My 20 pound "Bulk" log (also life changing)

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seifofficiale
seifofficiale Posts: 95 Member
edited June 2015 in Goal: Gaining Weight and Body Building
Stats:
Age= 19
Start weight= 152lbs
Goal weight= 170lbs

Haven't been lifting for a while now, but I'm a sports guy anyway..I've been training judo for 4 years but stopped for a leg injury.always been that kinda underweight skinny guy haha, haven't ever reached 160lbs..looking to reach it here with you guys for first time ever then go for 170! B)

So considering my diet I'm trying to get 3000 to 3200 calories per day along with 160gm of protein.

Note: I already started 22 days ago, been getting my calorie intake for 22 days adding that I haven't missed a single training day. I will be posting everything i do considering my bulk here on this log hoping to inspire atleast one person!

So my goal is to reach 168-170 .
Gonna post up a before and current pics soon along with my diet/workout routine

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Replies

  • seifofficiale
    seifofficiale Posts: 95 Member
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    Day 22!
    Weight= 156lbs

    Workout: BACK

    3x8 Pull-ups
    3x5 Deadlifts
    3x10 Lat Pulldowns
    3x8 Barbell bent over rows
    3x10 Seated rows
    3x8 One-Arm dumbbell rows
    3x8 Dumbbell shrugs


  • seifofficiale
    seifofficiale Posts: 95 Member
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    Done with the workout, one of the best i did in those 22 days ahah.

    I also noticed my lifts are gone up which I'm very happy with
  • seifofficiale
    seifofficiale Posts: 95 Member
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    and day 22 is done!
    Got all my macros, my 3.1k cals and 160gmnprotein.

    Tomorrow which is day 23 i gotshoulders which is my weakest point haha.

    Would love suggestions of how to warm up for shoulders cuz i never did.
  • EzRemake
    EzRemake Posts: 128 Member
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    Do you have access to a rowing machine? It's an awesome full body warmup.
  • seifofficiale
    seifofficiale Posts: 95 Member
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    EzRemake wrote: »
    Do you have access to a rowing machine? It's an awesome full body warmup.

    Yeah i have that! I'll try it tomorrow before the workout then!

    Cheers mate
  • seifofficiale
    seifofficiale Posts: 95 Member
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    Day 23!
    Weight=156lbs

    Workout: SHOULDERS
    3x10 Military press
    3x8 Side raises
    3x8 Front Raises
    3x8 Dumbbell press
    3x8 Bent over lateral raise
    2x10 Shrugs
  • gainthatmuscle
    gainthatmuscle Posts: 50 Member
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    make sure you eat brother. you gotta eat bulking foods like potatoes, sweet potatoes, and at least 1 gram of protein per pound of body weight. good program though. make sure you work out your entire body not just one area. and most import.......drink plenty of water
  • ceorpr
    ceorpr Posts: 24 Member
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    seifofficiale wrote: »
    Stats:
    Age= 19
    Start weight= 152lbs
    Goal weight= 170lbs

    Haven't been lifting for a while now, but I'm a sports guy anyway..I've been training judo for 4 years but stopped for a leg injury.always been that kinda underweight skinny guy haha, haven't ever reached 160lbs..looking to reach it here with you guys for first time ever then go for 170! B)

    So considering my diet I'm trying to get 3000 to 3200 calories per day along with 160gm of protein.

    Note: I already started 22 days ago, been getting my calorie intake for 22 days adding that I haven't missed a single training day. I will be posting everything i do considering my bulk here on this log hoping to inspire atleast one person!

    So my goal is to reach 168-170 .
    Gonna post up a before and current pics soon along with my diet/workout routine
    Very interested to see your progress. Been stuck at 150 Lbs most of my life. Each time I "bulk" up it turns out to be "fat" up more than muscle up. So, I'm very Interested in you Macros and exercise choices along with BMI (and muscle success) along the way. Can you share your current benchmark BMI, work out plan, Macros Goals and time line to reach your 168-170 weight target? Gratitude!

  • seifofficiale
    seifofficiale Posts: 95 Member
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    Day 23 is done! wooha
    Considering my macros today i got 3k cals and 170gm protein a little bit more protein than usual.

    Thinking of going a little higher with my cals for the next week by 250 so i will be eating at a surplus of around 500-550.

  • seifofficiale
    seifofficiale Posts: 95 Member
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    gainthatmuscle wrote: »
    make sure you eat brother. you gotta eat bulking foods like potatoes, sweet potatoes, and at least 1 gram of protein per pound of body weight. good program though. make sure you work out your entire body not just one area. and most import.......drink plenty of water

    Doing my best bro atm, haven't missed a day in those 23 days! Haha
    Cheers,
  • seifofficiale
    seifofficiale Posts: 95 Member
    edited June 2015
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    ceorpr wrote: »
    Very interested to see your progress. Been stuck at 150 Lbs most of my life. Each time I "bulk" up it turns out to be "fat" up more than muscle up. So, I'm very Interested in you Macros and exercise choices along with BMI (and muscle success) along the way. Can you share your current benchmark BMI, work out plan, Macros Goals and time line to reach your 168-170 weight target? Gratitude!

    I know that feel bro, well thanks man!:)
    My macros goals is to reach from 3k to 3.5k maximum cals a day and around 160gm of protein, i still dont count fat but i think my diet has not too much fat in it.

    I would love to reach 168 at least by the end of august, hopefully.
    I will post progress pics soon, and will update the pics every week.
    Cheers bro
  • seifofficiale
    seifofficiale Posts: 95 Member
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    Day 24!
    Weight= 156.5lbs

    Workout: ARMS
    3x10 alternating dumbbell curls
    3x8 preacher curls
    3x10 barbell curls
    3x10 hammer curls
    3x10 skull crushers
    3x10 tricep rope push down
    3x8 french press
    2x10 dips
  • seifofficiale
    seifofficiale Posts: 95 Member
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    Done with the arm workout! Gone heavy today!

    Really happy with my strength and weight gains so far!
    Ate uptill now 2600calories the 500 left should be interesting hmmmm haha
  • seifofficiale
    seifofficiale Posts: 95 Member
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    So im gonna take a pic tomorrow after my workout because the before one was also after a workout! Hoping to see difference \o/ (about 4 or 5 lbs heavier)
  • rungood04
    rungood04 Posts: 2 Member
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    seifofficiale wrote: »
    Day 22!
    Weight= 156lbs

    Workout: BACK

    3x8 Pull-ups
    3x5 Deadlifts
    3x10 Lat Pulldowns
    3x8 Barbell bent over rows
    3x10 Seated rows
    3x8 One-Arm dumbbell rows
    3x8 Dumbbell shrugs


    I am trying a similar thing to you but I am doing a full body routine 3 times a week until I build some strength from compound exercises
  • seifofficiale
    seifofficiale Posts: 95 Member
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    rungood04 wrote: »

    I am trying a similar thing to you but I am doing a full body routine 3 times a week until I build some strength from compound exercises

    Yeah this is kind of an intermediate routine. It's pretty good though!

  • seifofficiale
    seifofficiale Posts: 95 Member
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    Day 25!
    Weight= 157lbs

    Workout: Legs (never skip it haha)
    Gnna do some squats nd front squats,sumo deadlifts, lunges and calves.

    The 1 month is almost done wooohaa
  • seifofficiale
    seifofficiale Posts: 95 Member
    edited June 2015
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    hsdvwbpi7lto.jpg
    That's my 900 calorie shake.
  • seifofficiale
    seifofficiale Posts: 95 Member
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    Done with the workout! My squats have gone up too! Awesome *kitten*!
  • seifofficiale
    seifofficiale Posts: 95 Member
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    Got my macros for today! Wooha
    Tomorrow is a rest day, which I won't call it day 26 because I don't count rest days !

    Cheers

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