Embarking on a clean bulk... anyone want to join me??

margieward82

Anyone wanna share how they are training? I've just been doing my own routine but I'm thinking of changing some things up. Right now I do each muscle group 1X/wk except for legs which I do twice/wk. I have been doing weights only 4 days/week but I'm considering increasing that... any thoughts?

Since you mentioned bodybuilding.com I know you are already familiar with the site... But basically I am using the plan on there by Jamie Eason for my workouts and then adding to it. She doesn't have a few things included like square and BP and DL, which I enjoy and use to gauge my strength, so I've added those and a few others in where they fit. Check that out and see if it helps and what your thoughts are... I'd love more insight too

I_give_it_2_u_str8

Someone on bodybuilding.com suggested this: http://fit-universe.com/layne-nortons-powerhypertrophy-routine.html

looks interesting, will check it out later thanks

kdiamond

I saw your post on bb.com too )

I think I am going to start a bulk September 1, but I am looking to do more of a 'mini' bulk than anything. I'm just trying to increase strength without really gaining too much weight. Easier said than done, right? I like being small but I don't want to be as weak as I am now. I've pretty much maxed out on lifts and that dissatisfies me.

I'm think I want to go from 110 --> 118 pounds. This way I can pretty much stay in all of my size 0-3 clothes. I'm gonna start with 150 calories over maintenance so an even 2000 a day.

I don't know what program I am going to do yet. I am almost done with NROLFW, I am halfway through Stage 7 now. I got a few good gains from it but I need a real true strength program. I might check out the one you posted, its pretty much a 4-day program right?

Edited to say: Do you really think your maintenance is 1750? That seems low for your activity level and your size. Mine is ~1850 and I'm smaller than you. I don't believe the numbers on MFP.

sportsforfun

I am in for this as well. Started two weeks ago on my bulking phase and am eating 500 calories above maintenence in a 40/40/20 calories ratio. Main thing I am focusing on is getting at least 1.5xbw in grams of protein and at least 2.0xbw in grams of Carbs. I am trying not to gain too much fat by eating mainly complex carbs that are great for energy but rarely turn to fat and also keeping my fat intake to a minimum. We shall see how this goes!

stephanielynn76

Anyone wanna share how they are training? I've just been doing my own routine but I'm thinking of changing some things up. Right now I do each muscle group 1X/wk except for legs which I do twice/wk. I have been doing weights only 4 days/week but I'm considering increasing that... any thoughts?

Since you mentioned bodybuilding.com I know you are already familiar with the site... But basically I am using the plan on there by Jamie Eason for my workouts and then adding to it. She doesn't have a few things included like square and BP and DL, which I enjoy and use to gauge my strength, so I've added those and a few others in where they fit. Check that out and see if it helps and what your thoughts are... I'd love more insight too

Not familiar with that plan... will have to check it out!

So here is what I have been doing... in great detail.... lol. I may change it up after a few weeks if I don't see progress. I copied and pasted this from my blog and included some changes...

Mondays -chest/triceps
Tuesdays -back/abs/legs (part 1)
Wednesdays -biceps/shoulders
Thursdays -abs/legs (part 2- this is the harder of the two leg days)
Fridays -whatever I feel like doing...
Saturdays -cardio only (Zumba)

A LIST OF DIFFERENT EXERCISES I DO FOR EACH MUSCLE GROUP
CHEST: inclined bench press machine (85-100lbs), flat bench press machine, flies on machine (50-60lbs), standard push-ups (35-40)
TRICEPS: cable push downs (70-75lbs) ,overhead extensions (27.5-30lb dumb bell), dips on assisted dip machine, tricep push-down machine
BACK: lat pulls -wide or narrow grip (80lbs+), pull-ups on the assisted pull-up machine. seated row machine, seated rows with cables (both arms, 70lbs), lower back extensions (20 reps holding a 25lb plate and 20 reps without the plate). I've also recently joined a chin-up challenge... I'm only up to 4... but that's progress!
BICEPS: dumb bell curls (30lb dumb bells), weighted curl bar (50lbs), cables (one arm at a time 35lbs or 21's with both arms 40-50lbs), bicep curl machine (50-60lbs)
SHOULDERS: shoulder press machine (100-110lbs), upright rows (50lb curl bar), lateral raises (17.5-20lb dumb bells or cables), shrugs (using 230lbs loaded on flat bench-press machine)
LEGS:
Part 1: Quadriceps extensions (100lbs) and hamstring curls (85lbs). Glute machine (85lbs), leg press (one leg at a time 90lbs, both legs together 180-200lbs)
Part 2: Regular squats, sumo squats and lunges (using smith machine 90lbs-110lbs), dead lifts (90-100lbs), inner thighs machine (130lbs) and outer thighs (80lbs).
ABS: I have a little routine I do that includes crunches, bicycles, tuck-n-extends, and planks. I start with 30 of each... then 25... then 20. For the planks I started out doing just 1 minute and now I'm up to 2!

I do do a lot of machines vs free weights but that's mostly because I work out alone and don't have a spot. There is NO WAY I could move free weights that heavy for some of those exercises... not without taking a chance of experiencing a dumb bell to the head/face.

tgh1914

Anyone wanna share how they are training? I've just been doing my own routine but I'm thinking of changing some things up. Right now I do each muscle group 1X/wk except for legs which I do twice/wk. I have been doing weights only 4 days/week but I'm considering increasing that... any thoughts?

I'm doing a program called StrongLifts 5x5. It's all based on the concept that the best way to gain muscle mass is to do the heavy compound lifts like squats, deadlifts, bench, etc. The more I've read, the more I've become convinced that this whole trend of doing lots of sets across lots of isolated resistance exercises is not the best way to add muscle for those that haven't already spent years & years lifting weights. Bodybuilders get the foundational layers of muscle from these few compound lifts. Then, all the isolated stuff is kind of like the fine tuning after you have the bulk. But most people spend most of their workouts on the isolated stuff.

When you're relatively new to heavy lifting I think the 3 most important things to follow are:

1. lift heavy with a progressive increase in load
2. eat above your maintenance calories
3. get plenty of rest (meaning sleep and time between workouts)

So my workouts now are basically 3 per week. I simply do 5x5 of squats, bench, & barbell rows on one day, then 5x5 of squats, overhead press, & deadlift two days later. And just keep alternating that pattern. I add 5 lbs to the bar each time (10 on deadlift). It's simple, but gives my muscles plenty of workout. I leave the gym after about 50 minutes each time. That's a big change from what I used to do (P90X + running + basketball + other body weight/core work). But it's working. I think a lot of people really overdo it when it comes to building muscle; rest & recovery is SO important.

I'd highly recommend giving stronglifts.com a good read (the whole program is free, btw). There are others around here that use that program too. You may also wanna get helpful hints from stroutman81. He's an expert on all this.

stephanielynn76

I saw your post on bb.com too )

I think I am going to start a bulk September 1, but I am looking to do more of a 'mini' bulk than anything. I'm just trying to increase strength without really gaining too much weight. Easier said than done, right? I like being small but I don't want to be as weak as I am now. I've pretty much maxed out on lifts and that dissatisfies me.

I'm think I want to go from 110 --> 118 pounds. This way I can pretty much stay in all of my size 0-3 clothes. I'm gonna start with 150 calories over maintenance so an even 2000 a day.

I don't know what program I am going to do yet. I am almost done with NROLFW, I am halfway through Stage 7 now. I got a few good gains from it but I need a real true strength program. I might check out the one you posted, its pretty much a 4-day program right?

Edited to say: Do you really think your maintenance is 1750? That seems low for your activity level and your size. Mine is ~1850 and I'm smaller than you. I don't believe the numbers on MFP.

I honestly don't know what my maintenance is. I was eating at 1600 and not gaining or losing. I started at 1800 this week and we shall see what happens. I predict I'll need to go up to at least 2000 to see a real gain but who knows. Glad to know MFP is low for you. It doesn't really take into account people who have muscle so it's possible that it's low for that reason...

stephanielynn76

Anyone wanna share how they are training? I've just been doing my own routine but I'm thinking of changing some things up. Right now I do each muscle group 1X/wk except for legs which I do twice/wk. I have been doing weights only 4 days/week but I'm considering increasing that... any thoughts?

I'm doing a program called StrongLifts 5x5. It's all based on the concept that the best way to gain muscle mass is to do the heavy compound lifts like squats, deadlifts, bench, etc. The more I've read, the more I've become convinced that this whole trend of doing lots of sets across lots of isolated resistance exercises is not the best way to add muscle for those that haven't already spent years & years lifting weights. Bodybuilders get the foundational layers of muscle from these few compound lifts. Then, all the isolated stuff is kind of like the fine tuning after you have the bulk. But most people spend most of their workouts on the isolated stuff.

When you're relatively new to heavy lifting I think the 3 most important things to follow are:

1. lift heavy with a progressive increase in load
2. eat above your maintenance calories
3. get plenty of rest (meaning sleep and time between workouts)

So my workouts now are basically 3 per week. I simply do 5x5 of squats, bench, & barbell rows on one day, then 5x5 of squats, overhead press, & deadlift two days later. And just keep alternating that pattern. I add 5 lbs to the bar each time (10 on deadlift). It's simple, but gives my muscles plenty of workout. I leave the gym after about 50 minutes each time. That's a big change from what I used to do (P90X + running + basketball + other body weight/core work). But it's working. I think a lot of people really overdo it when it comes to building muscle; rest & recovery is SO important.

I'd highly recommend giving stronglifts.com a good read (the whole program is free, btw). There are others around here that use that program too. You may also wanna get helpful hints from stroutman81. He's an expert on all this.

I've heard of stronglifts. I don't know... do you think that would be the right kinda program for a woman? It sounds like a man-building-strength type of program verses a woman-trying-to-sculpt kinda deal. TBH doing all the little isolated muscle exercises is part of what I like about weight training. I know that if it's going to be something I don't like... I'm not likely to stick with it.

tgh1914

Anyone wanna share how they are training? I've just been doing my own routine but I'm thinking of changing some things up. Right now I do each muscle group 1X/wk except for legs which I do twice/wk. I have been doing weights only 4 days/week but I'm considering increasing that... any thoughts?

I'm doing a program called StrongLifts 5x5. It's all based on the concept that the best way to gain muscle mass is to do the heavy compound lifts like squats, deadlifts, bench, etc. The more I've read, the more I've become convinced that this whole trend of doing lots of sets across lots of isolated resistance exercises is not the best way to add muscle for those that haven't already spent years & years lifting weights. Bodybuilders get the foundational layers of muscle from these few compound lifts. Then, all the isolated stuff is kind of like the fine tuning after you have the bulk. But most people spend most of their workouts on the isolated stuff.

When you're relatively new to heavy lifting I think the 3 most important things to follow are:

1. lift heavy with a progressive increase in load
2. eat above your maintenance calories
3. get plenty of rest (meaning sleep and time between workouts)

So my workouts now are basically 3 per week. I simply do 5x5 of squats, bench, & barbell rows on one day, then 5x5 of squats, overhead press, & deadlift two days later. And just keep alternating that pattern. I add 5 lbs to the bar each time (10 on deadlift). It's simple, but gives my muscles plenty of workout. I leave the gym after about 50 minutes each time. That's a big change from what I used to do (P90X + running + basketball + other body weight/core work). But it's working. I think a lot of people really overdo it when it comes to building muscle; rest & recovery is SO important.

I'd highly recommend giving stronglifts.com a good read (the whole program is free, btw). There are others around here that use that program too. You may also wanna get helpful hints from stroutman81. He's an expert on all this.

I've heard of stronglifts. I don't know... do you think that would be the right kinda program for a woman? It sounds like a man-building-strength type of program verses a woman-trying-to-sculpt kinda deal. TBH doing all the little isolated muscle exercises is part of what I like about weight training. I know that if it's going to be something I don't like... I'm not likely to stick with it.

Here's what I've come to understand. Getting stronger and adding lean muscle mass comes from progressively lifting heavier weight. Actual bulk would come from the former + a good calorie surplus + testosterone. Women won't bulk unless you're really trying, like with hormones (except for a rare few who are genetically disposed to be bulky anyway). Women who do this program gain muscle, but it's still a lean look, not bulky.

I can understand wanting to do a program that you enjoy; that's major important. One thing I'll add though, is that I had no idea how much I'd enjoy the heavy lifts until I got started. I thought I was just gonna gut out a few months to give it an honest try, but I'm totally loving it. But, definitely, do what you enjoy, so you'll keep doing it.

stephanielynn76

Anyone wanna share how they are training? I've just been doing my own routine but I'm thinking of changing some things up. Right now I do each muscle group 1X/wk except for legs which I do twice/wk. I have been doing weights only 4 days/week but I'm considering increasing that... any thoughts?

I'm doing a program called StrongLifts 5x5. It's all based on the concept that the best way to gain muscle mass is to do the heavy compound lifts like squats, deadlifts, bench, etc. The more I've read, the more I've become convinced that this whole trend of doing lots of sets across lots of isolated resistance exercises is not the best way to add muscle for those that haven't already spent years & years lifting weights. Bodybuilders get the foundational layers of muscle from these few compound lifts. Then, all the isolated stuff is kind of like the fine tuning after you have the bulk. But most people spend most of their workouts on the isolated stuff.

When you're relatively new to heavy lifting I think the 3 most important things to follow are:

1. lift heavy with a progressive increase in load
2. eat above your maintenance calories
3. get plenty of rest (meaning sleep and time between workouts)

So my workouts now are basically 3 per week. I simply do 5x5 of squats, bench, & barbell rows on one day, then 5x5 of squats, overhead press, & deadlift two days later. And just keep alternating that pattern. I add 5 lbs to the bar each time (10 on deadlift). It's simple, but gives my muscles plenty of workout. I leave the gym after about 50 minutes each time. That's a big change from what I used to do (P90X + running + basketball + other body weight/core work). But it's working. I think a lot of people really overdo it when it comes to building muscle; rest & recovery is SO important.

I'd highly recommend giving stronglifts.com a good read (the whole program is free, btw). There are others around here that use that program too. You may also wanna get helpful hints from stroutman81. He's an expert on all this.

I've heard of stronglifts. I don't know... do you think that would be the right kinda program for a woman? It sounds like a man-building-strength type of program verses a woman-trying-to-sculpt kinda deal. TBH doing all the little isolated muscle exercises is part of what I like about weight training. I know that if it's going to be something I don't like... I'm not likely to stick with it.

Here's what I've come to understand. Getting stronger and adding lean muscle mass comes from progressively lifting heavier weight. Actual bulk would come from the former + a good calorie surplus + testosterone. Women won't bulk unless you're really trying, like with hormones (except for a rare few who are genetically disposed to be bulky anyway). Women who do this program gain muscle, but it's still a lean look, not bulky.

I can understand wanting to do a program that you enjoy; that's major important. One thing I'll add though, is that I had no idea how much I'd enjoy the heavy lifts until I got started. I thought I was just gonna gut out a few months to give it an honest try, but I'm totally loving it. But, definitely, do what you enjoy, so you'll keep doing it.

Oh believe me... I'm not at ALL worried about getting bulky... not only do I not have enough testosterone... I don't have the genetics for it. I am actually already "progressively lifting heavier weights" with my own routine. I don't doubt that women who do that program will gain muscle... I'm just saying there is more than one way to skin a cat. I already do most of those exercises (or some version of them) within my own routine... I just don't want to give up doing stuff like triceps push-downs and bicep curls... why? Because I like them!

tgh1914

Oh believe me... I'm not at ALL worried about getting bulky... not only do I not have enough testosterone... I don't have the genetics for it. I am actually already "progressively lifting heavier weights" with my own routine. I don't doubt that women who do that program will gain muscle... I'm just saying there is more than one way to skin a cat. I already do most of those exercises (or some version of them) within my own routine... I just don't want to give up doing stuff like triceps push-downs and bicep curls... why? Because I like them!

Yeah, just took a look at your routine. I think it looks good (not that I'm an expert). I'll admit, it's often hard for me to leave the gym after having only done 3 or 4 exercises. So sometimes I'll grab a weight belt & do some extra weighted pull-ups or dips or something. It's addicting, that's for sure.

Btw, you are lifting some good weight. Kudos!

xraychick77

lol clean bulk.

taso42_DELETED

lol clean bulk.

pants

stephanielynn76

Since you mentioned bodybuilding.com I know you are already familiar with the site... But basically I am using the plan on there by Jamie Eason for my workouts and then adding to it. She doesn't have a few things included like square and BP and DL, which I enjoy and use to gauge my strength, so I've added those and a few others in where they fit. Check that out and see if it helps and what your thoughts are... I'd love more insight too

I just looked at her plan. It isn't all that different from my own. There are some different exercises and they are combined together a bit differently but it's the same basic idea I think. I think I'm going to stick with what I'm doing for now... including progressively increasing my weights/calories... and see what happens. If it ain't broke, why try and fix it? If I see I'm not happy with the progress I'll consider following power/hypertrophy concept (that I linked earlier).

stephanielynn76

Oh believe me... I'm not at ALL worried about getting bulky... not only do I not have enough testosterone... I don't have the genetics for it. I am actually already "progressively lifting heavier weights" with my own routine. I don't doubt that women who do that program will gain muscle... I'm just saying there is more than one way to skin a cat. I already do most of those exercises (or some version of them) within my own routine... I just don't want to give up doing stuff like triceps push-downs and bicep curls... why? Because I like them!

Yeah, just took a look at your routine. I think it looks good (not that I'm an expert). I'll admit, it's often hard for me to leave the gym after having only done 3 or 4 exercises. So sometimes I'll grab a weight belt & do some extra weighted pull-ups or dips or something. It's addicting, that's for sure.

Btw, you are lifting some good weight. Kudos!

haha... thanks.... now if I could just EAT MORE... I might see some bigger muscles! LOL.
And you know... it's actually a good thing to change things up every now and then... even for a few weeks. It keeps the body guessing. I might eventually get bored with what I'm doing... who knows...

stephanielynn76

lol clean bulk.

hey... stop laughing and step up to the plate and join us... you know you wanna...

margieward82

Since you mentioned bodybuilding.com I know you are already familiar with the site... But basically I am using the plan on there by Jamie Eason for my workouts and then adding to it. She doesn't have a few things included like square and BP and DL, which I enjoy and use to gauge my strength, so I've added those and a few others in where they fit. Check that out and see if it helps and what your thoughts are... I'd love more insight too

I just looked at her plan. It isn't all that different from my own. There are some different exercises and they are combined together a bit differently but it's the same basic idea I think. I think I'm going to stick with what I'm doing for now... including progressively increasing my weights/calories... and see what happens. If it ain't broke, why try and fix it? If I see I'm not happy with the progress I'll consider following power/hypertrophy concept (that I linked earlier).

Yeah, her plan is rather similar to what I had been doing, so with a few tweaks I'm gonna give it a shot for a wile. Then about every 6 to 8 weeks I'll change up how I combine my days. Probably go to an opposing groups (bi & tri, chest & back, legs, shoulders & legs part 2) plan instead of a push/pull like this one.
When I decided that I really wanted to start getting stronger and adding muscle, I started freaking out trying to find the perfect diet plan and the perfect exercise plan. Well, of course, there isn't one answer. And my hubby got so sick of me freaking out about how to do it right he reminded me " You know what to do! You can do this! Stick to what you know, add weight each week and attempt to make each work out better than the one before. And eat!!" That really snapped me out of the freak out I'd been having... if it ain't broke! We know what to do! We can do this! And if we don't see what we want to see I think that the post here have given several great options for mixing it up... Bring on the muscle!

rachel5576

I will hopefully be joining you soon. A few more pounds to go. Then I would really like to focus on building muscle. I may have to wait until after my marathon in january though. Don't think 20 mile runs are condusive to building mass. Lol best of luck! Body building .com is a great source.

rachmaree

I'd like to focus on putting on some muscle after school goes back and the kids start school (not MY kids, I mean, once the students start coming). For one thing, I won't have as much time or energy to work out as much as I am at the moment. Can't wait to see your progress!

stevemcknight

I'm in, I'm in!

I have to admit, I've gotten slightly loose and sloppy ever since entering weight gain mode. So far it hasn't hurt me TOO much, but I'm getting a little mushier. I was thinking I'd go for a few more lbs of gain and then go into deficit again.

I'm in too - following leangains 3200 on lifting days, 1800 on rest days - week 3 of adding some bulk!

stevemcknight

Anyone wanna share how they are training? I've just been doing my own routine but I'm thinking of changing some things up. Right now I do each muscle group 1X/wk except for legs which I do twice/wk. I have been doing weights only 4 days/week but I'm considering increasing that... any thoughts?

I'm doing a program called StrongLifts 5x5. It's all based on the concept that the best way to gain muscle mass is to do the heavy compound lifts like squats, deadlifts, bench, etc. The more I've read, the more I've become convinced that this whole trend of doing lots of sets across lots of isolated resistance exercises is not the best way to add muscle for those that haven't already spent years & years lifting weights. Bodybuilders get the foundational layers of muscle from these few compound lifts. Then, all the isolated stuff is kind of like the fine tuning after you have the bulk. But most people spend most of their workouts on the isolated stuff.

When you're relatively new to heavy lifting I think the 3 most important things to follow are:

1. lift heavy with a progressive increase in load
2. eat above your maintenance calories
3. get plenty of rest (meaning sleep and time between workouts)

So my workouts now are basically 3 per week. I simply do 5x5 of squats, bench, & barbell rows on one day, then 5x5 of squats, overhead press, & deadlift two days later. And just keep alternating that pattern. I add 5 lbs to the bar each time (10 on deadlift). It's simple, but gives my muscles plenty of workout. I leave the gym after about 50 minutes each time. That's a big change from what I used to do (P90X + running + basketball + other body weight/core work). But it's working. I think a lot of people really overdo it when it comes to building muscle; rest & recovery is SO important.

I'd highly recommend giving stronglifts.com a good read (the whole program is free, btw). There are others around here that use that program too. You may also wanna get helpful hints from stroutman81. He's an expert on all this.

Yeah - week 10 stronglifts here.

DianaPowerUp

I'm interested. I was planning on starting a new program once the kids were back in school. I've lost all the weight that I need to lose, and pretty much have good definition, but I do want to increase my muscle mass some. Just not sure how to go about it right. I have the book, "NROLFW", which I've read, and now am re-reading, so that when I get into the gym, I know what I should be doing with the weights, etc.

I'm hoping by next wk I'll be ready to go with my new plan (if I can get off the computer and get my act together!).

margieward82

I'm hoping by next wk I'll be ready to go with my new plan (if I can get off the computer and get my act together!).

LOL! @ getting off the computer! I have sooooo been there! How many times have I suddenly looked at the clock and said "oh, crap! I gotta go work-out!"

4theking

I will join you October 1st. Losing fat till then, then will still be doing IF along with one spike day a week. So basically what I am doing now but with a surplus on lifting days, slight deficit on non workout days.

tgh1914

I will join you October 1st. Losing fat till then, then will still be doing IF along with one spike day a week. So basically what I am doing now but with a surplus on lifting days, slight deficit on non workout days.

Oh yes. Russellb97's program, right? I've tossed around the idea of doing it myself.

4theking

I will join you October 1st. Losing fat till then, then will still be doing IF along with one spike day a week. So basically what I am doing now but with a surplus on lifting days, slight deficit on non workout days.

Oh yes. Russellb97's program, right? I've tossed around the idea of doing it myself.

Yep, that would be the one! I am a spiker for life!

alleyag

I'm 4 weeks into bulk now. Found my cals to be very high to gain but I also carry a lot of lean mass. I started at 5.5%,bf at 164lbs
I'm lookin at 170 @ 6% now so number are looking good. Buying don't seem to gain unless I'm on 4000 cals lift day and 3500 on rest days. Pain in the *kitten* to eat like this but its working so I'm on board. I played with the macros and cals weeks prior to starting to get it right. I'll update on my progress as it comes. Definitely getting stronger. And larger its just so hard to say goodbye to the oblique I worked so hard for. Hahaha.

Either way there is time for that later. I've cut out cardio completely right now. But I've dropped the body fat fast before I've got that down. I'll run the bulk through December and see what happens when I shred up again. Feel free to add me ifyou like. Always looking for more dedicated friends. Stay motivated mfp!

sportsforfun

I am currently at 3,500 calories per day on workout days and around 3,000 calories on nonworkout days for the last 2 weesk but very little gain to be seen. I am going to give until next Friday to see if I can get any better gains before upping another 250 calories. Right now I am lifting 5 days a week, different body part each day so I can keep my gym time to around an hour every day. I incorporate at least one compound heavy lift into each day. Trying to hit failure at 6-8 reps on every exercise to get maximum gains.

What supplements is everyone taking? Right now I am taking Combat Protein Powder, multivitamin, creatine, and fish oil. I believe that this should be enough for now. Anyone have anything that has worked well for them?

stephanielynn76

What supplements is everyone taking? Right now I am taking Combat Protein Powder, multivitamin, creatine, and fish oil. I believe that this should be enough for now. Anyone have anything that has worked well for them?

Great question. I've been trying to consume my husband's Dymitize protein powder at least once daily as well as a multivitamin and some fish oil supplements. I don't have any creatine at the moment. My husband took it for years and didn't seem to think it did anything to help him so he no longer buys it.

stephanielynn76

I did regular squats, sumo squats, & lunges on the smith machine today. Started with 50lbs and 20 reps and increased weight and decreased reps each set until I got to 120lbs and 10 reps... then worked my way back down to the 50lbs and just burned them out. Also did dead lifts... 4 sets 90-100lbs. It was soooooooooooooo hard for me not to go and get on that cardio machine... I really wanted to.

Something else I've noticed, I had been consuming 2000-2300 calories/day total with a net of 1600 because I was burning so many off. Now I'm actually eating LESS total calories and finding myself more hungry now without the cardio calories. I did give myself 300 extra calories for my workout today. My HRM said I burned about 375 but I don't know how accurate that is. I thought bulking would mean I wasn't going to be as hungry I'm going to give myself 2-3 weeks at 1800 calories and see what the scale does. I still have no idea what my maintenance is... but I know I stayed at 1600 calories for a couple of months without a gain or loss so that might actually be the magic number...