Thread: Time for a winter bulk!
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10-26-2012, 03:50 PM #1
Time for a winter bulk!
See post #20 for an update.
Hi everyone, I am looking for some input on my bulk diet below. I am bulking to 190 and beyond with no specific end planned. So far everything has been going great. This is my second time working with a bulk and I decided to decrease my protein intake by 80g and increase my carbs by 80g from my first bulk. This has made my bulk much more enjoyable. I may use this as a log but haven’t decided yet. Thanks for your input!
PS: This was my first time doing any posing so cut me some slack
Info: I have been training consistently for about a year and a half. I introduced consistent dieting into my training 8 month ago. My first bulk was 4 months and I went from 174 to 189. I then cut for 3 months finishing at 167. I am 6 weeks into my second bulk following the diet outlined below. I am currently 178.
Age: 26
Height: 5’9” (175cm)
Weight: 178lbs (80.8kg)
Body fat: 12-14%
TDEE: 2,985 + 15% (bulk) = 3,433
BMR = 66 + (13.7 x 80.8) + (5 x 175) – (4.7 x 26) = 1,925.76
BMR x 1.55 = 2,984.93
Macros: P/C/F Cal – 271.5/398/88 3,470
Oatmeal & Milk – 26/113/5 601
- ½ cup (80g) steel cut oats
- ¼ cup dried fruit
- 2 cups skim milk
Chicken Salad Wrap – 47/31/17.5 470
- 2 tbsp. miracle whip light
- 2 tbsp. sour cream
- 1 (57g) flour tortilla
- 8oz chicken, raw
Peanut Butter/ Nutella Sandwich – 17/57/30 566
- 2 tbsp. peanut butter
- 2 tbsp. nutella
- 2 slice wheat berry bread
Pasta – 59/96/13 737
- 8oz whole grain pasta, cooked
- 1 cup spaghetti sauce
- 8oz chicken, raw
Mexican Burrito – 53.5/78/10.5 620.5
- ¼ cup (40g) long grain brown rice, dry
- ¼ cup (65g) black beans
- ¼ cup (62.5g) corn
- 1 (57g) flour tortilla
- 8oz chicken, raw
2 scoops Whey w/water – 40/10/5 245
Snack – 29/13/7 231
- 1 cup fat free cottage cheese
- 2 tbsp. ranch light dressing
Supplements
- 1,800mg fish oil (EPA 1,294 DHA 506)
- 10g creatine monohydrate
- Multivitamin
- Calcium with D3
- Magnesium
- MSM
- Glucosamine / Chondroitin
- Cinnamon plus ChromiumLast edited by EngineeredMayhem; 04-03-2013 at 08:03 PM.
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10-27-2012, 10:28 AM #2
Hey mayhem,
The TDEE formula has been agreed by the experienced guys to calculate rather high.
LBM x 15 is advised now.
Good luck with the bulk. Pics luk good too! Can't wait til I'm dun cutting, so I can finally bulk!
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10-28-2012, 10:56 PM #3
Back Workout – 178.0 lbs
Deadlift 375/3 /3 /3
Rack Pull 405/2 /2 /2
Lat Pulldown 220/6 /6 225/6 (solid)
Underhand Machine Row 160/12 /12 /12 (very good)
Dumbbell Row 85/6 /6 /6 (increase to 90 next week)
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10-29-2012, 11:00 PM #4
Leg Workout - 178.6 lbs
Squat 285/6 /6 /6 (very good, increase 10 lbs next week)
Leg Press 680/6 /6 /6 (easy, increase 20 lbs next week)
Machine Leg Extension 235/8 /8 /8 (increase 5 lbs next week)
Lying Leg Curl 125/12 /12 /10+2
Standing Calf Raises 305/15 /15 /15 (slow, controlled)
Workout went very well tonight. Still bouncing back from my last cut but the weight and form both keep improving.
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10-30-2012, 11:44 PM #5
Trap/Shoulder Workout - 179.1 lbs
Dumbbell Shrugs 120/12 /12 /12 (increase to 125)
Barbell Shrugs 335/8 /8 /8 225/12 135/12
Machine Rear Delt Flyes 150/8 /8 /8 85/12
Machine Lateral Raise 140/8 /8 /8 90/12 (increase to 145)
Machine Shoulder Press 250/10 /10 /10
Continue to focus on squeezing the traps during shrugs.
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10-31-2012, 04:54 AM #6
Good increase in weight, avg 0.6 lbs per day. Did you stick to the original 3470 cals?
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10-31-2012, 09:51 AM #7
I have for now. My daily weigh in is post workout so my weight does tend to fluctuate by a pound or so depending on meal timing and how many water breaks I took between sets. I know its not ideal but I don't mind. It gives me a good idea of where I'm at and the mirror does the rest.
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11-01-2012, 11:31 PM #8
Chest Workout - 179.3 lbs
Barbell Bench Press 235/8 /8 (increase to 245)
Machine Decline Bench Press 170/8 /9
Incline Dumbbell Press 75/8 /8 /8
Dumbbell Flyes 45/8 /8 /8
Dips (body weight only) /12 /12 /12+3
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11-03-2012, 11:34 PM #9
Arm Workout - 179.6 lbs
Dumbbell Curl 55/8 /8 /8 70/3 (good)
Dumbbell Triceps Kickback 35/10 /10 /10 (okay)
EZ Bar Preacher Curl 85/12 /12 /12 (increase to 95)
Machine Triceps Extensions 80/8 /8 /10 (increase to 90)
Seated Machine Triceps Press Down 270/8 /8 /9+1 (focus on form)
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11-04-2012, 03:57 AM #10
i like the little notes you have after each exercise. good luck
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11-05-2012, 12:37 AM #11
Back Workout – 180.1 lbs
Deadlift 375/3 /3 /3 (good, increase to 385)
Rack Pull 405/3 455/3 /3 (good, changed form a bit for shorter ROM)
Lat Pulldown 225/6 /6 /6
Underhand Machine Row 160/12 /12 170/12
Dumbbell Row 90/8 /8 /8
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11-06-2012, 12:12 AM #12
Keep it up buddy
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11-06-2012, 11:37 PM #13
Leg Workout - 179.8 lbs
Squat 295/6 /6 300/6 (last set actually felt easier)
Leg Press 700/6 /6 /6 (solid)
Machine Leg Extension 240/8 /8 /8 (increase 10 lbs next week)
Lying Leg Curl 125/12 /12 /10+2
Standing Calf Raises 305/15 /15 /15 (good)
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11-08-2012, 01:57 AM #14
To bad I can't see your pictured from my phone app. Ill check later.
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11-09-2012, 12:25 AM #15
Trap/Shoulder Workout - 181.8 lbs (late dinner tonight)
Dumbbell Shrugs 125/12 /12 /12
Barbell Shrugs 335/8 /8 /8 225/12 135/12 (increase to 355)
Machine Rear Delt Flyes 150/8 /8 155/8 85/12 (good)
Machine Lateral Raise 145/8 /8 150/7+1 90/12
Machine Shoulder Press 250/10 /10 /12
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11-10-2012, 12:33 AM #16
Chest Workout - 181.4 lbs
Barbell Bench Press 245/8 /7
Machine Decline Bench Press 170/8 180/7+1
Incline Dumbbell Press 75/8 /8 /8 (keep working on this one!)
Dumbbell Flyes 45/8 /8 /8 (tough)
Dips (body weight only) /15 /15 /15+5
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11-11-2012, 12:08 AM #17
Arm Workout - 181.4 lbs
Dumbbell Curl 55/8 /8 /8 70/3
Dumbbell Triceps Kickback 35/10 /10 /12 (increase reps)
EZ Bar Preacher Curl 95/11 /11 /11 (increase reps)
Machine Triceps Extensions 90/8 /7+1 /7
Seated Machine Triceps Press Down 270/8 /9 /9
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11-13-2012, 12:51 AM #18
Back Workout – 181.4 lbs
Deadlift 385/3 /3 /3
Rack Pull 455/3 /4 475/3
Lat Pulldown 225/6 /6 /7 (increase to 230)
Underhand Machine Row 170/12 /12 /11+1
Dumbbell Row 90/8 /8 /10 (increase to 95)
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11-15-2012, 12:18 AM #19
Leg Workout - 181.1 lbs
Squat 300/6 /6 /6 (see how this feels next week and adjust if necessary)
Leg Press 700/6 /6 720/6 (good)
Machine Leg Extension 250/8 /8 /8
Lying Leg Curl 125/12 140/12 /10+2
Standing Calf Raises 305/15 /15 /15 (excellent)
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04-03-2013, 08:02 PM #20
Update:
I decided not to use this as a blog but I still wanted to give you guys an update since this site has been such a tremendous help to me.
Shortly after my last post (11/15/12) I decided to pull the trigger on my first cycle. I want to be clear that this was something I spent a lot of time researching and did not make this decision on a whim. For those of you hoping to see a natty bulk, I apologize, this is not it.
CYCLE:
Week 1-4: Dbol 50 mg/day (oral pre-WO)
Week 1-4: UDCA 500mg/day (oral 2x per day)
Week 1-12: Test Enth 500mg/week (IM injection 2x per week)
Week 1-14: Arimidex 0.25 mg EOD (stop the day before PCT begins)
Week 1-14: hCG 250iu (SQ injection 2x per week, stop 4 days before PCT begins)
Week 13-14: Break
Week 15-18: PCT
Clomid 100/100/50/50 mg (oral 2x per day)
Nolvadex 40/40/20/20 mg (oral 2x per day)
DIET:
My diet remained extremely close to what I have posted above. I gradually increased my calories as I gained weight ending with the following: Macros: P/F/C Cal – 309.5/484.5/72.5 3,828.5
BULK:
Natty from 10/12-12/12: 178.0lbs to 181.7lbs
Cycle from 1/13-3/13: 181.7lbs to 205.1lbs
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04-03-2013, 09:27 PM #21
Nice dude. Looks like you deff got some good results!
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