated to go to the gym doing this. I tried ICF5x5 but i wasnt as motivated to go the gym.

I will be posting my daily food intake on this log and my workout log

[AFC96]

Its 6PM and i finished my calories. I did legs today, lifts were good, except for my deadlifts.

Breakfast:

Oatmeal 70g: 260Kcal 54c/8p/0f

Dymatize Whey Protein 2scoops: 260kcal 6c/50c/3f

Total= 520kcal 60c/58p/3f


Lunch:

Grilled Chicken 360g(weighted grilled): 396kcal 0c/83p/4f

Red rice 150g(weighted cooked): 165kcal 35c/5p/2f

Sriracha Hot sauce 10g: 8kcal 2c/0p/0f

Total= 569kcal 37c/88p/6f


Dinner:

Wholemeal Club Sandwich(I ate at a restaurant i had to use what MFP gave me): 520kcal 49c/33p/23f

2 Slices of Choco Cheese Bread: 370kcal 54c/10p/13f

Total= 890kcal 103c/43p/36f


Snacks:

Biscuits 1 piece: 50kcal 7c/1p/2f

Delfi - Golden Almond Chocolate 3 piece: 150kcal 14c/2p/4f

Total= 200kcal 21c/3p/6f


Daily Total= 2179kcal 221c/192p/56f


Here's how my club sandwich looked like. Did not eat the fries, well i ate 2 or 3 and a bite of donut.:


Note for the day: I guess i need to build a better relationship with the foods i eat. I feel bad everytime i have to eat out and guesstimate my food. I feel that not knowing my calories/macros to the T is bad. Starting to change that mind set. for example today, im not even sure my calories are accurate because i have to eat out.

Goal for the week: Reach 51.6-51.7kg on 18 october

[InItForFitness]

Log looks good so far, and I wish you the best of luck.
Will do my best to follow along, but I maintain a very active life, so will mostly lurk, but I'll be around.


As far as suggestions, I'd start be reselecting your program.
PHAT is great, but not something I'd recommend for the beginner on their first bulk.

Strength emphasis, proper form, structured progression <--- These are the things you should be looking for in your first program>
A lot of beginners who are looking to add size will want to avoid the quality programs like Starting Strength or AllPro's because they think that they're too strength based and not hypertrophy focused enough, but the facts are not so.

With your diet in check, you will see some solid size increases on these programs, but will also benefit from much stronger lifts and the structured progression is a great tool.





Only other tip, after just a quick run-through of yesterday's diet, would be to hit 2-3 servings of fruits + veggies in your day.
It's real simple, just grab 1 selection of each at every meal and balance it out a bit more.

I know with calories lower it's tempting to avoid these things because you'll want to save the calories for elsewhere, but it's crucial you're not skipping out.
Most veggies are going to be very minimal on calories (focus on fiber rich veggies), and most fruit will usually fall around 100-150 calories/serving, so you're only using up about 300-450 calories out of your intake with fruits & veggies, even consuming 3 servings of each/day.

[AFC96]

yeah im going to change my Workout on monday. Ill go back to ICF5x5 and progress from there. I hope it will give me better results than what im currently doing.

Always thought more work = more results.. i know this is wrong, but thats how i thought of it when i started out. When i did, ICF5x5, i felt doing 1 exercise each workout wont give me the results i wanted. Therefore i chose PHAT, where i do alot of volume for each bodypart. Gotta change my mindset. I always thought, how would i build my back if i only do Barbell rows.


When changing my routine, should i adjust my calories? Ill be in the gym 2 times less than what i usually do..

[InItForFitness]

yeah im going to change my Workout on monday. Ill go back to ICF5x5 and progress from there. I hope it will give me better results than what im currently doing.

Always thought more work = more results.. i know this is wrong, but thats how i thought of it when i started out. When i did, ICF5x5, i felt doing 1 exercise each workout wont give me the results i wanted. Therefore i chose PHAT, where i do alot of volume for each bodypart. Gotta change my mindset. I always thought, how would i build my back if i only do Barbell rows.

ICF 5x5 is a better program than a lot of people will give credit too (simply out of distaste for Jason).
I followed it strictly for the first 6 months of my first bulk and saw great results in size development + strength progression.


Now, not saying you have to follow it exactly, but I always feel it is a good choice for beginners to at least follow it as closely as possible for the first 4-6 months until you've really put in some time focusing on your lift form, learning your strengths/weaknesses, and how to properly perform the workouts.

When changing my routine, should i adjust my calories? Ill be in the gym 2 times less than what i usually do..

I wouldn't worry about this for now.
Your activity level will decrease due to less workload per workout + overall training days, but I'd stick with it simply because you're just starting out and have already put in the time/effort to get baselines.

No need to worry about it at this moment.
Leave diet the same and just restructure training...after a few weeks go by, then go ahead and make any dietary adjustments necessary.

[AFC96]

^

Alrighty thanks for the advice, hoping ICF5x5 can help me gain more size and strength.. compared to what i have been doing even though it has less work..

[InItForFitness]

^

Alrighty thanks for the advice, hoping ICF5x5 can help me gain more size and strength.. compared to what i have been doing even though it has less work..

It will, maybe not immedietely, but long term you're going to benefit from this decision.

The key thing to remember is patience..just give the process time and it'll work out.

[AFC96]

Morning weigh in. 51.1kg. I woke 2 hours earlier and drank a little water compared to usual before my morning pee and weigh in. Maybe thats the cause. Will Bump 100 calories tomorrow if im still around 51.1-51.2 too my calories from 9g from fat and 2 from carbs.

[AFC96]

Going to do LISS. My LISS is running at 10km/h for 4km, walk for 800m, then run again at 10km/h for 800m.

Because im starting to think of changing all my HIIT to LISS as i dont live off soccer anymore.

Will update food log tonight.

[AFC96]

Workout For the Day

Currently 3PM where i live right now and i just got back from the gym and did some LISS cardio. I tested my OHP and BOR for doing ICF5x5 as i rarely do them. I usually go with Iso-lateral machine row in place of BOR for my lat work and DB Shoulder press instead of OHP. Therefore tomorrow my workout will be the following:

Workout A

Squats: 177lbs x 5

Bench: 128lbs x 5

OHP: 80lbs x 5

BOR: 60lbs x 5

For the accessory lifts i will go with how i feel tomorrow.

I am looking forward to improve all of my lifts on this program. Still really weak after a year of lifting.

Here was my LISS:



FOOD LOG


Breakfast:

Oatmeal 35g: 130kcal 27c/0f/4p

Dymatize Nutrition 100% Whey Protein - Cookies&Cream: 130kcal 3c/2f/25p

Total: 260kcal 30c/2f/29p



Lunch:

Tuna Tortilla: 225kcal 29c/8f/10p

Consisted of 50g Tuna spread, 100g Mixed vegetables and a tortilla. I was busy and didnt have time to prepare lunch so i ate what is in the fridge.



Dinner

Grilled Chicken Breast(weighted grilled) 350g: 385kcal 0c/4.3f/80.8p

Red Rice 100g: 110kcal 23c/1f/3p

Sriracha Hot Chilli Sauce: 16kcal 3c/1p

Total: 511kcal 39c/5.3f/81.8p



Snacks:


Sanitarium Weetbix 8 biscuits: 428kcal 88c/2f/16p

UHT Low Fat Milk 700ml: 315kcal 34c/11f/25p

Cream Cheese Bread: 160kcal 18c/7f/4p

Cheese Sandwich: 230kcal 34c/8f/6p

Biscuits 1 piece: 50kcal 7c/2f/1p


Total: 1,183kcal 181c/30f/52p


Daily Caloric Intake: 2,179kcal 266c/45f/176p



Note for the day: I'm always hungry through out the day, and the reason is because i eat alot of weetbix, and it has very low satiety. I should start replacing my cereals with other micro dense food, i just cant help it. Love cereals. Gotta change my habit. If tomorrow i wake up and i still weigh around 51.1-51.3 i will up my calories by 100kcal 2c/9f.

[AFC96]

Morning weigh in: 51.3 kg...

Its weird that i weigh myslef 3 times at it says 51.3kg.. then i sit down for a while an weigh myself again .. and i weigh 51.6kg now.. thats weird..

[AFC96]

Posted a graph which will be updated dayleee

[AFC96]

just got back from the gym did my ICF5x5, below are the exercises i did

Workout A

Squat: 177lbs

Bench: 128lbs (I failed my last rep, going to repeat)

BOR: 76lbs

+ All the accessory work.

+ Cable twist and leg raises.


Completed the workout in about 1h and 30mins. The workout took me a while to do.


Increased my calories by 100cals(10f/3c). Will update food log later today.

[AFC96]

Food Log



Note for the day:

Another day deprived of micro nutrients. Has been 3 days lacking of micro nutrients. My fridge is empty, gotta do some grocery and stock up. I also cant wait, for my next workout, if i could lift 5 days in a week, i would lol.

Tomorrows plan will be LISS. Ill just probably do 3x LISS a week, rather than my first plan of doing 2 HIIT and 1 LISS, i am afraid it will hinder my lifts.

[AFC96]

Just wanted to tell you guys that sometimes i squat in a Star Trac Max 3D.. My gym only has 1 Power rack and its always full.. its really hard to find a power rack in my city..


probably out of 5 squats ill squat 1-2x in the Max 3D rack..

and there cant be any recordings in the gym.. so i cant upload my form check video..

Golds Gym ..

[InItForFitness]

Workout For the Day
Workout A

Squats: 177lbs x 5

Bench: 128lbs x 5

OHP: 80lbs x 5

BOR: 60lbs x 5

Workout A

Squat: 177lbs

Bench: 128lbs (I failed my last rep, going to repeat)

BOR: 76lbs

+ All the accessory work.

+ Cable twist and leg raises.

Already making progression in areas, great work!

Have you outlined your structured progression for your training? (Weekly/Bi-Weekly increases?) Or at least a rough idea of what you'd like to do with it?


This can be great for keeping on track with goals ^

One thing to remember with progression is that it doesn't always have to come in the form of more weight on the bar.
I like to structure in varying methods.

One week to the next my progression will be weight based (add another +5lbs to a lift), the next it will be rep based (add +2 reps to final set), the following week will be set based (+1 additional set/exercise)...something like that.
It keeps progression steady and it also keeps me from getting frustrated if I'm not adding weight to the bar every week.

Another day deprived of micro nutrients. Has been 3 days lacking of micro nutrients. My fridge is empty, gotta do some grocery and stock up. I also cant wait, for my next workout, if i could lift 5 days in a week, i would lol.

The key thing is that you at least recognize it, and if you recognize a problem there is no reason you can't fix it.
So do.

Morning weigh in: 51.3 kg...

Its weird that i weigh myslef 3 times at it says 51.3kg.. then i sit down for a while an weigh myself again .. and i weigh 51.6kg now.. thats weird..

This is common.
Daily weight fluctuations can be pretty hectic...I'll vary as much as 2-3lbs in the day, nothing much to concern yourself with.

That's why averages and weekly weigh-ins are so commonly preached, as they're going to be much more accurate for progress review.

[AFC96]

I follow the progression given on the program.

5lbs increase for the main lifts.

and 2.5lbs for the accessory work.


currently my only probelm is the inconsistent Power rack use. But then again, A Max rack, is better than no squats..

[AFC96]

Morning Weigh In: 51.7kg

It seems like adding 100 calories cause me to retain some water.


Goal for the day:

- Do LISS Cardio

- Ask the gym whether i can use a barbell inside the Star Trac Max Rack.

[AFC96]

Just got back from the gym, asked the owner there and he said it was ok to put the barbell inside the rack.

Have not done my LISS yet. Maybe later in the afternoon.

[AFC96]

Did my LISS, i only did 2.8km instead of 4 because i did chest+triceps today. I got a free PT session last time, and it will expire by tomorrow, so i did it eventhough i was not planning on training today.

Tomorrow i will be just doing the main lifts squats,deads,rows,OHP and leave out the accessory because i did them today.

Im going to reduce my weight, as now i have a proper squat rack and im not sure i can squat 177lbsx5 without any stabilizers. We will see tomorrow.

[AFC96]

Food Log


Breakfast:

Sanitarium - Weetbix (Australia) 6 biscuits (33g): 321kcal 66c/2f/12p

Greenfields - Hi-calcium Low Fat 600 ml: 270kcal 24c/9f/24p

Total: 591kcal 90c/11f/36p



Lunch

Kraft Cheese - High Calcium Regular 34 g: 100kcal 2c/7f/8p

WholeWheat bread 5 slices (73gr): 400kcal 83c/10f/18p

Jif - Creamy 16 g: 102kcal 4c/2f/4p

Total: 602kcal 89c/19f/30p


Dinner

Red rice 100 g: 110kcal 23c/1f/3p

Chicken - Breast, meat only, raw 330g: 363kcal 0c/4.1f/76.2

Lingham's - Sriracha Hot Chilli Sauce 10 ml: 8kcal 2c

Total: 546kcal 25c/6f/93p


Snacks

Cheese Sandwich (Long) 1 bread : 230kcal 34c/8f/6p

Bega - Gourmet Slice Cheese 1 slice: 52kcal 1c/4f/3p

WholeWheat 2 slices (73gr) : 160kcal 33c/4f/7p

Jif - Creamy, 16 g : 102kcal 4c/2f/4p6


Daily total: 2,218kcal 275c/53f/164p


Note for the day: Had a few veggies in the sandwich but not sufficient enough. Going to go grocery shopping tomorrow. Can't wait for tomorrow's workout. today's weigh in was at 51.7 a 0.4kg increase from yestrday just from increasing 100kcal. We will see tomorrow.

Today's Food : TripleCheesePB sandwich

[CharonRower]

In, I can relate a lot to what you have been through. We will all make it bro!
Also, when the program gets heavy, you might have to cut out LISS! I have been stalling a lot lately, and I am reducing my cardio to once a week to see if that helps (I used to run 7,5-10km on 3 of the off days).

[AFC96]

Morning weigh in: 52kg.

Gained another 0.3kg.

I gained 1.2 pounds in 2 days. Retaining some water from 100 calorie bump. Lets see in a week.

Going to go to the gym today and do ICF5x5, cant wait.

[AFC96]

Just got back from the gym..

workout log:

Squat: 166lbs 3x5

- as i used a power rack i did a few sets to find my 5RM. Too exhausted to complete the last 2 sets because of the testing.

Deadlifts: 155lbs 1x5

- really gotta work my deads. Hips shoots up to early. Really weak at deadlifting

OHP: 67lbs 5x5

- my first ever OHP. Hoping to improve this as time goes.

BOR: 78lbs 5x5

For the accesorry work, i just did the bicep curls, as i was really tired already from testing the squats.

note: i had to wait 1.5 hours for the rack to be empty. It could have been a good workout had i already know my 5RM. Felt the workout could have been better.

Squatting without the machine balancing from left to right, really makes a difference. I had to lower 2.5lbs for my squats.

Deadlift is my weakest out of the other lifts, form is bad.

Cant wait for my next workout. Really hungry to break some PRs.

[AFC96]

Picture to be used as comparison in up coming month.

15/October/2014





still small and skinny , lets be small and buff in june.

Body still sucks but chest sucks the mostesst

[AFC96]

Yesterday's Food Log:




Note for the day: Workout could have been better, able to get some micro nutrients in today. Also ate my first fast food in 3 years. Not sure whether too feel happy cause ive become flexible and not fear food or disheartened because i broke a 3 years streak. Lol

[AFC96]

Morning Weigh In: 51.3 Kg

Dropped: 0.7kg from yesteday. It seems my body has adapted to the 100kcal increase and not retain water.

[AFC96]

Goal For the day: Today will be a busy day as i will be applying for University, therefore today is my LISS day. Im aiming to run 4.2km with 2 incline at a speed of 10km/h more or less. Another goal of mine is to get more micro nutrients in.

[AFC96]

Off to the gym to do some LISS with Abs and hyperextensions. Did not do them yesterday cause really exhausted from the 1.5hours waiting.

[AFC96]

Food Log


Quaker Oatmeal - 35g : 130kcal 27c/0f/4p

Dymatize Whey Protein - 1 scoop: 130kcal 27c/0f/4p

Bega Gourmet Cheese slice - 1 slice: 52kcal 1c/4f/3p

Jif Creamy PB - 16g: 102kcal 4c/2f/4p

WW Bread - 2 slices: 160kcal 33c/4f/7p

Total: 574kcal 68c/12f/43p



Lunch:

Red rice - 100g: 110kcal 23c/1f/3p

Chicken Breast - 330g: 363kcal 0c/4f/76p

Sriaracha - 10g: 2c

Total: 481kcal 25c/5f/79p



Dinner:

Chicken Noodle with Dumplings - 1.8 serving: 689kcal 108c/20f/20p

note: Had dinner with family at a chinese restaurant, mom did not finish her meal, so i did the work. She ate a few bites of this.

For each serving i guess its : 60c/11f/11p = 383cals, Am i guesstimating right? lol. If im way off, maybe i gotta cut my cals a bit tomorrow





Snacks:

Quaker Oatmeal - 35g : 130kcal 27c/0f/4p

Dymatize Whey Protein - 1 scoop: 130kcal 27c/0f/4p

Bega Gourmet Cheese slice - 1 slice: 52kcal 1c/4f/3p

Jif Creamy PB - 16g: 102kcal 4c/2f/4p

WW Bread - 1 slice: 80kcal 17c/2f/4p

Biscuits - 1 piece: 50kcal 7c/2f/1p

Total: 544kcal 59c/12f/41p


Daily Total Calorie: 2,288kcal 260c/49f/183p



Note for the day: Did my LISS cardio today for 30mins but i did not do they abs workout i wanted to do because i was pressed for time. Everytime i guesstimate something, i always feel somehow guilty for eating something and not knowing the exact macros. Will be changing this mindset in the following months. Another problem is with fiber, so basically in my food log there are some foods that includes fiber in its total "calorie" and some does not, making my caloric intake not accurate by +-50. I'm not sure whether i should start counting fiber as a calorie or not but i dont think i should, cause from the start i have not been doing that.

Another thing is, it seems like my body is really sensitive to sodium. After just eating a tiny chicken snackwrap at McD my body is bloated all day. I know this is because i dont eat much sodium on my daily life. maybe i should start consuming sodium in high numbers so i wont be sensitive to it.

Can't wait for tomorrow's workout!