Bulking Journal

[this_dude_55]

Little background info...lifted on and off during high school. Nothing to constant. Was a wrestler so always had to be losing weight so that never helped. Last Jan. decided I wanted to bulk up, not be the skinny guy anymore. But then my father was diagnosed with cancer so had to help take care of him, hurt me fianaclly, having a job, and being a full time student. Just couldn't find the time. Feel like I lost a whole year with lifting, but s*** happens I guess. Except the whole time it's been in the back of my head that I've wanted to do this. Then recently saw Pook's post about gaining size. It got me interested in getting my goal again. Lol. Well here's the deal. I'm sick of being the skinny guy so I want to bulk up. I weigh around 180 right now. By Jan. 1st I want to be far from that. 190 lbs is alright, 200 lbs is good, but I'm aiming for 210 lb.. That's gaining 30 lbs. from now to Jan. 1st. I've read DIESEL's Bulking Guide and a friend let me examine Anthony Ellis' program. Have the diet plan down. Here have look. It's the same thing every day.
Meal A - 6 eggs
Meal B - 6 oz. sphagetti w/ 4 oz. chicken
Meal C - 4 oz. chicken w/ 2 cups broccolli
Meal D - 4 oz. chicken w/ 2 cups broccoli
Meal E - 6 oz. sphagetti w/ 4 oz. chicken
Meal F - 1 cup oatmeal w/ 6 tbsp. of peanut butter
What can I say? I wanted to make it easy. Then came up with the lifting schedule. Check it out below.
Monday - Legs/Shoulders
Tuesday - Back/Biceps, Before Bed: Forearms
Wednesday - OFF
Thursday - Boxing, Before Bed: Forearms
Friday - Chest/Triceps
Anyway I'm writing this mostly to keep my self consitant with this. Figure if I keep a journal of it, this way I have no excuse not to stay with it. Will try to add an entry at minimum once a week.

So to sum it up...

Goal: To gain about 30 lbs. by the end date, in the 190's would be alright, low 200's good, but the target weight is 210.

Start: Sept.14th

End: Jan.1st

Only thing left to say I guess is...On your mark, get set, GO!!!

 

[this_dude_55]

These are some pics I took of myself not too long ago. Didn't realize I was this bad. Deff makes me more committed and wanting to do this!

http://i214.photobucket.com/albums/cc223/this_dude_5/bhh.jpg

http://i214.photobucket.com/albums/cc223/this_dude_5/jj.jpg

http://i214.photobucket.com/albums/cc223/this_dude_5/bjhb.jpg

http://i214.photobucket.com/albums/cc223/this_dude_5/jbj.jpg

 

[EFFORT]

Search for Where to start, swap that chicken for ground beef, and also add more carbs to your diet. You just need to squat, deadlift and eat at this point

 

[this_dude_55]

Thought about ground beef except it's way more expensive then the chicken. So I have to stick with the chicken. Will look into putting in at least two more oz. of noodles a day. Didn't think of deadlifts, that's a good idea. Thanks for the input.

 

[EFFORT]

its actually cheaper to get the ground beef in the long run since it'll take you a lot longer to reach your goals (if you even reach them) by eating chicken as your primary protein source. Chicken doesn't have the same anabolic properties as red meat does. Also start eating raw eggs (you blend them in a whey protein shake using a blender, start with 1 egg, get use to that and slowly start adding more) , raw eggs are the most anabolic food there is.

 

[this_dude_55]

Got ya. Thanks.

 

[this_dude_55]

Went out and got two tubs of whey protein shake. Was thinking of 6 scopes a day. But having it seperated at 2 scopes of whey at 3 different meals. Also, the first protein shake of the day after work out will probably add 3 raw eggs. Will get that started regularly on Monday. Tried protein shake w/ raw egg today. Thought might be disguisting with raw egg in there, but I can't really tell it's even their after blending it. BTW I got the chocolate flavor of the GNC Whey Protein. Just for future reference does anyone know how the other flavors are? Like strawberry or vanilla?

 

[Quiksilver]

I personally use strawberry whey, but when this tub runs out I'm gonna get a chocolate one. Mixing it up and keeping it fresh are key to maintaining this lifestyle.

Definitely don't have 6 scoops per day. Try to get at least 150g to 250g of protein from real food.

I personally draw the line at raw eggs. I just don't see the need, sure it's more convenient and I DO throw a couple in a shake now and then, I'd much rather cook them. Eggs leave a dismal aftertaste in my mouth

I try to eat this every day:

protein:
1kg of ground beef
12 whole eggs
a chicken breast, can of tuna, or salmon
some cottage cheese
two whey shakes

fat:
whatever is with the meat/eggs/fish
fish oil

carbs:
an apple
a banana
a peach
3 cups of oatmeal
a baked potato

vegetables:
2 tomatoes
2 other green vegetables
2 fistfulls of spinach leaves

extras:

3 scoops of whey in pre/post workout shakes.

Try not to derive much of your protein from shakes, in fact I wouldn't include protein from your whey into your numbers.

p.s. this thread has been added to the Workout Journals sticky in the vault. Keep it updated at least once a week mate.

 

[cordoncordon]

Before I can help...how tall are you>?

 

[this_dude_55]

Before I can help...how tall are you>?

I'm 6'3''

 

[this_dude_55]

Thanks for the advice Quiksilver.

p.s. this thread has been added to the Workout Journals sticky in the vault. Keep it updated at least once a week mate.

Defiantly got to stick with it now!

 

[mrRuckus]

All meals should have protein and another (or two) macronutrient. Vegetables don't really count, especially a green crunch vegetable like brocolli, since they're so damn low in carbs and calories. No point in taking in all that protein if your body is going to turn that into an energy source since there isn't any carb/fat incoming.

Don't stop the vegetables.

The start and end dates are probably unrealistic unless you just want to get fat.

 

[this_dude_55]

The start and end dates are probably unrealistic unless you just want to get fat.

That's alright. The overall plan I have is to bulk from now till Jan.1st, cut Jan.2nd till March 1st, bulk again from March 2nd till May 1st, and then a final cut from May 1st till June 15th. Just figured should aim high. Even if I end up at 200, I will be happy as that's 20 pounds, but I am aiming for 210. That's my goal and I'm going for it.

 

[this_dude_55]

Got first workout done. Feel really well after doing it. I'm still a student in college. So I'm trying to treat lifting as a class. Meaning I have to be there and do at that time. This way can't be making excuses and skipping it. As for the nutrition part, that's not going as smooth as I thought. Been trying to cook it along the day. I see now that I have to do it before hand. The way I'm doing it now is too much of a hassle. Also, decided to drop the one cup of oatmeal for 5 oz. of sphagetti. This way I can have more carbs. That and I HATE oatmeal. So blah flavored.

Lesson Learned: Cook food before hand! And that oatmeal tastes like paste!

 

[this_dude_55]

Decided to swith my workout routine around. I know it's the 11th with doing this, but I think it will work better for me. Here it is:
Monday - Legs
Tuesday - Shoulders/Abs
Wenesday - Back/Biceps
Thursday - Boxing
Friday - Chest/Triceps
Think this will help me also stick with it since well know where I have to be at
8AM those 4 out of 5 weekdays have to be at the gym.

 

[this_dude_55]

Worked out the back and biceps yesterday. Did a little sparring today. Really can't wait till tomorrow. Chest/Triceps workout has always been my favorite.

 

[mrRuckus]

protein from shakes, in fact I wouldn't include protein from your whey into your numbers.
.

That is just crazy talk.

 

[this_dude_55]

I like it. The only change you should consider is legs; I would opt to work legs on Friday, knowing you have two days to rest them.

The reason I have them first is because the leg muscle are the biggest muscles in the body. The testorine going to them while they recover, I think might be benefical to the other body parts train during the days after. That sounded a lot better in my head, not sure I explain that well. lol.

 

[mrRuckus]

Legs and back in consecutive workouts is a lot on the lower back. Especially squats and deadlifts like it should be.

i don't even know if that testosterone nonsense is true but it's being way too anal.

 

[this_dude_55]

Legs and back in consecutive workouts is a lot on the lower back. Especially squats and deadlifts like it should be.

i don't even know if that testosterone nonsense is true but it's being way too anal.

Probably am too anal. Lol. Thing is I want to keep a good amount between the shouler/ab and chest/tricep workouts. Seems to work for me.