The Ultimate Lean Bulk: "No One Said It Was Easy"

[ugasar]

First off, a little bit about me. I have been a member of BB.com for quite a while now, and decided that after talking to a few people, I finally wanted to start my own log. This is assuming that (a) I have enough time to keep up with it how I would like to & (b) I get enough people to follow along and enjoy it. I follow many logs on here, and have always wanted to start my own, but didn’t know how time consuming it was so we will see how things go. There are only a few things in life that mean more to me than my time in the gym day in and day out. I started lifting weights hard going into my senior year of high school for football season, but in the past few years I have fallen in love with it even more. In undergraduate school, I was a solid 210 pounds and easily the strongest I have ever been (365 Bench, 405 Squat). I then went to pharmacy school and decided I wanted to get lean & “ripped,” but I went about it the wrong way. I started running miles after every workout and not following a proper nutrition plan. Therefore, I lost ALL of my strength and my weight plummeted down to 155 pounds. Over the past 6-8 months I have been focusing on putting weight back on (currently 170 pounds), as well as increasing my strength back to where it was, which leads me to the point of this log:

- Gain lean muscle mass and get back to looking like I actually lift again when wearing a t-shirt (~190-200 pounds)
- Have fun while doing so and hopefully give you guys a great log to read/follow every day
- Learn & receive “constructive criticism” from others to better myself and reach my goals

The log:
I will try to post as often as I can, hopefully daily & even more frequent. I will post my workout routines, daily macros, and other current events (both relevant & irrelevant). I weigh myself daily, but will probably only update it in my log once a week. If you have any questions, etc. feel free to ask away in the log. Feedback and following is much appreciated.

The diet:
One of the few things that mean more to me than the gym is food. I practice IIFYM, but still try to eat “clean.” However, I absolutely LOVE ice cream and eat it after every workout. I eat a lot of the same meals over and over during the week because (a) I enjoy it, (b) it works for me due to my work schedule & (c) is easy to prep for the week. Like I said, I keep it healthy during the week but I love a good cheat meal (or 2) on the weekend with these being the only meals I ever eat out. With all of this said, prepare for a lot of food porn!

The workouts:
I LOVE the gym! My workouts are long and may be excessive to others at times, but it is my therapy and my sanctuary. On average, I lift 6 days a week with a rest day somewhere in the middle of the week for a recharge (normally either Wednesday or Thursday). Right now, I train every body part once a week and chest twice a week. I have not one repped maxed in years but my recent lifts include Bench 265 x 2, Squats 285 x 6, and Deads 285 x 6. You will most likely be shocked at how long my workouts look, but I work hard and enjoy it. Just know this.. I am one of the most discipline people you would ever meet, both in and out of the gym. I grind, I get after it. I may not be the biggest, fastest, or strongest, BUT I will out work you EVERY. SINGLE. DAY!

Without further ado, sit back and enjoy the ride as I put on some serious mass with plenty of gainzzzz on my quest to 190-200 pounds!!!!!

[MikeWines]

1rd.

[spicyprice]

Hey there! I always love your posts from the nutrition section. Are you the guy who started one of the Ice Cream Blogs? On second scoop or the other one?




Also, IN!

[ugasar]

1rd.

Yesssirrr!!!!!

Hey there! I always love your posts from the nutrition section. Are you the guy who started one of the Ice Cream Blogs? On second scoop or the other one?
Also, IN!

Well thanks!! I have thought about starting an ice cream blog, but never thought my writing was good enough haha.. I just love to try all different kinds and offer my opinion on them (which will continue in this thread). Thanks for following!


Stay tuned!! Crushing back today!!

[ugasar]

Did You Know.. The city with the lowest marriage rate in the United States: Washington, D.C.

BACK Day
** = Supersets

T-bar Row
115 lbs. (increasing by 25 lbs/set) up to 205 lbs. then back down

Pull-ups
4 x 10

Seated Rows
4 x 10

Wide Lat Pulldown
4 x 10

Bent Over Dumbbell Rows
4 x 10 @ 75lbs

Behind Neck Pulldowns**
Wide-grip lat rows**
Seated Row Bar Pulldowns**
3 x 10

Reverse Pec Deck Flys
4 x 10

Hammer Strength Free Weights Machine Rows
3 x10 + 1 dropset

Reverse Cable Flys**
Standing Straight Arm Pulldowns**
4 x 15 low weight burnout

I AINT DONE YET!!!!!
Lying Crunches**
Hanging Leg Raises**
Decline Crunches**
4 x 25 reps

Side Crunches**
Jack Knives**
Knees to Chest**
3 x 30 reps

Cardio
10 minute jog
10 minute walking cool down



Daily Macros: 3577 – 80F/446C/259P

Cake Batter Proats topped with vanilla cupcake goldfish, holiday sprinkle cookie crisp & blueberries



Talenti Raspberry Cheesecake Full Review in Ice Cream Thread


Lifts felt unbelievable today after a rest day yesterday! Pumped about the last work day of the week & looking forward to the weekend. Trying to line up a cheat meal or two. Aiming for chest tomorrow and arms for a Sunday funday.

[sonnydfrizzy]

TL;DR
Saw food pr0nz.
Saw username.

Read all of it. And subbed.

IN

[Felipon]

Sub'd, hoping to see that food p0rn you post in the MEN thread!

[spicyprice]

Yesssirrr!!!!!



Well thanks!! I have thought about starting an ice cream blog, but never thought my writing was good enough haha.. I just love to try all different kinds and offer my opinion on them (which will continue in this thread). Thanks for following!


Stay tuned!! Crushing back today!!

AH, Thats why, I always see you post in the ice cream thread. Looking forward to loits of ice cream pics!

Got a question... reverse Vbar? What is that?

[ugasar]

TL;DR
Saw food pr0nz.
Saw username.

Read all of it. And subbed.

Sub'd, hoping to see that food p0rn you post in the MEN thread!

Thanks guys!! You can expect tons of food pronzz and gainzz!!

Got a question... reverse Vbar? What is that?

I meant Seated Row Bar!! Thanks for making me aware haha..

Seated Row Bar: http://www.dickssportinggoods.com/pr...13986.12598195
Reverse V-bar: http://www.pacillo.com/detail.asp?product=274 (guess it is called a V-bar but always say reverse since it is upside down haha)


Will report back later today after some Chest!!! Happy Valentine's Day!!!
Ohh and was out for an oil change early this morning so decided on some pre workout fuel:


That $ Shot tho!!!!! Cookie Dough Filling!!!!

[ugasar]

Did You Know.. During Queen Victoria’s reign, she sent nearly 2,500 Valentine’s cards.


CHEST Day
** = Supersets


Cable Flys**
Upside Down Bosu Ball Push-ups**
3 x 15

Bench Press
165 x 10
185 x 10
215 x 10
225 x 8
245 x 6
245 x 6
265 x 2

Aerobic Ball DB Flys
3 x 10

Incline DB Press
80 x 8 reps x 5 sets

Incline DB Flys
3 x 10

Decline Press
185 x 10
215 x 8 x 2
225 x 6 x 2

Peck Deck
3 x 10 + 1 Drop Set

Hammer Strength Incline Press
4 x 20 Low Weight Burnout

Variation Angle Cable Flys
4 x 20 Lower Wegith Burnout

Cardio
15 Minute Jog
10 Minute Incline Walk
10 Minute Walk Cool Down


I absolutely love the weekend lifts! Bench felt a little weaker today, but overall it was a great chest session. Lining up a good cheat meal tomorrow after an arms session. Other than that, just knocked out some chores, grocery shopping, watched 3 point & dunk contest. Hoping everyone out there is enjoyed their Valentine’s Day!


Daily Macros: 4,045 – 112F/505C/254P


Mac’N’Cheese sometimes you just gotta release your inner fat kid

[mussina123]

In for your food & gainz brah

[spicyprice]

#1... that freaking donut!!!! I have a soft spot for donuts.... and that one looks like my belly would love it.

#2. whats the deal with the aerobic ball DB flies vs doing them on a bench?

[ugasar]

In for your food & gainz brah

Thanks mayne!!! Good to have you in

#1... that freaking donut!!!! I have a soft spot for donuts.... and that one looks like my belly would love it.

#2. whats the deal with the aerobic ball DB flies vs doing them on a bench?

#1: Had to get the Vday special while it is around.. Just might go back for the Brownie Batter next weekend (even better IMO)
#2: Not much really besides really concentrating on the core & just changing up the angles!


Just got back from arm session and man what a pump!! May throw a pick or two up later if I feel like it.. Thinking about grabbing some Zaxby's for my weekend cheat meal later today! Macros will be hit today!!!!

[spicyprice]

Just saw your post in MEN.... completely forgot you are the guy in GA!!!!!!!!!!!!!!


I lived in Augusta for a few years and still have a house there. Was just back in September. I miss the south.....

[ugasar]

Just saw your post in MEN.... completely forgot you are the guy in GA!!!!!!!!!!!!!!
I lived in Augusta for a few years and still have a house there. Was just back in September. I miss the south.....

Yes!! Good ole South GA.. You may miss GA, but I'm not sure I would complain if I was living out West in Cali
Let me know if you are ever down this way again!




Did You Know.. If all the people in the world stood on top of each other, they’d stand 6 million miles tall.

ARM Day
** = Supersets


Skull Crushers**
Rope Extensions**
Dumbbell Extensions**
4 x 10

Dumbbell Curls
3 x 10
Spider Curls
3 x 10

Weighted Dips
3 x 20 @ 25lbs. + Dropset
V-bar Overhead Extensions
4 x 10

Cable Curls
3 x 10
Seated Incline Dumbbell Curls
3 x 10

Seated Triceps Pushdown Machine**
Machine Tricep Extension**
4 x 10
V-bar Extensions
4 x 10

Drag Curls
4 x 10
Concentration Curls
3 x 10

Reverse Grip Tricep Extension**
Single Arm Cable Tricep Extension**
4 x 10

Hammer Curls
Run the rack from 55 to 25 (dropping 5 pounds increments)
2 x 5

Overhead Rope Extensions***
Seated Machine Curls***
6 x 20 Low Weight Burnout

Cardio
15 Minute Jog
10 Minute Incline Walk
10 Minute Walk Cool Down


Once again, the lifts felt great and the pump was amazing for an arm day! Just lounged around all day and considering watching some of the NBA all-star game tonight. Not too happy about the weekend flying by, and not ready for work tomorrow. BUT I'm hoping to be feeling recovered and energized after higher calories today for shoulders tomorrow. I hope you all enjoyed your weekend!


Daily Macros: 4,065 – 112F/510C/254P

Cellucor Molten Chocolate Proats topped with a sliced banana & a Trader Joe’s dark chocolate PB cup



Zaxby’s Chicken Fingerz & Onion Ringz

[MikeWines]

Dang son, volume is through the roof

Stimulate, not annihilate...

[determined4000]

here

1, Why do you train body parts 1x a week
Just like it that way or something? Because almost all current research shows you should hit them at least 2x with less volume rather than blasting it once per week


2. For someone in the 160lb area, you got a real high cal intake
How low were you at when you were struggling with eating and running?
I guess I am asking how uch you increased your intake with your new goals and any adaption you have seen with your body.

[ugasar]

1, Why do you train body parts 1x a week
Just like it that way or something? Because almost all current research shows you should hit them at least 2x with less volume rather than blasting it once per week

2. For someone in the 160lb area, you got a real high cal intake
How low were you at when you were struggling with eating and running?
I guess I am asking how uch you increased your intake with your new goals and any adaption you have seen with your body.

(1) Yes pretty much.. Went to it about a year ago and have stuck with it since! Would love to hear more about it though, definitely interested.. Any articles?

(2) I didn't count calories then and that was probably my problem.. But I can guarantee you that I was not eating over 2,000 calories any day during that time frame.. So basically have built up to double my caloric intake and have put on 15 pounds since! Currently weighing 171 as of this morning by the way, just fyi

[determined4000]

wow
2x the cal intake
that must be at least more enjoyable

[ugasar]

wow
2x the cal intake
that must be at least more enjoyable

Yeah at times it is, but can also be quite full some days and hard to get all the cals down!

[determined4000]

Yeah at times it is, but can also be quite full some days and hard to get all the cals down!

this is why God invented cheese
I am convinced based on experience

[ugasar]

this is why God invented cheese
I am convinced based on experience

HAHA!! Yeah I have been talking to Mike a lot and he recommended by all means upping my fats if I can't hit caloric needs on some days.. BRB does PB count?!?!?

[determined4000]

HAHA!! Yeah I have been talking to Mike a lot and he recommended by all means upping my fats if I can't hit caloric needs on some days.. BRB does PB count?!?!?

of course
But I am not as good as making them as you

I love PB, use it on Sweet taters, bananas and apples mostly.
Cheese is great for me because I can use it on meats, potatoes AND veggies.
My "proatmeal" also includes melting in CC to my oats. Wait, whut

I just love me some cheese but I think it is genetic. My dad melts cheese on practically everything.

[ugasar]

of course
But I am not as good as making them as you

I love PB, use it on Sweet taters, bananas and apples mostly.
Cheese is great for me because I can use it on meats, potatoes AND veggies.
My "proatmeal" also includes melting in CC to my oats. Wait, whut

I just love me some cheese but I think it is genetic. My dad melts cheese on practically everything.

PB on sweet taters... Winning! On apples.. Winning!! But on bananas.... WINNING!!!! Would eat PB & Banana sandwich (& sometimes with fluff & sometimes with honey) EVERY DAY!!!!

I enjoy cheese, but I could easily go without it if I had to. Well that is besides cottage cheese! Although I don't put them in my proats, I am sure I would love that.. I enjoy parmesan cheese over my steak/chicken/turkey, rice & broccoli bowls though! And I eat a cottage cheese and egg (yes very weird combo) sandwich every night before bed. That is another thing I absolutely love.. EGGS!!! Don't even get me started.. Put them on anything and everything I can haha!

[MikeWines]

6-14 eggs/day crew.

[spicyprice]

6-14 eggs/day crew.

Man, egg prices have DOUBLED here..... used to be 3 eggs every morning. But that has gone down to ZERO eggs/day.

[determined4000]

Man, egg prices have DOUBLED here..... used to be 3 eggs every morning. But that has gone down to ZERO eggs/day.

do you have Sams clubs or costcos
they are mad cheap there in bulk

[EmperorRyker]

Man, egg prices have DOUBLED here..... used to be 3 eggs every morning. But that has gone down to ZERO eggs/day.

do you have Sams clubs or costcos
they are mad cheap there in bulk

What price do you guys get them for then? When they're on sale at Walgreens ($1.29/dozen) or Harris Teeter ($2/18 count), they can be had for pretty cheap, and I'm not sure Sam's Club and Costco could get even cheaper.

[determined4000]

7.5 dozen for $11
occasionally my local store(s) will do a buck a dozen sales and I will grab a bunch.

[ugasar]

Just looked at an old receipt of the last time I bought eggs & I pay $4.19 for 30 eggs.. Therefore, that equates to $1.68/dozen. I was not aware of the increasing prices of eggs!