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89nunu's bulking log

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  • TriLifter
    TriLifter Posts: 1,283 Member
    That's a good point actually!
    You reckon I should go up now? another 100-200?
    I guess I could make it a nice round number and shoot for 3000

    ETA: My fitbit gives me 410 calories for an hour lifting... that does kind of seem like the afterburn might be in there...

    Yeah, I agree....I keep slashing the Fitbit calories a bit from lifting because they seemed incredibly high (even considering an afterburn), but that's probably one of the reasons I ended up losing weight as well. In addition to the afterburn, your body burns more calories for up to 24 hours after lifting.
  • 89nunu
    89nunu Posts: 1,082 Member
    Sooooo my 3000 calorie week is over and I gained nothing...

    These are my Fitbit stats:
    Cals burned: 18044
    Cals eaten: 21105
    Surplus: 3061

    I should have gained almost a pound... looks like my Fitbit really does drastically underestimate my calorie burn despite the fact it gives a massive amount for weight lifting.

    I also changed my routine again (might go back to the avengers over the summer but I find it's more geared towards recomping) so I'm doing phul now, a not as crazy version of layne Nortons phat.

    But what I gained last week was a pb on the bench :) 35 kg for 3x5 that's half my body weight :)

    Tl;dr no weight gain but a new beach pb = more food
  • littlebudgie
    littlebudgie Posts: 279 Member
    That's a real landmark PR there on the bench. Way to go!
  • cmeiron
    cmeiron Posts: 1,599 Member
    Moar food and a bench pb? Sounds like winning to me :drinker:
  • yogaga1
    yogaga1 Posts: 182 Member
    Congrats on the bench! And hurray foooooood! :)
  • 89nunu
    89nunu Posts: 1,082 Member
    I AM GAINING!!! IT HAS HAPPENED!!! WEIGHT IS COMING ON!!!

    Never thought I would be so excited saying this :happy:

    It seems like 3100 is a good place for me to be. In the 3 weeks I have been on 3100 I went from a weekly average of 157 to a weekly average of 159 (from daily weigh ins)!

    And of course, every time I go to the gym I'm slapping out a new personal best on everything I'm doing!
    Having strength focused days probably helps on that, but I'm more than happy :drinker:
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    Woohoo!
  • caseythirteen
    caseythirteen Posts: 956 Member
    That's great! The feeling of continually getting stronger and stronger is so motivating too.
  • pandorakick
    pandorakick Posts: 901 Member
    Congratulations!
  • 89nunu
    89nunu Posts: 1,082 Member
    I haven't updated this in ages!!
    I was incredibly busy and kind of worked on autopilot for everything out of work. I did of course keep true to my 3100 calories and my lifting sessions (including a 5 day break because of a conference out of the country)

    I went from 157 (beginning of 3100) to 159 (last update) to 161.4 (average now)
    Although it has been going up in general I went down .6 in the last two weeks. And I'm debating right now whether I should put my calories up or leave it at that and see if I can recomp a bit on this...
    I'm still not sure when to end my bulk I just know it needs to be soon cause I have to prepare for a friend's wedding and the sun is out :)

    I'm still not 'fat' though. I can still see my abs (depends on sodium intake the day/s before) I mainly gained around my lower half (lost definition in my calves) 'yay' for being a pear...

    So bottom line: putting calories further up or see whether I can recomp on 3100 (i love 3100) and shorten/lessen the cutting malarky?
  • caseythirteen
    caseythirteen Posts: 956 Member
    How long were you planning to bulk? Have you gotten the gains you were hoping for? If you are close and like what you've done then I would say leave it where it is. But if you would like to go that one step more than I say increase. I think it really all depends on what your goals are.
  • 89nunu
    89nunu Posts: 1,082 Member
    Well, when I first started in October I wanted to bulk until about Febuary to give myself time to cut again for that wedding/ the summer. But I did not gain anything until January (for a lot of reasons but mainly because I did it all wrong and was to afraid)
    So form the original 8lbs I wanted to gain I only gained 4lbs, so I'm really still far away from my original goal and I did kind of just throw my goals out the window. So I have no idea what I want for my body :D

    I guess I'm just to confused and indecisive to make up my own mind and want someone to tell me what to do :D
  • 89nunu
    89nunu Posts: 1,082 Member
    Ohh dear I am really rather bad at updating this...

    anyway, this is my end of bulk status and measurements. I really only started adding actual weight at the end of January, so I was bulking for 10 weeks. However, the before measurements are from August last year, cause that's when I wanted to start bulking and was to scared to measure :D



    Weight 157->163 (+6lb or .6 a week)

    Waist 67cm -> 70.5cm(+3.5cm/1.4 in)
    Hips 103 cm -> 106.5 cm (+3.5cm/1.4in)
    Thighs 54.5 cm -> 57 cm (+2.5cm/1in)
    Calves 33.5 cm -> 36 cm (+2.5cm/1in)
    Pooch 84 cm -> 84cm (stayed exactly the same and I am really happy about that)
    biceps(unflexed) 26 cm (this is from January cause I didn't measure before) -> 28cm (+2cm/0.8in)

    I also started PHUL in January when I started gaining so these are my lifting stats:

    Bench Press 35kg 3x5 -> 47.5 3x5 (52.5kg 1RM) +12.5 kg/27lb
    Row 40 kg 3x3 -> 47.5 4x5 +7.5kg/16.5 lb
    OHP 20kg 3x7 -> 25 kg 3x7 (35kgRM) +5kg/11lb
    Squat is hard to say cause I mainly worked on form all the way through but I did a 1RM of 60kg/132lb on Wednesday
    Deadlift 75kg 3x5 -> 90kg 3x5 (112.5kg 1RM) +15kg/33lb


    This bulk really was a learning curve for me. What should have started in October really only started in January but I'm still reasonably happy with the results when it comes to my body. Of course I'm well happy with the lifting progress!! But squats are still a big issue! I have just ordered some oly shoes and hope they will help me get it down (literally).
  • milileitner
    milileitner Posts: 98 Member
    Bloody impressive stuff, both the measurements and the lifts.

    How much are you planning to cut, and where's your body fat at right now? I guess you are still really quite lean if your pooch hasn't grown at all.
  • 89nunu
    89nunu Posts: 1,082 Member
    I'm not very good with the calipers and and we don't have anyone at the gym doing body fat measurements...

    But I just did my own and it came up with 19.7% which seems a bit too low (but I store most of my fat on the back which I can't measures myself). My pic and ticker is from last weekend though

    ETA: my goal is a six pack, so I cut until the other little buggers ate coming out too! Hopefully only about 4lbs
  • milileitner
    milileitner Posts: 98 Member
    I'm not very good with the calipers and and we don't have anyone at the gym doing body fat measurements...

    But I just did my own and it came up with 19.7% which seems a bit too low (but I store most of my fat on the back which I can't measures myself). My pic and ticker is from last weekend though

    ETA: my goal is a six pack, so I cut until the other little buggers ate coming out too! Hopefully only about 4lbs

    I think we might be twins. I'm about 18% and don't want to lose more than 5 lb absolute max :)

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