Time for a winter bulk!

[EngineeredMayhem]

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 Chromium

[digsy1983]

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!

[EngineeredMayhem]

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)

[EngineeredMayhem]

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.

[EngineeredMayhem]

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.

[digsy1983]

Good increase in weight, avg 0.6 lbs per day. Did you stick to the original 3470 cals?

[EngineeredMayhem]

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.

[EngineeredMayhem]

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

[EngineeredMayhem]

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)

[kalspic]

i like the little notes you have after each exercise. good luck

[EngineeredMayhem]

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

[West Coast Winner]

Keep it up buddy

[EngineeredMayhem]

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)

[West Coast Winner]

To bad I can't see your pictured from my phone app. Ill check later.

[EngineeredMayhem]

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

[EngineeredMayhem]

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

[EngineeredMayhem]

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

[EngineeredMayhem]

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)

[EngineeredMayhem]

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)

[EngineeredMayhem]

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

[West Coast Winner]

Nice dude. Looks like you deff got some good results!