PrimalRunner's Bulking Log
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Not Holly (obviously), but I do have some ideas on lifting programs. If you still qualify as "beginner" you could consider All Pro's Simple Beginners Routine, as it is a 3-times-per-week full body routine. It utilizes rep ranges more with the focus on hypertrophy then strength.
Alternatively you could look at upper-lower split routines. These are traditionally run AB-rest-AB-rest-rest each week, but could also be done ABA BAB style over 2 weeks.
Also, there are some All Pro Intermediate routines that are written for only 2 days per week lifting, that can be adapted for 3 days per week. I did for example API 1 last 8 weeks, which is a 2 day per week routine. It consists of a light and a heavy day. I changed it toi have 2 light days and 1 heavy day per week. In the All Pro group here on MFP you can find info on these routines. :flowerforyou:
Edited to add that I realize I'm mostly talking about the All Pro routines, but that's because I'm familiar with those from my own experiences with them
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Thank you both for your advise. I've got some reading ahead of me for sure!
ETA: I'm having a hard time allowing my cals to be above my TDEE most likely because I have a history of anorexia. I am about 8 years recovered, but I guess it's always just kinda lingering there.0 -
Is that the program that Sarah was/is doing? Maybe she can give some insight on that one.
I think that the advice of both ladies is good. I think backing of the cardio sounds like a good plan if eating more isn't doable. Or maybe a combination of both if you find that dropping IF helps.0 -
Is that the program that Sarah was/is doing? Maybe she can give some insight on that one.
I think that the advice of both ladies is good. I think backing of the cardio sounds like a good plan if eating more isn't doable. Or maybe a combination of both if you find that dropping IF helps.
It is but of a different split. I think hers is the 4 or 5 day one, can't remember.
Aileen-Had no idea of your history so I can only imagine how tough that is. Would you be more comfortable with small increases such as 50 cals a week etc?0 -
Yep, Kim…that's the program I'm following now. I really really like it. I do amend a few of the exercises based on how I feel/how busy or available certain things are at the gym. I do the 4 day split, but I know there is a 3 day split of the same program.
Is there a reason you limit carbs/fruits/sugary stuff?? I'm a HUGE proponent of IIFYM stye of eating. My goal right now is 2600 cals and my carbs are set to 50%….so that's 320+ grams of carbs a day. I'd have a hell of a time hitting that macro goal if I was limiting fruits/bread/sugar.
I think if you are seriously wanting to bulk and add actual new muscle mass….you have to let go of some of the "rules" you seem to have associated with your fitness/eating.0 -
Sarah--I totally agree with you. I don't do wheat because I have gluten issues (if I eat a piece of bread, I end up in the bathroom peeing out of my @$$ for the next couple of days--sorry, TMI).
When I originally lost the weight, I actually didn't know anything about macros. I lost 12 lbs in about 3 months (from 132 down to 120) even though I'd set my los to .5 lb/week. I think MFP gave me like 1380 calories/day. I didn't know I was starving myself. I was just following MFP. So, I ended up down to 114 lbs and realized I had to gain some weight. So I did. I'd been sitting around 120 for the past year and a half or so, and realize that I'm still not happy. I want to have more definition, so I know I need to build some muscle.
I was limiting my sugar/carbs because eating them was causing me to binge and I had an insatiable appetite. I've been limitimg them for so long that now I have issues addign them back in! I thought carb-cycling would give me the best of both worlds, but in reality, I should probably just balance the whole damn thing every day.
I'm just so sad and frustrated about my life. I thought this would be something I would be good at, but I'm not feeling too hot about it right now.
Sorry for the "Oh Woe is Me" post!!!0 -
It seems to me that anyone's first bulk is a huge learning experience. There are so many factors that play in to it being a success that it's hard to get it just right the first time. You are trying and learning and to me, that's a win. Even if you don't finish the bulk with where you wanted to be, the next time you head in to one you will know so much more. It sounds like you're dealing with a lot of factors when it comes to your diet so giving yourself some room and time to figure it out is completely understandable. You're doing great because you're trying and you'll figure it out eventually. We're all here for you in the meantime!0
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It seems to me that anyone's first bulk is a huge learning experience. There are so many factors that play in to it being a success that it's hard to get it just right the first time. You are trying and learning and to me, that's a win. Even if you don't finish the bulk with where you wanted to be, the next time you head in to one you will know so much more. It sounds like you're dealing with a lot of factors when it comes to your diet so giving yourself some room and time to figure it out is completely understandable. You're doing great because you're trying and you'll figure it out eventually. We're all here for you in the meantime!
I so agree with what Kim just said. Bulking is not as easy for me as I assumed it would be. I think when people work so hard to lose weight, they just assume any increase from the deficit will automatically cause a weight gain.
I'm sorry you are feeling so down. But you are not failing. This is all a huge learning experience and the great part of this group is that we have each other to bounce ideas and thoughts off of. Tomorrow (and the next day) is a new day!!!0 -
Just like trying to lose, no 2 bulks or cuts whatever are the same. You learn different things along the way, your body responds differently to different intakes and programs and it's a huge mental process. You're not failing at all. There are good days and there are really bad days. The important part is never give up and keep pushing through. I've seen girls quit over gaining a few pounds and I feel sorry for them but at the same time bulking isn't for everyone. You want something bad enough you have to put in the work and it's not going to be pretty. You've shown you're not a quitter bc you opened your mind up to different ideas and changes. Keep pushing girl, it will get better!0
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WEEK 9 STATS
Weight: 124.6 (down 2 lbs from last week, up 1.8 lbs total)
Body fat: 20.1% (down 1.4% from last week)
Muscle mass: 36.3% (up .2% from previous weeks)
Neck: 12.5 in. (down .25 in.)
Shoulders: 39 in. (up 1 in.)
Biceps: 10 in. (no change)
Forearms: 9.5 in. (up .5 in.)
Bust: 33 in. (no change)
Strapline: 28 in. (down 1 in.)
Waist: 26 in. (no change)
Bellybutton: 27 in. (no change)
Hips: 35 in. (down 1 in.)
Thighs: 21.5 in. (up .5 in.)
Calves: 13.5 in. (no change)
Okay, so it looks like I've spent 9 weeks doing a frustrating, but ultimately extremely successful body recomp! I'm going to use these new measurements as my new bulk starting point. Starting Power Muscle Burn 3x/week on Monday and a modified eating plan with 2400 cals as my minimum intake goal. I'm thinking this will be a 16-week bulk (on top of the 9 weeks I've already put in on NROL4W).
Best of all, I went into the gym today with a plan to test my bench. I haven't benched in about 4 months--NROL4W had me doing pushups only (and I've been elevating my feet to make them more difficult). I was stalled at 65 lbs 4 months ago. Today, I did 70x5 and 75x3! I am so proud of myself and looking forward to Phase 2 of my bulk!0 -
Great stats! You're going to kick Phase Two's *kitten* :drinker:0
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Power Muscle Burn: Chest and Back today....so, so excited!0
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Kill it!:bigsmile:0
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Ditto to this! :smokin:Kill it!:bigsmile:0 -
So, I think I'm...12 weeks in now? I've gained about 2 lbs in the last three weeks and an official 1/4 in. on my biceps. I'll do a full stat update next week, but wanted to let everyone know I'm still alive and am killing it at the gym.
Bench: 75 lbs (previous program PR was 65 lbs)
OHP: 65 lbs (previous program PR was 55 lbs)
DL: 135 lbs (previous program RR was 120 lbs)
Squat: 130 lbs (previous program RR was 120 lbs)0 -
Bench: 75 lbs (previous program PR was 65 lbs)
OHP: 65 lbs (previous program PR was 55 lbs)
DL: 135 lbs (previous program RR was 120 lbs)
Squat: 130 lbs (previous program RR was 120 lbs)
Get it, girrrrl! :drinker:0 -
Great increase in numbers girl!0
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Awesome increases on your lifts!0
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That's so fantastic!! You are definitely killing it. I guess that means you like the new program. :happy:0
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That's so fantastic!! You are definitely killing it. I guess that means you like the new program. :happy:
I love, love, love it!!! Only thing I don't like is how long the 3x/week pne takes. If I had access to a gym at lunch (that was reasonably priced) I'd do the 4x/week to get in and out a little faster.0 -
Dang girl!!! You are amazing!!0
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Yes! Great update! Go get it, girl!!0
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I'm so glad to hear you like it that much! The 4x/week is something I am seriously considering when I change plans again.That's so fantastic!! You are definitely killing it. I guess that means you like the new program. :happy:
I love, love, love it!!! Only thing I don't like is how long the 3x/week pne takes. If I had access to a gym at lunch (that was reasonably priced) I'd do the 4x/week to get in and out a little faster.0 -
Great work! 0
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BOOM!!0
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Update: bench is now 80 lbs! Holy crap, the strength gains associated with bulking are incredible! I'll see where I'm at weight/measurement-wise this weekend...may need to bump up another 100 cals/day
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Update: bench is now 80 lbs! Holy crap, the strength gains associated with bulking are incredible! I'll see where I'm at weight/measurement-wise this weekend...may need to bump up another 100 cals/day
I'm jelly- I'm getting fat and not making gains.
Good job you.0 -
Awesome! Love dem gainzzzz :drinker:0
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Week...14, I think?
Weight: 125 lbs
Body fat: 20.4%
Neck: 12.5 in.
Shoulders: 39 in.
Biceps: 10.25 in.
Forearms: 9.5 in.
Bust: 32 in.
Strapline: 29 in.
Waist: 25.75 in.
Bellybutton: 27 in.
Hips: 36 in.
Thighs: 21 in.
Calves: 13.5 in.
Okay, so here's the deal. In the lasst 14 weeks I've gained a total of 3 lbs. Up and down and up and down the scale hasgone. I last had weighed myself two weeks ago at 126.4 and then this weeekend at 125 even. Did the math, and those 3 lbs have come from 2 lbs muscle and 1 lb of fat.
Most of my measurements have stayed the same. Shoulders and biceps have gone up (yay!) while bust and waist have gone down (yay, I guess?).
So, 4 weeks into this new program and I am STILL accidently recomping. That's frustrating. Plan: additional 200 cals/day--going from 2400 to 2600. Gonna keep kicking *kitten* at the gym because that's what I do. Otherwise, I'm just going to be patient. I have 12 weeks left on this bulk and I'm going to make the most of them.0 -
Way to kill!! I just started PMB program as well, but planning to train for a Ragnar towards the cutting phase! Building/Runner....how do we find a balance?!0
