My 20 pound "Bulk" log (also life changing)
Replies
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James254Taylor wrote: »What r u doing to get in all 3100 cal I can never do it any super food suggestions
Calorie dense shakes bro! Help tons!!
Peanut butter, honey, eggs, milk, protein powder and almonds!
I make a 1000-1100 calorie shake everyday , helps a lot0 -
and day 26 is done! Just got done with my workout, still my mcros tho
3 more days for progress report!0 -
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.
Yeah i will change my routine to 3 day split after 3 days (i.e: after 1 month progress)
Thanks for the info bro, helped!
Cheers0 -
Just got done with my macros!
A little bit more calories in for today, dunno why haha. But probably cuz bulking hmm haha
So around 3600 calories today and almost 170gms of protein!0 -
I would love any suggestions for a good 3-day or 4-day split program to start working with in my 2nd month of bulking.
Thanks!0 -
You really won't get the gains from that as a beginner as a better program - you need volume with frequency, 2-day split at the most, 3x weekly.
1 body part a week almost is at the advanced levels where muscle growth is slow and hard to come by. You are no where near that yet.0 -
You really won't get the gains from that as a beginner as a better program - you need volume with frequency, 2-day split at the most, 3x weekly.
1 body part a week almost is at the advanced levels where muscle growth is slow and hard to come by. You are no where near that yet.
I've been lifting for years man, just havent took it seriously.
I've lifted even at 10 years when i was training judo lol so i guess I'm not a beginner?0 -
You're 19 at ~155, you're a beginner. Compound movements and squatting 3x a week are your best bet for adding mass.
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.canditotraininghq.com/free-strength-programs/
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seifofficiale wrote: »You really won't get the gains from that as a beginner as a better program - you need volume with frequency, 2-day split at the most, 3x weekly.
1 body part a week almost is at the advanced levels where muscle growth is slow and hard to come by. You are no where near that yet.
I've been lifting for years man, just havent took it seriously.
I've lifted even at 10 years when i was training judo lol so i guess I'm not a beginner?
# of years lifting does not dictate your lifting "status." There are benchmark standards for the main lifts which will help you see where you compare with your 1RM.
@heybales has been giving you solid advice.
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You may benefit from adding more carbs, cutting some protein. Protein at 0.8 grams per pound of lean body mass is sufficient for bulking.0
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Day 27!
Weight= 157lbs
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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seifofficiale wrote: »You really won't get the gains from that as a beginner as a better program - you need volume with frequency, 2-day split at the most, 3x weekly.
1 body part a week almost is at the advanced levels where muscle growth is slow and hard to come by. You are no where near that yet.
I've been lifting for years man, just havent took it seriously.
I've lifted even at 10 years when i was training judo lol so i guess I'm not a beginner?
# of years lifting does not dictate your lifting "status." There are benchmark standards for the main lifts which will help you see where you compare with your 1RM.
@heybales has been giving you solid advice.
+1 Billion and Dolphin.0 -
I must be missing it, but what part of this thread documents a progress toward a bulk goal?
- What is your starting and current body composition?
- What lifting program?
- What weight increases in lifts have you made?
- Key body-part measurements?
So much.0 -
nakedraygun wrote: »seifofficiale wrote: »You really won't get the gains from that as a beginner as a better program - you need volume with frequency, 2-day split at the most, 3x weekly.
1 body part a week almost is at the advanced levels where muscle growth is slow and hard to come by. You are no where near that yet.
I've been lifting for years man, just havent took it seriously.
I've lifted even at 10 years when i was training judo lol so i guess I'm not a beginner?
# of years lifting does not dictate your lifting "status." There are benchmark standards for the main lifts which will help you see where you compare with your 1RM.
@heybales has been giving you solid advice.
+1 Billion and Dolphin.
Just one dolphin? I was thinking a shark and two turtles also.....
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nakedraygun wrote: »seifofficiale wrote: »You really won't get the gains from that as a beginner as a better program - you need volume with frequency, 2-day split at the most, 3x weekly.
1 body part a week almost is at the advanced levels where muscle growth is slow and hard to come by. You are no where near that yet.
I've been lifting for years man, just havent took it seriously.
I've lifted even at 10 years when i was training judo lol so i guess I'm not a beginner?
# of years lifting does not dictate your lifting "status." There are benchmark standards for the main lifts which will help you see where you compare with your 1RM.
@heybales has been giving you solid advice.
+1 Billion and Dolphin.
Just one dolphin? I was thinking a shark and two turtles also.....
^^^^^^^^^ THIS GUY, I LIKE^^^^^^^^0 -
nakedraygun wrote: »seifofficiale wrote: »You really won't get the gains from that as a beginner as a better program - you need volume with frequency, 2-day split at the most, 3x weekly.
1 body part a week almost is at the advanced levels where muscle growth is slow and hard to come by. You are no where near that yet.
I've been lifting for years man, just havent took it seriously.
I've lifted even at 10 years when i was training judo lol so i guess I'm not a beginner?
# of years lifting does not dictate your lifting "status." There are benchmark standards for the main lifts which will help you see where you compare with your 1RM.
@heybales has been giving you solid advice.
+1 Billion and Dolphin.
Just one dolphin? I was thinking a shark and two turtles also.....
Lol. The only thing you left out was two turntables and a microphone.0 -
nakedraygun wrote: »I must be missing it, but what part of this thread documents a progress toward a bulk goal?
- What is your starting and current body composition?
- What lifting program?
- What weight increases in lifts have you made?
- Key body-part measurements?
So much.
My starting weight was 151/152lbs and about 11% bodyfat.
Current weight is around 157lbs and dunno the bf% cuz im not good at it.
Im eating 3k to 3.5k calories surplus and around 170gm protein.
I was on a 5-day split routine but as @heybales said i gotta switch to a 3-day split routine.
That's it:))0 -
I love that u guys care to fix me the wrong things I'm doing!:)) really thanks
This is what keeps me motivated.
And as long as i see weight&lift going up every week, keeps more motivated.cheers!0 -
No, that was 2-day split routine - 3 x weekly.
Now, if you notice you are remaining sore for like 3-4 days right now, don't attempt the 3 x weekly until body and ability to recovery has caught up with workload.
No need going to lift with same muscles that are sore and tired - you just won't get the same benefit from the workout. Worse, you could be killing some of your repair from prior workout.
It's the recovery that allows getting stronger and building more muscle - not the actual workout.
Perhaps - http://www.exrx.net/Workouts/Workout2PP.html
If you have the time - include the optional stuff.
Note the guidelines below for a couple of lifts and where to put them.0 -
@heybales alright man! starting this routine tomorrow, let's see how this goes!
Thanks man:))0 -
Thanks for the info.seifofficiale wrote: »nakedraygun wrote: »I must be missing it, but what part of this thread documents a progress toward a bulk goal?- What is your starting and current body composition?
- What lifting program?
- What weight increases in lifts have you made?
- Key body-part measurements?
So much.
My starting weight was 151/152lbs and about 11% bodyfat.
Current weight is around 157lbs and dunno the bf% cuz im not good at it.
Im eating 3k to 3.5k calories surplus and around 170gm protein.
I was on a 5-day split routine but as @heybales said i gotta switch to a 3-day split routine.
That's it:))
What was the name of 5-day routine you were on?0 -
Heading to my workout and today is a push day!
So the workout goes as follows
Squats (5x5)
Flat bench press(3x8)
Leg press(3x8)
Incline dumbbell flyes(3x10)
Military press(3x8)
Calves(3x10)
Tricep cable pushdowns(3x10)
Dips(2x10)0 -
Today was a good workout! Thanks to @heybales
Also got my macros today and went for 3500 calories!
Also my weight this morning finally went up again and went to 157.5lbs.
Cheers0 -
Did my workout for today which was a pull day! Felt really good!
Also i was thinking about buying nitrotech any thoughts?0 -
Just hit my macros for today! Got 3000calories and 160gm protein.
So starting from tomorrow i will up my calorie intake by 250 again.
So i will be eating a minimum of 3250 to 3500. There won't be 3k anymore.
cheers0 -
A bullbody routine will give you better results than a split.
Back in the days everyone did fullbody. Bodybuilders started to split their training as AAS doses got higher and slin/hgh got added to the game (which causes protein synthesis uptime to be much higher).
As a natural lifter full body or atleast training everytime twice a week might be superior until a certain level.
Believe me i've learned this lession way to late and i want to help other people not to fall for this bodybuilding magazine *kitten*. Icecreamfitness 5x5, Strong lifts are a great way to start.0 -
Today was a rest day for me, i had some power so i did some cardio.
I know it's weird doing cardio while bulking, but it's good doing it from time to time while bulking tho! That's just me!
Also got my macros for today! cheers0 -
Day 31
Push day:
Squats (5x5)
Flat bench press(3x8)
Leg press(3x8)
Incline dumbbell flyes(3x10)
Military press(3x8)
Calves(3x10)
Tricep cable pushdowns(3x10)
Dips(2x10)
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Always love that feeling going to sleep with my macros been hit.
also today was a good workout, probably my best since i started, felt really good.
so the next week i will be posting an update report for my progress thru 5 weeks of bulking.
cheers0
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