My Workout/Bulking Log

[Steve80]

I just started this a week ago. I plan on bulking until june so about 3 months. This is the plan I am following. I dont intend for anyone to try this themselves. The diet doesnt completely follow the traditional bulking outline, but I have a stomach and throat condition so I have to follow what I can do. I will update this daily and post weight/size gains every two weeks. My goal is to increase my biceps by 2 inches, bulk up chest and delts, and tone up abs somemore.


Bulking Diet and Workout Log

Starting weight 180, biceps 15 inches. Height 6'1

March 13th Day 1

Workout-Chest
Flat bench-4 sets last two till failure
Dumbbell Press- 3 sets last till failure
Dumbbell Flies-3 sets last till failure
Push ups till failure

Diet-
2 large bagels with ICBINB
PWO Roast beef sandwich, oh hard bread with mayo. Apple sauce
Roast beef sandwich, hard bread mayo. Apple sauce
Chunk of ice cream cake
Steak Brown rice with ICBINB

March 14th Day 2

Workout-Biceps
Preacher Curls
Machine Single arm Cable Curls
Alternating Dumbbell curls
Bicep Pulldowns (use lat pull machine)
Forearm Curls

Diet-
2 large bagels with ICBINB
PWO Roast beef sandwich, hard bread, mayo, applesauce
2 large pork chops, large sweet potato with ICBINB and brown sugar
roastbeef sandwich hard bread mayo lettuce and applesauce
big slice of pizza
applesauce

March 15th Day 3

Workout-Triceps
Close grip bench press
Tricep pulldowns
Single arm tricep pulldowns
Single arm tricep push downs
Reverse push ups with 25/35 pound weight in lap

Diet:
2 large bagels with ICBINB
PWO 2 whoopers with mayo lettuce cheese applesauce
Big steak, and sweet potato with butter and brown sugar
Roast beef sandwich hard bread mayo cheese and applesauce


March 16th day 4

Workout- Back ( Side note- I am on spring break from school so workout is all on a machine gym from the 16th through 26)

Overhand cable rows
Underhand cable rows
Machine upwards back rows
Cable deadlifts

Diet-

2 large bagels with ICBINB
PWO Roast beef sandwich on hard bread, mayo, cheese
Large slice of cheese pizza
Big steak, sweat potato with ICBINB and brown suger, slice of bread

March 17th day 5

Workout shoulders/delts

Military Press
Upright Rows
Shrugs
Lat pulls

Diet

2 large bagels with ICBINB
PWO Roast beef sandwich hard bread mayo
2 whoopers with lettuce mayo, cheese
2 bean burritos with sour cream

March 18th Day 6

Workout- Off

Diet

2 large bagels with ICBINB
Roast beef sandwich hard bread mayo, sweat potato with ICBINB and brown suger
Roast beef sandwich
Large Bagel with ICBINB



March 19th Day 7

Workout-Off but did sit-ups

Diet

2 large bagels with ICBINB
2 whoopers with lettuce, mayo, cheese
2 apple pies
Roast beef sandwich, hard bread, mayo, sweet potato with ICBINB and brown suger
Large steak with brown rice

[Steve80]

March 20th Day 8

Workout- Chest

Machine bench
Machine Incline Bench
Machine Chest Flies
Push ups two sets till failure.

Diet-

2 large bagels with ICBINB
Roast beef sandwich hard bread and mayo, large sweet potato with ICBINB and brown suger
Pork Chop large sweet potato with ICBINB and brown suger
3 pintos and cheese


March 21st day 9

Workout-Biceps

3 Sets of 2 hand cable curls
4 sets Bicep pulldowns
2 sets lying cable curls

Diet-

2 large bagels with ICBINB
PWO roast beef sandwich hard bread with mayo
2 whoppers with cheese only
Roast beef sandwich hard bread with mayo and a sweet potato with ICBINB and brown suger

[L.Priest]

you need some serious work on that diet bro...SERIOUS....

[FullMoonHowlingWolf]

You might want to reconsider your diet plan, as you'll be adding a lot of body fat.

[D7M]

do some diet research, then post it in the diet forum for help.

[Steve80]

So far this diet/workout plan has been workin well. I have gained 1/4 inch in my arms in less than two weeks. Havent noticed any fat gains. I plan on weighing myself monday to see if I have gained any weight I am guessing I have put on about 5 pounds.

[Steve80]

March 22nd Day 10

Workout-Triceps

3 sets tricep pulldowns
3 sets cable skull crushers
3 sets of dips

Diet

2 large bagels with ICBINB
Roast beef sandwich hard bread mayo and a large sweet potato with ICBINB and brown suger
Large turkey breast, potato, can of green beans, slice of bread
2 whoppers plain with cheese

[S.P.G]

you need some serious work on that diet bro...SERIOUS....

that's a big DEFO from what i can see.......

Diet

2 large bagels with ICBINB
Roast beef sandwich hard bread mayo and a large sweet potato with ICBINB and brown suger
Large turkey breast, potato, can of green beans, slice of bread
2 whoppers plain with cheese

ARE YOU KIDDING ME....

[JNel04]

why dont you throw in some chicken breast and oats in ur diet just to mix it up a lil...

arent u sick of roast beef sandwhiches by now???

[Steve80]

that's a big DEFO from what i can see.......




ARE YOU KIDDING ME....

Like I said I am sure this diet isnt for everyone. However it is working well for me. What do you think is wrong with the day you quoted? I am open to suggestions, but so far so good.

[novastepp]

Like I said I am sure this diet isnt for everyone. However it is working well for me. What do you think is wrong with the day you quoted? I am open to suggestions, but so far so good.

it is personal preference for me, but i use oats as my carb source, with the occasional whole wheat egg white pasta, so i'm trying to say that i don't like your carb choices. research the GI a little and become familiar with good and not so good carbs...

[novastepp]

what exactly is your stomach condition? because you're eating whoppers if you didn't notice...

[hauss man]

I didnt see any legs in there Also for biceps how many sets per exercise

[Steve80]

Nova- I was poisoned by jewel milk when I was 4. Its when that big salmonella (spelling?) thing went down in 84. I almost died. It ruined my stomach linning. Over the years it got worse. I have severe acid reflux, to the point it really has ****ed up my throat. I get throat spasms due to acid shooting up into my throat. On occassion the acid will hit my windpipe causing it to clamp shut. Also almost died from that. Couldnt breath for like five minutes and started to go into cardiac arrest. I couldnt do anything for years due to it. Fortunatly they finally found a medication that works (well somewhat works for me) and I am doing alot better. Still not normal though.

This has alot to do with my diet. Many things you would not expect to bother someone will make me extremely ill and cause me unbarable pain (in my stomach, chest. back, throat) it will feel like an overall heart attack due to the intense cramping. Then things you would think would be horrible for me will be fine.

Example- oatmeal you think it would be ok, but I will be sick as a dog

Whopper- think I will get sick but fine

Its really strange, The problem is alot of times what I am ok with will change. I will be fine eating something for years, then bam! no more. Also the opposite will happen.

Thats why my diet is so wierd, I am sure its not for everyone,but its actually workin for me so far. I have gained 1/4 inch in my arms in less than 2 weeks so I am guessin thats a good thing.

Hauss man- I have been taking a break on legs because I injured my knee. I was feeling a tearing pain everytime I did legs after I started doing lunges. I have takin legs off for a month or so. I plan on starting them soon minus the lunges of course.

For biceps I do 3 sets for each thing. I plan on switching up my routine soon.

[Steve80]

March 23rd Day 11

Workout- Back

Overhand cable rows
Underhand cable rows
Machine Upwards back rows
Cable Deadlifts

Diet-
2 large bagels with ICBINB
PWO 2 whopper plain with cheese
Roast beef sandwich hard bread with mayo, sweet potato with ICBINB and brown suger
Chicken breast and green beans

[Steve80]

Here is a breakdown of an average daily meal:

Calories Eaten Today
source grams cals %total
Total: 2844
Fat: 116 1041 38%
Sat: 45 404 15%
Poly: 11 102 4%
Mono: 45 407 15%
Carbs: 275 1020 37%
Fiber: 20 0 0%
Protein: 167 668 24%
Alcohol: 0 0 0%

Not sure how acuarte it is, because I eat large portions so I am sure the #'s are actually higher than stated. I am unsure of what the portion sites are on this converter. I used this site:

www.fitday.com

[Steve80]

March 24th Day 12

Workout- Shoulders/Delts

Military Press
Lat Pulls
Upright Rows
Shrugs

Diet
2 large bagels with ICBINB
Chicken breast and sweet potato with ICBINB and brown suger
Chicken breast, potato, can of peas, and bread with ICBINB
Roast beef sandwich hard bread mayo, sweet potato ICBINB brown suger

[novastepp]

Steve80, that condition doesn't sound fun at all, but just make sure you aren't gaining fat because you are eating a hell of a lot compared to your carbs and protein. if you can find a way to elevate your protein totals without upsetting your stomach i would advise it. you can lower your fats when you up your protein to even out the calories if you'd like...

[Steve80]

Yeah I noticed the fats are really high. I am gonna work on it and keep tweakin the diet. I am not sure how accurate it is. I think the protein is actually higher because the site does not ask how large of a steak/chicken breast etc. I usually eat large portions of the meat. So if they say a portion is 8 oz I am actually eating 2, but it is getting calculated as one. So I will have to try and see what they count as portions.

On the positive size I have put on some decent size since I started this diet like 2 weeks ago.

[Steve80]

Oh yeah what should be the break down of your Daily diet
Protein %
Carb %
Fat%

[novastepp]

i think it could be in the range of pro/carb/fat....40/40/20, thats roughly for my clean bulk right now, but u can alter that to you...

[Steve80]

Then I need to make adjustments haha

Ok it says steak serving cooked Oz

so I guess one of my steaks would be like 16 servings????

[Steve80]

WOW I just recalculated and my calorie intake is actually around 4000+ or- a little each day.

I calculated in I cant believe its not butter (they didnt have that so used margarine spread). I def have to cut this out of my diet. It adds 12 grams of fat per table spoon I use like 5-10 a day. Its like 541 junk calories. I never realized that. This makes my fat like 50% of my diet.

[MartyMcFly]

Fat should be the least thing on your diet. Definately not more than Protein. Pretty much every calorie you are getting for whoppers is bs. Eat chicken rice oatmeal (not instant) eggs and get some flax oil (good fat). If you have to eat spread use some country crock I use it to grease my pan for omlettes and it only adds 7g of fat. 4000 cals is good for a bulk but only if they are good cals. I could eat 5 thickburgers a day and get over 5K a day but I would be a fat ass and destroy my health. I am cutting and eating 2400 cals a day with 250g of protein. at 4000 cals you should atleast get 350g min.

[Steve80]

March 25th

Workout-of but did situps

Diet

bagel with ICBINB and applesauce
2 whoppers plain with cheese
chicken breast with brown rice

March 26th

workout-off

Diet

Roast beef sandwich plain on hard bread applesauce
Steak and green beans
Roast beef sandwich plain on hard bread applesauce
Steak and a sweet potato with a little brown suger

[Steve80]

Ok I have cut out mayo, and 99% of ICBINB to reduce my fat. I only use ICBINB to grease the pan for chicken breasts. Bumpin up protein a bit also.

[Steve80]

March 27th day 15

Chest

Flat bench
dumbbell bench
dumbbell fly
2 sets of push ups to failure

Diet-

2 plain bagels
roast beef sandwich on hard bread
chicken breast, rice, applesauce
applesauce
roast beef sandwich on hard bread applesauce
steak with sweet potato

I think my diet is starting to look better the past 2 days. I weighed myself today and I have put on 6 pounds in 15 days since I started bulking. That is a pretty good gain for only 2 weeks.

[Steve80]

March 28th day 16

BB Curls
Hammer Curls
Bicep Pulldowns
BB Curls wide grip arms twisted outward
Forearm Curls
Squats
Leg Press
Calf Raises

Diet-

2 toasted Bagel Plain
4-6 eggs and two slices of ham
Steak and Applesauce
Roast beef sandwich on hard bread with brown rice
Chicken Titty and sweet potato
Roast beef sandwich with applesauce

March 29th Day 17

Workout-Triceps

Rope pulldowns
Close Grip Bench Press
Skull Crushers
Dumbbell Raises
Reverse Push ups with 35 pound plate in lap, hands on one bench feet on another.

Diet-

2 large bagels plain toasted
Chicken breast applesauce
Roast beef sandwich with brown rice
chicken breast and sweet potato
large steak

Here is the break down for The 29th

Calories Eaten Today
source grams cals %total
Total: 3070
Fat: 52 464 16%
Sat: 17 151 5%
Poly: 7 64 2%
Mono: 19 167 6%
Carbs: 423 1582 54%
Fiber: 28 0 0%
Protein: 220 882 30%
Alcohol: 0 0 0%

I cant get the protein up to 40%, been really trying not sure how to do it. Been eating a ton of meat.The carbs are over powering. The carbs are actually higher because I didnt even calculate in the juice I drink. Good thing is I got my fat down from like %50% to 16%.

[novastepp]

you could add some whey to your diet...

[Steve80]

whey has lactose in it, which disagrees with me more often than not. What about Soy protein? Is that as good?

[*Narkissos*]

whey has lactose in it, which disagrees with me more often than not. What about Soy protein? Is that as good?

Soy is ok...

It isn't the best.. but if whey (and milk-based proteins) are out.. then it'd be ok to supplement you diet with it. I've used it while dieting.. no problems ('cept it's taste)

I know you said whey is out.. but i believe whey isolate is lactose free.

Look into it

[Steve80]

March 30th Day 18

Workout-Back

Machine Row
Machine Row Downs
Dead Lifts
Dumbbell Rows

Diet-
2 large whole wheat bagels
PWO Large steak and brown rice
Roast beef sandwich
turkey breast sweet potato peas
roast beef sandwich brown rice

March 31st Day 19

Workout- shoulders/delts

Military press
BB rows
L laterals
Side laterals
shrugs

Diet-

Wheat bagel
PWO Turkey breast and ½ brown rice
Roast beef sandwich and ½ brown rice
Roast beef sandwich
turkey breast and boiled potato

April 1st Day 20

Workout-off Did sit-ups

Diet-
Two large bagels
Roast beef sandwich
Turkey breast with boiled potatos
Roast beef sandwich

April 2nd Day 21

Workout-off

Diet

Turkey sandwich whole grain bread and sweet potato and applesauce
Steak and sweet potato
Turkey sandwich 2 applesauces

April 3rd day 22
Workout-Chest

BB Bench
DB Bench
DB Fly
Incline DB Press
Push ups till failure

Diet-

4 slices of plain wholegrain bread
turkey sandwich whole grain bread applesauce
steak and brown rice
turkey sandwich whole grain bread sweet potato brown suger ICNINB
2 steaks and boiled potato

April 4th day 24

Workout Off Did sit-ups and other ab work

Diet-

4 slices whole grain toast plain
Steak brown rice and cantelope
applesauce
Steak, and sweet potato with ICBINB and very little brown suger
turkey sandwich on whole grain bread plain and applesauce

April 5th day 25

Workout Biceps/legs

BB curl
Seated incline hammer curls
Bicep pulldowns
Exra supinated DB curls
BB Forarm curls

Squats
Leg Press
Calf extensions

Diet-

4 slices of wholegrain toast plain
Steak, applesauce, and half brown rice
Turkey breast sandwich on wholegrain bread plain
Steak applesauce half brown rice
chicken cutlette and 2 small sweet potatos with 1 teaspoon ICBINB and 1 teaspoon Brown suger.
Turkey breast sandwich plain on whole grain bread and 2 applesauces.


April 6th Day 26

Workout- Shoulders/triceps

Military press
Upright BB Rows
L-Laterals
Side Laterals
Shrugs

Close Grip Bench Press
Tricep rope pulldowns
reversed push-ups with 45p db in lap

Diet-

2 large bagels
turkey sandwich plain on hardbread with brown rice
2 whoppers plain with cheese and a small vanilla shake (cheated and made me sick as a dog)
turkey breast and 2 sweet potatos with brown suger and ICBINB
turkey sandwich plain on hard bread, brown rice and applesauce.

[naysayer13]

All the work to create a running diary/log of what you eat & your workout is certainly interesting. I was wondering, did you take photos for "before and after" comparisons? If so it would be great motivation to see how this "paid-off" for you.

I recently began my routine (my diet still needs work) but I took a photo of my overweight self so I could at least remember what looked like when I began.

[Steve80]

I will put up some pics, one right before I started lifting, one right before the diet started, and I will put one up in june when I am done.

[naysayer13]

Great, look forward to it.

[Steve80]

April 7th day 27

Workout-Back

Machine Row
Machine Row Downs (lats and trap)
Erector Spinae machine
Romanian Deadlifts
DB rows

Diet-
Two large bagels
steak brown rice applesauce
steak brown rice
roast beef sandwich
turkey breast, boiled potato, can of green beans all plain
April 8th day 28

Workout- off cardio and abs

Diet-

2 large whole wheat bagels
turkey sandwich plain on whole grain bread, large sweet potato with ICBINB and brown suger
Turkey sandwich plain and applesauce
4 slices of pineapple pizza
turkey sandwich applesauce

April 9th day 29

Workout-off

Diet

Two multi grain bagels
turkey sandwich and applesauce
2 steaks and a sweet potato with ICBINB and brown suger
turkey breast and large sweet potato with ICBINB and brown suger
turkey sandwich plain on whole grain bread 2 applesauces
roast beef sandwich plain on whole grain bread, brown rice, applesauce


April 10th day 30

Workout- Chest

Flat bench
DB bench
DB Fly
Incline DB bench
2 sets of push ups till failure

Diet-
2 multi grain bagels
turkey sandwich plain on whole grain bread brown rice and applesauce
2 whoppers plain with cheese and applesauce
turkey cutlette and applesauce
turkey sandwich and applesauce
2 whoppers plain with cheese

April 11th day 31

Workout- Biceps

BB curls
Hammers curls
Biceps pulldowns
Supinated DB curls

Diet-

2 whole grain bagels
Turkey sandwich with appesauce
?????? Ooops forgot to log rest of day

April 12th day 32

Workout-Triceps

CG Bench press
Tricep rope pull downs
tricep DB extensions
Reverses push ups with 55 pound weight in lap

Diet-
2 whole grain bagels
Turkey sandwich plain on whole grain bread, with brown rice and applesauce
Turkey sandwich with brown rice
2 whoppers plain with cheese
3 cheese burgers
3 cheese burgers

My diet has been messed up the past week or so, things have been crazy, with football and everything going on, I bring a cooler of food with me, but it tends not to last, so then I have to make do. 8 cheeseburgers in a day isnt my idea of a good diet, but i got hungry lol

[Steve80]

April 13th day 33

Workout- off hit abs and cardio though

Diet-

2 cheeseburgers
steak and brown rice
steak and brown rice
turkey sandwich plain on wholegrain bread, sweet potato with ICBINB and brown sugar

April 14th day 34

Workout-shoulder/delts

military press
BB raises
side laterals
L laterals
Shrugs

Diet

2 whole grain bagels
Turkey sandwich with brown rice
chicken breast sweet potato brown sugar and ICBINB
Turkey sandwich brown rice
Slice of ice cream cake

April 15th day 35

Workout-off hit abs and cardio

Diet

4 slices of whole grain toast plain
2 double cheeseburgers and applesauce
turkey sandwich plaon on whole wheat bream and sweet potato with ICBINB and brown sugar

April 16th day 36

Workout-off hit abs

Diet-

2 whole grain bagels
2 double cheeseburgers and applesauce
A bunch of chicken, mashed potatos, green and yellow peas in pods, slice of pumpkin pie, and applesauce
turkey sandwich on whole grain plai, mashed potatos, green and yellow peas in pods and appesauce


April 17th day 37

Workout- Chest/Triceps

Flat bench
DB bench
DB incline
Tricep extensions
DB tricep extensions
Reversed push ups with 65 db in lap

Diet

2 whole grain bagels
chicken breast brown rice and 2 applesauces
turkey sandwich brown rice and green and yellow peas in pods
slice of pumpkin pie
applesauce
chicken breast and mashed potatpos with ICBINB applesauce
Turkey sandwich plain on whole grain bread
Applesauce

[Steve80]

April 18th day 38

Workout- back/bis

Machine row
Machine Lats
DB rows
BB curls
Hammer curls
Forearm curls
Bicep pulldowns

Diet-

2 whole wheat bagels
Turkey sandwich plain on whole grain bread, brown rice, 2 applesauces
2 double cheeseburgers
Slice of apple pie
Chicken breast and sweat potato with ICBINB and brown sugar.
2 double cheeseburgers plain

April 19th day 39

Workout- shoulders/legs

Military press
upright bb rows
L-laterals
Side laterals
Shrugs
Tried doin squats and it was a no go, cant do legs after shoulders it kills, setting the bar on the just worked muscles wasnt smart.

Diet-

2 whole grain bagels
chicken breast brown rice and 2 applesauces
turkey sandwich plain on whole grain bread and brown rice
pork chop and sweat potato with ICBINB and brown suger
2 double cheeseburgers

April 20th day 40

Workout- Chest/triceps

Flat bench
2 sets bb pullovers, 2 sets db pullovers
db flies
CG bench press
tricep pulldowns
single arm pulldowns
dips

diet

2 whole grain bagels
turkey sandwich plain on whole grain and 2 applesauces
2 double cheeseburgers plain
chicken breast sweet potato with ICBINB and brown suger and applesauce
steak brown rice
turkey sandwich plain on whole wheat bread with applesauce

April 21st day 41

Workout- Back/biceps

Chins
dead lifts
DB rows
BB curls
Supinated DB curls
Bicep pulldowns

Diet-

whole wheat bagel and two slices whole wheat bread
Turkey sandwich plain on whole wheat bread, brown rice and 2 applesauces
turkey sandwich plain on whole wheat bread and brown rice
2 double cheeseburgers plain
chicken breast sweat potato wityh ICBINB and brown suger
2 double cheeseburgers with just mustard
turkey sandwich plain on whole grain bread with applesauce


April 22nd day 42

Workout-Off

Diet

Turkey sandwich whole grain bread plain and sweet potato with ICBINB and BS
2 double cheeseburgers
chicken breast and sweet potato with ICBINB and BS
2 applesauces
turkey sandwich plain on whole grain bread and applesauce

[Steve80]

Sidenote- Started bulk at 180 pounds, now at 190 pounds. It has only been a little over a month so thats good atleast I think.

Is a 10 pound gain in 40 days a good gain?

[Anthony C]

Bro why dont you post your lifting numbers ?? If your bulking your strength should be going up but how would you know unless you put your numbers down ?? I think your training log looks good but Post your numbers along witih your body weight ....AC