My Attempted Lean Bulk!

[Back In Black]

So, here it is, the lean bulk log. It will be my first bulk for about 6 years (other than the bulk that comes with time off the gym and a hunger for white carbs and chocolate!). Idid cut and have then been running maintenance for about the last 7 weeks or so. I’ll try and get some pics posted over the weekend.

Current stats

Age – 40
Weight – 167lbs (11st 13lbs)
Height - 5’11”
Bodyfat – to follow

My diet and workouts are listed below. Starting tomorrow!

I plan to run this for 8-10 weeks and then deload my workouts again for 2 weeks and eat at maintenance before lean bulking again.

Goals? As much lbm as possible with minimal fat gain (it is summer after all!). I haven’t bulked in forever so I’m hoping my body will absorb what I throw at it in a very positive manner.

Potential issues – I’ll be moving house to a whole new town in about 6 weeks and then trying to set up a business as soon as I find a retail premises. Also I have 2 weekends away in the next month which won’t be very unhealthy but there’ll be no counting of macro’s either. Also hoping to get some surgery this year which will keep me out of lifting for up to 6 weeks.

Any comments, questions or anything else?

[Back In Black]

Supplements

5g BCAA's - upon waking, pre and post workout
3g Arginine AKG, 2g beta alanine, 1g vitamin C - pre lifting
Multi vitamin/mineral - with meal 1
15mg Yohimbine, 2g tyrosine, 200mg caffeine - pre cardio

[Back In Black]

The Eating Plan

Weeks 1&2 2750-2800cals

2 meals of 85g carbs, 70g pro, 12g fat, 1 meal of 75g carbs and 1 meal 55g carbs (each of these with same pro and fat macro's as meals 1&2)

MEAL 1 either whizzed into a shake or pancakes!
Whey isolate
Oats
Egg Whites (only in pancakes, not the shake)
Quark
Piece of fruit
Splenda

MEAL 2 (pre workout)
Porridge
Chicken
Green Veg

MEAL 3
Whey isolate
Brown Basmati Rice
Tuna
Green veg
Mixed Seeds

MEAL 4
Baked Potato
Red Meat
Green veg
Home made casein pudding
Any required additional EFA’s

Foods are subject to change here and there but they are what I like to eat so they will be mostly stuck to. Additional calories are likely to come from occasional sauces/marinades. I’m bulking, I’m allowing them

[Back In Black]

The Workouts

Week 1 4-6 reps

Day 1 Monday
Hex Bar Deadlifts – 4 sets
Weighted Chins – 4 sets
Supported Barbell Row – 4 sets
Weighted Neutral Grip Pullups – 4 sets

Day 2
Fasted HIIT/LIC/Interval cardio

Day 3
Leaning Lateral Raises – 4 sets 8-10 reps
Seated dumbbell shoulder press – 4 sets
Rear delt flyes – 3 sets 8-10 reps
Close grip bench – 4 sets
Rope pushdowns – 2 sets 8-10 reps
Abs

Day 4
Fasted HIIT/LIC/Interval cardio


Day 5
Leg Press – 6 sets 12-15 reps
Romanian Deadlifts – 4 sets 8-10 reps
Split squats – 3 sets 8-10 reps
Hamstring curls – 3 sets 8-10 reps
Calf Raises – 6 sets 12-15 reps

Day 6
Rest

Day 7
Incline Dumbell Press – 4 sets
Decline Dumbell Press – 4 sets
15 degree Incline Flyes – 3 sets
Straight bar barbell curls – 4 sets
Dumbell preacher curls – 2 sets

Week 2 – 8-10 reps

Day 1
Hex Bar Deadlifts – 4 sets
Supported Barbell Row – 4 sets
Weighted Chins – 4 sets
Wide grip cable row – 4 sets

Day 2
Fasted HIIT/LIC/Interval cardio

Day 3
Cable Lateral Raises – 4 sets
Standing Military press – 4 sets
Face Pulls – 3 sets 12 reps
Weighted dips – 4 sets
Straight bar pushdowns – 2 sets
Abs

Day 4
Fasted HIIT/LIC/Interval cardio
Leg Press – 6 sets 15-20 reps
Romanian Deadlifts – 4 sets
Split squats – 3 sets 10-12 reps
Hamstring curls – 3 sets 10-12 reps
Calf Raises – 6 sets 15-20 reps

Day 5
Leg Press – 6 sets 15-20 reps
Romanian Deadlifts – 4 sets
Split squats – 3 sets 10-12 reps
Hamstring curls – 3 sets 10-12 reps
Calf Raises – 6 sets 15-20 reps


Day 6
Rest

Day 7
Decline Dumbell Press – 4 sets
Incline Dumbell Press – 4 sets
30 degree Incline Flyes – 3 sets
Seated dumbell curls – 4 sets
Dumbell preacher curls – 2 sets

[JohnnnyBlazzze]

Cardio twice a week I see. Excited to follow this and learn along the way, I'm in! Goodluck!

[Back In Black]

Cardio twice a week I see. Excited to follow this and learn along the way, I'm in! Goodluck!

Cardio twice a week for fitness and fat burning specific.

Day 1 - meal 1 - Pancakes

[JohnnnyBlazzze]

Cardio twice a week for fitness and fat burning specific.

Day 1 - meal 1 - Pancakes

The all you can eat ones from Ihop?

[Back In Black]

The all you can eat ones from Ihop?

As international as they claim to be, I've never seen one here! Oats, egg whites, quark, Splenda and baking powder! Yummy!

Day is about done, back workout went pretty good as it was my first full session in 2 weeks. Diet good, perhaps 10g of carbs and 8g of fat higher than planned but that's ok with me.

Tomorrow I have the day off so I'm going to do my cardio fasted rather than PWO.

Gonna get weighed weekly on a Thursday!

[--->>405<<---]

good luck dude! will be following for sure! sounds like u got a busy 2months or so ahead of u..

[JohnnnyBlazzze]

As international as they claim to be, I've never seen one here! Oats, egg whites, quark, Splenda and baking powder! Yummy!

Day is about done, back workout went pretty good as it was my first full session in 2 weeks. Diet good, perhaps 10g of carbs and 8g of fat higher than planned but that's ok with me.

Tomorrow I have the day off so I'm going to do my cardio fasted rather than PWO.

Gonna get weighed weekly on a Thursday!

You're right, I've been around all over the world and the only place that i've noticed is everywhere is McDonalds! Do a chicken nugget bulk!

[StickyNicky]

Being on a lean bulk myself and having similar stats as you (5'9, 175lb), count me in on this thread. Good luck to you and keep the updates coming!

[akali]

good luck on the journey will be watching your bulk!

[Back In Black]

good luck dude! will be following for sure! sounds like u got a busy 2months or so ahead of u..

Cheers mate, busy is the best way to be!

[Back In Black]

Being on a lean bulk myself and having similar stats as you (5'9, 175lb), count me in on this thread. Good luck to you and keep the updates coming!

Thanks mate, be interesting to see your cals and macro split then?

[Back In Black]

You're right, I've been around all over the world and the only place that i've noticed is everywhere is McDonalds! Do a chicken nugget bulk!

I'd be more inclined to do a Ben & Jerry's Phish Food bulk if it was gonna be dirty! Summer is here so it's clean all the way!

[Back In Black]

Morning, completely fasted, cardio done as planned. Upped the Yohimbine to 12.5mg - may have made my heart beat a little faster at times during cardio but other than that no sides. It will be upped to it's max of 15mg from the next workout.

2 meals down and will soon be hitting chest and bi's. Traps are a little sore from yesterdays back session

And the sun is shining and it's quite warm. AT LAST

[dooie]

Morning, completely fasted, cardio done as planned. Upped the Yohimbine to 12.5mg - may have made my heart beat a little faster at times during cardio but other than that no sides. It will be upped to it's max of 15mg from the next workout.

2 meals down and will soon be hitting chest and bi's. Traps are a little sore from yesterdays back session

And the sun is shining and it's quite warm. AT LAST

I'm subbed stem, quick question, what's yohimbine? And what does it do?

[gbrice75]

Subscribed - looking forward to seeing progress with this one!!!

[gymsoldier]

And the sun is shining and it's quite warm. AT LAST

If you're having the same the weather as we are in Ireland, it'll be raining by the weekend I'd say haha.

Will be following this thread!

[Back In Black]

I'm subbed stem, quick question, what's yohimbine? And what does it do?

It's a synthetic version of yohimbe a bark extract that was initially used as a test booster/'mood' enhancer. It's supposed to target stubborn fat used in the right quantities. It doesn't work in the presence of insulin hence, no BCAA's before morning cardio. The synthetic version is much more stable than the extract and has less sides.

[JohnnnyBlazzze]

I'd be more inclined to do a Ben & Jerry's Phish Food bulk if it was gonna be dirty! Summer is here so it's clean all the way!

Hahaha Ben and Jerry's bulk, what a great idea!!

What is your ultimate goal in terms of weight gain for this one? And are you going for 2lb gains a week?

[--->>405<<---]

phish food huh? never treid that one.. americone dream is fantastic!

[Back In Black]

Hahaha Ben and Jerry's bulk, what a great idea!!

What is your ultimate goal in terms of weight gain for this one? And are you going for 2lb gains a week?

I knew somebody would put me on the spot with that one! Over 10 weeks I'm gonna struggle to put on a lot of quality weight. Even if I got 5lbs of lbm I'd be found somersaults. I'm under no illusion, I'm 40 and my test isn't what it used to be. But, it's the first bulk in ages and I think I know what I'm doing!

At 2lbs a week 75% of that would be fat and that's not what I'm shooting for.

Other than Deload fortnights every 10 weeks this really is almost a year long lean bulk.

Let's see!

[Back In Black]

Subscribed - looking forward to seeing progress with this one!!!

Good news, thanks buddy. The more that subscribe the more accountable I am!

[Back In Black]

If you're having the same the weather as we are in Ireland, it'll be raining by the weekend I'd say haha.

Will be following this thread!

It's glorious, supposed to be til Friday at least. About bloody time though.

Thanks for the support!

[milky01623]

I've subbed to this as your of a similar age etc and also I have a thirst for learning all things new.... Good luck

[JohnnnyBlazzze]

I knew somebody would put me on the spot with that one! Over 10 weeks I'm gonna struggle to put on a lot of quality weight. Even if I got 5lbs of lbm I'd be found somersaults. I'm under no illusion, I'm 40 and my test isn't what it used to be. But, it's the first bulk in ages and I think I know what I'm doing!

At 2lbs a week 75% of that would be fat and that's not what I'm shooting for.

Other than Deload fortnights every 10 weeks this really is almost a year long lean bulk.

Let's see!

5lbs LBM in 10 weeks at age 40! I'll do some somersaults with you, those would be great gains.

Year long bulk! I'm in for the long haul haha. 2lbs a week would be 75% fat? how so if you don't mind me asking?

[Back In Black]

Because, without the use of AAS, it would be impossible to build that much muscle that QuickTime. If we could, there would be no need for AAS at all.

Yep it's a long haul. I suspect my second 10 week cycle will be more productive than the first as I learn more about my body's tolerance to certain macro's, calories, workout regimen etc.

[bikeral]

I'm in stem. Good luck.

[JohnnnyBlazzze]

Because, without the use of AAS, it would be impossible to build that much muscle that QuickTime. If we could, there would be no need for AAS at all.

Yep it's a long haul. I suspect my second 10 week cycle will be more productive than the first as I learn more about my body's tolerance to certain macro's, calories, workout regimen etc.

Good point, guess it goes to show how puny are natty system is compared to AAS...

[Back In Black]

I'm in stem. Good luck.

Wondered where you were glad you are here for the ride!

[Back In Black]

I've subbed to this as your of a similar age etc and also I have a thirst for learning all things new.... Good luck

Thanks Milky, we are all still learning!

[RaginCajun]

I knew somebody would put me on the spot with that one! Over 10 weeks I'm gonna struggle to put on a lot of quality weight. Even if I got 5lbs of lbm I'd be found somersaults. I'm under no illusion, I'm 40 and my test isn't what it used to be. But, it's the first bulk in ages and I think I know what I'm doing!

At 2lbs a week 75% of that would be fat and that's not what I'm shooting for.

Other than Deload fortnights every 10 weeks this really is almost a year long lean bulk.

Let's see!

hahahaha! ready to see this plan in action!

[Back In Black]

hahahaha! ready to see this plan in action!

Thanks mate, the more the merrier!

Chest workout was ok, fatigued a little bit at the end of each exercise but that was to be expected. Lifted a PB on incline an then struggled a bit the next 3 sets. Decline was good, flyes tough and biceps great. Was so much nicer not having to do cardio afterward, may have to work on my regimen so I can do both cardio sessions fasted!

Expecting chest to be sore tomorrow which is legs day!

Diet on point one meal left of lean burgers, baked potato and fine beans followed by chocolatey casein pudding

[bikeral]

Wondered where you were glad you are here for the ride!

After spending 3+ hours in the gym Saturday I needed a break from anything training/diet related. Took Sunday completely off but I'm back now. Looking forward to seeing how your bulk goes.
I see you are starting at around 2800cals/day for first 2 weeks. How much above your TDEE is that?

[Back In Black]

After spending 3+ hours in the gym Saturday I needed a break from anything training/diet related. Took Sunday completely off but I'm back now. Looking forward to seeing how your bulk goes.
I see you are starting at around 2800cals/day for first 2 weeks. How much above your TDEE is that?

3 hours? Hardcore man!

2800 is about 200 above maintenance. Not much I know but I'll review after the first 2 weeks. I don't wanna get fat. It means my gains will be slower but better.

At 20 it was all about quantity. At 40 it's all about quality!

[GirlyGymRat]

Thank your for converting your stats into pounds....LOL.
I will check back on your progress, but I can already tell you that I get hungry when I see 2800 calories....LMBO!!!

[gymsoldier]

I'm curious in why you're only eating four meals a day, its just that you always hear people eating six, seven and even eight meals during the day.

[Back In Black]

I'm curious in why you're only eating four meals a day, its just that you always hear people eating six, seven and even eight meals during the day.

I ate 6 meals a day for years, just got in a rut. Never believed I had to but smaller meals always fit into my life. Even when it stopped being convenient as I didn't have to eat quickly, I still did it.

Toward the end of my cut and even through maintenance I was hungry as soon as I'd finished any 1 of my six meals. I only made the change a few weeks ago and it's great. I feel more satiated, don't worry about cramming meals if I have a lie in or go to bed early.

Physically I certainly don't feel worse, gym workouts I already think will be better, I'm just as lean and I get to spend more time with my family! I also think I'll still be able to do it in 4 meals when my cals get up and above 3500.

It matters not how many meals, just hit your macro's!

[Back In Black]

Thank your for converting your stats into pounds....LOL.
I will check back on your progress, but I can already tell you that I get hungry when I see 2800 calories....LMBO!!!

I'm looking forward to the 3000cal mark, I'll be sure to tell you how satisfying that is

Thanks for stopping by!