View Full Version : Favorite thing about lifting: BULKING
Okay i am new to the site and going to start my Journey thread and will update as i get responses. I did Keto for the summer and got down to 180. It was a good cut but now its time to gain some mass. Weighed in at 190 today. I am 21 years old, and sadly an endomorph i have to be carefull with my carbs and keep them to fibrous ones and complex only after workouts.
Training
Mon-Chest back cardio abs
Tue-Cardio
Wed-Arm Cardio abs
Thur-Cardio
Fri-Legs calves cardio abs
Sat-Shoulders Trap cardio
Sun-Off/cardio
My cardio will always be done at 3.6mph with a incline setting of 8.5. I know you're not suppose to do a lot of cardio for bulking but i will cut when i stop gaining weight.
Supplements
Xtend
vaso-charg
EFFA
Cla
Seasimine oil
Different types of Protien(Myofusion, Scivation, all the whey, ON Casien)
i will use the myofusion and all the whey up, and i will use On Casien and Scivation whey as my staples
and who can forget Animal Pak
Diet
Meal 1(post workout)
1 cup oats
2 scoops protien
100g blueberries
30g peanut butter
Meals 2-4
160g green beans
6 oz chicken
18 almonds
meal 5
10-12 eggwhites with cinnamon
stired in 30g almond butter
meal 6
2 scoops casein
1 TBS flax oil or 30g Peanut butter
sometimes i will use this as my post workout meal
10-12 egg whites 8oz sweet potato 30g peanut butter all stirred together with cinnamon its pretty tastey..make it when i have time
On sundays i allow myself one cheat meal. Pretty clean i will either go to roadhouse get a steak sweet potato and some chili, or i will make french toast from ezekiel or multi grain bread and eat it with a sweet potato and peanut butter.ANd once a month i will allow myself a blizzard.
Let me know what you guys think. Does it seem like a good clean bulk??
T o m m Y
07-26-09, 5:31 pm
Meal 1 is PWO?
So what do you eat before you train or you dont eat?
Yea i take my vaso-charg with a scoop of xtend and sip on 6 more scoops throughout my workout..i workout early each morning around 4:30-5:00 oclock cuase of work but when school comes around and i stop working as much probably start working out later in the day.
Will be going to bed soon..Training in the morning chest supersets with back, then abs and cardio..will post the workout
T o m m Y
07-26-09, 8:39 pm
Dude i would have like a whey/oat shake at 4 and then go lift at 5...
I know i could do that and i appreciate the the advice. I know people say you cant build like that but it works for me. The Bcaa's and glutamine kicks you out of a catabolic state. I like working out on an empty stomach when i get up.
Firefist
07-27-09, 3:08 am
I know i could do that and i appreciate the the advice. I know people say you cant build like that but it works for me. The Bcaa's and glutamine kicks you out of a catabolic state. I like working out on an empty stomach when i get up.
understand bro. Im sure that the aminos you take have some carbs in the mix for flavor and pre/post effects and that sounds good. I used to do that, but now i have the luxury of getting a meal in before i lift (i dont have to get up at 4 every morning anymore).
if i get some carbs in pre (even a cereal bar) it makes my lift just that much better. if you dont like downing a meal, maybe even try sportpharma carbmax, its a really good post product (and imo pre and intra also) to get some carbs to fuel you for your lift.
peace, and will be following.
Thanks man, but the Mix doesnt have any carbs....i am on a diet plan and the only time i get carbs are post workout. Well i do get blueberries along with the oats, i could probably eay them before i work out if you think it would be good. Some peoples body cant handle carbs, it varies for many different reasons, thats why keto works for some and others well they dont have success. I know you guys are trying to help me but i have to limit my carb intake. i love the advice but i am not going to break from my plan till i stop progression..if it is working then dont switch...i am going to go workout will post my workout when i am done..thanks for everything keep the advice coming and i will follow what i can to improve
Hey can you two post a link to your journey's i would like to follow along?
Today was Chest back and abs with cardio. I do three lifts for each body part supersetting one chest with one back. But i start off with just deadlifts. My old strenght is starting to slowly come back. Slow and steady. Dont want my ego to get in the way and hurt myself.
Deadlifts
185x10
205x10
225x10
255x10
Flat dumbell press supersets with barbell rows
80x10 155x10
85x10 165x10
90x10 175x10
100x10 185x10
Incline Barbell Press with wide grip pull ups(no spotter so smith machine presses)
155x10 Bodyweight x10
185x10 Bodyweight x10
205x8 Bodyweight+10lbs x10
225x6 Bodyweight+10lbs x10
Peck Deck with close grip rows
125x10 132x10
135x10 144x10
145x10 156x10
155x10 168x10
Abs are 12-16 reps with 3 sets
hanging leg raises, oblique side bends 40's 50's 60's,decline crunches bodyweight 10's 10's
cardio 30 minutes 3.6 at 8.5 incline and a 5 minute cool down
Start time 5:00 a.m. end time 6:43 a.m.
Good workout nice pump from the carb meal yesterday viens sticking out big time. Was pleased will do better next workout.
I will follow my diet as originally posted will let you know if any changes occur.
T o m m Y
07-27-09, 10:04 am
Nice pulls and pressing bro..
Thanks cant wait to get to were i was last winter and improve upon them
Yesterday instead of eating chicken and green beans, i ate a 5 3/8 oz filet mignon and 6 oz baby spinach
Today i just have cardio probably 35-40 minutes at 3.6 mph and 8.5 incline
Ok i take measurments from week to week either on tuesday's or friday's. I always take them cold (no pump). I want them to be accurate not when i have my blood flowing and pushing into my muscles.
SkinFold Site
Pectoral: 2mm
Ab: 6mm
Quad: 4mm
Bf%: 14
Lean Body Mass: 160.56lbs
BodyParts: in inches
Quads L:22 R:22.5
Calves L:16 R:16
Forearms L:12 R:12
Arms L:13 R:13
Arms Flexed L:15.5 R:15.5
Shoulders: 20
Chest:15
Waist:34
Weight: 189.2
Firefist
07-28-09, 12:26 pm
nice work man, good to see the stats too. now lets see those quads grow. RIDE EM LIKE SPINNAS, MAKE EM TWENTY FO'S!!!!! (AND THEN EVEN BIGGER!!!!!) KEEP ON TRUCKIN!
Yea thanks man..i know they are small i pulled a muscle in my stomach and into my pelvic area had to take a year off of squats and deads i was constantly scared cuase i already had one hernia, (mentally couldnt handle it, i know excuses excuses)but i have been working on my core and just starting squating and doing deads again..its rough have to remind myself i cant stack the bar like i use to yet, but with you guys keeping me straight i am sure i will be back in no time
Do you have a journey man...and if so can you link it
I superset one bicep movement and one tricep movement
First superset
Straight Bar Curls Close Grip Bench(no spotter cant go heavy, can rack heavy weight)
85x10 145x10
95x10 155x10
105x10 155x10
115x10 155x10
thinking about moving my CGB to smith machine triceps not getting a good workout cause lack of weight
Second superset
Dumbell Curls Skull Crushers
35x10 85x10
40x10 95x10
45x10 105x10
50x8 105x10
Third superset
Cable Curl Tricep Push down(no weight posted go by holes)
54x10 7 holesx10
66x10 8 holesx10
78x10 9 holesx10
80x10 10 holesx10
Forearms
Straght bar forearm curls behind back
105x10,115x10,125x10,125x10
Dumbell Forearms curls
35x10,40x10,45x10,45x10
Abs-Side bends 40's,50's,60's,70's, Hanging leg raises 4 sets till failure, decline crunches 5lbs, 3 sets of 10lbs
Cardio 3.6mph at 8.5 incline for 35 minutes, then 5.0 incline for 5, then 4 minute cool down
Cheat Meal/Carb Meal tonight
Texas roadhouse
cup of chilli no cheese, red onion or crackers
6 oz sirlion
2 sweet potatoes(dont want to get the rice only have white)
any thoughts to improve my cheat....i dont want any sweets i dont crave them i want to keep it semi healthy with a little break from the diet going to pound legs tommorrow morning
Went to Ihop instead and got
3 my choice harvest nut n grain pancakes with a chicken fijita omlette with egg whites...didnt know it was going to be so big..i saw someone that had it on their diet plan as a regular meal and thought it would be okay for a cheat.. should have got it without cheese as well...did i go overboard on my cheat..i know the omlette is a lot of calories but i didnt eat the sour cream and i got it with egg whites...ha probably overreacting
Firefist
07-29-09, 1:28 pm
neither of those meals sound bad for bulking. i personally would have went with the chili, steak and sweets though, a better bang for your buck in nutrients and all. Another thing, have fun with it! Its great that you are so diligent with the diet and all, but live a little! your bulking up, a little cheese and cracker to go with that chili isnt gonna destroy you on your bulk. I know that house loves his cheesecake factory, and some dudes up on this forum do somethin along the lines of the egg white and poptart diet, with solid results.
keep it comin man. ill have a journey up soon too and ill link you when i get the chance.
alright thanks man will do
Squats Superset with Laying hamstring curl
185x10 5 pegsx10
205x10 6 pegsx10
225x10 7 pegsx10
245x6 8 pegsx10
Hack Squats Superset with Straigh leg deads
230x15 115x10
270x15 135x10
320x15 165x10
370x15 185x10
Leg extensions with Short range Hamstring curls
8 pegsx10 7 pegsx10
9 pegsx10 6 pegsx10
10 pegsx10 6 pegsx10
11 pegsx10 6 pegsx10
Sitting calf machine
90,180,180,180x10
Standing dumbell raises
60's,70's,80's,90's x10
Cardio 3.6 mph at 8.5 incline Cool down 5 minutes
Cardio after legs suck, the peg count is how many holes down i do, no weight measurments on the machines its old school gym just how i like it.
I add 2 scoops proteing and 32g peanut butter to leg day for extra cals, and nutrients
I like to bury myself doing squats always have since high school had to in competitions.
feeling pretty light headed ha have to get something to eat p.c.
Seated barbell press in front of head superset with behind the back barbell shrugs
115x10 225x10
125x10 245x10
130x10 275x10
140x7 315x10
Side lateral Raises with DB shrugs
20'sx10 90'sx15
25'sx10 95'sx15
30'sx10 100'sx15
35'sx10 110'sx15
Bent over reverse fly's with Prone Shrugs
25'sx10 60'sx10
30'sx10 80'sx10
35'sx10 80'sx10
40'sx10 80'sx10
Cardio and abs the same as before.
Firefist
07-31-09, 7:11 am
Solid training man. Love the supersetting action. im quite the fan of supersets as well. Keep it coming!
Yea i am loving the supersets...cant do as much weight as doing one exercise and sitting around, but in the long run it will make me stronger and my body needed some shock
Nothing today except for cardio