Andrews Bulking Thread

[Lifeforce]

If you are doing 3 day split, keep a two day rest between leg and back.

When you deadlift do alternate gripping, one hand facing towards you, the other facing away from you. Every set, change how you hold, so the hand that faced away you hold so it faces towards you, etc...

I like to have the bar lying just between the tip and the base off my toes.

 

[Lost]

so should i do SHOULDERs+ARMS today and move LEGS to FRIDAY?

my tri is still a bit sore because i didnt get it fully on chest when i was doing CHEST DIPS.

also the part between forearm and biceps is sore from chinups.

i have to go to workout soon, someone please answer.

 

[Lost]

CENTAURION: I didnt UNDERSTAND your reply. You conTradicted yourself i think. You said DONT PUT CHINUPS before DEADLIFT. But then in the reason you explained you need a warmup exercise before a heavy lift exercise... huh???








on another note, im just gonna continue and do legs today and just see wat happens

 

[Centaurion]

sorry. it was a typo. put chins before DL was what i meant.

 

[Lost]

Wednesday January 19th Workout: Legs / Abs

Well, this workout was kinda strange cuz i hadnt done some of these exercises before. i will have questions after each like last time, someone PLease REPLY to them so i know what to do next time.

Smith Machine Squats: 0x3, 15x10, 20x10 (easy)
Is SMITH MACHINE BAD? Should i do it in a regular Rack? The only thing is that it doesnt seem safe because what if u get stuck at the bottom???

Hack Squats: 0x8, 5x7, 5x6 [man i felt like limpin from these, there ****ing hard. way harder than regular squats]
Ok.. the form is confusing on these. When i pick it up.. is it touching the back of my shoes? Also... do i lean forward when i pick it up? Because when i tried to pick the bar up, even with no weight on it, i couldnt get it up just goin straight up. But this was only picking it up from the ground, after that i was fine(I.E. DURING THE REPS). But these are still hard as crap. Does anyone know???

Seated Leg Curls: 10x10, 10x10 [note to self: the lying leg curl is at the top place]
They just had a 10lb then a 30 lb.. no 20 lb. The problem was that 10lb i felt NOTHING AT ALL, and 30lb i COULDNT DO AT ALL.... WTF am i supposed to do???

Straight Legged Deadlifts: 10x10, 10x10
I was confused about the form on this one too as i had never done it before. This guy told me i basically just bend over from the waist and just barely bend my knees. But i felt a bit of strain/pain on my lower back. Is this normal?

Smith Machine Calve Raises: 10x10, 10x10, 10x10, 10x10
Again, is SMITH bad? I could find the regular standing calf raise thing. I could always just do it with a barbell without smith tho.. doesnt seem too dangerous

Crunches: 0x10, 0x10, 0x10, 0x10 [note to self: watchout for losing ur locker key when doing this]
I used one of those big balls for these. That good? thats how i was taught in the past.

Side to Side Crunches for Obliques: 0x10

 

[Lost]

Wednesday January 19th: Diet

I dont think my NUTRITIONAL INFO for BROWN RICE is correct. .. it says Brown Rice= serving size 1/4cup. calories 174. fat 1.5g. carbs 35g. protein 5g. Is that right??? for just 1/4 cup? is that before cooked? im measuring after cooked... ??



Am i eating too much? I looked in mirror and i just gained around my stomach it seems...
How do i not wake in the middle of the night to go to the bathroom? its happening every night. it cant be good for bulking. I woke at 12:30 to pee and at 2am to poop.
i also pooped at 9:55am,12:40, and 6:25.

Does pooping too much hinder your gains???

6:17- 2scoop Optimum Nutrition Whey Protein mixed w/water in the blender. that fine to mix the whey in a blender?? it felt real foamy...?
Total: Calories- 220, Protein- 46, Carbs- 6, Fat- 3.

7:13- Banana. 1cup Oatmeal. 1cup Milk. 6egg whites, 1 yolk.
Total: Calories- 654.2, Protein- 40, Carbs- 96, Fat- 10.

10:35- 1/4cup almonds. Granolas. 2 slice whole wheat bread. chicken breast.
Total: Calories- 640, Protein- 50, Carbs- 55, Fat- 29

12:45- 10 eggwhites, 1 yolk. 1/2 scoop optimum nutrition whey protein shake.
Total: Calories- 279.92, Protein- 44, Carbs- 4.9, Fat- 5.3

2:15-3:25 workout

3:28- 1 scoop whey and banana. [man umix nutribottle shaker sux... it doesnt work at all.. imma try a diff shaker next time. probly the one that doesnt have a TOP lol!!.. hopefully i can mix 2 scoops in it(it has another cup like thing to mix.. but no top if u want to carry it places)
Total: Calories- 215, Protein- 24, Carbs- 30, Fat- 1.5

4:40- Multivitamin(gnc chewable). 1 cup chili. 1 cup brown rice. 1 d'anjou pear
Total: Calories- 950, Protein- 29, Carbs- 172.8, Fat- 18.4

7:00 - Catfish fillet(7oz). 1 cup brown rice.
Total: Calories- 824, Protein- 51.8, Carbs- 105, Fat- 4.5

8:00-jackoff (i had blueballs ..no j/o for 2 weeks+porn=blueballs) - is this bad for bulking? should i only do it certain times?

8:10- hot shower

9:30-sleep

DAILY TOTAL: Calories- 3782.4, Protein- 284.8, Carbs- 469.7, Fat- 71.7

 

[Centaurion]

track your cals with www.fitday.com

it's good to poop, it shows that your system is working. if your so worried about 'wasting' your meals, then why dont you just poop in a bag and snack out of it

it doesnt matter how you mix your shake (blender or not) it not like the frigging protein is gonna jump out of it or something.


and why are you using the smith machine? the only thing that it's good for is as a towel hanger. drop the smith and do squats in a powerrack, as they are supposed to be done.

 

[Lifeforce]

Smith machine is useless for squats. They take too much pressure off the stabilizers. Go natural with a barbell on back and weight. You can get stuck in the bottom, but your gym should have a squat rack or sim. I do completly without that because my gym lacks this. **** the hack squat, do 4 sets of natural full squats and you'll be sore for a week.

Straight leg deadlifts (SLDL) probably strain your back because it's not used to heavy weights. Do more deadlifts and build your lower back. You should be able to break a rock if you hit it against your lower back

Smith machine OK for calves raises, I prefer cable. The smith machine help you to keep balance, I would never be able to use a regular barbell for calves raises.

You're eating awfully much, I'm 170 lbs and go with 3900 cals per day. Cut the carbs if you notice fat gains.

For brown rice it's measured in dry form, not cooked.

You probably **** all the time because you eat like an ox and the body can't use it all. I mean some off your meals are above 1000 cals. And btw, real men say ****, not poop

And well... jacking off won't hinder your gains.

 

[Lost]

hah, so far ive only noticed gain on the stomach.

also.. my weight is fluctuating strangely.
i always weigh myself at 6am when i wake up...
yesterday it was 121
today it was 118. WTF?? how could i be losing weight? i eat a lot of food

 

[Lost]

Thursday January 20: Diet

My weight is weird, as i said in my last reply, on wednesday morning it was 121, thursday morning it was 118. What the heck is going on? Arent ieating enough?

Woke up 3am to pee - theres gotta be a way to stop this, does this happen to yall? waking up in the middle of the night to go to the bathroom every night?

6:15- 1 scoop Optimum Nutrition Whey
Total: Calories- 110, Protein- 23, Carbs- 3, Fat- 1.5

7:07- 1cup oatmeal. 1&1/2 cup milk. 6 egg whites. 1 yolk. Banana. Multivitamin.
Total: Calories- 699.2, Protein- 44, Carbs- 101.1, Fat- 10

10:30- 7eggwhite. 1 yolk.
Total: Calories- 175.63, Protein- 24, Carbs- 2.48, Fat- 5.23

12:00- 2 slice whole wheat bread. Chicken Breast. Banana. Granolas.
Total: Calories- 575, Protein- 45, Carbs- 76, Fat- 14

2:00- 1/2cup Cottage Cheese. Can StarKist Chunk Light Tuna. Box Raisins. 1 cup Milk
Total: Calories- 460, Protein- 53.5, Carbs- 48, Fat- 3.25

5:00- 1/4 cup almonds. 9 eggwhites, 1 yolk. 1 cup milk.
Total: Calories- 467.87, Protein- 44, Carbs- 21, Fat- 20

6:50- Chicken Thigh. 1 cup Brown Rice. 1 cup Chili.
Total: Calories- 708.45, Protein- 34.04, Carbs- 87.6, Fat- 24.95


9:00- 1/2 cup cottage cheese.
Total: Calories- 90, Protein- 12, Carbs- 5, Fat- 2

9:30- sleep

DAILY TOTAL: Calories- 3286.15, Protein- 279.54, Carbs- 290.62, Fat- 80.93

 

[Lifeforce]

Originally posted by Lost
hah, so far ive only noticed gain on the stomach.

also.. my weight is fluctuating strangely.
i always weigh myself at 6am when i wake up...
yesterday it was 121
today it was 118. WTF?? how could i be losing weight? i eat a lot of food

It's water weight, it can go up and down a couple of pounds. As I said before, if you notice gains off fat, cut down on the carbs.

 

[Lost]

how is it water weight if im weighing it at the same time (6am) , and before i eat or drink(water) anything??

 

[Lifeforce]

Trust me on this. I am a lousy explanatitor so I would only confuse you if I translated the stuff from my health and fitness book.

 

[Lost]

Friday January 21- Workout

Shoulders/Triceps/Biceps

Standing BB Military Press(in squat rack): 0x4, 10,10, 10x6 [Note: Dont bend wrist. Dont cheat w/back. Keep back straight. Watch that form]

Seated DB Shoulder Press: 15x10, 20,8

Standing DB Lateral Raise: 10x9, 10x9 [Note; im not sure if im doing these right.]

BB Close Grip Bench: 0x6, 10x9, 10x8

Skullcrusher: 10x10, 20x6 [Note: KEEP ELBOWS IN!! Use bb.]

Barbell Curls: 10x10, 20x7

Hammer Curls: 15x9 [Note: how far up should i go on these? i felt like i should have gone higher than my elbow. nice pump on these

 

[Lost]

Friday January 21: Diet

Woke 4:40am to pee

Weigh self at 6am- 118.5. Still low, wtf???

My backpack was pretty heavy today as i carried all my books for the classes. I could really feel it. Is this bad for my gains?

My parents starting to say im eating too much protein :/. My dad, who is a eurologist, says im only supposed to hvae 60grams a day,LMFAO!!! He says too much protein is bad for the kidneys.

6:10- Optimum Nutrition Whey
Total: Calories- 110, Protein- 23, Carbs- 3, Fat- 1.5

7:10- 1&1/2 cup milk. 1cup oatmeal. 7white,1yolk.
Total: Calories- 612, Protein- 46, Carbs- 74.5, Fat- 10

9:50- Granolas
Total: Calories- 180, Protein- 4, Carbs- 29, Fat- 6

10:50- Banana. 7eggwhite. 1 yolk.
Total: Calories- 212.48, Protein- 25, Carbs- 30, Fat- 5.23

12:00- 2 slice whole wheat bread. Chicken breast.
Total: Calories- 290, Protein- 40, Carbs- 29, Fat- 12

2:15-3:20- Workout

3:25- 1&1/2 scoop Optimum Nutrition Whey. Banana
Total: Calories- 270, Protein- 35.5, Carbs- 31.5, Fat- 1.5

4:20- jo ;p

4:43- 1/4 cup almonds. sweet potato. 1cup porkchop
Total: Calories- 589.17, Protein- 46.04, Carbs- 33.6, Fat- 30.48

7:30- 1cup string green beans. can tuna. box raisins.
Total: Calories- 323.42, Protein- 33, Carbs- 40.79, Fat- 1

9:30- 1 cup cottage cheese
Total: Calories- 140, Protein- 26, Carbs- 10, Fat- 0


10:40- Sleep

[DAILY TOTAL: Calories- 2727.07, Protein- 278.54, Carbs- 281.39, Fat- 67.71]

 

[Lost]

Saturday Jan 22: Diet

Woke up twice to pee. Couldnt freaking fall asleep. i felt like i was real hot.. but i think it was just me.. like i had fever or something.

Well the diet sucked today . I felt like **** and i felt like throwing up every meal.

Weighed self at 8:30- i am still 118.5 ..wtf?

Also.. my shoulder and lats were sore.. but i worked my shoulder and arms..wtf? My tri's sorta felt sore (high up part of tris) later on in the day i guess.

8:37- 1scoop Optimum Nutrition Whey
Total: Calories- 110, Protein- 23, Carbs- 3, Fat- 1.5

9:40- 7eggwhite, 1 yolk. 1 cup oatmeal. 1&1/4 cup milk. orange. multivitamin
Total: Calories- 600, Protein- 46, Carbs- 92.4, Fat- 10.23

12:30- 2 slice whole wheat bread. natural peant butter. 7egg whites.
Total: Calories- 450, Protein- 37, Carbs- 28, Fat- 18

1:40-3:10- Nap

4:00- 2 packs easy mac. 1 cup milk. can tuna
Total- Calories- 720, Protein- 54.5, Carbs- 24, Fat- 12.5

8:00- orange
Total: Calories- 81, Protein- 2, Carbs- 21, Fat- 0

10:50- sleep

DAILY TOTAL: Calories- 1961, Protein- 162.5, Carbs- 168.4, Fat- 42.23

 

[Lost]

Sunday Jan 23: Diet

Still felt bad today. My diet was horridly bad. Low Calorie. Catanolic.. you name it. Im not even gonna calculate the totals for today. It really ****ed with my mind and motivation too. it made me feel like i was quitting or something. whenever yall post encouragement it helps tho.. so dont stop . I promise ill improve it tomorrow.. ill just try to eat less but eat at the right times so i wont be catabolic. Buit ill go back to my boring foods ;p. hopefully i wont throw them up. i was recommended to not lift this week.

9:23- wakeup
9:40- weigh self.. 116.5 (damn.. lost 2 fricken pounds from yesterday.)
9:45- OptimumNutrition Whey. Banana. 1/2cup oatmeal. 1 cup milk. multivitamin
12:30- Sushi (14 rolls)
3:07-4:20- nap
4:35- Banana. 3 inch french bread, Bowl Chicken broth and star noodle soup. Orange
7:30- 2inch french bread. orange.

 

[Lost]

Monday January 24: Diet

Wake 6 am.
Weigh Self 6:07 - 117.5 ...uhh...lol.

After wasting quite some time, i realised i cannot post the stats for today because i dont know the nutritional facts for a cup of ROUND STEAK. i found it for GRAMS... but i dont know it for a CUP unfortunately. Well you guys can still look at what i ate . - lemme know if i did better today.. i would hope i did lol.

I decided to not lift today was by someones recommendation. I feel better(the sickness) but its still on and off with the stomach pains. Hopefully i will feel better by wednesday cuz im anxious to lift.

6:30- 1/2 cup oatmeal. 3/4 cup milk. 4 eggwhite, 1 yolk. orange. multivitamin.

7:00- Brush Teeth

9:50- Banana

10:50- 5egg whites

12:00- 1 egg white. 2 slice whole wheat bread. Chicken Breast.

2:14- 2 Tbsp Natural Peanut Butter. 2 slice whole wheat bread. sweet potato

4:45- 1 cup milk. 3 cup tabula salad(parsley,cracked wheat, tomato)

7:30- onions(not gonna count cuz it was a pretty small amount), 1/2cup green peppers, 1 cup round steak, 2 "whole wheat" (not sure, but it said whole wheat) tortilla, 1/2cup cottage cheese (haha i used this as replacement for sour cream. the funniest part is that it was my dads idea. the guy that always tells me not to eat too much protein )

9:10- brush teeth

9:30- sleep

 

[ryan killa]

Don't know if this has been posted,m but:

EAT BREAD MORE OFTEN!

I eat 1 loaf a day(yes, i do). Oh yea, that is almost 2000 calories too. Eat more bread.

 

[Lost]

why bread..?