BSV's Bulking Diary, Accountability Log, and Progress Tracker For the condition Class

[Bigshotvictoria]

This is my progress log/accountability log for a lean bulk. This will also serve as a place to check on my progress for the Conditioning Classic: Mens Under 200 Natural. This will be done with absolutely no steroids, PH's, or diet aids ie. clen, albute, ECA, etc....

Goals:

1: Lean Bulk, my diet will be posted below
2: Symmetry, left delts (specifically posterior) and left Trap lack in development, left quads and hams lack strength due to femur fracture below the hip as a child. Obliques need to be filled more.
3: Increased strength, as measured by M1R on major lifts.
4: Increase in energy and sense of well being.

Stats:

Weight:This morning 172lb
Height: 5ft11
BF: approx 16%
BMR: 1,842 Cal/day
TDEE: 2,855 Cal/day
Daily Caloric Goal: 3,500

Diet: Will be split between 5 meals spaced 3 hours apart (this works with my breaks at work perfectly). This is always open to constructive criticism. I will have difficulty staying on this for the next 2 weeks as funds are tight (I've moved into full time with my chosen career, but that has left me not working this last month), but will be in full effect come the 28th, until then chicken will be replaced with cod or Halibut.

Meal 1:
3 hard boiled eggs
1 cup whole oats
1/2 apple
1 scoop vanilla whey

Meal 2:
Chinook salmon fillet 6oz
1 cup whole grain rice
1cup steamed broccoli/cauliflower/carrots

Meal 3:
Boneless skinless Chicken Breast 6oz
Baked Sweet Potato
Asparagus 5 spears
Avocado, 1/2

Meal 4:
Tuna, Skipjack in Water, 1 can
2 slices Ezekiel bread
1 tbsp 0fat miracle whip (I know, not the greatest)
1cup green & yellow beans/Carrots, steamed

Meal 5:
Beef Shoulder Roast (Trimmed) 6oz
Sweet Potato 1 cup
Broccoli, Steamed 1 cup

Immediately Before Bed:
1 scoop Casein Protein

Middle of night:
1 scoop Casein Protein

Total Daily Macros: Calories: 3,492 Carbs:300 Fat:90 Protein:341 This works to: 35% carbs, 40% protein, 25% fat

PWO: 50g dextrose, 25g whey, 25g Casein, 5g Glutamine, 5g BCAA, 5g Creatine Monohydrate

[Bigshotvictoria]

Week 1

I have restarted my log, after having been sick for a week and being a little short on cash I feel a reset is necessary to come back strong and motivated. I have lost a few more pounds being sick, and actually debated not sharing my current weight as I am a little embarrassed. But, I've decided that would be self defeating. This morning I weighed in at a colossal 162 lbs. I will be far more diligent updating this log, and will begin being very detailed with all aspects of my training. I ask all members to please offer not only encouragement, as you always do, but also off tips and advice to "tweak" my training and diet to maximize my results.

Diet, for the 2 weeks preceding my stomach bug I had followed 405's advice and dropped my daily calories to 3000 on training days, with carbs at 300gr, and dropped to 30gr on off days. I found I was too tired, and hadn't gained weight during those two weeks, so I will be keeping my carbs the same daily (with the exception of additional carbs postWO on training days). I can always adjust if fat gain is to high.

So today: Weigh in 162lb
Trained: Chest/Shoulders

Flat bench: warm up x2 15 reps, working reps 1x8 1x6
Decline bench: 1x15, 1x8, 1x6
Incline bench on smith: 1x13, 1x8, 1x4, 1x6 (dropped weight immediately after previous set)

Seated shoulder press: warm up 1x15, 1x10, 1x8, 1x10 (dropped weight immediately after previous set)
Standing upright row: 1x8, 1x6, 1x6
Superset with standing lateral raise: 1x8, 1x7, 1x6

Timed out at 1 hour (including warm up on treadmill at beginning of workout)

[Bigshotvictoria]

week 2

[Bigshotvictoria]

Week 3

[Bigshotvictoria]

week 4

[Bigshotvictoria]

week 5

[Bigshotvictoria]

week 6

[Bigshotvictoria]

week 7

[Bigshotvictoria]

week 8

[Bigshotvictoria]

week 9

[Bigshotvictoria]

week 10

[Bigshotvictoria]

Week 11

[Bigshotvictoria]

Week 12

[Bigshotvictoria]

Week 14

[Bigshotvictoria]

week 15

[Bigshotvictoria]

week 16

[Bigshotvictoria]

Week 13

[Ajc330]

gonna be checkin in on here, your diet looks real good, good luck

[Bigshotvictoria]

gonna be checkin in on here, your diet looks real good, good luck

Thank you, I have a long road ahead of me!!!!

[Bigshotvictoria]

xxxx

[Bigshotvictoria]

10 k cardio (walking) this morning. Feeling great!!!

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

ok BSV whats with the week 1 week 2 week 3 week 4 stuff??

[Bigshotvictoria]

ok BSV whats with the week 1 week 2 week 3 week 4 stuff??

405, If you wouldn't mind, could you give my diet a glance over? I'd like to hear your thoughts as your very respected in this regard.

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

Ha ha, he's reserving the posts to keep his updates easily deferrable. I like it.

smart fella

405, If you wouldn't mind, could you give my diet a glance over? I'd like to hear your thoughts as your very respected in this regard.

thx man i appreciate it!

IMO ur gonna gain a good bit of fat with that diet. thats a std bulk and the surplus of cals is more than likely @ 1300-1400 per day! if u used katch/mcardle or harris/benedict (which i suspect one of the 2) ur "TDEE" is gonna be estimated way too high IMO.

better: 172lbs 16%bf

172 x .84 = 144.48(lbs LBM)

144.48 x 15 = 2167cals (rough maintenance)

bulk + 500cals = 2667cals

3500 - 2667 = 833 cals difference per day between what i consider to be a good formula and ur current formula

3500 - 2167 = 1333 cal surplus

i also think if ur trying to re-comp a bulk is the wrong approach.

[Bigshotvictoria]

smart fella



thx man i appreciate it!

IMO ur gonna gain a good bit of fat with that diet. thats a std bulk and the surplus of cals is more than likely @ 1300-1400 per day! if u used katch/mcardle or harris/benedict (which i suspect one of the 2) ur "TDEE" is gonna be estimated way too high IMO.

better: 172lbs 16%bf

172 x .84 = 144.48(lbs LBM)

144.48 x 15 = 2167cals (rough maintenance)

bulk + 500cals = 2667cals

3500 - 2667 = 833 cals difference per day between what i consider to be a good formula and ur current formula

3500 - 2167 = 1333 cal surplus

i also think if ur trying to re-comp a bulk is the wrong approach.

That's a caloric goal that is MUCH easier to hit, and definitely cheaper. I'm not too concerned with re-comp, bulking is the goal, I'm just trying to keep it on the leaner side. Cutting later isn't going to be an issue as I naturally don't hold a lot of BF%, it's only higher right now because I've been on quite the bad diet binge Thanks 405, I'll be hitting you back up for help cutting again in a few months.

[Back In Black]

Ha ha, he's reserving the posts to keep his updates easily deferrable. I like it.

[Soar]

Ha ha, he's reserving the posts to keep his updates easily deferrable. I like it.

Lol them sneaky Canadians haha

[Bigshotvictoria]

I can't take credit for the idea, Krugerr suggested it, and has a log where he's done the same already. It's brilliant, this way it's so much easier for you guys to see my progress, and then pass judgement!!!! LOL

[Bigshotvictoria]

Bump (to keep on 1st page.)

[GirlyGymRat]

Bump (to keep on 1st page.)

^^^ dreaded second page.

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

if u want to lean bulk and dont hold fat too bad id suggest 2800-3000cals on training days (@300g carbs) and then reducing carbs on non training days (@50g)..

be prepared to make adjustments to whatever u do

[Bigshotvictoria]

if u want to lean bulk and dont hold fat too bad id suggest 2800-3000cals on training days (@300g carbs) and then reducing carbs on non training days (@50g)..

be prepared to make adjustments to whatever u do

Thanks 405, I'll do exactly that and see how things go for a week or two, I appreciate your help.

[Bigshotvictoria]

Hey guys,

Things have been crazy this week and I haven't been able to get on here at all. Training is going good, hitting my macros daily. In addition to my training and diet I've started Noopept, Choline, and NALT. The first dose I actually felt a very tangible sense of relaxation, almost overwhelming. I've been under an incredible amount of stress, and have really felt the anxiolytic effects. I'm 4 days in and am absolutely noticing an increased ability to focus on my studies, retain info much faster, and have easier recall. It's very subtle, but absolutely noticeable.

Things are gonna be crazy for me for the next few weeks, but I'll pop on as often as I can to keep my log up to date.

Take care guys!!!!

[Bigshotvictoria]

This entire last week has been a write off. Violently ill. Eating chicken broth for the last 5 days, no training. Weighed in this morning at 164lbs, the lowest I've been since high school, and at least then I was an endurance athlete. This has really kicked my moral in the junk. I'd be happy keeping the broth down for more than five minutes!!!

[GirlyGymRat]

This entire last week has been a write off. Violently ill. Eating chicken broth for the last 5 days, no training. Weighed in this morning at 164lbs, the lowest I've been since high school, and at least then I was an endurance athlete. This has really kicked my moral in the junk. I'd be happy keeping the broth down for more than five minutes!!!

Sorry. Sounds miserable to be you! Get better!