12 Week Bulk - Time to Begin!

terizius

Last year, I did a 12 week body transformation challenge. During that time, I gained about 10lbs, increased strength and saw noticeable improvements in my body. Then, I got a new job, moved, finished my masters and basically, got lazy. I'm finally ready to get back into it and I just finished a week of getting my baseline data (I'm a numbers geek). Here are the three spreadsheets I will use to keep track of my progress. I'll be tracking my calories and macros, my body measurements and my lifts. I will use Jim Stoppani's Shortcut to Size program, found on Bodybuilding.com and plan to eat about 3500 calories a day broken down into 55% Carbs, 25% Protein and 20% fat. Anyone else keeping detailed track of their bulk or want to join me on mine?

MACROS



MEASUREMENTS



LIFTS

TavistockToad

I don't think it's likely that your waist measurement will be smaller after your bulk? Or your bodyfat lower?

3laine75

Wish I could but mine is just finished

Tend to agree with above, unlikely that waist will be smaller and bf% lower (although my waist did stay the same this time round).

Enjoy your bulk though

terizius

You are right, though I am currently at my highest BF% ever. As I did last year, I'm hoping to keep that quite low. Last time, about 75% of my 10lb gain was muscle, which meant that my BF% didn't really change. If it does increase, I'll do a cut afterwards. I absolutely don't want to exceed 12%, and I hope to get back down to the single digits. If I do, I expect my waist measurement to decrease slightly also.

terizius

I just looked at my stats from last year. My waist increased from 30.75 to 31.1 (+0.35) and body fat changed from 4.6% to 4.86%. So, waist will probably increase, and I'll have to make it back down to my goal if/when I do a cut.

(note - measurements from last year were over 6 week period)

ndj1979

you only gained .02% body fat on a bulk, really??

terizius

.26%, but yes. It was my first bulk, only 6 weeks, and I was fairly new to the gym so I had a lot of beginner gains there. Plus, I did a lot of extra activity outside of the gym. Here's the link to my records on that first bulk last year:

http://community.myfitnesspal.com/en/discussion/1207745/bulking-6-week-detailed-progress-report#latest

terizius

BTW, BF% measurements were taken using calipers. I did a 7-site skin fold test, each location was tested 3 times and the average of the three was used to determine the measurement. I now have an Omron HBF-306C, so I won't be using calipers this year.

nerdygymrat9

Hey! I am using Body Beast (awesome program) to try and bulk up for 12 weeks as well! Currently on my 5th week! I mark my progress and measurements on worksheets and random Word documents. Feel free to add me if you want

terizius

Awesome, how is it going for you so far? Seeing good gains?

nerdygymrat9

I think it is going pretty decently! Got some great help from people I've talked to online (through this site I met them actually) for a long time to guide me. So far up a few pounds and using tape measurements I've made a few gains (actually gained half an inch in my chest which shocked the hell out of me)!

terizius

Awesome. Keep it up and keep in touch.

nerdygymrat9

Thanks! And I sent you a friend request, not sure if you got it though (internet is sort of intermittent here at night).

terizius

Received and accepted. Thanks.