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  1. #1
    Back In Black's Avatar
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    My Attempted Lean Bulk!

    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?

  2. #2
    Back In Black's Avatar
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    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
    Last edited by Back In Black; 06-13-2012 at 03:59 AM.

  3. #3
    Back In Black's Avatar
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    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
    Last edited by Back In Black; 06-13-2012 at 04:00 AM.

  4. #4
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    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
    Last edited by Back In Black; 05-22-2012 at 02:17 PM.

  5. #5
    JohnnnyBlazzze's Avatar
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    Cardio twice a week I see. Excited to follow this and learn along the way, I'm in! Goodluck!

  6. #6
    Back In Black's Avatar
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    Quote Originally Posted by johnnnyblazzze View Post
    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

  7. #7
    JohnnnyBlazzze's Avatar
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    Quote Originally Posted by SteM View Post
    Cardio twice a week for fitness and fat burning specific.

    Day 1 - meal 1 - Pancakes
    The all you can eat ones from Ihop?

  8. #8
    Back In Black's Avatar
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    Quote Originally Posted by johnnnyblazzze

    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!
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  9. #9
    --->>405<<---'s Avatar
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    good luck dude! will be following for sure! sounds like u got a busy 2months or so ahead of u..

  10. #10
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    Quote Originally Posted by SteM View Post
    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!

  11. #11
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    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!

  12. #12
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    good luck on the journey will be watching your bulk!

  13. #13
    Back In Black's Avatar
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    Quote Originally Posted by --->>405<<--- View Post
    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!

  14. #14
    Back In Black's Avatar
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    Quote Originally Posted by StickyNicky View Post
    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?

  15. #15
    Back In Black's Avatar
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    Quote Originally Posted by johnnnyblazzze View Post
    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!

  16. #16
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    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

  17. #17
    dooie's Avatar
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    Quote Originally Posted by SteM
    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?

  18. #18
    gbrice75's Avatar
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    Subscribed - looking forward to seeing progress with this one!!!

  19. #19
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    Quote Originally Posted by SteM View Post
    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!

  20. #20
    Back In Black's Avatar
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    Quote Originally Posted by dooie

    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.
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  21. #21
    JohnnnyBlazzze's Avatar
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    Quote Originally Posted by SteM View Post
    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?

  22. #22
    --->>405<<---'s Avatar
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    phish food huh? never treid that one.. americone dream is fantastic!

  23. #23
    Back In Black's Avatar
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    Quote Originally Posted by johnnnyblazzze

    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!
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  24. #24
    Back In Black's Avatar
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    Quote Originally Posted by gbrice75
    Subscribed - looking forward to seeing progress with this one!!!
    Good news, thanks buddy. The more that subscribe the more accountable I am!
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  25. #25
    Back In Black's Avatar
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    Quote Originally Posted by gymsoldier

    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!
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  26. #26
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    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

  27. #27
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    Quote Originally Posted by SteM View Post
    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?

  28. #28
    Back In Black's Avatar
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    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.
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  29. #29
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    I'm in stem. Good luck.

  30. #30
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    Quote Originally Posted by SteM View Post
    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...

  31. #31
    Back In Black's Avatar
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    Quote Originally Posted by bikeral
    I'm in stem. Good luck.
    Wondered where you were glad you are here for the ride!
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  32. #32
    Back In Black's Avatar
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    Quote Originally Posted by 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
    Thanks Milky, we are all still learning!
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  33. #33
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    Quote Originally Posted by SteM View Post
    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!

  34. #34
    Back In Black's Avatar
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    Quote Originally Posted by 00ragincajun00

    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
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  35. #35
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    Quote Originally Posted by SteM View Post
    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?

  36. #36
    Back In Black's Avatar
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    Quote Originally Posted by bikeral
    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!
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  37. #37
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    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!!!

  38. #38
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    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.

  39. #39
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    Quote Originally Posted by 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.
    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!
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  40. #40
    Back In Black's Avatar
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    Quote Originally Posted by girlgymrat
    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!
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