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"6"
09-21-07, 12:51 pm
Supp guys. Here's where I stand now. 5'11'', 145lbs, 12% bodyfat. Ectomorph(obviously).

I've cut out all the crap and tried to keep this bulk as simple as possible. I'll get in 6-7 meals a day and whatever I can find along the way. Bring on the pizza and burgers, everything is fare game.

Supps on this journey is also stripped to the bare minimum. Animal Pak, Ultra Iso Whey, creatine and Torrent.

Short term goals and commitments:

I will spend 4 hours in the gym per week and eat at least 6 meals everyday to gain 20 lbs to my frame starting from 24/9/07 until 31/11/07.

Here's my diet plan. I will use this place to put in my HONEST food log as well. Wish me luck brothers.

Meal 1
40g Ultra Iso Whey with 1 tablespoon flaxseed oil in bed.

1 cup skim milk
1 cup oats
1 banana
Animal Pak

Pre-workout
Creatine with 35g dextrose

Post-workout
Torrent followed by 50g dextrose and 40g Ultra Iso Whey.

Meal 2
7oz chicken breast
1.5 cup rice

Meal 3
6oz Tuna
1 baked potato

Meal 4
7oz flank steak
1.5 cup rice

Meal 5
3 scoops Real Gains
2 cups skim milk
1 tbsp Flaxseed oil

TufffGuY
09-21-07, 12:53 pm
Supp guys. Here's where I stand now. 5'11'', 145lbs, 12% bodyfat. Ectomorph(obviously).

I've cut out all the crap and tried to keep this bulk as simple as possible. I'll get in 6-7 meals a day and whatever I can find along the way. Bring on the pizza and burgers, everything is fare game.

Supps on this journey is also stripped to the bare minimum. Animal Pak, Ultra Iso Whey, creatine and Torrent.

Short term goals and commitments:

I will spend 4 hours in the gym per week and eat at least 6 meals everyday to gain 20 lbs to my frame starting from 24/9/07 until 31/11/07.

Here's my diet plan. I will use this place to put in my HONEST food log as well. Wish me luck brothers.

Meal 1
40g Ultra Iso Whey with 1 tablespoon flaxseed oil in bed.

1 cup skim milk
1 cup oats
1 banana
Animal Pak

Pre-workout
Creatine with 35g dextrose

Post-workout
Torrent followed by 50g dextrose and 40g Ultra Iso Whey.

Meal 2
7oz chicken breast
1.5 cup rice

Meal 3
6oz Tuna
1 baked potato

Meal 4
7oz flank steak
1.5 cup rice

Meal 5
3 scoops Real Gains
2 cups skim milk
1 tbsp Flaxseed oil

Looks solid man, good luck.

stumblin54
09-21-07, 12:53 pm
That tuna's going to go right through you you know. I don't believe you're eating enough here.

Stumblin

SDR
09-21-07, 1:44 pm
check out The Lads recent section, that looks like a pretty clean diet, at your weight a whole large pizza, and a massive beef burger wouldnt be a bad idea, calories are your best friend at this point.

i beleive having flax oil with your Iso Whey in the morning is counter-productive - save that whey isolate for post w/o - or morning time without the fats.

What I do is have oats+real gains+milk+PB butter for breakfast - around 750 cals off the bat

good luck

Ronnie Chop
09-21-07, 2:14 pm
but I would consider something other than tuna. Have you tried ground turkey before? Good stuff. Also, throw in some natty peanut butter.

"6"
09-22-07, 3:00 am
That tuna's going to go right through you you know. I don't believe you're eating enough here.

Stumblin

Thanks for the advice bro. I'll stick to this for about a week or so and see what happens. This is my first week back to eating a high cal diet so I'll take it slow. I'll definitely bump up the cals if I'm not gaining weight.



but I would consider something other than tuna. Have you tried ground turkey before? Good stuff. Also, throw in some natty peanut butter.

Yea, was kinda rushed so I forgot to add some stuff. The tuna will be eaten with 2 tbsp of natty peanut butter. And every whole food meal will be eaten with a salad and some olive oil for some much needed fibre, and EFAs. Ground turkey sounds good. I'll definitely pick some up next week and whip me up some ground turkey burger patties.

"6"
09-22-07, 3:05 am
check out The Lads recent section, that looks like a pretty clean diet, at your weight a whole large pizza, and a massive beef burger wouldnt be a bad idea, calories are your best friend at this point.

i beleive having flax oil with your Iso Whey in the morning is counter-productive - save that whey isolate for post w/o - or morning time without the fats.

What I do is have oats+real gains+milk+PB butter for breakfast - around 750 cals off the bat

good luck

Thanks for the advice. You bet i'll be hitting up some burgers and pizza whenever I get the chance. But I reckon the Iso Whey will do its job even if its slowed somewhat by the oils(if thats what you mean by it being counter productive). I take the Iso Whey as my protein source on workout days coz it serves as my pre workout meal. I hit the gym about an hour or so after breakfast. On non workout days I just scramble up 10-12 egg whites with some whole eggs thrown in.

Elite
09-22-07, 7:15 am
Ok, incorporate Nat PB into your shakes. Ditch the skimmed milk for full/half fat milk (Milk can be one of your best allies for bulking). Dont worry bout the Tuna, swap for salmon. If your budget can stretch then swap the iso whey when you wake for real gains, take the iso whey 30-45mins after Torrent pwo. (How long after you wake do you train?)

hjayss
09-22-07, 7:18 am
You need more food you are 5"11 145...do you not like eggs...if so the only thing I would say is you need more carbs and if possible I am not sure about the budget, tuna ohhh no salmon if you want a good fish for a bulk. other than that red meat should be pooring from your veins...just my two cents you have a lot of work to do good luck bro will be interesting to watch this..

"6"
09-24-07, 11:03 am
Today was chest and bi's done in supersets. In the diet department, wasn't a perfect day of eating but I made do.

Meal 1
40g Ultra Iso Whey in bed

4 whole eggs with cheese and mushrooms
2 cups oats

Pre-workout
5g creatine with 35g dextrose

Post-Workout
Torrent

Meal 3(45 minutes after Torrent)
Half a pizza

Meal 4
7oz pork cutlets
1.5 cup rice with veggies

Meal 5
7oz fish
1.5cup rice with veggies

Meal 6
3 scoops Real Gains
2 cups skim milk
2 tbsp natty peanut butter

Giant Killer
09-24-07, 11:05 am
Looks like a pretty good day. You're planning on getting some red meat in the mix right? Try to get red meat at the very least every other day.

"6"
09-24-07, 11:06 am
Ok, incorporate Nat PB into your shakes. Ditch the skimmed milk for full/half fat milk (Milk can be one of your best allies for bulking). Dont worry bout the Tuna, swap for salmon. If your budget can stretch then swap the iso whey when you wake for real gains, take the iso whey 30-45mins after Torrent pwo. (How long after you wake do you train?)

I throw down a shake or a real food meal ard 30-45mins after Torrent. I usually train around 1 and a half hours after my first meal of the day.

"6"
09-25-07, 3:26 am
Looks like a pretty good day. You're planning on getting some red meat in the mix right? Try to get red meat at the very least every other day.

I'm making it a point now to get at least 1 serving of red meat a day. 2 if possible.

"6"
09-25-07, 11:00 am
Worked late ystd so only I only had around 6 hours of sleep and today is leg day. Fuck. It's days like this that I need to break out the Shock Therapy for that extra pick up. It did the trick alright, half an hour after I took it I was ready to go.

I find that I'm getting better results with the Shock Therapy if I use it sparingly. At one time the energy I got from it was tapering off after continual use. Hit the iron hard and destroyed my legs. Damn it felt good, my legs are gonna feel that workout tmr.

Meal 1
2 scoops Real Gains with 1 scoop Ultra Iso Whey in bed.
2 cups oats
1 cup milk

Meal 2
8oz mince beef
2 cups pasta
1 cup mushrooms
1 cup milk

Meal 3
4oz steak
4oz chicken
1 cup rice

Pre-Workout
Shock Therapy with 5g creatine

Post_Workout
Torrent

Meal 4(an hour later)
2 cups skim milk
3 scoops Real Gains

Meal 5
3 whole eggs
2 tbsp natty peanut butter

HKR-Chief
10-17-07, 7:25 am
Hey, "6", What happened? I haven't seen any new posts on this. How's your bulk going?

By the way, guys, why does everyone say no to tuna?

Thanks.

"6"
10-31-07, 12:10 pm
Been busy with exams. Cut my workouts to 3 times a week but incorporated some heavy powerlifting moves for overall thickness. Weight is up to 155lbs now.

"6"
03-04-08, 3:12 am
Here's an updated diet plan for the new year. The focus is on getting in more red meat.


8.00am - Meal 1(preworkout)
40g Ultra Iso in water
1 cup oatmeal
Animal Pak

10.00am - Meal 2(postworkout)
5g creatine
Torrent

11.00am - Meal 3
7oz steak
1.5cups rice

1.00pm - Meal 4
7oz chicken breast
1.5cups rice
Salad with olive oil

4.00pm - Meal 5
46g Miscellar and egg protein blend
1 banana
1 cup oats
3 choc wafer biscuits
3 tbsp peanut butter

7.00pm - Meal 6
7oz steak
1.5cups rice

10.00pm - Meal 7
1 serving Propeptide MBF
23g Miscellar and egg protein blend
2 tbsp Udo's EFA

"6"
05-18-08, 1:53 pm
Another day of eating.

Meal 1(8.30am)

4 whole eggs
4 egg whites
2 cups oatmeal
Animal Pak


Meal 2(11.00am)

1 serving MHP Up Your Mass powder
1 tbsp Udo's

Meal 3(1.30pm)

7oz salmon
1 1/2 cups white rice
Salad

Workout(3.00pm-4.00pm)

Post-workout(4.30pm)
Nitro G
10g creatine

Meal 4
50g Maltodextrin
40g whey

Meal 5
7oz flank steak
1 1/2 cups white rice
Salad

Meal 6
40g Casein in 16oz of whole milk
1 tbsp Udo's


Daily totals:
3900 cals, 254g protein, 381g carbs, 119g fats

"6"
05-19-08, 4:53 am
Went in today and smoked my legs.

Squats 3x8
Leg ext 3x8
Stiff legged deadlifts 3x8
Lying leg curls 3x8

Standing calf raises 3x15
Seated calf raises 3x15

Giant Killer
05-19-08, 9:37 am
Went in today and smoked my legs.

Squats 3x8
Leg ext 3x8
Stiff legged deadlifts 3x8
Lying leg curls 3x8

Standing calf raises 3x15
Seated calf raises 3x15

Back to basics bulk indeed man. Solid foundations that build solid foundations.

Good shit.

"6"
05-20-08, 11:45 am
Today was chest/biceps day:

Superset #1
Incline barbell press 2x8, 1x5(new PR) - had a good spotter, he refused to help even as my face screamed "uncle" at the weight.
Barbell curls 3x8

Superset #2
Flat Dumbell press 3x8
Hammer curls

Superset #3
Flat Dumbell flies 2x8
Cable flies 1x12
Swiss ball crunches 3x15

Here was my meals for the day:

Meal 1
4 whole eggs
4 egg whites
2 cups oatmeal

Meal 2
2 scoops Syntha-6
1 tbsp Udo's

Meal 3
4oz chicken
4oz mutton
2 cups rice

Meal 4
1 serving MHP Up Your Mass
1 tbsp Udo's

Meal 5 (post w/o)
1 serving EAA stack with Gatorade powder

7oz scotch fillet
12oz potatos

Meal 6
1 cup strawberries
2 scoops Syntha six
16oz of whole milk

"6"
05-20-08, 11:47 am
Back to basics bulk indeed man. Solid foundations that build solid foundations.

Good shit.

Thanks for the props bro.

"6"
05-23-08, 2:54 am
Close grip chin ups 3x8
Barbell rows 3x8
Seated wide grip cable rows 3x8
Deadlifts 1x8, 1x6
Rear delt raises 3x8

Thinking of adding some dumbell rows next week. See how it goes.

big_dai
05-23-08, 3:07 am
looking solid dud keep up the good work.

although watch the use of names of others supps/brands it is forbode rule 9.

although popping in "whey" or protein would be a treat, just not other non universal/animal prods.

let the growing begin

D

"6"
05-24-08, 4:47 am
Superset #1
Seated military press 3x8
Tricep Pushdowns 3x8

Superset #2
Side laterals 3x8
Skull crushers 3x8

Superset #3
Barbell lateral raises 3x8
Barbell wrist curls 3x12

Hanging leg raises 4x12

"6"
05-26-08, 11:31 am
Switched up leg extentions for some heavy leg presses this week. One set of leg extentions were done at the end to really fry the quads.

Squats 3x8
Standing calf raises 3 sets to failure

Lying leg curls 3x8
Leg presses 2x8
Leg extentions 1 set to failure

Stiff legged deads 3x8
Seated calf raises 3 sets to failure

never_2_big
05-26-08, 7:11 pm
whats up man, juat stumbled on your journey... always good to see another aussie layin down some iron... good leg session yesterday man, fry those wheels and watch them grow...

whats your supp plan lookin like at the moment. And where did u get your Ultra Iso Whey from? i've been lookin at aussie retailers everywhere and nothing...

Keep up the fight bro.

"6"
05-27-08, 8:52 am
Got a 5lb tub of the stuff when I was on holiday in Malaysia last year. The protein was so much cheaper there I couldn't resist. Anyway that tub is long gone now. I've switched from using straight whey products to protein blends consisting of miscellar casein, egg, and whey. I find they get me better results than straight whey. Wish universal would come up with a protein blend. The protein matrix in real gains would be awesome as a stand alone protein product.

My supplementation is pretty basic now, I've striped it to the bare minimum.

Multivitamin:
Animal Pak(once in the morning)

Postworkout:
EAA Nitro - formerly Nitro G
EAA Stack with some dextrose or Gatorade powder
I alternate between the two.

Creatine monohydrate powder(tried and true)


Protein powder:
Syntha-6
MHP Up Your Mass

I'm not promoting other brand names, its just an honest representation of what I'm using at the moment.

"6"
05-28-08, 11:50 am
Good day today. Set some personal bests. I also busted out my can of Stak which I've been saving for a while. This is my first time running Stak. Looking forward to see what results it'll give me.

Incline barbell bench press 2x8, 1x6 with 2 rest pause reps
Barbell curls 2x8, 1x5

Flat dumbell press 3x8
Hammer curls 2x8
Preacher dumbell curls 1x6

Incline dumbell flies 3x8
Swiss ball crunches 4x12

The meals for today:

Meal 1
MHP Up Your Mass
1 tbsp Udos

Meal 2
Grilled chicken salad
1 chicken breast
1 baked potato

Pre workout
Animal Stak

Post workout
EAA Nitro
10g creatine monohydrate

Meal 3
60g whey
50g Maltodextrin

Meal 4
8oz lean ground beef with a bowl of pasta

Meal 5
40g protein blend
2 cups whole milk
1 tbsp flaxseed oil

Notes on the Stak:
Didn't really feel anything out of the ordinary yet. But it's only the first pak. I'll give it time.

"6"
11-16-09, 9:04 am
So this is my 3rd week of heavy liftin'. Weight is up 6lbs, hope that it will continue to go up.

Today was back and biceps;

Deadlifts - 4 sets 12, 10, 10, 5
Wide-grip pullups - 3 sets 4, 4, 3
Single arm DB rows - 3 sets 12, 12, 10

Barbell curls - 3 sets 12, 7, 6
Alternate DB curls - 3 sets of 10

Pullup strength is still not goin up much. Will prioratize it to my first exercisse in the next workout.

Meals for the day:


Meal 1
4oz Chicken
4oz Pasta(measured raw)

Meal 2
8oz Ground Angus beef
1 cup Corn
1 cup Navel beans

Meal 3 (Post-workout)
1 serving Torrent
4 scoops Real Gains - 30 mins later

Meal 4
6oz Ground Angus beef
3 oz chicken breast
5oz Pasta
Animal Pak

Meal 5
1 packet MRP
Creatine/Glutamine

blackrage
11-16-09, 10:00 am
What i found was really good to improve pull-ups was to aim for a number of total pull-ups to do and complete it in how ever many sets it takes.

E.g. Aim for 30 and maybe you will get 8 in the first set, 6 in the 2nd set, 5,4,3,2,1,1.

And then every week try to do 30 in as less sets as you can. Once you can do 30 in 3-4 sets, up the total pull-ups to 40. Etc. Judging by the number you are repping out, maybe start with 20 total reps.

With this technique, I started on doing 20 total reps in 6 sets to now 40 total reps for 5 sets.

"6"
11-16-09, 11:26 am
What i found was really good to improve pull-ups was to aim for a number of total pull-ups to do and complete it in how ever many sets it takes.

E.g. Aim for 30 and maybe you will get 8 in the first set, 6 in the 2nd set, 5,4,3,2,1,1.

And then every week try to do 30 in as less sets as you can. Once you can do 30 in 3-4 sets, up the total pull-ups to 40. Etc. Judging by the number you are repping out, maybe start with 20 total reps.

With this technique, I started on doing 20 total reps in 6 sets to now 40 total reps for 5 sets.

Enlightening. Thanks, will try that.

"6"
11-17-09, 12:21 pm
Meal 1
4 eggs
1 cup OJ

Meal 2
6oz chicken breast
1 cup corn
1 cup navel beans

Meal 3
8oz ground angus beef
1.5 cup rice

Meal 4
8oz chicken breast
1 cup rice

Meal 5
1 packet MRP
Creatine/Glutamine drink

"6"
11-20-09, 7:49 am
Wednesday was Legs:

Leg extensions 4 sets 15,15,12,12
Front squats 3 sets 15,12,12
Hack squats 3 sets 12,10,8

Leg curls 3 sets 12,12,8
Walking DB lunges across the gym floor 2 sets

Today was chest, tris and calves

Bench press 4 sets of 15, 12, 8, 6
Incline DB press 3 sets 15,7,7
Incline DB flies 3 sets 12,12,8

Dips(bodyweight) 4 sets 7,7,6,4
Rope pushdowns 3 sets 15,12,12

Standing calve raises 5 sets till failure

mritter3
11-20-09, 9:19 am
looking good in here 6...keep at it.

"6"
04-24-12, 3:10 am
Coming off a 2 year lay off, Im finally tired of making excuses for myself so Im starting back at square one. I thought picking up my old thread where I left off is a good place to start.

The goal right now is to make small changes to my current lifestyle that will stick and fit my now hectic lifestyle (juggling a demanding job and getting my post-grad). But step by step, brick by brick I will build my strength, appetite, and body mass.

Supplement plan is simple and basic as well aimed at getting in enough calories, and aiding recovery.

1) Real Gains as needed to meet caloric requirements
2) Whey protein concentrate as needed to meet caloric requirements
3) Multi-V 1 tablet, twice a day
4) Jointment Sport 3 caps, twice a day
5) EAA Nitro taken PWO
6) Atomic 7 taken PWO
7) Creatine taken PWO/with juice on Non-WO days
8) Vitamin C taken PWO

Some quick stats:
Weight: 143lbs
Target weight: 155lbs by mid-July (12 weeks)

Goal is 3300 calories. Eating and lifting consistently again will be an adjustment for the body

Eating log - Monday
Breakfast (upon waking)
40grams whey protein
12oz OJ
1 Multi-V
3 caps Jointment Sport

Breakfast (at work)
1 cup oats
0.5 cup blueberries
1 medium banana
1 tbsp brown sugar
Black coffee to wash it down

Meal 3 Lunch
7oz chicken / fish
2 whole eggs
1 cup white rice

Meal 4
40 grams whey protein
1 cup oats
2 oz walnuts

Meal 5
6 inch steak and cheese Sub

Meal 6
6oz steak
1.5 cups white rice
1 Multi-V
3 caps Jointment Sport

"6"
04-25-12, 4:34 am
Meal 1
40g whey
16oz OJ

Meal 2
1 cup oats
1/2 cup blueberries
1 banana
1 tsbp brown sugar

Meal 3
7oz chicken
2 whole eggs
1 cup white rice

Meal 4
7oz chicken
1 whole egg
1.5 cups white rice

Meal 5
6oz steak
1 cup oats

C.Coronato
04-27-12, 1:05 pm
Good to see your back on track my man. How do you feel?

"6"
07-21-12, 10:43 am
^ good man, thanks for asking. appetite is getting much better, eating 5-6 meals per day is easy now.

Just need to start journaling better perhaps. Strength is way down from previous levels, but is slowly developing.

Saturday eatin' (non-workout day)

Meal 1
3.5 scoops Vanilla Real Gains
1 tbsp maple syrup
1/2 cup blueberries
1/2 cup oats
1 tbsp avocado oil

Meal 2
3 egg omellete with herbs and goats cheese
2 pieces toast
3 slices smoked salmon

Meal 3
50grams protein

Meal 4
1 large cheese/mushroom pizza + beer

Meal 5
5oz steak
10oz potatoes

"6"
07-23-12, 9:09 am
Meal 1 - Breakfast shake
1/2 cup dry oats
1/2 cup blueberries
3.5 scoops Vanilla Real Gains
1 tbsp maple syrup
1 tbsp Avocado oil

Meal 2
6oz garlic pasta
2 tbsp olive oil
6oz grilled chicken breast

Meal 3
6 whole eggs
1 cup oats
1 banana
1/2 cup blueberries
brown sugar

Meal 4 - PWO
1 x EAA Nitro
1 x Atomic 7
5g creatine monohydrate

Meal 5
6oz blade steak
12oz potatoes
Asparagus

Meal 6
40gram whey/miscellar protein shake