Andrews Bulking Thread

[Lost]

Tuesday January 25

Wake up to pee once. Pee again when got up 6:01am

Weigh 6:05 am - 118lbs. Man.. I was at this weight a week ago. last wendsday i got to 121. and then i went down and stayed at 118.5.. why cant i atleast get to like 121.5 or atleast 119?? **** its been over a week i should have gained by now D:<<<<



Im not sure if my nutritional facts for the steak is correct.. im not sure about the size of the one i ate. but i got the info from fitday. i put in 5oz. u think thats about the right size? it wasnt a very big one. OH yah.. it was a ribeye. that would help . 31g protein in that 164 calories tho..hmm ???????

6:25- 1/2cup oatmeal. 1 cup milk. 5 egg white, 1 yolk. Orange. Multivitamin
Total: Calories- 412, Protein- 33, Carbs- 62, Fat- 7.7

10:30- 6egg whites
Total: Calories- 98.58, Protein- 18, Carbs- 1.8, Fat- 0

12:15- Banana. Granolas. 2 slice whole wheat bread. chicken breast.
Total: Calories- 575, Protein- 45, Carbs- 76, Fat- 14

2:30- 2 slice whole wheat bread. 2 Tbsp Natural Peanut butter. large Sweet Potato
Total: Calories- 495, Protein- 18.7, Carbs- 69.6, Fat- 18.2

5:00- 1 cup cottage cheese. 2 cup strawberries
Total: Calories- 270.1, Protein- 26, Carbs- 31.52, Fat- 5

7:30- 1 cup carrots. 1/2 cup brown rice. 1/2 cup peas. Small Ribeye Steak.
Total: Calories- 411, Protein- 40, Carbs- 51, Fat- 4.5

9:15- 1/2 cup Cottage Cheese
Total: Calories- 90, Protein- 12, Carbs- 5, Fat- 2

9:40- Brush Teeth

10:00- Sleep

DAILY TOTAL: Calories- 2351.68, Protein- 192.7, Carbs- 296.92, Fat- 51.4

 

[Lifeforce]

Hey man stop weighing yourself everyday, it WILL get you down and you will not see any progress. Do it once a week instead. And if you don't grow then either eat more, check over your workout or make sure you get all the vitamins/minerals/water and sleep.

 

[Lost]

Well i post daily so you guys can see how much sleep/food/workout i get.

 

[Lost]

Wednesday Jan 26: Workout

Ok.. my back feels too tired for a fricken LEG day.. what the hell does that mean? I dnno about these straight legged deadlifts.

I had a sharp pain in my very upper glute(butt) right before i started my workout. I was just about to grab the bb for squats and it hurt lol. So ne ways 10 seconds later i just went on with my workout ne ways. But where would that have come from? it was before i had done any lifting (except moving the plates onto the bar). ??

Btw, remember when i post weights.. im just posting the plates... i dont add the weight of the bar to the amount. So if i lift 0 that means i lifted the barbell. if i lift 40 that means i put 40 pounds on the barbell (so thats like 95 lbs?)

Squat(in rack): 5x3, 20x10, 40x10

Hack Squats: 0x3, 5x8, 5x8

Prone Leg Curl: 30x7, 30x8 I felt a small bit of strain on the back side of my knee area doing these..mainly on the first set - Note to self: scoot legs back. Man i felt like throwin up doin these for some reason... (water in stomach?)?

Straight Legged Deadlift: 10x10, 20x10 My back hurt on these... should it be? still worryin about overtraining



Smith Machine Standing Calve Raises: 0x3, 20x10, 20x10, 20x10, 20x10 Note to self: GO Slower is going slow good on these?

Crunches: 10x10, 10x10, 20x10, 20x10
Im not feeling a burn doing these.... should i put more weight or what? OR maybe i cant go high enough with those weights? I dont know what it is????

Side to Side Crunches for oblique: 20x10 this is hard to go side to side while holding weight on ur chest..

Please answer my questions in bold

 

[Lost]

Wednesday Jan 26: Diet

DO YALL KNOW SOME CALORIE DENSE FOODS? I seem to get plenty of protein but i want more calories. For instance 1 egg white has 3g protein but only 16 calories. also cottage cheese is very low in calories.

Wake 3 am to pee. Pee 6 am.

Weigh 6:08 - 119 (hey its something besides 118.5 lol) . Ok ill start weighing myself just on monday mornings after i pee.

Ill post th nutritional facts tomorrow, its already gettin late now.

6:30- 1/2 cup oatmeal. 1 cup milk. 5 egg whites. 1 egg yolk. Big Orange. Multivitamin

9:50- Banana

10:50- 1/4 cup Almonds. 5 egg whites

12:10- 1 egg white, 1 egg yolk. 2 slices whole wheat bread. Big Chicken Breast

1:40?-2:53- Workout
3:00- 2 scoop Optimum Nutrition Whey Protein ( I NEED A BETTER SHAKER >:/ )

4:00- 1 cup milk. Potato (is this good post workout)

5:40- 1/2 cup onions. 1/2 cup zuchini. Chuck Steak

7:50- 4 slice whole wheat bread. 4 Tbsp peanut butter

9:20- 1/2 cup cottage cheese

9:45- brush teeth

10:00- sleep

 

[Lost]

Thurs Jan 27

I dont know the nutritional info for one of the last meals, so ill just post the foods

Wake to pee4am. Pee when i wake up at 6am.

BTW, SHOULD I COUNT THE MILK IN MY NUTRUTIONAL TOTALS FOR THE OATMEAL? [i cook the oatmeal in a bowl with milk in the microwave]?

6:53- 1cup oatmeal. 1cup milk. 5 eggwhites, 1 yolk. 1cup strawberries. Multivitamin

10:35- 1/4cup almonds. 5 eggwhites

12:00- 2 slice whole wheat bread. Chicken Breast. 1 egg white, 1 egg yolk.

2:30- Sweet Potato. 1 cup cottage cheese. Orange.

5:20- 1/4cup onion. 1/4cup green pepper. 1 cup chuck steak. 2 whole wheat Tortillas

7:20- 2 Bowls of this mixture ( Rice,Tomato Soup, Spinach, Beef) - Well i felt full from 2 bowls so i guess it was a good amount.

9:30- 1/2 cup cottage cheese.

 

[Lifeforce]

stiff leg deadlifts shouldn't hurt!!! You must work awfully hard on the form on those suckers. Arc your back and flex it, flex your abdominals. When you go down, have SLIGHLY bended knees and make sure your form on the back is not deformed so to speak.

I don't know how fast you go. As a rule I have, the first part I always go rather fast, and on the negative rep I go slow, taking about half the time I took to get it up.

I'm not a big fan off crunches.

 

[Lifeforce]

Originally posted by Lost
Well i post daily so you guys can see how much sleep/food/workout i get.

yeah, but we don't know you as much as you do. So I said that stuff to make you think, you're probably eating too little if you don't grow.

And the leg curl. It's probably just the sinew? that isn't used to the weights and must adapt to a stronger grip to the bone. I felt the same thing. When you walk the place where the muscle attach to the bone never endure such pulling force.

I have no idea why you work your obliques, they are trained plenty on the squats, harder than you probably can train them with crunches. Obliques is the one muscle you don't want to grow big because it make the V-shape less obvious.

 

[Lost]

i dont want mass on my obliques.. i just want the cut lines ... u know?

yeah i know what ur talking about.. ive seen wrestlers with huge obliques and it just looks kinda like fat.

 

[gav]

carbs are looking good. i'd really recommend eating more protein. aim for 300g a day

 

[Lost]

why would i eat 300? that sounds like way 2 much for me.

isnt 200 enough? im only like 119 lbs.

 

[Lost]

Friday January 28: Workout

Shoulder/Arms

Military Press in Squat Rack: 5x3, 15x7 15x4
Seated Dumbbell Press: 20x8, 20x6
Standing Lateral Raises 5x8, 15x7

There were no 10 lbers but ther were 5 and 15. The 5 was too easy but the 15 i had bad form.... what to do?

Close Grip Bench Press: 0x3, 15x8 15x8 - keep elbows in when lowering
SkullCrusher 30x8, 40x5 How far out should my arms be? I was a lil paranoid about my form being bad on this. I think i moved my arm up when i couldnt lift it with my tricepo anymore or something.

Barbell Curl: 10x3, 30x8, 40x6
Hammer Curl 20x5

 

[Lost]

Friday January 28: Diet

Wake 5 am to pee
Wake 6 as usual
Pee 6:05 am

6:40- 1 cup oatmeal. 1 cup milk. 6 eggwhites, 1 yolk. 1 cup strawberries. Multivitamin
9:50- Banana
10:50- 1/4 cup almonds. 2 egg whites
12:00- 4 egg whites, 1 yolk. 2 slice whole wheat bread. Granolas. Shrunken Chicken breast ( it ****in shrunk when my mom cooked it. these last few in the bag are messed up lol.)
2:05-3:02- Workout
3:08- 1 scoop Optimum Nutrition Whey
4:21- 1 cup milk. 1 Potato
5:50- 2 cup carrots. salad. Shrunken Chicken BReast. 7 pieces cut up beef
7:50- Fetu[some egyptian dish made of Rice , Beef, Pita Bread, and Eggs]
10:00- 1/2 cup cottage cheese

 

[Lost]

Saturday Jan 29: Diet

Guys im having a pain in the ass with calculating my totals lately. Fitday does not find a lot of the foods. And i wish i had a program that could actually find the nutritional facts for EVERYTHING and calculate it for me. But how can i even calculate it manually if i dont have the numbers in the first place? I want to see how many calories im taking in because i want to be taking in like a tleast 3500, but i dont think i am

Wake 6:40 to pee. Wake 8 am. Pee 8:10

8:50- 1 cup oatmeal. 1 cup milk. 6 egg whites, 1 yolk. 1 cup strawberries. Multivitamin

11:10- Sweet Potato. 1/2 Loaf Whole Wheat Pita Bread. 1 cup Foul Beans. 1/2 cup Tomato.

1:45- 2 Sirloin Patties. Bread. Corn. Slices tomato

4:30- 2 packs E-Z Macaroni and Cheese. 1 cup Milk. Can Salmon Fillet

7:10- 1 cup Carrots/Potato. Chicken Breast. 1 cup Milk.

9:20- 1 cup cottage cheese

 

[Grandor]

Holy **** dude, thats a ****load of egg whites.

- How much do you weigh now?

 

[Lost]

not hardly.
when iweighed myelf on weds i was 119. ill weigh myself tomorrow.

 

[Lost]

Sun Jan 30: Diet

4:17 pee. Wake 8. 8:10 pee.

8:55- 1 cup oatmeal. 1 cup milk. 6 egg whites, 1 yolk. 1cup strawberries. multivitamin

12:30- Vietnamese restaurant- Bean Sprout. Broccoli. Beef. White Rice. Peanut Sauce. Fortune Cookie

3:00- Fetu[ Eggs. Beef. Rice. Pita Bread]

5:50- 2 chicken thighs. sweet potato. 1/2 orange. - this was quite filling for some reason. i was bloated afterwards lol. i couldnt even finish the orange ;p.

8:30- 1 cup cottage cheese. 1 cup milk.

 

[Lost]

Monday January 31: Workout

Chest/Back

BB Bench Press: 5x3, 20x8, 30x8

Low Incline DB Press: 10x3, 25x8, 30x8 <--Should i use the bent upwards seat or a flat one? .. not for my back.. i mean the part where my ass goes. does it matter?

Dips: 0x7, 0x4 <-- Im still feeling my triceps being used a lot in this.. i cant seem to bend over... wtf?

Chinups: 0x3, 0x3 <-- Ok i didnt improve at all, How the funk do i get better at these??????

Deadlift: 5x3, 20x8, 30x8 <-- IMO these are the most brutal exercise EVER. Man theyre tiring. I felt a slight pain in sorta back of my neck tho..?

BB Rows: 5x3, 20x8, 30x7

BB Shrugs: 10x3, 40x10

 

[Jariel]

Forgive me if I have overlooked it, but I don't see any dumbell flyes in your weight routine.

Flyes are my personal favourite exercise and helped me see some major chest gains very quickly. These days, my chest swells instantly after a few sets of flyes.

http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

 

[gav]

db flies may stretch the chest temporarily but they are not favourable for maximum muscle growth. the max ot programme suggests you leave them out