JOURNAL: Dear bulking diary...
pandorakick
Posts: 901 Member
My original plan was to slowly walk up my daily intake to maintenance + 300 kcal, which for me is 2300 kcal total. However, last week I had such terrible cravings that I gave partially into, that I figure that I might as well start bulking now.
Pre-bulk stats:
1. Starting weight per Monday 30 September: 54 kg (119 lbs)
2. Bulk goal weight: 58 kg (128 lbs) - based on a 4 month bulk
3. Length: 1.65 m (5'5")
4. Maintenance calories: 2000
5. Bulk calories: 2300
6. Bulk goal duration: 4 months (or 1 - 2 months longer if I can stand the extra flab)
7. Lifting program: All Pro's SBR
8. Supplements: protein, multi vitamin and creatine (5 g / day)
Measurements:
Waist: 69 cm
Belly button: 77 cm
Hips: 82,5 cm
Thigh: 52 cm
Bicep (not flexed): 25 cm
Pictures (flexed):
Pre-bulk stats:
1. Starting weight per Monday 30 September: 54 kg (119 lbs)
2. Bulk goal weight: 58 kg (128 lbs) - based on a 4 month bulk
3. Length: 1.65 m (5'5")
4. Maintenance calories: 2000
5. Bulk calories: 2300
6. Bulk goal duration: 4 months (or 1 - 2 months longer if I can stand the extra flab)
7. Lifting program: All Pro's SBR
8. Supplements: protein, multi vitamin and creatine (5 g / day)
Measurements:
Waist: 69 cm
Belly button: 77 cm
Hips: 82,5 cm
Thigh: 52 cm
Bicep (not flexed): 25 cm
Pictures (flexed):
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Replies
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Awesome and good luck. A word of advice, at first I was very stuff and could not eat anymore than I got really hungry. It is very normal. Also do not freak out if you gain weight really fast at first. For me the first few pounds appeared pretty much overnight but then I gained half a pound a week.0
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Awesome starting point. Like Yanicka said, don't freak out with initial weight gain. More than likely you were replenishing your glycogen stores. I read for every gram of glycogen stored the body adds/stores 2.5 grams of water. That's the only way overnight weight gain can really be explained.
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Thank you both for your reaction! Somehow don't think that eating enough will be a problem... Will see how it goes! :laugh:0
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This is great--look forward to seeing your progress!0
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Week 1: week of 30 Sep 2013
Unofficially started bulking this week because gave in to afore mentioned cravings.
Average intake this week was:
2099 kcal
190 g carbs
65 g fat
129 g protein
These macro stats are not conclusive though, because I did a quick add for a party Saturday night.
weight per 5 Oct = 54.1 kg.0 -
Thank you both for your reaction! Somehow don't think that eating enough will be a problem... Will see how it goes! :laugh:
lulz I never have that problem either. :laugh: If someone told me I could eat 3500/day and gain at a sensible rate I'd be all WOO HOO!!!
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Right on! Looking forward to following your progress.0
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Went out to buy a new winter coat this morning, because my old ones are all too big and worn down. Went for the cheapest I could find, because I've been replacing my wardrobe several times this past year. Size 36 (small) fit just fine, but taking extra layers of clothing and - dare I say it? - a more bulky me into account, I went for the next size up. I'm so proud at myself! :laugh:
It probably was a wise decision, because last few months my woven fabric jackets have become rather tight in the arms and shoulders as well as looser in the waist.0 -
Good for you. I'm going to need to go look for a coat for this winter as well, and also account for a "bulkier" me. :laugh:0
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This past week I've been feeling so HUNGRY... Even right after dinner I didn't have that nice "can't fit anything more in" feeling. Well, today I have! :bigsmile: Had a party with dinner this afternoon/evening and had a total blast on lasagne and garlic bread (among other things). Hope this feeling keeps up for a while.
On another note, I've decided to switch workout routines. This week I'll be finishing up my 6th cycle of All Pro's Simple Beginners Routine. After that I intent to do All Pro's Intermediate 1 routine for 2 or 3 cycles. This routine has a more agressive lineair progression and utilizes exercises both in 5 and 10 rep range. I figure this will help get the most out of my potential bulking gains.0 -
Sounds like a good plan!0
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Is the intermediate program adaptable to dumbbells, do you think?0
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In my opinion API 1 is: the main exercises are squats, BP and BOR. The assistance exercises you are free to choose. When the available dumbbell weight for the squats become problematic Bulgarian one legged squats could be subbed. Because the increases are bigger you will run into problems lacking barbells sooner though. Wit this routine you are supposed to add extra weight every workout you get all reps in. +10 pounds if the weight is over 100 pounds, +5 if you are still below it.Is the intermediate program adaptable to dumbbells, do you think?
API 2 is very complete as written but does require some machines. Therefor not very suitable for dumbbell only work...0 -
Week 2: week of 7 October 2013
Average intake this week was:
2299 kcal
232 g carbs
69 g fat
162 g protein
Weight per 13 Oct = 55.2 kg (+ 1.1 kg), it’s TOM though, so most likely a lot of water weight.0 -
Weight per 13 Oct = 55.2 kg (+ 1.1 kg), it’s TOM though, so most likely a lot of water weight.
Ugh. TOM sucks! LOL0 -
Week 3: week of 14 October 2013
Had a rather "hungry" week, which showed in my intake. Also, I went out on a date with my husband this weekend and did some guesstimates and quick adds. Therefor it doesn't make sense to give the average macro break down of this week, because it isn't correct anyway. I'm pretty sure though, that my average daily intake was at least 2600 kcal per day, versus the 2300 kcal per day I'm shooting for.
Weight per 19 Oct = 54.9 kg: -0.3 kg when compared with last week
+ 0.9 from start of bulk, average of + 0.3 per week.0 -
That sounds pretty good, actually!0
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Week 4: week of 21 October 2013
Average intake of 2333 kcal per day, slightly over my daily goal of 2300 kcal.
Weight per 27 Oct = 56.5 kg: + 1.6 kg when compared with last week
+ 2.5 from start of bulk, average of + 0.63 per week.
I think I'm holding a ton of extra food in my gut as well as extra water weight due to me starting my new lifting routine this week. Still, the number made me cringe a bit...0 -
Don't worry, everything will level out - its not like you gained that much that quickly!0
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I feel you. I gained three pounds my first week and one my second...hoping it slows down a bit.0
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Thank you both, it sure is something else to wrap your mind around!0
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I'm sure you're doing great! adjusting to gaining weight is mentally challenging for me as well...it's so terrifying, just hoping that any portion of that gain is MUSCLE Just keep up the good work lifting and it will be worth it!! 0
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You got this!0
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Week 5: week of 28 October 2013
Average intake of 2376 kcal per day, again a bit over my daily goal of 2300 kcal.
Weight per 2 November = 55.6 kg: - 0.9 kg when compared with last week
+ 1.6 from start of bulk, average of + 0.32 per week.
Started a fiber supplement because on average I turned out a bit low on that. This has solved my earlier input/output discrepancy, hence the drop in weight. Overall I think I'm well on target.
Regarding lifting: my current workout routine has me do 2 full body workouts per week. I'm afraid the volume is a bit low to get the most out of this bulk. Therefor I'm adding an extra "light" workout day per week, until recovery becomes an issue. Also, I'm hitting PR after PR! This morning I got 45 kg on squats, 30 kg on bench, 35 kg on BOR, 20 kg on OHP and my absolute pride & joy: 55 kg (= current BW-ish!) at SLDL :bigsmile:0 -
Congrats on your PR's!!0
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Thank you!0
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I think you've for a great plan there and awesome work on those PRs!!! Your weight is good too!!!0
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Week 6: week of 4 November 2013
Average intake of 2350 kcal per day, again a bit over my daily goal of 2300 kcal.
Weight per 10 November = 56.8 kg: + 1.2 kg when compared with last week, but also TOM so probably partially water weight.
+ 2.8 kg from start of bulk, average of + 0.47 kg per week.
I'm feeling that I'm filling my clothes a bit better, but I'm not feeling "fatty" which is good. Have to admit that I noticed the start of a belly roll, but that can also be partially contributed to some TOM bloat.0 -
Great progress!
eta: I asked about gym results but then noticed the PR's so NVM. Great work!0 -
Yeah, TOM f***ed me up pretty badly, but it all went away LOL. Just keep it up!0
