Rya's Bulk thread

[tbody66]

Rya, most of the exercises I prescribe I have made youtube video's of and posted on my thread. If you have any questions about any specific lifts I will perform them, make a vid and post it, just ask me in my thread.

http://forums.steroid.com/showthread...ing-a-comeback...

[Rya]

Well, it's Thursday of week 4 and im slightly frustrated because I'm not putting on any weight - my weight this morning was 143.0lb.

At the start of this week (week 4) I increased my daily cal intake from 2600 to 2700 - all from carbs. I am eating reduced cals on non training days.

Training seems to have been going well, I have admittedly found it difficult to stick to tbodys workout plan and have added exercises - apart from leg days haha. I am still doing 30min cardio @125hr after each weights session.

I was using an app to track gym sessions but it was shit (couldn't accurately track weights) I now have a different app that does enable me to track weight properly.

Help?

[Back In Black]

Are you getting stronger in the gym? Still doing PWO cardio every session on a bulk may be part of the problem. I'd drop it, maybe do 1 or 2 HIIT sessions per week and up your cals closer to 300. Take your fats up as well as your pro and carbs. What's your total daily macro's now?

[Back In Black]

Also, is your gear legit?

[Rya]

Are you getting stronger in the gym? Still doing PWO cardio every session on a bulk may be part of the problem. I'd drop it, maybe do 1 or 2 HIIT sessions per week and up your cals closer to 300. Take your fats up as well as your pro and carbs. What's your total daily macro's now?

I can say for sure that strength has increased, in the first 2 weeks when I was doing a body part per session it was easy to notice an increase e.g shoulder press per Christmas was around 22-24kg dumbbell where as recently I've been able to do 30kg.. With the change in routine the past 2 weeks it's more difficult to determine as I'm doing multiple body parts in the same session so haven't been able to lift the same amount, which is to be expected? I am getting stronger with legs though so its definitely gone/going up still.

Don't have visibility of my macro ATM, will check tonight.

Should I up it to 3000 from tomorrow or wait until next week? And make this evenin my last cardio session of the week.

In regards to the gear, I have no reason to believe that it is fake.

[Back In Black]

Are you following Tbody's routine? How many days per week? Even though your weight is the same do you feel bigger and leaner or the same? Post a pic of your gear on the relevant section to check it's legitimacy.

Up cals immediately your gear should have kicked in within a week. Don't forget, during PCT you will need to up cals again and do almost zero cardio.

For now, 3000cals - 300g each pro and carbs and approx 60g fat.

[Rya]

What's' your total daily macro's now?

looking at my original meal plan the macro split was 40/45/15 p/c/f (260/290/43). At the start of the week I increased the cals by 100 - from carbs so my current is roughly 38/47/14 (260/317/43)

So I guess im reducing carbs slightly and upping protein/fats - am I ok to double the amount of peanut butter (from 20g to 40g) that would give an extra 9.2g fat then I just need to calculate fat from additional protein and supplement the rest with fish oils.

Even though your weight is the same do you feel bigger and leaner or the same? .

I've been told that I look bigger but don't really see it myself - will do pics this weekend, which can be compared to start pics.

[Back In Black]

The new split I suggested gives you, pretty much, a 40/40/20 split. Go with it and see. As far as increasing fats just try and keep them at a max of about 12g per meal. Any more than that, mixed with a healthy ingestion of carbs, and you run an increased risk of storing it as fat. I know you are bulking and some fat will/should come, but we need to try and keep it as a minimum. Fish oil/rapeseed oil, mixede seeds split through your meals will be fine.

If there's no progress after another week we'll look at it again.

[Rya]

New meal plan is below, implemented from tomorrow.



Peanut butter will be consumed throughout the day tp spread the fat evenly.

What amount of cals would you reccomend i eat on a non work out day from now on, 2500?

[Back In Black]

Go with it, see what happens over the next week or 2. Keep cals the same on non workout days, either still have your shake at about 4.30 or sub it for whole food, choice is yours.