My Attempted Lean Bulk!

**Back In Black** · 05-29-2012, 03:30 AM

I'm not a drinker anymore. I probably drink only 4x a year max.

Had a cheeky weigh in today and gained 7lbs since Thursday! There is definite blurring of the abs though I suspect by the time Thursday's official weigh in takes place I will be down a few lbs!

Did my fasted cardio this morning and will be lifting this evening (back). Needless to say, diet back on track!

**JohnnnyBlazzze** · 05-29-2012, 09:47 AM

A week and some change and already 7lbs is great. Blurring of the abs, you think you are retaining some water?

**Back In Black** · 05-29-2012, 10:06 AM

Hell yeah! Also, I was retaining something else, I've pooped 4 x today!

**JohnnnyBlazzze** · 05-29-2012, 10:30 AM

Originally Posted by SteM

Hell yeah! Also, I was retaining something else, I've pooped 4 x today!

Lol well that's good news to!

**--->>405<<---** · 05-29-2012, 11:38 AM

glad to see everythings coming out alright here!

**JohnnnyBlazzze** · 05-29-2012, 01:22 PM

Originally Posted by --->>405<<---

glad to see everythings coming out alright here!

Hmmm wonder what you're referring to lol....

**Back In Black** · 05-29-2012, 02:38 PM

My back workout had some pretty good intensity but some fairly poor weights in some exercises. I've shortened my rest periods between sets and my chins really suffered! PWO meal is also final meal of the day-spaghetti bolognese, yay!

**E-T-R** · 05-29-2012, 02:44 PM

Originally Posted by SteM

My back workout had some pretty good intensity but some fairly poor weights in some exercises. I've shortened my rest periods between sets and my chins really suffered! PWO meal is also final meal of the day-spaghetti bolognese, yay!

Obviously I wont eat this on a cut but am curious as to how you make it? May be a good meal for my cheat at end of week!

**Back In Black** · 05-29-2012, 03:02 PM

Tomatoes, onion, garlic, tomato puree and some fresh oregano from the garden. Maybe a splash of Worcestershire sauce too. Extra lean minced beef (96/4) and wholewheat spaghetti. I think, other than lasagne, it's my favourite easy go to meal. Prefer red wine in it and sometimes add some carrots finely chopped too. Oh, and smoked bacon if I ever remember!

**--->>405<<---** · 05-29-2012, 03:45 PM

Originally Posted by SteM

Tomatoes, onion, garlic, tomato puree and some fresh oregano from the garden. Maybe a splash of Worcestershire sauce too. Extra lean minced beef (96/4) and wholewheat spaghetti. I think, other than lasagne, it's my favourite easy go to meal. Prefer red wine in it and sometimes add some carrots finely chopped too. Oh, and smoked bacon if I ever remember!

sounds like homemade "spaghetti" as we call it over here.. ive been considering adding spaghetti to my list once back on maintenance.. do u use canned tomatoes and puree them urself or do u buy tomato puree? and do u use canned tomatoes?

**E-T-R** · 05-30-2012, 03:55 AM

Originally Posted by SteM

Tomatoes, onion, garlic, tomato puree and some fresh oregano from the garden. Maybe a splash of Worcestershire sauce too. Extra lean minced beef (96/4) and wholewheat spaghetti. I think, other than lasagne, it's my favourite easy go to meal. Prefer red wine in it and sometimes add some carrots finely chopped too. Oh, and smoked bacon if I ever remember!

Could be a possibility next week for my cheat

**Back In Black** · 05-30-2012, 07:29 AM

Canned chopped tomatoes, nothing added. I add purée that I buy separately. The smoked bacon really makes a difference, as does the red wine.

**Back In Black** · 05-30-2012, 07:35 AM

Delts, tri's and abs done, really good workout. Happy.

Post workout meal-20g whey/casein, large can tuna, porridge and green beans!

**Papiriqui** · 05-30-2012, 12:05 PM

Dropping by to check in on your progress Master Yoda!!!

**gbrice75** · 05-30-2012, 01:09 PM

Originally Posted by SteM

Hell yeah! Also, I was retaining something else, I've pooped 4 x today!

Healthy boy!!!

**JohnnnyBlazzze** · 05-30-2012, 01:25 PM

Originally Posted by SteM

Delts, tri's and abs done, really good workout. Happy.

Post workout meal-20g whey/casein, large can tuna, porridge and green beans!

What do you put in your tuna? I always make it my last meal of the day because I dread eating it lol. a little bit of mustard is all i'm doing now.

**Papiriqui** · 05-30-2012, 01:38 PM

Originally Posted by johnnnyblazzze

What do you put in your tuna? I always make it my last meal of the day because I dread eating it lol. a little bit of mustard is all i'm doing now.

Dill (is a spice) and a few kalamata olives, you can leave the olives out if you want to depending on your macros.

**JohnnnyBlazzze** · 05-30-2012, 01:53 PM

Originally Posted by Papiriqui

Dill (is a spice) and a few kalamata olives, you can leave the olives out if you want to depending on your macros.

Thanks dude i'll check it out.

**Back In Black** · 05-30-2012, 02:08 PM

Normally I mix it with balsamic vinegar. Today I used low fat mayo and just fit it into my macro's.

**JohnnnyBlazzze** · 05-30-2012, 02:28 PM

Originally Posted by SteM

Normally I mix it with balsamic vinegar. Today I used low fat mayo and just fit it into my macro's.

Awesome, I got a bunch of new tuna ideas to try out today lol.

**--->>405<<---** · 05-30-2012, 04:39 PM

im gonna try ur spaghetti

as far as red wine what kind? merlot, cabernet, pinot??

**DangerDave** · 05-30-2012, 09:35 PM

Following this. I too am doing a lean bulk.

So looking at your last two meals of the day, EFAs with your carbs. Not worried about any fat storage due to insulin ? Recently started separating my carbs and fats and it isnt all that convenient. Doing fish and nuts before bed, and tuna, soup and nuts for lunch. Whats your opinions on this? Keep the posts coming

**Back In Black** · 05-30-2012, 11:51 PM

Originally Posted by DangerDave

Following this. I too am doing a lean bulk.

So looking at your last two meals of the day, EFAs with your carbs. Not worried about any fat storage due to insulin? Recently started separating my carbs and fats and it isnt all that convenient. Doing fish and nuts before bed, and tuna, soup and nuts for lunch. Whats your opinions on this? Keep the posts coming

I add efa's to meals 1&3. Only to meal 4 if I have insufficient fats un that meal although with red meat they aren't really required. I max my fats at 12g it do per meal. More than that and yes, I would be concerned about fat storage, mixing them with carbs.

My total fat intake is only 16% of my total cals.

**Back In Black** · 05-30-2012, 11:52 PM

Weigh in day, up 2.25lbs from last week. That number will be artificially inflated due to last weekend, so I am keeping cals the same for another week. I don't want to gain any more than 1lb per week and preferably a bit less.

**Back In Black** · 05-30-2012, 11:55 PM

Hams and glutes sore from my 2 workouts on Tuesday and it's legs day tomorrow! So, this morning I opted for fasted LIC rather than usual HIIT/LIC/interval. 40 mins only.

No plans for today, it's Daddy Daughter day. Playtime, pop out for coffee maybe and eat my 4 meals. Meals today will be - pancakes with kiwi fruit, bacon sandwiches and apple, oats with chicken and green beans, brown rice with brocoli and burgers on the side! All within my allowed macro's!

**--->>405<<---** · 05-31-2012, 04:39 AM

Originally Posted by SteM

Hams and glutes sore from my 2 workouts on Tuesday and it's legs day tomorrow! So, this morning I opted for fasted LIC rather than usual HIIT/LIC/interval. 40 mins only.

No plans for today, it's Daddy Daughter day. Playtime, pop out for coffee maybe and eat my 4 meals. Meals today will be - pancakes with kiwi fruit, bacon sandwiches and apple, oats with chicken and green beans, brown rice with brocoli and burgers on the side! All within my allowed macro's!

i love bacon sandwiches! i put mayo and ketchup on mine

havent had one in a long time.. so what do u just compensate for additional fat by reducing elsewhere? also u say sandwiches ... is this correct?

**Back In Black** · 05-31-2012, 04:47 AM

Plural yes

I only use the medallions and they are only 3.5% fat. I get about 56g protein from my bread and bacon and about 10g of fat. I supplement with 14g worth of casein and some extra carbs from 1 scotch pancake (if you've heard of 'em?). I like half ketchup and half brown sauce on my but ties. I also like a softly fried egg in there but that would be too much fat in one meal!

**--->>405<<---** · 05-31-2012, 07:48 AM

Originally Posted by SteM

Plural yes

I only use the 1. medallions and they are only 3.5% fat. I get about 56g protein from my bread and bacon and about 10g of fat. I supplement with 14g worth of casein and some extra carbs from 1 2. scotch pancake (if you've heard of 'em?). I like half ketchup and half brown sauce on my 3. but ties. I also like a softly fried egg in there but that would be too much fat in one meal!

1. medallion or bacon? they make medallion shaped bacon? or is this another brit term

2. scotch pancake? do tell

3. def a brit term.. what is it?

**Back In Black** · 05-31-2012, 08:16 AM

Originally Posted by --->>405<<---

1. medallion or bacon? they make medallion shaped bacon? or is this another brit term

2. scotch pancake? do tell

3. def a brit term.. what is it?

Medallion of bacon, just the oval meaty part not the 'tail' or any of the fat from the side!

scotch pancakes - self raising flour, eggs, milk and caster sugar. Cooked on a hot grill, they are about 3-4 inches in diameter. Eat hot with butter and/or preserve and/or thick whipped cream! Not for cutting!

But ties should read butties, sometimes called balm, bap, sarnie, cob or something else depending where you come from in the UK!

Oh, and chalk and cheese I assumed was an international term, guess not?

**RaginCajun** · 05-31-2012, 12:35 PM

sounds like some hefty meals!

**Back In Black** · 06-01-2012, 01:55 PM

Originally Posted by 00ragincajun00

sounds like some hefty meals!

Not hefty enough. I still get hungry after a 700+ calorie meal! Which in a way is good, I was always a poor eater of large quantities of clean food and my bulks never ended well as I'd fill the diet with junk just to get the cals. I reckon I could easily fit in another 700 calorie meal every day. But I won't. Not yet!

Trained legs today, kept delaying going to the gym. Didn't wanna train. Did it. Didn't enjoy it but a pretty good workout. Suspect I'll be sore again for a few days!

It's The Queens Diamond Jubilee weekend and a double bank holiday. I am gonna try to stick to my macros despite a street party on Sunday, the in-laws visiting on Monday and friends on Tuesday!

**--->>405<<---** · 06-01-2012, 01:58 PM

man.. weekend getaways, street parties, friends coming into town.. ur getn it dun over there aint ya?

btw whats a double bank holiday?

**Back In Black** · 06-01-2012, 02:02 PM

Bank holiday is a statutory holiday, I guess maybe like your memorial and labour days? You get the day off work? They Fall on a Monday. This year we get Tuesday off too because of the Queens celebration.

Although I am working Monday

**--->>405<<---** · 06-01-2012, 02:50 PM

cool

party time

**Back In Black** · 06-02-2012, 10:55 AM

Cheat and bi's done. The weights I lifted on chest weren't great, perhaps due to a combination of tiredness and shorter rest periods between sets. Wasn't too disappointed, it felt like I really hit my pecs and it's not my strength week anyway.

Homemade lasagne for dinner. Mostly within my macro's!

**--->>405<<---** · 06-02-2012, 11:18 AM

who does all the cookin at ur house stem?

**Back In Black** · 06-02-2012, 11:45 AM

I cook all my food and my Mrs bakes occasionally. We only really eat the same food on a Saturday evening.

**JohnnnyBlazzze** · 06-02-2012, 01:04 PM

You have more recipes then I can count lol. You should write a book!

**Papiriqui** · 06-02-2012, 02:11 PM

Originally Posted by SteM

I cook all my food and my Mrs bakes occasionally. We only really eat the same food on a Saturday evening.

This is also my case except for the missy since i have none hahaha.....

**Back In Black** · 06-03-2012, 10:47 AM

Originally Posted by johnnnyblazzze

You have more recipes then I can count lol. You should write a book!

Ha ha, not likely. I have 3 great pasta recipes and that's about it! Bulking is more forgiving than cutting Si you can be a little more creative but, ultimately, you still need to be somewhere about your cals or else!