PrimalRunner's Bulking Log
TriLifter
Posts: 1,283 Member
So, I ran my marathon on Saturday, burning over 3800 calories for the day and eating less than 2000 (it's really hard to pack in the food after something like that! I was so sore and could barely move yesterday--still feeling it pretty hardcore today.
OCTOBER 13, 2013 STATS
Weight: 122.8 lbs
Body fat: 20%
Muscle mass: 36.4%
Neck: 12.75 in.
Shoulders: 37.5 in.
Biceps: 10 in.
Forearms: 9 in.
Bust: 33 in.
Strapline: 29 in.
Waist: 26 in.
Bellybutton: 27 in.
Hips: 36 in.
Thighs: 21 in.
Calves: 13.5 in.
FOOD
Plan: 2200 calories/day (+200 cal protein, carb, creatine shake on workout days)
Macros: 30% protein (165g), 15% carbs (83g), 55% fat (134g)
WORKOUT
NROL4W (3x/week)
Elliptical (2-5x/week)
Swimming (1-3x/week)
Running (1-3x/week)
OCTOBER 13, 2013 STATS
Weight: 122.8 lbs
Body fat: 20%
Muscle mass: 36.4%
Neck: 12.75 in.
Shoulders: 37.5 in.
Biceps: 10 in.
Forearms: 9 in.
Bust: 33 in.
Strapline: 29 in.
Waist: 26 in.
Bellybutton: 27 in.
Hips: 36 in.
Thighs: 21 in.
Calves: 13.5 in.
FOOD
Plan: 2200 calories/day (+200 cal protein, carb, creatine shake on workout days)
Macros: 30% protein (165g), 15% carbs (83g), 55% fat (134g)
WORKOUT
NROL4W (3x/week)
Elliptical (2-5x/week)
Swimming (1-3x/week)
Running (1-3x/week)
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Replies
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Bump to follow. Do you plan on continuing with that amount of cardio?0
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Congratulations on the marathon, I hope you recover quickly. :drinker: :flowerforyou:0
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Bump to follow. Do you plan on continuing with that amount of cardio?
It's going to be a serious cut in cardio from what I have been doing. I was running 4-5x/week (with a long run of 10-17 miles) and doing the elliptical almost every day at lunch.
I'm going to keep the elliptical at lunch while reading a book. Super low effort, just to keep me from sitting on my butt all day. Running will be 1 or 2 sprint/hill sessions and a "long" run of 4-6 miles once a week, maybe not even every week. Swimming is my nemesis. That's laps in a pool, but I can only swim like 6 laps before I'm exhausted and can't move! If I find myself burning too many calories, I'll see about adding food/decreasing exercise (instead of 45 min on the elliptical, move down to 30 min, etc.).0 -
in to follow0
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10/14
Cals In: 2201
Cals Out: 2287
At first I was freaking out that I was in a slight defecit...but today will most definitely be a surplus (sitting in a classroom doing web training at work all day) so I took a deep breath and I'm calm now. Previous day was a surplus of 206 calories, so I know I'll be okay!0 -
In to follow! How was your mary btw?0
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In to follow! How was your mary btw?
Yeah...marathon didn't go so hot. I finished, but my body broke down at mile 16 and I struggled for the last 10 miles. Really looking forward to concentrating on my lifting now!0 -
First lifting session of my bulk!
NROL4W Stage 1, Workout A
Squats: 15x65 lbs ; 15x70lbs
Push-ups: 15 ; 15
Seated Row: 15x50lbs ; 15x50lbs
Step-ups: 15x20(each hand)lbs ; 15x20(each hand)lbs
Prone Jacknife: 15 ; 15
I was doing SL5x5 and squatting 115lbs, but I knew I wasn't going to be able to do 15 reps at that weight! The weights I picked were PERFECT for all lifts!0 -
nice job, thats a great start!
do you do your workout at the gym? Is there cardio incorporated in the nrol4w?0 -
Nice workout! I started with NROL4W and them moved to SL5x5 after I did the first stage a couple times. I didn't like how complicated the workouts got starting with Stage 2. Maybe I will have to go back an reinvestigate it.0
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Okay, not sure what happened to my post, but I said that the only cardio in NROL4W is some HIIT at the end of some of the workouts.
I did SL5x5 before, but it got repetitive, which is why I just started NR!0 -
Tagging0
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Week 1 is done, and what a week it was. I'm totally PMSing, so that's skewing my measurements right now.
Weight: 125.8 (up 3 lbs, but it's mostly water weight)
Goal intake: 2200 non-lifting/2400 lifting days
Actual average intake: 2258
Goal TDEE: 2000
Acutal average TDEE: 2201
Actual total surplus for the week: 398
Okay...so, this probably means I need to increase my intake a bit...but because of TOM this week I think I'd like to wait and see how this goes.0 -
Glad you mentioned that you change up your intake on non-lifting days. I have been debating whether or not to do this myself. I'm curious how many other ladies are doing this. Off to troll everyone's log...
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<<Glad you mentioned that you change up your intake on non-lifting days. I have been debating whether or not to do this myself. I'm curious how many other ladies are doing this. Off to troll everyone's log... >>>
i pposted somethign in the main forum about this. I 'm always hungriest on my recovery days , so i usually eat more on my non-lifting days. when i lift, its only for about 90 minutes and doesn't take that much extra calories to power me through it. but my recovery days... omg my body is aching all over and im feinding for calories to repair everything. So thats my opinion on it.0 -
<<Glad you mentioned that you change up your intake on non-lifting days. I have been debating whether or not to do this myself. I'm curious how many other ladies are doing this. Off to troll everyone's log... >>>
i pposted somethign in the main forum about this. I 'm always hungriest on my recovery days , so i usually eat more on my non-lifting days. when i lift, its only for about 90 minutes and doesn't take that much extra calories to power me through it. but my recovery days... omg my body is aching all over and im feinding for calories to repair everything. So thats my opinion on it.
I'm only doing that because they say to in NROL4W. But it's not totally happening in real life LOL!0 -
PMS sucks...Week 1 is done, and what a week it was. I'm totally PMSing, so that's skewing my measurements right now.
Weight: 125.8 (up 3 lbs, but it's mostly water weight)
Goal intake: 2200 non-lifting/2400 lifting days
Actual average intake: 2258
Goal TDEE: 2000
Acutal average TDEE: 2201
Actual total surplus for the week: 398
Okay...so, this probably means I need to increase my intake a bit...but because of TOM this week I think I'd like to wait and see how this goes.0 -
<<Glad you mentioned that you change up your intake on non-lifting days. I have been debating whether or not to do this myself. I'm curious how many other ladies are doing this. Off to troll everyone's log... >>>
i pposted somethign in the main forum about this. I 'm always hungriest on my recovery days , so i usually eat more on my non-lifting days. when i lift, its only for about 90 minutes and doesn't take that much extra calories to power me through it. but my recovery days... omg my body is aching all over and im feinding for calories to repair everything. So thats my opinion on it.
I'm only doing that because they say to in NROL4W. But it's not totally happening in real life LOL!
:laugh: Yeaaaaaahhhh... I can't imagine I could stick to it for real. I am also much hungrier on rest days. I basically want to eat all the foods forever after legs.0 -
<< Yeaaaaaahhhh... I can't imagine I could stick to it for real. I am also much hungrier on rest days. I basically want to eat all the foods forever after legs. >>>
Leg day recovery OMG all i do is hunt carbs all day long !! dirty rotten sugary baked carbs!0 -
<< Yeaaaaaahhhh... I can't imagine I could stick to it for real. I am also much hungrier on rest days. I basically want to eat all the foods forever after legs. >>>
Leg day recovery OMG all i do is hunt carbs all day long !! dirty rotten sugary baked carbs!
I agree--I think in reality I'm more hungry on days I don't lift...the idea in the book is the extra caloires you take in come in the form of a protein shake post-workout. Personally, I don't think I can really stomach more than the 165g protein I aim for usually!0 -
Totally killed my lifts last night! New Rules of Lifting for Women, Stage 1 B2. Didn't increase weight for DL, lat pulldown, or OHP, but the cadence was better/smoother/faster. I increased my lunge weights by 5 lbs in each hand and added a 25 lb plate to my Swiss ball crunch. Absolutely loved every second of it! Tomorrow is Stage 1, A3 (add another set, but drop the reps by 3 each set). Can't wait!0
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Totally killed my lifts last night! New Rules of Lifting for Women, Stage 1 B2. Didn't increase weight for DL, lat pulldown, or OHP, but the cadence was better/smoother/faster. I increased my lunge weights by 5 lbs in each hand and added a 25 lb plate to my Swiss ball crunch. Absolutely loved every second of it! Tomorrow is Stage 1, A3 (add another set, but drop the reps by 3 each set). Can't wait!
That sounds like some great progress, well done.0 -
Cool! :glasses:Totally killed my lifts last night! New Rules of Lifting for Women, Stage 1 B2. Didn't increase weight for DL, lat pulldown, or OHP, but the cadence was better/smoother/faster. I increased my lunge weights by 5 lbs in each hand and added a 25 lb plate to my Swiss ball crunch. Absolutely loved every second of it! Tomorrow is Stage 1, A3 (add another set, but drop the reps by 3 each set). Can't wait!0 -
Awesome!!0
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Great job killing your workout! Have you weighed in yet or are you just a couple of days into this process?0
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Great job killing your workout! Have you weighed in yet or are you just a couple of days into this process?
Two weeks in and gained way too fast...see next post!0 -
Week 2 is done.
Weight: 126.6 ( up .8 lbs this week, up 3.8 lbs total)
Goal intake: 2200
Actual average intake: 2325
Goal TDEE: 2000
Acutal average TDEE: 2195
Actual total surplus for the week: 952
Actual average surplus for the week: 136
Wanted to/let myself eat everything in sight because of TOM. It wasn't pretty. BUT...only .8 lb gain over the previous week, so not bad, I guess.0 -
That sounds like you are doing great. How do you get your 'actual' TDEE?0
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That sounds like you are doing great. How do you get your 'actual' TDEE?
I'm relying on my Fitbit for that. It served me well for losing and maintaining weight, so it should help with gaining!0 -
Great job so far!!
That reminds me that I need to look into a Fitbit!0
