My 20 pound "Bulk" log (also life changing)
seifofficiale
Posts: 95 Member
Stats:
Age= 19
Start weight= 152lbs
Goal weight= 170lbs
Haven't been lifting for a while now, but I'm a sports guy anyway..I've been training judo for 4 years but stopped for a leg injury.always been that kinda underweight skinny guy haha, haven't ever reached 160lbs..looking to reach it here with you guys for first time ever then go for 170!
So considering my diet I'm trying to get 3000 to 3200 calories per day along with 160gm of protein.
Note: I already started 22 days ago, been getting my calorie intake for 22 days adding that I haven't missed a single training day. I will be posting everything i do considering my bulk here on this log hoping to inspire atleast one person!
So my goal is to reach 168-170 .
Gonna post up a before and current pics soon along with my diet/workout routine
Age= 19
Start weight= 152lbs
Goal weight= 170lbs
Haven't been lifting for a while now, but I'm a sports guy anyway..I've been training judo for 4 years but stopped for a leg injury.always been that kinda underweight skinny guy haha, haven't ever reached 160lbs..looking to reach it here with you guys for first time ever then go for 170!
So considering my diet I'm trying to get 3000 to 3200 calories per day along with 160gm of protein.
Note: I already started 22 days ago, been getting my calorie intake for 22 days adding that I haven't missed a single training day. I will be posting everything i do considering my bulk here on this log hoping to inspire atleast one person!
So my goal is to reach 168-170 .
Gonna post up a before and current pics soon along with my diet/workout routine
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Replies
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Day 22!
Weight= 156lbs
Workout: BACK
3x8 Pull-ups
3x5 Deadlifts
3x10 Lat Pulldowns
3x8 Barbell bent over rows
3x10 Seated rows
3x8 One-Arm dumbbell rows
3x8 Dumbbell shrugs
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Done with the workout, one of the best i did in those 22 days ahah.
I also noticed my lifts are gone up which I'm very happy with0 -
and day 22 is done!
Got all my macros, my 3.1k cals and 160gmnprotein.
Tomorrow which is day 23 i gotshoulders which is my weakest point haha.
Would love suggestions of how to warm up for shoulders cuz i never did.0 -
Do you have access to a rowing machine? It's an awesome full body warmup.0
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Day 23!
Weight=156lbs
Workout: SHOULDERS
3x10 Military press
3x8 Side raises
3x8 Front Raises
3x8 Dumbbell press
3x8 Bent over lateral raise
2x10 Shrugs0 -
make sure you eat brother. you gotta eat bulking foods like potatoes, sweet potatoes, and at least 1 gram of protein per pound of body weight. good program though. make sure you work out your entire body not just one area. and most import.......drink plenty of water0
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Very interested to see your progress. Been stuck at 150 Lbs most of my life. Each time I "bulk" up it turns out to be "fat" up more than muscle up. So, I'm very Interested in you Macros and exercise choices along with BMI (and muscle success) along the way. Can you share your current benchmark BMI, work out plan, Macros Goals and time line to reach your 168-170 weight target? Gratitude!seifofficiale wrote: »Stats:
Age= 19
Start weight= 152lbs
Goal weight= 170lbs
Haven't been lifting for a while now, but I'm a sports guy anyway..I've been training judo for 4 years but stopped for a leg injury.always been that kinda underweight skinny guy haha, haven't ever reached 160lbs..looking to reach it here with you guys for first time ever then go for 170!
So considering my diet I'm trying to get 3000 to 3200 calories per day along with 160gm of protein.
Note: I already started 22 days ago, been getting my calorie intake for 22 days adding that I haven't missed a single training day. I will be posting everything i do considering my bulk here on this log hoping to inspire atleast one person!
So my goal is to reach 168-170 .
Gonna post up a before and current pics soon along with my diet/workout routine
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Day 23 is done! wooha
Considering my macros today i got 3k cals and 170gm protein a little bit more protein than usual.
Thinking of going a little higher with my cals for the next week by 250 so i will be eating at a surplus of around 500-550.
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gainthatmuscle wrote: »make sure you eat brother. you gotta eat bulking foods like potatoes, sweet potatoes, and at least 1 gram of protein per pound of body weight. good program though. make sure you work out your entire body not just one area. and most import.......drink plenty of water
Doing my best bro atm, haven't missed a day in those 23 days! Haha
Cheers,0 -
Very interested to see your progress. Been stuck at 150 Lbs most of my life. Each time I "bulk" up it turns out to be "fat" up more than muscle up. So, I'm very Interested in you Macros and exercise choices along with BMI (and muscle success) along the way. Can you share your current benchmark BMI, work out plan, Macros Goals and time line to reach your 168-170 weight target? Gratitude!
I know that feel bro, well thanks man!:)
My macros goals is to reach from 3k to 3.5k maximum cals a day and around 160gm of protein, i still dont count fat but i think my diet has not too much fat in it.
I would love to reach 168 at least by the end of august, hopefully.
I will post progress pics soon, and will update the pics every week.
Cheers bro
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Day 24!
Weight= 156.5lbs
Workout: ARMS
3x10 alternating dumbbell curls
3x8 preacher curls
3x10 barbell curls
3x10 hammer curls
3x10 skull crushers
3x10 tricep rope push down
3x8 french press
2x10 dips0 -
Done with the arm workout! Gone heavy today!
Really happy with my strength and weight gains so far!
Ate uptill now 2600calories the 500 left should be interesting hmmmm haha0 -
So im gonna take a pic tomorrow after my workout because the before one was also after a workout! Hoping to see difference \o/ (about 4 or 5 lbs heavier)0
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seifofficiale wrote: »Day 22!
Weight= 156lbs
Workout: BACK
3x8 Pull-ups
3x5 Deadlifts
3x10 Lat Pulldowns
3x8 Barbell bent over rows
3x10 Seated rows
3x8 One-Arm dumbbell rows
3x8 Dumbbell shrugs
I am trying a similar thing to you but I am doing a full body routine 3 times a week until I build some strength from compound exercises0 -
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Day 25!
Weight= 157lbs
Workout: Legs (never skip it haha)
Gnna do some squats nd front squats,sumo deadlifts, lunges and calves.
The 1 month is almost done wooohaa0 -
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Done with the workout! My squats have gone up too! Awesome *kitten*!
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Got my macros for today! Wooha
Tomorrow is a rest day, which I won't call it day 26 because I don't count rest days !
Cheers0 -
Weighting this morning at 157lbs woooha!
Only 4 days left for 1 month of bulk and already 4 pound gain! Awesome *kitten*!0 -
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Got my macros for today, a little bit lower with the calories for the rest day.
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All signs of bloat are away and im still at 157! awesome *kitten*!
Time for a good chest/tri workout today!0 -
seifofficiale wrote: »Day 24!
Weight= 156.5lbs
Workout: ARMS
3x10 alternating dumbbell curls
3x8 preacher curls
3x10 barbell curls
3x10 hammer curls
3x10 skull crushers
3x10 tricep rope push down
3x8 french press
2x10 dips
So you did all this tricep work the day after you did all that tricep work along with shoulders?
Does this program you follow recommend splitting up muscle groups for proper recovery.
Because the improvement comes, not during the workout, but during the recovery - if rest and diet allows.
You got the diet part down, eating in surplus.
But the rest for recovery and repair, ehhh.
Looking at your daily routines - you got any other days like that - same muscles basically be tapped out day after day?
That won't lead to max improvements. You may be lucking out now as noobie - but even then - you could have better results.
Just curious.0 -
So you did all this tricep work the day after you did all that tricep work along with shoulders?
Does this program you follow recommend splitting up muscle groups for proper recovery.
Because the improvement comes, not during the workout, but during the recovery - if rest and diet allows.
You got the diet part down, eating in surplus.
But the rest for recovery and repair, ehhh.
Looking at your daily routines - you got any other days like that - same muscles basically be tapped out day after day?
That won't lead to max improvements. You may be lucking out now as noobie - but even then - you could have better results.
Just curious.
It's a 5 day split program i got from bb.com and it goes exactly like that 5 day workout and 2 days rest.
I guess you're kinda right about the noobie gains and i'm also about to change my routine to a 3-day split.
But i see nothing wrong with my routine bro?0 -
So a small update here, today for my macros i got exactly 3000 calories and 170gm protein.
Only 1 week left for 1 month progress report, hoping to see changes!! Wooha0 -
seifofficiale wrote: »
So you did all this tricep work the day after you did all that tricep work along with shoulders?
Does this program you follow recommend splitting up muscle groups for proper recovery.
Because the improvement comes, not during the workout, but during the recovery - if rest and diet allows.
You got the diet part down, eating in surplus.
But the rest for recovery and repair, ehhh.
Looking at your daily routines - you got any other days like that - same muscles basically be tapped out day after day?
That won't lead to max improvements. You may be lucking out now as noobie - but even then - you could have better results.
Just curious.
It's a 5 day split program i got from bb.com and it goes exactly like that 5 day workout and 2 days rest.
I guess you're kinda right about the noobie gains and i'm also about to change my routine to a 3-day split.
But i see nothing wrong with my routine bro?
Ohh, so day 23 and day 24 of the routine, but a rest day between for actual recovery.
That makes sense.
Because otherwise, if you think it's a good idea to work the same muscles day after day - keep doing some reading to discover how that will negatively impact your gains - not just for the overworked muscles, but also for the bigger ones they allow to be worked.
For example - if you wiped your triceps out on shoulder day doing the OHP and military and dumbbell press, and then the very next day did chest day using the triceps again - would you imagine that you'll do anywhere nearly as good on bench and incline as you could do if you did not do back to back tricep usage like that.
That one now weak muscle well prevent you from getting a good pec workout the next day.
And the tri isn't even going be able to recover stronger like that.
Here's some good info if you haven't seen it. Well respected for science based info, but in this case, just explaining a good workout setup.
https://youtu.be/OWmchPCyDvw
One thing wrong with the program for your experience level - not getting the frequency for max gains.
You'll see better gains from the 3-day split giving you 2 x weekly.0 -
seifofficiale wrote: »and day 22 is done!
Got all my macros, my 3.1k cals and 160gmnprotein.
Tomorrow which is day 23 i gotshoulders which is my weakest point haha.
Would love suggestions of how to warm up for shoulders cuz i never did.
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What r u doing to get in all 3100 cal I can never do it any super food suggestions0
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