BennoMac's Lean Bulk Log

[BennoMac]

My First Bulk currently at 184 pounds looking to gain some strength and hypertrophy.
Looking to Run this until i have gained around 25 pounds at a rate of around 1-1.5 pound per month running 200 calories over maintenance on lifting days and 300 less than bulking calories on non lifting days
Maintenance Calories = 2800
Bulking Calories = 3000
Non Lifting Calories = 2700

Running a Upper/Lower Splits 4 days a week Tuesday, Wednesday and Saturday, Sunday.

Currently Reverse Dieting from 1950 Calories going 2400 for 1 week, 2600 for 1 week, 2800 for 1-2 weeks then starting my bulk either 1st or 2nd week of November.
Finding out my weight set for my workout it is as follows.

Upper A:
Barbell Row 3 x 6-8 -P
Incline DB Press 3 x 8-12 -P
Weighted Chin-ups 3 x 8-12 -P
Weighted Chest Dips 4 x 8-10
Tri's 3 x 8-12 - Skullcrusher
Bi's 3 x 8-12 - Ezbar Curls
DB Lateral Raise 3 x 8-12

Lower A:
Squat/Deadlift (Alternate each week) 4 x 4-6 - P
Leg Extensions 3 x 8-12 - P
Leg Curl 3 x 8-12 - P
Standing Calf Raise 4 x 6-8
Weighted decline Situps - 3 x 8-10

Upper B:
Flat DB Bench Press 3 x 8-12 - P
Lat Pulldown 3 x 8-12 - P
OHP 3 x 8-12 - P
T-Bar Row 3 x 10-12
Flys 3 x 12-15
Tri's 3 x 12-15 - Rope Pulldown
Bi's 3 x 12-15 - Single Arm Curls
Face Pulls 3 x 10-12

Lower B:
Leg Press 4 x 8-12 -P
RDL 4 x 8-12 -P
Leg Extensions 3 x 12-15
Leg Curl 3 x 12-15
Seated Calf Raise 4 x 8-12
Weighted Russian Twist 3 x 8-10

Progression In Bold

Week 1 Weight 80% of 1RM x 8 Reps x3-4
Week 2 Add 5 pounds 7 Reps x3-4
Week 3 Add 5 Pounds 7 Reps x3-4
Week 4 Add 5 Pounds 6 Reps x3-4
Week 5 Deload back to Week 1 for 8 Reps x3

Week 6 80% +5 Pounds 8 Reps x3-4
Week 7 Add 5 pounds 7 Reps x3-4
Week 8 Add 5 Pounds 7 Reps x3-4
Week 9 Add 5 Pounds 6 Reps x3-4
Week 10 Deload Back to Week 6 for 8 Reps x3

[BennoMac]

First 2 days of running 2400 Calories and working out. Finding weight for running 8 reps.
Think i did well.

Calories - 2388
Upper A: Tuesday
Barbell Row - 3 Sets x8 - 100kg
Flat Bench Press - 3 Sets x8 - 80kg
Weighted Chin-ups - 3 Sets x8 - 10kg
Weighted Chest Dips - 3 Sets x8 - 20kg
Triceps - Rope Pulldown - 12, 11, 10 - 120lb, 130lb, 140lb
Bicep Single Arm DB Curls - 12, 11, 10 - 15kg, 17.5kg, 20kg
DB Lateral Raise - 12, 11, 10 - 8kg DB
Face Pulls - 12, 11, 10 - 100lb, 110lb, 120lb

Calories - 2391
Lower A: Wednesday
Squat - 3 Sets x8 - 120kg
RDL - 3 Sets x8 - 80kg
*Leg Extensions - 3 Sets x12 - 60kg
*Leg Curl - 3 Sets x12 - 60kg
Standing Calf Raise - 3 Sets x12 - 120kg, 140kg, 160kg
Weighted Decline Sit-ups - 3 Sets x10 - 30kg DB

[BennoMac]

Upper/Lower B done.

Upper B Felt flat as i worked out fasted in the morning as i had a busy day planned with Breakfast and lunch out.

Lower B Was amazing following some nice Pancakes in the morning.
Loving Eating more!

2 more weeks of reverse dieting then let the bulking begin.

Calories
Thursday - 2312
Friday - 2330
Saturday - 2367


Workouts below

[BennoMac]

Week 2 Upper

Played around a bit with the weight again to see how id go, struggled with 80kg x8 Flat Bench, but chest is my weakest by far so want to Push this alot.
Also added Dumbell Side Bends to Lower A as i felt abs were lacking, So far so well.
Eating at 2600 Calories this week 3 more weeks of Reverse diet then start the Bulking.

[BennoMac]

Todays Workout was great, managed to get 4 sets on everything.
My forearms and biceps were screaming at the end. and even added weight.

Weight was very unsettling this morning. still eating at 2600 calories and weighed in at 190 this morning... 6-7 pounds added in this reverse diet god a i hate water weight... Measurements are still the same so im not that fussed.

[BennoMac]

Weighted myself this morning 3x on different spots on the floor got 85.7kg all 3 times which is good.
Did it at the same spot as i did yesterday and got 85.7kg so im going to use this spot and start weighing myself daily and average it out. Will post the log here as im aiming for only 1-1.5 pounds per month added.

Since 2 weeks have past i have added 2.2 pounds in weight but my measurements remain the same so im guessing its water weight.
Going to hold at 2600 calories this week again to see if i hold at 85.7kg or gain weight as this could be my maintenance calories then, thought it was 2800 as i ate at 2800 for 4 weeks last diet break and didn't gain any weight except the first water weight gain, must have been moving more or something.

[BennoMac]

Deadlifts felt great today but my grip was still crap from yesterday so needed straps for the 4th set.
Did 3 warmups and did 3 sets of sumo at 120kg, 80kg and 60kg for 8 after to. 10 sets of Deadlifts not bad.
Hamstring are still sore from RDL's but pushed through it today.

[BennoMac]

Sticking with 2600 calories this week until i get my blood results back to see if my body is stuffed up but i seem to be holding weight at 2600 so might be my maintenance calories instead of 2800.
Keeping Protein above 230G Fats above 70G and Carbs for the rest, usually around 200-220g.
First week of adding weight to Core exersises. Went really well, squats felt heavy and pretty sure last rep on 3rd set didn't count... left knee if a bit sore. Did face pulls on the seated row machine, lot harder needed to drop weight to get form in might do lower weight and add a set for form.
Added Close Grip Bench Press to Upper A as i felt triceps needed a bit more isolation work and will add incline bicep curl to Upper B as Bicep got smashed on A but not on B.

[BennoMac]

Saturday - Ate 2600 Calories Still keeping Protein high 230g. Went out for dinner ate clean still chicken breast parmi no cheese or crumbing with chips and colslaw. Had some ice cream for dessert and some skittles while watching the new Thor, BTW must see if your a fan of those movies.
Workout was good, Incline Bench felt amazingly easy at 32.5kg DB's hopefully keeps up. Dropped weight on Tbar rows to get form in better, got to get the Squeeze on those lats.

Sunday - Ate 2600 Calories made an amazing Cheeseless quiche for lunch.
Workout was killer... my grip strength on the deadlifts was bad did 1 set of 162.5kg before my grip let me go, so did 3 sets of 6 with straps.
Hamstring curls are getting harder so dropped weight to make sure i get the squeeze in.

Added 2.5kg to all main lifts seemed pretty easy to, going great so far.

[rossblob]

What are your macro (specifically your carbs) intake looking like? (I understand this was a year ago now...)

[BennoMac]

What are your macro (specifically your carbs) intake looking like? (I understand this was a year ago now...)

Top one is Lifting days
Bottom is non lift Days

[BennoMac]

This weeks A Workout so far was good, 85kg Benchpress felt really easy at 85kg 4 sets of 6 reps. Dropped Barbell Row to a better form weight of 85kg will follow my bench press for progress.
Managed to add 2.5kg to my weighted drips for chest and switched Skullcrushers and Ez-Bar curls to A in hopefully that my grip strength is better on Lower B for deadlifts.

Hit 4 sets of 6 reps on 125kg squats today. Felt heavy but form was good the whole time.

Upping calories to 2800 on lifting days and 2500 on non lifting days see if we can start to put on some weight now. 3 weeks of maintenance is enough. If no weight has been added in 2-3 weeks i will up calories again.
Going for only 0.5kg - 1kg of weight added per month

[BennoMac]

Week 4 Done.

Both workout went really well.
Saturday added Rear Delt flys to the list and dropped second bicep accessory as my biceps were spent but felt my rear delts needed some attention. Incline DB press felt light at 35kg so hopefully this continues
Sunday Deadlift was good 165kg 4 sets of 5 no straps, seems switching some exercises to A worked for my grip. Though my Back is a little sore after... Got a wicked Cramp in my calf on the 3rd set so desided to not do 4.

Rolling into my first De-Load week next week, and i need it my body is pretty sore, going to up the Cardio a little bit next week to 5 days will not do Cardio on Lower workout.

Kept calories at 2800 on lifting days and 2500 on non lift, though Thursday i miss added my morning oats added 7g instead of 70 so ate around 2900. Scales were less this week... go figure haha

[BennoMac]

So as i said some time ago im weighing myself everyday to see if i can find the correct calories for my lean 1-1.5 pounds per month bulk.
So far i have eaten 2800 on lift days and 2500 on non lift days and have not gained any weight except for the water/Glucose normal add.

So i think im going to up to 3000 on lifting days and 2700 on non lift days.
Also my day life has changed and i think im moving more during the day now to so might have to adjust for that.

[BennoMac]

First Workouts of the Deload week is done.
Returning to the Week 1 weights for 6 reps.

For some reason these feel very heavy still....
Calories are still the same this week 2800 on Lifting days and 2500 on non lifting days.

[nickbali]

Hi Guys,
Started Kickboxing and I have to say that it is changing my life....
A little about me:
Nick - 37 yo
1.69m (5feet 6.54 inches)
63.7kg (140.43lb)
Body Fat 12%
BMI 22.3
lost 8KG in 4month

MY GOAL: Clean Bulk
My Training: Boxe: 1h x 2 days a week // Weight: 45m X 5 days a week + 15min Cardio X5 days a week // Rest: 2 days a week
Sleep: 6 hours a day

My Diets: this is where I am lost.

I was at 2118 calories intake average per day.
my last month of same training, my overall weight is still the same BUT I gain 1,1KG of body fat mass & lost 1.1KG of Muscle Mass
Very confusing to me. Maybe due to my diet??
I have attached my new proposed Diet log (details with Macros) should I follow it or please correct me if I am wrong.
I am trying hard to gain lean muscle here but seems like it is the opposite now.

Thanks a lot.
Cheers
Nick

[BennoMac]

think wrong thread?

[Mrpb]

Hi Guys,
Started Kickboxing and I have to say that it is changing my life....
A little about me:
Nick - 37 yo

Welcome. Please create your own thread in the nutrition forum.

[BennoMac]

My Deload Week is gone, though it felt very heavy still... Upping Calories next week by 200 a day as i have lost almost 2 pounds this week while eating at 2800/2500.



Saturday - workout was Solid switched to Seated DB OHP ran 25kg for 4 sets 6 reps felt heavy, guess i got to work up to it now, Triceps got smashed with close grip press 60kg 4 sets 10 reps... ouch
Sunday - Legs are very sore after this workout, Grip held out on deadlifts which is good. Dropped seated calf raises down to 60kg for better form.

[BennoMac]

Week 6 started with a bang Weighing 87kg 3 days in a row, so bloated its not funny...
Started eating 3000 on lifting days and 2700 on no lifting will do this for 2 weeks see how weight goes.

Tuesday - Workout felt great, bench press felt easy but weighted Chin ups were kind of hard had to stop at 6-7 reps for a few seconds then do the 8th. Swapped Ez-bar Bicep curl to hammer curls. These were hurting my wrists to much.
Wednesday - Lower body, was abit worried about my left knee as it was a bit sore on the first warm up of squats but after the first rep set of 122.5kg it felt great. Did these with ease no real issues first time for a while it didnt feel heavy. Standing calve raises i dropped to 160kg for better form and wow the burn was much worse...

[BennoMac]

quick update started studying for my Personal Trainer Qualification last night. very excited about it, should hopefully be done in a few months.

Also bloating seems to have settled down! yay.

[AdamWW]

quick update started studying for my Personal Trainer Qualification last night. very excited about it, should hopefully be done in a few months.

Also bloating seems to have settled down! yay.

in

Glad your bloating has gone down. Today my bloating was crazy too.. zero idea why. Really sucks when you're trying to build mass and somedays you could eat a house and the next you feel like you need barely anything..

[BennoMac]

in

Glad your bloating has gone down. Today my bloating was crazy too.. zero idea why. Really sucks when you're trying to build mass and somedays you could eat a house and the next you feel like you need barely anything..

Indeed... i hate that so much i usually feel like i can eat a whole shop between 6pm and bed time... so bad like i eat a 800 calorie dinner and 30 min later im straving.
Oats at night help a lot i eat 1 hour before bed then i sleep like a baby.

[AdamWW]

Indeed... i hate that so much i usually feel like i can eat a whole shop between 6pm and bed time... so bad like i eat a 800 calorie dinner and 30 min later im straving.
Oats at night help a lot i eat 1 hour before bed then i sleep like a baby.

Agreed... i just hate the unpredictability of it all and like you said food pre-bed always makes me sleep better too... but yeah I mean today I wasn't even hungry until 10am and it was only a slight hunger... then during the day I didn't get hungry until after training but again it was very subtle... fast forward to now and I have to force down more calories... digestion for me personally has been way off. I mean yesterday I was a bottomless pit and now it's the total opposite, but I KNOW I'm going to get into bed, then suddenly like 4 hours later I'll wake up and want to gorge.

sigh ;o)

[BennoMac]

Agreed... i just hate the unpredictability of it all and like you said food pre-bed always makes me sleep better too... but yeah I mean today I wasn't even hungry until 10am and it was only a slight hunger... then during the day I didn't get hungry until after training but again it was very subtle... fast forward to now and I have to force down more calories... digestion for me personally has been way off. I mean yesterday I was a bottomless pit and now it's the total opposite, but I KNOW I'm going to get into bed, then suddenly like 4 hours later I'll wake up and want to gorge.

sigh ;o)

Yep... it does suck. but im kind of always hungry just varies on the hungriness i never hungry in the morning at all i could go to 1-2pm before eating easy but i feel better when i have something in the morning, not tired ect...

I hate having to force down food... when your bloated and full and still got 2 meals to go ahhh sigh.... but i want results so i got eat.

[BennoMac]

Week 6 Done - First week after first deload, i can for sure see the reason for a deload, i had alot more strength this week.
Ordered myself a new lifting belt and knee support braces for squats as my left knee is getting to be a bit of a worry.

Saturday - Did fasted Cardio as i woke up at 5:30am and needed a boost for the day. Everything felt pretty ok the lat pulldown felt heavy was a bit sore on sunday which is a first. Switched to seated DB OHP felt it alot more in the shoulders then standing so im glad i did
Calories - 3000

Sunday - Felt tired all day thought my workout would of sucked but 162.5kg Deadlifts went up really easy for 5. i was going to go for 6 but i stopped myself, grip went again on last set so needed straps, so much easier with straps i should just use them on my working sets.
Calories - 3000

[BennoMac]

Felt bloated from Monday to Thursday and the scales show it. but upping calories to 3000 average only moved a little bit 200-300 grams which is the right direction for a lean bulk.
Looking a bit bigger i think... so hard to tell will upload a photo.



Gym selfie

[BennoMac]

Week 7 A

This week started out fine bloating alot less which is good, seems to be intake of higher carbs does this i have limited my carbs to 250-300g and upped my fats so far no bloating as much.

Tuesday - Workout was good hit some good bench press numbers surprissingly easy to. Triceps were sore yesterday seems to be working them good. Shoulders we good to.
Wednesday - Used a belt for squats for the first time and wow this does help alot 125kg for 7 reps,4 sets felt so easy. Got my new belt in the mail so decided to give it a run very good. Quads were sore after this workout and i think i went deeper on the squat than normal, wanted to go for a 1rm but didnt.

Calories were 3000 and 2700 on no lift days

[MrGreenX]

Your Jul 11 pics look so skinny... your gym selfie looks so beast, nice progress
Can you tell me how you found your maintenance ? I've lost around 16 pounds so far in just under 90 days, not sure if that's too quick, or just right. 168cm, 70kgs, I'm taking in 1600 cals daily, working out for 15 mins of bodyweight exercises and 15 mins of cardio, pretty much HIIT so it's a lot of work.

[BennoMac]

Your Jul 11 pics look so skinny... your gym selfie looks so beast, nice progress
Can you tell me how you found your maintenance ? I've lost around 16 pounds so far in just under 90 days, not sure if that's too quick, or just right. 168cm, 70kgs, I'm taking in 1600 cals daily, working out for 15 mins of bodyweight exercises and 15 mins of cardio, pretty much HIIT so it's a lot of work.

Need to eat at a calorie level that means you dont lose or gain weight for 2 weeks or more.
For me it was pretty much what was said on the TDEE calc online from DamnRipped http://damnripped.com/tdee-calculator/
16 pounds in 12 weeks is a good rate if you want to lose weight aim for 1-2 pounds per week is a nice figure. for you maybe Maintenance is around 2400 so your currently eating around 800 calorie deficit so could come up a little if you feel tired, weak or hungry.