DrNadya's Bulking Log
Kestrelwings
Posts: 238 Member
Well, after a very disheartening few days of not being able to lift what I feel I SHOULD be able to lift, I have decided to start a log to see in black & white where I am. All comments, tips, advice, or just random kicks up the *kitten* welcome! ;-)
The reason for all of this is:
A) I want to be able to lift more, and i feel I am reaching the limit of what I can do at this lean muscle mass
I have spindly arms & legs, but a belly that has people assuming I am pregnant. I want to build up arm & leg muscle to balance myself out.
1. Starting weight. 117lbs, 5'5"/5'6"
2. Bulk goal weight.: no set weight, I am going for strength gains more than a number on the scales. Start with 122lbs and go from there
3. Maintenance calories: 1540 + exercise, I go to the gym every day if possible, often twice a day. I have cut back on cardio drastically on the orders of my PT. I now tend to do 30min to 60min of cardio daily plus 30 to 60 mins of weights. MFP calculates I burn 250-700 cals by exercise daily, average about 500, TDEE calculations put me about 2000 to 2300 I think
4. Bulk calories. It is working out about 2,200 to 2,400
5. Bulk goal duration. As long as it takes. I am aiming for a slow clean bulk as I suspect the cut could be dangerous and just make my weight go back down again
6. Lifting program from my PT: Legs/Back/Arms&Shouders/GHD, Spin 30 mins times per week, circuit training 30 min twice per week, stepper 30 mins most days, and ad-hoc bits & pieces
Wish me luck (I suspect I will need it)! 3:-)
The reason for all of this is:
A) I want to be able to lift more, and i feel I am reaching the limit of what I can do at this lean muscle mass
I have spindly arms & legs, but a belly that has people assuming I am pregnant. I want to build up arm & leg muscle to balance myself out.1. Starting weight. 117lbs, 5'5"/5'6"
2. Bulk goal weight.: no set weight, I am going for strength gains more than a number on the scales. Start with 122lbs and go from there
3. Maintenance calories: 1540 + exercise, I go to the gym every day if possible, often twice a day. I have cut back on cardio drastically on the orders of my PT. I now tend to do 30min to 60min of cardio daily plus 30 to 60 mins of weights. MFP calculates I burn 250-700 cals by exercise daily, average about 500, TDEE calculations put me about 2000 to 2300 I think
4. Bulk calories. It is working out about 2,200 to 2,400
5. Bulk goal duration. As long as it takes. I am aiming for a slow clean bulk as I suspect the cut could be dangerous and just make my weight go back down again
6. Lifting program from my PT: Legs/Back/Arms&Shouders/GHD, Spin 30 mins times per week, circuit training 30 min twice per week, stepper 30 mins most days, and ad-hoc bits & pieces
Wish me luck (I suspect I will need it)! 3:-)
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Replies
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Welcome and Good Luck! How long have you've been lifting?
Sounds like you have a good starting base as far as lifting and calories, though honestly I do foresee you increasing in the future. I do think once you wean yourself down more from the cardio you'll notice differences in your strength. I think a major problem was not enough fuel from the amount of work you're doing. If I'm reading right, you're reducing cardio to 30-60 mins daily which is still alot for bulking IMO due to the type you're doing but if that's reducing what was it before? Also what is GHD and why is there no chest built into your program? I'm not saying one should have a mandatory chest day but it's a fundamental move that needs built in for overall development of your upperbody and prevention of shoulder injuries. Most don't realize that weak pectorals play a major role in that.
Also just for clarification, are you going off TDEE or MFP + exercise? You mention both so trying to gauge.0 -
Hi, thanks for the post.
I am doing MFP + Exercise. I have just made my diary 'public' so it should be able to be viewed.
Yeah - I noticed the lack of chest too, but my PT is planning to put in a chest day for me. GHD = glutes & hamstrings (not a brand of hair straighteners as I first thought!!!)
I started lifting (from never having barely even held a barbell before) about 9 weeks ago. Up until then I had been doing just cardio and classes, having joined the gym at the end of 2012. Prior to that I had not been in a gym for about 10 years :-P
I was doing minimum an hour of cardio daily, some days doing up to 6 classes in a day, hence my gym nickname of 'Terminator' - said tongue in cheek as I am a fluffy marshmallow in person!
Currently I am able to do:
Dead lift = 52.5kg/116lb x5 (but with terrible form and my back is currently telling me off about it)
Romanian Dead Lift = 47.5kg/105lbx8
Squat = 50kg/110lbx5 (but not breaking parallel)
*kitten* to grass = 25kg/56lbx10 (but I have only just started trying them)
Box squat = 35kg/77lbx5
Calf raise = 105kg/230lbx20
Straight barbel curl = 17.5kg/39lbx10
Bench = 25kg/55lbx8
OHP = 20kg/44lbx1
So pretty poor all round, and lots of room for improvement!0 -
Ok first it is far from poor having only lifted for 9 weeks. Those are actually pretty impressive starting numbers. Don't be too hard on yourself!! There are many that have been lifting much longer that are struggling to reach those numbers. My only concern with your split is as a newbie to lifting, that's pretty hardcore and taxing on your body, so your recovery is going to be compromised. Thus your strength may or may not increase the way you anticipate. I understand a PT designed it but there's many out there with poor qualifications. Most would suggest you start with a 3-4 day a week full body routine to get the basics and fundamentals down. I had a feeling that is what GHD was but wasn't sure.
Becareful with using MFP + Exercise and make sure you're listening to your body. It's hard to tell what you burn when lifting that's why many of us use the TDEE way as activity is included. HRM are not accurate with regards to lifting and calculating burns.
I think you're doing well and will get the hang of it. You definitely did a lot of cardio; 6 classes a day is quite a lot. But I think you'll quickly realize that more lifting and less cardio will actually yield the results you desire. Just be on cue with what your body is telling you; if you're hungry, tired or can't seem to progress; eat and look at your activity. You're going to need recovery in order to grow and get stronger, so try to find ways to get a rest day in somewhere!0 -
I agree with Holly. You're doing very well for how long you've been lifting! Can't wait to see your results!0
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Wow - thanks for such positive feedback, much needed :-)
Like most of us, I am guilty of comparing myself with what I see other people lifting in the gym. The good bit is when one of the huge heavy lifters wanders into an abs class by mistake, as most of them just lie there groaning and grunting all the way through.
With it being Christmas there is less scope to do cardio as the classes are reduced slightly, and none on Christmas day itself. Thank goodness the gym is open 24/7, as I am on nights Christmas Day so my body clock is going to be completely screwed! The upside of Christmas is that I hate mince pies & Christmas Cake, so no risk of 'Pocket Mince Pie' syndrome kicking in - I prefer trifle, and that would get kinda messy if I tried to put it in my pocket...0 -
Well despite it being Christmas, due to working non-stop I have not so much as had time to sniff a mince pie, let alone eat one!
Bit annoyed as the scales today are 53.6kg/118lb, which feels a bit fast. I do weigh each day and know I can vary over a kilo in 24h, but the last few days have been steady trend up. My cycle is a bit inconsistent so I don't even know if I can blame TOM.
Would not mind if my lifts were getting better too, but in fact I seem to be sliding backwards. Especially deadlifts & those darned box squats :-( So frustrating!
(OK, I appologise for being all 'Bah Humbug', just got in from incredibly busy & tiring night shift!) ;-)0 -
The scale jumped up a lot for me the first couple of weeks, evened out, and then I lost weight. It's not linear, don't worry about steep gains or losses.0
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Good day today. Was nervous as it was arms day, which includes a superset (tricep press-downs, barbel bicep curls, tricep kickbacks and dumbell hammer curls) and I was scheduled to go up on weight to the psychologically daunting 20kg curl (44lb). I had only ever done one rep before!
Somehow I managed the ten reps on both supersets. OK so my technique was awful and by the end I had a face like a constipated bulldog, but I survived.
Fingers crossed I do OK on my back day tomorrow, Death by Deadlift...0 -
Check in time...
Well my weight has been all over the place this week (no thanks to TOM) and has been anywhere between 113-117lbs. My average is 115.7lbs (52.6kg). So that is slightly down on my starting weight of 117.
Calories have been from a low of 1700 (night duty) to max just over 2400.
Oddly enough, I am going to try reducing the amount I eat overnight. I find I restrict during the day and then 'treat' myself overnight. Not a very sensible option when I need energy during the day. I know one of the PT's at the gym does that diet where you don't eat all day and then have to consume all your calories in a 4-hour window and gets good results, but it does not sound right to me?!
I would paste my stats, but I am not sure I am measuring in the right place. Does anyone passing by have a link to somewhere that shows you?0 -
Seeing as it is New Year, time to make some resolutions. I prefer to think of it as targets however. So this year I aim to:
1) Be able to do chin ups
2) Be able to do hang pulls
3) Squat 1.5x body weight
4) Deadlift 1.5x body weight
5) Bench body weight
6) Get over my fear of the Power Clean, Snatch, and Jerk
7) Clean and press 30kg/66lb
8) Compete in 'Survival of the Fittest' for charity.
(Aims 9 and 10 are to move up a grade at work and find a decent man, probably a lot harder than aims 1 to 8 I fear!)0 -
Yay, breakthrough with my Deadlifts today.
55kg/122lbx3 target felt not too bad and so carried on to 5 reps.
Still felt OK, so randomly decided to try 65kg/144lb.
Again felt 'OK', so decided to go for the psychological barrier of 70kg/155lb.
First half dozen or so times it would not work, so did a quick set of Romanians at 42.5kg/94lb whilst thinking.
Realised I had actually been trying 72.5kg/160lb (DOH).
Tried again with the correct weight of 70kg/155lb.
It took about another half dozen attempts, and I had to lift it inch by agonisingly slow inch, but I made it to full upright!
If my trainer had been in the gym at the time I would have kissed him!
So pleased at the new PR that I am not even bothered by the figures on the scales today. Result!
OK, I will calm down now. ;-)0 -
This is wonderful!!! Great job on keep pushing yourself!0
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Yahooo! Congrats!0
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Great job with your deads!0
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Congratulations!0
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Thanks *blush*
I am lucky to have a fab PT and go to the friendliest gym I have ever known.
Weekly average weight this week is 52.3kg/115lb
More food and less cardio required. Plus side is that I am enjoying doing the weights programme, although today was knackering. 5 sets of 15-20 reps of each exercise. Set one is tough, set three hurts, set five is like hell on Earth (but in a good way!)
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You're doing awesome! Sounds like things are moving right along
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Well I have worked out that although my 'target' is Net Cals 1830 (i.e. 250 above my maintenance), although I am eating 2200-2400 a day my average net cals is only 1500-1600. That kinda explains why the scales are not going up
As I find it psychologically hard to 'reach' my calorie limit for the day (I start to panic I will go over and have to restrict the next day to make up for it), I have increased my target by 100. That way even if I am still coming in the same amount under target as before, it will technically be a higher total = weight gain? :ohwell:
Why-oh-why do our brains play such nasty tricks on us? The diet industry has a lot to answer for :mad:0 -
Night duty - urgh.
Average 51.9kg/114lb. Time to cut the cardio further, especially the spin as I swear it is making my hamstrings tighten up???0 -
It really is so mental...hard for me to have that intake number higher than my output.0
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The red=bad green =good thing doesn't help those of us who customise our diaries!
Though as I tend to overeat in my old life it's keeping things at bay.
Good luck in fighting the restriction mindset!0 -
The red-green thing drives me mental too! I have actually put my net calorie target at 100 above what I probably need in order to try and avoid extra restricting to stop the dreaded red - LOL!
Feel rotten today, being on nights has meant my body clock is screwed and I have not been to the gym for 2 days, so I am stressing about not fitting all my workouts in this week. I can do a double session tomorrow - lunch pump/spin/weights, eve combat/spin/weights - but I hate the feeling sick & off balance that night duty brings.0 -
*Sigh*
Good session with the PT today, but he has instructed me to:
- Cut cardio further
- Aim for 2,000 K cals after deductions for exercise
- increase protein from my current 20-25% up to as close to 50% as possible. :sad:
Noooo - I love my yummy carbs :-( I have some protein powder in, but shakes are yucky. I will see if I can make them into a dessert by adding xantha of gelatine? That way perhaps they will feel more like a dessert = a treat.0 -
I'm always for cutting cardio
and when it comes to making protein into a treat try adding some yoghurt or milk or a mix of both ans than add some type of instant whipped dessert powder (in the uk we got angel delight) whip it all up (I use unflavoured pp for this) and put in the freezer for 5 min! Comes out super delish!!0 -
I see you're on nights too! It's really a pain to go from days to nights and back again, but at least my night job involves free caffeine. :laugh:0
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I'm always for cutting cardio
and when it comes to making protein into a treat try adding some yoghurt or milk or a mix of both ans than add some type of instant whipped dessert powder (in the uk we got angel delight) whip it all up (I use unflavoured pp for this) and put in the freezer for 5 min! Comes out super delish!!
Ooh - had not thought of Angel delight, good idea.
As an experiment I have tonight tried adding a sachet of gelatine to PP (casein) and will see if it sets & what it is like.
As for nights, back on nights next week and not looking forward to it. Unfortunately too much caffeine just makes me jumpy and gives me palpitations, so decaff coffee only for me. I do drink bucket loads of Pepsi Max though, which seems to hit the balance between staying awake and clinging to the ceiling!
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So, exercising less - check
Calorie goal increase to 2,000 plus eatback exercise - not quite there but eating more than before
Aiming for 50% protein - again not reaching it but protein intake is higher
Scales: Down again to 51.4kg/113lbs
Stressful week ahead - night shifts and family get-togethers means struggling to cram my workouts in. Not facing my arch nemesis until the end of the week though - the Low box squats. I love normal squats, but I always end up sat on the low box unable to get up again! have to ask a passer by to take pity in me and get me up :sad:0 -
How are you figuring your macro set up? You never answered on a thread posted a few days ago but just curious as to why you're consuming/aiming for almost double your BW in protein.0
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I was wondering this as well....How are you figuring your macro set up? You never answered on a thread posted a few days ago but just curious as to why you're consuming/aiming for almost double your BW in protein.0 -
Must confess I queried the amount of protein too, and I am wondering if I misheard my PT. I wonder if he actually said to increase my protein by 50% rather than aim for total protein 50% *Doh* Methinks I had better ask him *LOL*0
