Deeps Bulking Journal

[deepraj]

Hi My gym got a new smith machine and cable machine so finally I can sort of work out properly! In addition to this they have dumbells and a few benches plus some machines.
Basically my plan is to bulk-up I have been training for about two years sort of serious. I am 5"11 and weigh 70kg (154lb) and I want to reach 175lb within 4-6 months. I will try to include some pics I am quite buff at the moment but really want to bulk up so I can fill out my clothes a bit!

Anyway my diet consists of

Meal 1 Oats-so-simple (1 serving) or 2 x Weetabix

Meal 2 Reflex Instant Whey Protein (2 measures) Reflex Creapure Creatine (1 measure) in water

Meal 3 Tuna sandwiches * 6 (not too sure what to eat here, just know I need more of it!)

Meal 4 Rampage Protein Bar

Meal 5 Dinner with family

Meal 6 Reflex Instant Whey Protein (2 measures) in milk

My workout plan is as follows:

Workout 1 Chest + Triceps

Bench Press 3*8
Incline Bench Press 3*8
Dumbell Flys 3*8

Dips 3*6
Rope Pull-Downs

Workout 2 Legs + Shoulders

Squats 3*10
Leg Extensions 3*10
Calf Raises 3*10

Shoulder Press 3*8
Lateral Raises 3*8

Workout 3 Back + Biceps

Deadlifts 3*8
Barbell Rows 3*8
Wide Grip Pullups 3*6

Dumbell Curls 3*8


So anyway if anyone can give me some suggestions or critique my workout or diet (both are a little rough right now!) I would apprieciate it.

Cheers

Deepraj

 

[KOSR]

I'd get some more real food in there. Ditch that protein bar.

 

[Miles Davis]

You might want to decrease the reps and up the weight for the exercises you have 10 reps listed. Diet doesn't look bad. Try adding some eggs or other real food protein source for your first meal.

Good luck my desi brother

 

[deepraj]

Week 1

Thanks for the support guys! So I have been trawling through the wannabebig.com articles and learning loads. I also have been refining my diet I want to keep the supplements I am taking at the moment (plus I am addicted to the protein bars! soz KOSR!)
I have been eating more but I work in a call center and I am pretty much chained to my desk for hours at a time. I have been bringing in protein shakes and extra food into work.

My workouts have been good cause I have had my mate going with me. This week I went 3 times and went swimming as well.

Tues 11th Jan 2005

Bench
30kg 12
40kg 6
40kg 6
40kg 6

Dumbell Flys
10kg 12
10kg 10
10kg8

Dips
BW 6
BW 6
BW 5

Pulldowns (strange weights will see if this is in kg)
23.75 8
23.75 8
26.25 6

Thurs 13th Jan 2005

Squats
30kg 10
40kg 8
40kg 8

Leg Ext

75kg 8
75kg 8
85kg 6

Calf raises (just getting a feel for them)
Just Bar 12 *3

Lat Raises
15lb 8 *3

Shoulder Press (smith machine)

20kg 10
30kg 6
30kg 5 (some clown knocked the bar)

Sat 15th Jan 2005

Pull ups
BW 6
BW 6
BW 4

Lat pull downs

65kg 6
65kg 6
70kg 4

Deadlifts
20kg 10
30kg 8
30kg 8

Hammer curls (one arm at a time)
12kg 20
14kg 20
16kg 16

Deepraj

 

[Lifeforce]

Hey man, I'm not gonna say anything about your diet, because I'm the last guy to give advice on that stuff.

Your routine looks really good. An exercise you might want to try is the Stiff leg deadlift (with straight back!).
http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

Also I'd drop the leg extensions, even leg press is better IMO.

You might want to try the upright rows for the lateral deltoid
http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html

A few alternates for the triceps are the close grip bench press and skull crushers. Both are killers.

and what about Abs and forearms?

 

[Heizen]

I would put some kind of decline chest workout in with your day one workout. Bench builds the edges of your pecs, incline works the upper, and flies work the whole but you might want to put a decline DB fly or press in there to work the bottom of your pecs.

 

[deepraj]

Thanks for all the advice guys, Lifeforce your journal is a great inspiration! I will take your advice and change to leg presses and add the upright rows. Not sure about the straight leg deadlifts will get used to the normal deadlifts first, my gym just has a smith machine for that sort of stuff.
I will start working abs after every workout (3 times a week) I will do crunches with a weight on my chest, prob about 7.5 kg.
Heizen I will look into the decline press need to find things to put under the bench to tilt it!

Deepraj

 

[dastal]

Your diet needs some work. Youll be constipated as hell without enough vegetables and fiber, especially with all that protein. The more fiber, the better, unless you are sh!tting more than twice a day, then its more than enough. Also put some fruit in the middle. cram those with the tuna sandwiches or at dinner. Include leafy vegetables like spinach, which contain protien. I don't want to sound like your mom, but you need em.
Make sure you dont overdo the protein. Excess protein is NOT used to build muscle mass, but instead is broken down in the liver. Dont go over 1.6 * your body weight, which is all excess, which causes many problems. The broken down proteinmust be passed out through the kidneys, resulting in loss of water and minerals, especially calcium. Also, it crystallizes in the kidneys, causing stones in some cases. I also heard it causes joint problems and bad breath, but I have no idea if it is true.

Yeah, like he said, eat more real food.

 

[deepraj]

Mid Week Update

Thanks for the encouragement guys. So far I have worked out twice this week with another scheduled for friday. I went to the supermarket with my dad on the weekend and got loads of good food for bulking!

Mon 17th Jan 2005

Bench
35kg 10
40kg 8
45kg 4
45kg 4

Incline Press (dumbell)
18kg 8
20kg 8
20kg 6

Dumbell Flys
12kg 8
12kg 8
12kg 6

Dips

BW 6
BW 6
BW 6

Rope Pulldowns
23.75 8
26.75 6
26.75 6

20min swimming

Diet
9:30 Oatmeal
12:00 2 scoops whey + 1 scoop creatine
2:00 Tuna Pasta + protein bar
4:30 wholemeal pitta with grilled cheese and ham
7:30 Curry peas indian cheese and cauliflower
10:00 2 scoops whey and milk

Tues 18th Jan 2005

Diet
9:30 oatmeal
10:30 2 scoops whey + creatine
12:00 wholemeal pitta with chicken
3:00 2 * tuna sandwiches + protein bar
5:00 2* ham and pickle sandwich
8:00 2* ham and pickle sandwich
11:00 2 scoops whey and milk + 4 Satsumas

Wed 19th Jan 2005

Squat
35kg 8
40kg 8
40kg 6
45kg 6

Leg Press
75kg 10
85kg 8
85kg 8
95kg 6

Calf Raise
10kg 12
20kg 8
20kg 8

Lat Raise
15lb 8
15lb 8
15lb 8

Shoulder Press
20kg 10
30kg 8
35kg 6

Diet

9:00 oatmeal
10:30 chicken sandwich
12:00 2 scoops whey + creatine
12:30 Rice and chicken curry
2:00 2 * tuna sandwich

Thats it so far I am starving now did not take enough food to work, school boy error I know! But I do have a protein shake with me at the moment. I am just waiting for my order to come through from affordablesupplements.co.uk! I am adding fruit to my diet and I usually get veggies with the meals my mum cooks.
I also ordered a USB cable for my phone so pics to come....

Deepraj

 

[deepraj]

Week 2 update

Another update been sticking to the diet quite well making sure I am eating more. My mate is still working out with me so my motivation is high. Got my order in from the net as well so I am well stacked for the next few months!
Got some flaxseed oil capsules they are 1000 mg each but I am not sure how much to take and when, any ideas?


Thurs 20th Jan 2005

Diet
9:30 Oat-so-simple
10:30 Tuna melt
1:00 2 * tuna sandwich + protein bar
4:00 2 * Ham and Pickle sandwich
7:00 2* Ham and Pickle sandwich
10:00 Rice and Lentils
11:00 2 * scoops whey and milk

Fri 21st Jan 2005

Deadlifts
30kg 10
50kg 8
50kg 8
55kg 6

Pull Ups
BW 8
BW 8
BW 6

BB Rows
20kg 10
30kg 8
30kg 8

Hammer Curls
14kg 20
14kg 20
14kg 20

Dumbell Curls
18kg 12
18kg 12
18kg 12

20mins Swimming

Diet

9:30 Oats-so-simple
10:30 Chicken Melt
12:30 Pasta and chicken
3:00 2* scoops whey and creatine
5:00 Protein Bar
6:00 Rice and chicken curry
Will have a protein shake with milk before bed


Deepraj

 

[deepraj]

Before Pic

Quick before pic so that when I am huge I can look back and laugh!

http://uploads.fakeleg.com/tmp/Photo00888.jpg

Deep

 

[deepraj]

Week 2

Been a good week, but my diet goes bad over the weekend. Plus I went out drinking with my mates on Sat.

Sat 22th Jan 2005

9:30 Oatmeal
12:00 Chips and curry sauce
3:00 Chicken wrap
7:00 Spaggetti
11:00 2 * scoops whey and milk

Sun 23rd Jan 2005

9:00 2 * scoops whey with creatine
12:00 Turkey and Bacon Panini + Protein Bar
3:00 BBQ Chicken wrap
7:00 3 Slices Pepperoni Pizza
11:00 2 * scoops whey and milk


Deepraj

 

[deepraj]

Week 3 Update

Been a good week I have been trying to increase the weight or do more reps every week. For so long I have just done the same weight for weeks on end. Now I have been pushing myself to lift more!

24th Jan 2005

Bench Press
35kg 10
40kg 10
45kg 6
45kg 5

Incline Dumbell Press
20kg 8
20kg 6
22kg 4

Dips
BW 8
BW 8
BW 8

Rope Pulldowns

23.75 8
26.75 6
26.75 6


Diet

9:00 Oatmeal
12:00 2 scoops whey + creatine
1:00 Tuna Pasta
3:00 Chicken Sandwich + Protein Bar
5:00 Keema nan
10:30 Rice and curry
11:00 2 scoop whey and milk

25th Jan 2005

Squats
40kg 8
45kg 6
45kg 6
45kg 6

Leg Press
75kg 10
90kg 8
95kg 8
95kg 8

Calf Raises
20kg 10
20kg 10
20kg 8

Shoulder Press
30kg 8
30kg 7
35kg 6

Lateral Raises
15lb 8
15lb 8
15lb 8

20mins Swimming

Diet

9:30 Oatmeal
11:30 2 scoops whey + creatine
1:00 Pasta with chicken
3:00 Protein Bar
7:00 Chicken Curry and cauliflower
10:00 2 scoops whey with milk

26th Jan 2005

9:00 Oatmeal
11:00 Tuna Panini + Protein Bar
2:00 Southern Chicken wrap
5:00 Protein Shake + Creatine
7:30 Fish Curry and beans
10:00 2 scoops whey and milk

Still not sure about when to take the flaxseed oil its starting to become habit to eat more. I also brought some nuts to nibble on while chained to my desk at work. Dried fruit is also an option as I am not getting enough fruit so far.

Deepraj

 

[deepraj]

Week 3

End of week three been a good week in terms of diet I think. I have been forcing myself to eat more and making protein shakes a habit. My lifts are ok I am making sure I focus on adding more weight by looking at my previous weeks lifts and trying to better them.

27th Jan 2005

Deadlift
50kg 10
60kg 8
60kg 8
60kg 6

Pull Ups
BW 8
BW 8
BW 6

BB Rows
30kg 8
30kg 8
30kg 6

Hammer Curls
14kg 20
14kg 20
14kg 16

Dumbell Curls
18kg 12
18kg 10
18kg 10

Diet

9:00 Oatmeal
12:00 Tukey and Bacon Panini + Protein Bar
2:00 2 * Ham and Pickle Sandwich
5:00 2 * Ham and Pickle Sandwich
7:30 Lentil Curry Peppers and Potatoes
10:00 2 * scoops whey and creatine with milk

28th Jan 2005

9:00 Oatmeal
11:00 Ham and Cheese Panini + Protein Bar
2:00 Scampi and Chips
5:00 2 * scoops whey and creatine
7:00 Brockley + Chicken Pie with 2 mini pizzas
10:00 Banana

29 Jan 2005

9:00 Oatmeal
11:30 Ham and Cheese Panini + Protein Bar
3:00 Chicken and Bacon wrap
5:00 2 * scoops whey with creatine
7:00 Tomato Pasta
11:00 2 * scoops whey and milk

30th Jan 2005

11:30 Oatmeal
2:30 Chicken Tower Burger 3 * hot wings chips
4:00 2 * scoops whey
6:30 Enchiladas + wine
10:00 2 * scoops whey with milk

Deepraj

 

[deepraj]

Week 4 Update

31 Jan 2005

Diet
8:00 2 * scoops whey
11:00 tuna panini + protein bar
3:00 4 * tuna sandwiches
7:30 soya nugget with bread
9:30 2 * scoops whey + creatine

Workout

Bench Press
(I tried using a very slight incline for this)
40kg 10
45kg 8
50kg 6
50kg 6

Incline DB Press
20kg 10
20kg 8
22kg 6

DB Flys
12kg 10
12kg 8
12kg 8

Dips
(Getting pain in my right shoulder when doing these!)
BW 8
BW 8
BW 6

Skull Crushers
(loving these, will do them more often!)
20kg 8
20kg 8
25kg 4 (poor form!)

Weighted Crunches
7.5kg 8 * 3

1st Feb 2005

Diet

9:00 Oatmeal
10:00 2* scoops whey and creatine
11:00 Peperami and protein bar
1:00 4 * tuna sandwiches
6:00 Pasta with chicken and bacon
8:00 Meatballs and Rice
10:00 2 * scoops whey with milk

2nd Feb 2005

Diet

9:00 Oatmeal
10:00 2 * scoops whey
1:00 2 * sausage rolls and nuts
6:00 Chicken Tikka Baguete
10:00 2 * scoops whey and creatine

Workout

Squat
40kg 10
45kg 8
45kg 8
45kg 6

Leg Ext
95kg 8
95kg 8
100kg 6

Lat Raises
15lb 8
15lb 8
15lb 8

Shoulder Press
30kg 8
30kg 6
30kg 6

Weighted Crunches
7.5kg 8 * 3

This workout was a bit crappy I forgot my log and had just done 10hrs at work! It was quite busy and the machines I wanted took ages to become free.

3rd Feb 2005

9:00 2* Weetabix
12:00 Panini cheese and tomato
3:00 4 * Tuna Sandwiches
5:00 2* scoops whey and creatine
8:30 Lentils and rice
11:00 2 * scoops whey and milk

Deep

 

[deepraj]

Week 4

Fri 4th Feb 2005

Diet
9:00 Oatmeal
11:00 Jamaican Pastry
12:00 2 Lamb Burgers and Potato Wedges
2:00 2 * scoops whey and creatine
4:00 Jamaican Pastry
8:00 Chicken Satay and rice
10:00 2 * scoops whey and milk

Workout
Deadlifts
50kg 10
60kg 8
60kg 8
60kg 8

Pull Ups
BW 8
BW 8
BW 6

Barbell Rows

30kg 8
35kg 6
35kg 6

Hammer Curls
14kg 20
14kg 20
16kg 12

Dumbell Curls
(I changed my form on these I now do them palms up, not by my side it makes them harder!)
16kg 12
16kg 12
16kg 12

Weighted Crunches

7.5kg 10
7.5kg 10
7.5kg 10

I also weighed myself in the gym on their fancy BMI calculator. I was 5'10" and 70.1kg. Gutted only 0.1kg in a month! But I weighed myself on my electronic scales at home and they are a few years old so I am not sure if to trust the 70kg start weight. Thats my excuse anyway! I will use the gym one only in the future.

Deep

 

[deepraj]

Sat 5th Feb 2005

Diet
9:00 Oatmeal
10:00 Bacon Sandwich
1:00 Chicken Wrap
4:00 Subway + Protein Bar
8:00 Pizza

[9-2 lots of booze!]

2:00 Pizza

Sun 6th Feb
[hungover!]
11:00 Bacon, Sausages, Hash Browns, Beans, Mushroons Toast
1:00 Chicken Sandwich
7:00 Rice and Chicken Curry

 

[deepraj]

Week 5

Had 8:00 starts at work from Mon - Wed so I had no time for breakfast!

Mon 7th Feb 2005

8:00 2 * scoops whey
11:00 Cheese and Ham Panini + Protein Bar
1:00 Cheese and Bacon toasty
6:30 Pot Noodle
7:30 Lentils Potatoes + Peppers
9:30 2 * scoops whey + creatine

Workout

Bench Press
(totally flat this time, was much harder than with a slight incline)
40kg 10
50kg 6
50kg 3
50kg 3

Barbell Incline press
20kg 10
30kg 6
30kg 6

Dumbell Flys
12kg 10
12kg 8
12kg 8

Dips
BW 8
BW 8
5kg 6

Skull Crushers
20kg 10
20kg 8
20kg 8

Tues 8th Feb 2005

8:00 2 * scoops whey + creatine
10:00 tuna pasta + protein Bar
1:00 Chicken Roll
7:30 Chicken pie and potatoes and brockley
10:00 2 * scoops whey with milk

Wed 9th Feb 2005

8:00 2 * scoops whey + creatine
11:00 Panini + protein bar
1:00 chicken strips beans + chips
7:30 Fish curry and beans
10:00 2 * scoops whey and milk

Thurs 10th Feb 2005

9:00 Oatmeal
10:00 2 * toast
12:00 2 * scoops whey and creatine
1:00 Pasta and chicken
8:00 Indian Food
[6-11 lots of beer]

Workout

Squats
40kg 10
45kg 8
47.5kg 8
47.5kg 6

Legs Press
95kg 10
95kg 10
100kg 6

Calf Raises
20kg 10
20kg 10
20kg 10

Shoulder Press
30kg 10
35kg 8
35kg 6

Lateral Raises
15lb 8
15lb 8
15lb 8

Fri 11th Feb 2005
(hungover)

11:00 Oatmeal
2:00 2 * mini pizzas
3:00 Protein Bar
7:00 Chicken Caserole
10:00 2 * scoops whey and creatine with water

Deep

 

[Heizen]

One quick note, you might find that instead of doing 3 reps of the straight same weight (Like lateral raises you had written down) If you can do all 8 reps on the last set you might want to try to up the weight on the last set, you will get better results.

If your goal is to do 8 reps, you should do a weight that you either have trouble hitting 8 reps by the last set (If you can hit 8), or have to go until failure. Then the next workout, instead of just going the last set at that weight, move up to 2 sets, then 3 when you can.

 

[deepraj]

Sat 12th Feb 2005

Diet

8:00 Oatmeal
10:00 Bacon Sandwich
1:00 McChicken Sandwich
3:00 2 scoops whey and creatine
7:00 2 * Jacket Potatoes and Chili
10:00 2 * Scoops Whey and Milk

Sun 13th Feb

Workout

Deadlifts
50kg 10
60kg 8
60kg 8
65kg 6

Pull Ups
BW 8
BW 6
BW 6

BB Rows
30kg 10
35kg 8
35kg 7

Hammer Curls
14kg 20
14kg 16
16kg 12

Dumbell Curls
16kg 12
16kg 12
16kg 12