PrimalRunner's Bulking Log
Replies
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Welcome to the world of having to up your calories - I just upped mine again, for like the 4th time!
Do you find it difficult to get all of your calories in when you IF? I think the 14/10 works really well for me when I am in a cut, but I don't know if I could do it in a surplus.
Also, thank for the link, Sarah.
Ugh, yes, I am finding it hard to get allmy food in when I do 14:10...but if I don't, I tend to be hungry all day and overeat. When I cut I switch to 16:8.0 -
Forgot my log book at home so I can't update my stats...will do that tomorrow.
But, I have to report that I'm currently feeling fat, bloated, disgusting...etc.0 -
Week 5
Weight: 127.2 ( up .8 lbs from last week, up 4.4 lbs total)
Goal intake: 2300
Actual average intake: 2358
Goal TDEE: 2100
Acutal average TDEE: 2247
Actual total surplus for the week: 777
Actual average surplus for the week: 111 cals/day
Pretty close to goal, which is cool. This week I'm going to try to start playing with carb cycling. We'll see how that goes!0 -
Hi!
How much cardio are you doing during your bulk? I've stopped for the time being, may take it back up in a couple of weeks, I think it's helping me build muscle, but finding it hard to live without (have some niggles to clear up tho).
By the way I think we are bulk twins! I am 5'7" 125-126lbs sim measurements I think.
But Im definitely more greedy than you!0 -
Hi!
How much cardio are you doing during your bulk? I've stopped for the time being, may take it back up in a couple of weeks, I think it's helping me build muscle, but finding it hard to live without (have some niggles to clear up tho).
By the way I think we are bulk twins! I am 5'7" 125-126lbs sim measurements I think.
But Im definitely more greedy than you!
I do HIIT 1-2x/week (20 min intervals on the treadmill) and do super low lever cardio (reading a book while on the elliptical) to keep my TDEE high so I can eat more :laugh:0 -
Interested to hear where carb cycling takes you. I've been flirting with the idea! Anyway, great job so far!0
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Haha! I know where you're coming from. I actually lost my appetite for the first time in forever today because I felt sick from the stupid morning after pill. And you know what? I still ate over TDEE!Hi!
How much cardio are you doing during your bulk? I've stopped for the time being, may take it back up in a couple of weeks, I think it's helping me build muscle, but finding it hard to live without (have some niggles to clear up tho).
By the way I think we are bulk twins! I am 5'7" 125-126lbs sim measurements I think.
But Im definitely more greedy than you!
I do HIIT 1-2x/week (20 min intervals on the treadmill) and do super low lever cardio (reading a book while on the elliptical) to keep my TDEE high so I can eat more :laugh:0 -
Bump to follow this after I lose some more fat. At 46%bf right now!!!0
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Hey guys, sorry I've been a little absent. Just did a deload and am supposed to take a week off from lifting. Will get back into on Saturday (technically will be giving myself 5 days off rather than 7, but I really need to hit the gym again).
I'm not sure what my current weight is. Weigh-in on Sunday was 129, but I weighed myself this morning and the scale said 126.2. My bf% is up according to my scale and muscle mass % is down. I'm feeling frustrated and just want to cry. My measurements are pretty much all the same with the exception of my waist which seems to be going up. I don't know what to do....0 -
Don't put too much stock in what the scale says according to your BF%. Those are so unreliable.0
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You are right on track. Try not to let this get to you!! My measurements, weight and bf% have been all over the damn place but I can tell from my progress pictures and my lifts accelerating that I am doing something right.
You seem to have the same kind of body response that I do (up a few lbs, down a few lbs- sometimes within 24 hours, etc.) I vote that you continue to monitor your progress how you have been- but don't let it be the end all be all.
You can do this!!0 -
I think progressing in your lifts etc are a better indication right now. If you're progressing there than that's good.0
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Thanks girls, you're right. It's just so damn frustrating. Cutting is so much easier! LOL0
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Week 7 (I skipped a week of logging)
Weight: 128.4 ( up 1.2 lbs from two weeks ago, up 5.6 lbs total)
Goal intake: 2300
Actual average intake: Didn't track
Goal TDEE: 2100
Acutal average TDEE: Didn't track
Actual total surplus for the week: No idea
Actual average surplus for the week: No idea
I lost my Fitbit charger and that kinda messed me up. I also had my rest week, so back to lifting tonight. I'm really looking forward to it. Additionally, because I've been feeling fat and gross, I'm doing a december run streak challenge. I just have to run a mile a day.
Period was 9 days late. Just came today. I'm sure that didn't really help matters either.0 -
I hate TOM screwing with things. It's totally annoying.0
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Ditto!I hate TOM screwing with things. It's totally annoying.
Sounds like you are doing well though. I'm sure you will kill it in the gym now after having a week off!0 -
OK...this is like the third or fouth blog in a row in which TOM was today/ within the last couple of days. Ya know how they say that women who live or spend a lot of time together can get on the same cycle?? Just sayin'.....
lol0 -
OK...this is like the third or fouth blog in a row in which TOM was today/ within the last couple of days. Ya know how they say that women who live or spend a lot of time together can get on the same cycle?? Just sayin'.....
lol
I was thinking the same thing!0 -
Sounds like things are going well! Are you feeling good? I'm so glad I did this, it feels healthy. Well done!0
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I know how TOM can effect your thinking. You're doing well though so keep it up! We all have days where we question this and feel bigger than we are but don't quit.0
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Thanks Holly--you're right. In a few days I'll feel much better!0
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Totally sore butt from Wednesday's lifting sesh. Such a good feeling. It was my first time doing NROL4W Stage 2 Workout B. Love new stages!!!0
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Yay for DOMS. Sounds like everything is going great.0
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Eight weeks in, time for a measurement update.
WEEK 8 STATS
Weight: 126.6 (down 1.8 lbs from last week, up 3.8 lbs total)
Body fat: 21.5% (original 20%)
Muscle mass: 36.1% (36.4%)
Neck: 12.75 in. (no change)
Shoulders: 38 in. (up .5 in.)
Biceps: 10 in. (no change)
Forearms: 9 in. (up .5 in.)
Bust: 33 in. (no change)
Strapline: 29 in. (down .25 in.)
Waist: 26 in. (no change)
Bellybutton: 27 in. (up .25 in.)
Hips: 36 in. (no change)
Thighs: 21 in. (no change)
Calves: 13.5 in. (no change)
So....two months in, and pretty much no change. WTF?! Seriously, please someone help me and let me know what I'm doing wrong here.0 -
I'm in the same boat. Actually, my thigh measurement went DOWN! Whaat?? All I can figure is I need to eat more. Your lifitng seems good, so it's got to be about the food. Just more, consistently. If anyone has other ideas, I would LOVE to hear them too.
If I had know when cutting how much work it would take to actually gain weight, I wouldn't have been so uptight and anxious about it all. Ugh! Go figure!!0 -
Refresh my memory….
What's your intake like? What's your program like? How much cardio are you doing?0 -
My opinion is probably not going to be a popular one, but it's just my $0.02. I truly think you need to overhaul your program and eating (if you are open to it). It seems you do more cardio than the time devoted to lifting. NROLFW is a solid starting base, however I don't think the volume is sufficient with the proper rep ranges as well for bulking purposes. I know you're a marathoner so I know cardio is in your blood and not something to easily back away from. However all you are doing is creating more of a deficit. It's hard for me to touch on the diet bc you and I are polar opposites. I know you do Paleo style eating with carb cycling and I think your still doing IF. That is a ton of things working against you in trying to make gains. If you want to gain, something is going to have to give or your intake is going to have to greatly increase.0
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My opinion is probably not going to be a popular one, but it's just my $0.02. I truly think you need to overhaul your program and eating (if you are open to it). It seems you do more cardio than the time devoted to lifting. NROLFW is a solid starting base, however I don't think the volume is sufficient with the proper rep ranges as well for bulking purposes. I know you're a marathoner so I know cardio is in your blood and not something to easily back away from. However all you are doing is creating more of a deficit. It's hard for me to touch on the diet bc you and I are polar opposites. I know you do Paleo style eating with carb cycling and I think your still doing IF. That is a ton of things working against you in trying to make gains. If you want to gain, something is going to have to give or your intake is going to have to greatly increase.
^^^ Holly knows her stuff
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Holly, I don't think you're far off base at all. Yesterday I was a crap-ton of calories short because by the time I got home from the gym it was kinda late and I sucked down my protein shake (300 cals) and ate dinner (600 cals) and then tried to stuff a few more cals right before bed (200)...all within a 3-hour period. I was still left with an almost 500-calorie deficit. Not cool.
Food:
Actual TDEE is around 2200, food is the same. I was planning on upping my food, but I lost my Fitbit charger (long story, but I got a new one) and my activity level dropped the last two weeks but I didn't know how much).
Carb-Cycling and IF:
I like doing carb-cycling, because it gives me an opportunity to eat things (fruit and starchy veggies) that I normally wouldn't eat. I am going to stop IF for the rest of this week and next week and see if that helps me to get in the calories.
Cardio:
I agree, I had been doing too much. What I'm trying to do is pretty much 30-45 minutes on the elliptical 3-4 days/week. Really slow, just reading a book. I haven't been doing any intense cardio, and actually stopped running this weekend.
Lifting:
I have 3 days a week that I can lift (I work full-time, have a 3.5-year-old, am in grad school, and my stupid gym isn't open early enough for me to lift in the morning). If you can give me some ideas of what I can do on a 3-day/week schedule, I'm all ears! I did SL5x5 early this year, but I was also marathon training and my lifts stalled out. And maybe I didn't push myself enough. I have this feeling that I can do more, that I might not be leaving it all out there. That I'm holding back. I know having someone to lift with would probably help, but I just don't have that.
Advice is welcome, and much appreciated. I'm not easily offended and want to learn!
Thank you so much.0 -
Very understandable on the busy schedule and we can help you figure something out. I'm offering my suggestions and if anyone else has any I hope they chime in too.
Definitely think you'll benefit from a touch more calories. I've said before I have no issue with carb cycling; my husband is a damn pro at it and it's something that truly works for him. Just make sure on your low days that your fats and proteins are much higher. The only drawback with CC is that it naturally creates a large deficit on your low carb days so you're trying to play catch up the other days calorie wise. Not sure how often your low days fall but I asked him and he says when he bulks his low days are only 1-2 max a week. He does and I tried it; low/mod/high days.
I think 3 days of cardio is fine for those who want to keep it in as long as you're fueling yourself with enough to sustain the burn. Even if it's low intensity you're still burning calories.
If you have 3 days only there's nothing wrong with that at all. You could do full body routines such as SL but I would add in some accessory work. You could do an upper/lower split that rotates. Such as Upper A Mon Lower A Wed Upper B Fri Lower B Mon and start over. You could also do a body part split over 3 days. I bookmarked a program that's for 3 days that hits all the rep/set ranges good for bulking and still has strength compounds as the foundation then your additional work. I personally like the link because I bore easily and find no fun in doing the same lifts 3 days a week. Plus you could give it your all and push your limits and you have a week to recover. You don't neccessarily need a spotter but I'm sure if you need it, open up and ask someone at the gym. Really push yourself to choose a weight that's hard to get those reps but you do so without sacrificing form. You'll get there, trust me.
http://www.muscleandstrength.com/workouts/3-day-power-muscle-burn
I hope this helps somewhat. If you want other ideas on programs let me now and I can point you to a few different ones. Nia Shanks has awesome templates as we if you check her sight out.0
