Bulking Journal

[this_dude_55]

Also I have the diet part better under control. My problem was each day of the week my schedule is vastly different. So I took the time to measure out the best, miost convient times for me to have the meals.

EXAMPLE:
Monday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME)
10:30AM: 6 oz. noodles, 4 oz. chicken, 2 sc. Whey w/ 2 raw eggs (HOME)
12PM: 2 sc. Whey w/ 2 raw eggs, 2sc. Whey w/ 2 raw eggs (SCHOOL)
3PM: 6 oz. noodles, 4 oz. chicken (HOME)
5PM: 4 oz. chicken, 2 cups broccoli (HOME)
7PM: 6 oz. noodles, 4 oz. chicken (HOME)
9PM: 4 oz chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Tuesday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME)
10:30AM: 6 oz. noodles, 4 oz. chicken (HOME)
12PM: 6 oz. noodles, 4 oz. chicken (HOME)
2:30PM: 2 sc. Whey w/ 2 raw eggs (WORK)
7PM: 2 sc. Whey w/ 2 raw eggs, 2sc. Whey w/ 2 raw eggs (SCHOOL)
9:45PM: 4 oz chicken, 2 cups broccoli (HOME)
11PM: 4 oz chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Wednesday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME)
10:30AM: 6 oz. noodles, 4 oz. chicken, 2sc. Whey w/ 2 raw eggs (HOME)
12PM: 2 sc. Whey w/ 2 raw eggs (SCHOOL)
3PM: 6 oz noodles, 4 oz. Chicken (HOME)
6PM: 4 oz. chicken, 2 cups broccoli (WORK)
9PM: 2 sc. Whey w/ 2 raw eggs (WORK)
11PM: 4 oz. chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Thursday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME)
10:15AM: 6 oz. noodles, 4 oz. chicken (HOME)
12:30PM: 2 sc. Whey w/ 2 raw eggs(WORK)
2:30PM: 6 oz. noodles, 4 oz. chicken (HOME)
7PM: 2 sc. Whey w/ 2 raw eggs, 2sc. Whey w/ 2 raw eggs (SCHOOL)
9:45PM: 4 oz chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Friday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME)
10:30AM: 4 oz. chicken, 2 cups broccoli (HOME)
12PM: 2 sc. Whey w/ 2 raw eggs (SCHOOL)
3PM: 6 oz noodles, 4 oz. Chicken (HOME)
6PM: 2 sc. Whey w/ 2 raw eggs (WORK)
9PM: 2 sc. Whey w/ 2 raw eggs (WORK)
11PM: 4 oz. chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Saturday
9AM: 6 oz noodles, 4 oz. Chicken, 3 tbsp. PB, 5 grams Fish Oil (HOME)
1PM: 6 oz noodles, 4 oz. Chicken (HOME)
3PM: 2 sc. Whey w/ 2 raw eggs, 2 sc. Whey w/ 2 raw eggs (WORK)
6PM: 2 sc. Whey w/ 2 raw eggs (WORK)
10:30PM: 4 oz chicken, 2 cups broccoli (HOME)
12PM: 4 oz. chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Sunday
9AM: 6 oz noodles, 4 oz. Chicken, 3 tbsp. PB, 5 grams Fish Oil (HOME)
12PM: 2 sc. Whey (WORK)
3PM: 2 sc. Whey (WORK)
6PM: 2 sc. Whey (HOME)
10PM: 4 oz. chicken, 2 cups broccoli
11PM: 3 tbsp. PB, 5 grams Fish Oil (HOME)

 

[EFFORT]

my bad man!!!! i'm sending your routine to you tonight.

 

[this_dude_55]

I've extended my original goal to a longer time. I want to see how far I can go with it.

Timeline:

NOW: Start Bulking

Jan. 25th: Cutting

March 7th: Bulking

May 16th: Cutting

June 27th: Evaluate Physical Status - How have I progressed???

 

[this_dude_55]

Was thinking of taking pics at these dates to keep track of my progress. After thinking over that idea, I've decided not to do that. I want to take a pic just on June 27th. I want to see how my progess from point A to B went. No in betweens. Think it would be better for my overall attitude.

 

[EFFORT]

Also I have the diet part better under control. My problem was each day of the week my schedule is vastly different. So I took the time to measure out the best, miost convient times for me to have the meals.

EXAMPLE:

Monday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME) ADD 2-3SERV WHEY HERE
10:30AM: 6 oz. noodles, 4 oz. chicken, 2 sc. Whey w/ 2 raw eggs (HOME)
12PM: 2 sc. Whey w/ 2 raw eggs, 2sc. Whey w/ 2 raw eggs (SCHOOL)

(YOU NEED TO ADD SOME REDMEAT TO THIS DIET, SWAP OUT SOME OF THE CHICKEN MEALS FOR GROUND BEEF AND ADD A SMALL EGG/WHEY SHAKE TO EACH MEAL) 1-2SCOOPS WHEY 1-3 RAW EGGS

3PM: 6 oz. noodles, 4 oz. chicken (HOME)
5PM: 4 oz. chicken, 2 cups broccoli (HOME)
7PM: 6 oz. noodles, 4 oz. chicken (HOME)
9PM: 4 oz chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Tuesday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME) ADD WHEY
10:30AM: 6 oz. noodles, 4 oz. chicken (HOME)
12PM: 6 oz. noodles, 4 oz. chicken (HOME) BEEF/WHEY EGGS
2:30PM: 2 sc. Whey w/ 2 raw eggs (WORK)
7PM: 2 sc. Whey w/ 2 raw eggs, 2sc. Whey w/ 2 raw eggs (SCHOOL)
9:45PM: 4 oz chicken, 2 cups broccoli (HOME) BEEF/WHEY EGGS
11PM: 4 oz chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

AGAIN SAME DEAL WITH THIS DAY, SWAP SOME CHICKEN MEALS OUT AND PUT BEEF IN.

Wednesday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME) WHEY
10:30AM: 6 oz. noodles, 4 oz. chicken, 2sc. Whey w/ 2 raw eggs (HOME)
12PM: 2 sc. Whey w/ 2 raw eggs (SCHOOL)
3PM: 6 oz noodles, 4 oz. Chicken (HOME) BEEF/WHEY EGGS
6PM: 4 oz. chicken, 2 cups broccoli (WORK) WHEY/EGGS
9PM: 2 sc. Whey w/ 2 raw eggs (WORK)
11PM: 4 oz. chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

STARTING TO GET THE IDEA :yes:

Thursday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME) WHEY
10:15AM: 6 oz. noodles, 4 oz. chicken (HOME) BEEF/WHEY EGGS
12:30PM: 2 sc. Whey w/ 2 raw eggs(WORK) CAN UP THE WHEY/EGGS HERE
2:30PM: 6 oz. noodles, 4 oz. chicken (HOME) BEEF HERE
7PM: 2 sc. Whey w/ 2 raw eggs, 2sc. Whey w/ 2 raw eggs (SCHOOL)
9:45PM: 4 oz chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Friday
7AM: 4 eggs, 3 tbsp. PB, 5 grams Fish Oil (HOME) ADD WHEY
10:30AM: 4 oz. chicken, 2 cups broccoli (HOME) WHEY/EGGS
12PM: 2 sc. Whey w/ 2 raw eggs (SCHOOL)
3PM: 6 oz noodles, 4 oz. Chicken (HOME) BEEF/ WHEY/EGGS
6PM: 2 sc. Whey w/ 2 raw eggs (WORK)SNACK ON NUTS HERE
9PM: 2 sc. Whey w/ 2 raw eggs (WORK)SNACK ON NUTS
11PM: 4 oz. chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Saturday
9AM: 6 oz noodles, 4 oz. Chicken, 3 tbsp. PB, 5 grams Fish Oil (HOME)
1PM: 6 oz noodles, 4 oz. Chicken (HOME) BEEF/ WHEY RAW EGGS
3PM: 2 sc. Whey w/ 2 raw eggs, 2 sc. Whey w/ 2 raw eggs (WORK)
6PM: 2 sc. Whey w/ 2 raw eggs (WORK) SNACK ON NUTS IF POSSIBLE
10:30PM: 4 oz chicken, 2 cups broccoli (HOME) BEEF/WHEY/EGGS
12PM: 4 oz. chicken, 2 cups broccoli, 3 tbsp. PB, 5 grams Fish Oil (HOME)

Sunday
9AM: 6 oz noodles, 4 oz. Chicken, 3 tbsp. PB, 5 grams Fish Oil (HOME)
12PM: 2 sc. Whey (WORK)EGGS/ NUTS
3PM: 2 sc. Whey (WORK)EGGS/ NUTS
6PM: 2 sc. Whey (HOME) BEEF/WHEY/EGGS
10PM: 4 oz. chicken, 2 cups broccoli
11PM: 3 tbsp. PB, 5 grams Fish Oil (HOME)

GOOD PLANNING WITH THE TIMES. MAIN THING YOU NEED TO CHANGE IS JUST ADDING IN RED MEAT IN PLACE OF CHICKEN AT LEAST TWICE A DAY.

 

[EFFORT]

I've extended my original goal to a longer time. I want to see how far I can go with it.

Timeline:

NOW: Start Bulking

Jan. 25th: Cutting

March 7th: Bulking

May 16th: Cutting

June 27th: Evaluate Physical Status - How have I progressed???

Don't worry about that bulk/cut thing, check your email i got you setup.

 

[Warboss Alex]

NOW: Start Bulking

Jan. 25th: Cutting

March 7th: Bulking

May 16th: Cutting

ARGH! :cuss: :cuss: :cuss:

 

[this_dude_55]

ARGH! :cuss: :cuss: :cuss:

Angry faces swinging arms and cussing at the same time. Usually never a good thing. What's up?

 

[this_dude_55]

Started to get the diet in a more solid place. Trying to warm up to it. Problem up to this point was I would always screw myself over with eating. My schedule has been all over the place. Unsteady as it could be making it really difficult to get all the meals I needed. My classes had a bunch of labs and clinics in medical fields. So it's been difficult getting a grip on things. I know no excuses, but I'm learning here. Anyway now got it written out. Labs and clinics are over. Thank god! Can cook better know from practice. Sometimes I swear put something in and would come out something different. Anyway got a solid diet plan and doing it now.

 

[Quagmire911]

Started to get the diet in a more solid place. Trying to warm up to it. Problem up to this point was I would always screw myself over with eating. My schedule has been all over the place. Unsteady as it could be making it really difficult to get all the meals I needed. My classes had a bunch of labs and clinics in medical fields. So it's been difficult getting a grip on things. I know no excuses, but I'm learning here. Anyway now got it written out. Labs and clinics are over. Thank god! Can cook better know from practice. Sometimes I swear put something in and would come out something different. Anyway got a solid diet plan and doing it now.

Yummy raw eggs are on the menu

Ahh your stats are going to take off now you have been put on the right tracks training and diet wise, good luck

Quagmire

Ps-Alex was pissed because Bulking/Cutting is a flawed conception.

 

[this_dude_55]

Yummy raw eggs are on the menu

Oh yeah! Can't get enough. lol.

Ahh your stats are going to take off now you have been put on the right tracks training and diet wise, good luck

Thanks!

Ps-Alex was pissed because Bulking/Cutting is a flawed conception.

I'm curious. Why is that???

 

[this_dude_55]

Was on bodybuilding.com and saw this section in a chest article.

Rib-Cage Training
Up until now, I haven't talked about the rib-cage. Part of having a big chest is having a big rib-cage. This is achieved through stretching out the rib-cage with light dumbbell pullovers across a flat bench for about 20 reps.
Anyone that knows about the old breathing squat routine knows that there is a variation of that where you do the breathing squats for 20 reps then superset those with the dumbbell pullover. Age plays a big factor here because your rib-cage cartilage loses its elasticity by the time you hit your mid twenties, making it near impossible to expand your rib-cage after that.
Not everyone buys into the rib-cage expansion idea, and I have to tell you when I started training I was already 26, which was a little too old to make this work but if you're young enough (meaning early twenties or under), try these and see what you can do.

Why would anyone want to expand their rib cage? I'm asking because maybe someone can explain it to me. Thought that would be really unhealthy. Looked a bit odd to me to see in a chest article.

 

[Quagmire911]

From the big guy himself:

http://www.sosuave.net/forum/showthread.php?t=81893

Quagmire

 

[this_dude_55]

From the big guy himself:

http://www.sosuave.net/forum/showthread.php?t=81893

Quagmire

Okay. Thanks. Just scanned over it. Going to read over it later when I have more time.

 

[Warboss Alex]

short version:

if you 'bulk up', do less cardio, eat more carbs etc and gain fat with the muscle, you will waste time dieting the fat off and probably losing muscle as well.. leaving you with a small (or even zero) net muscle gain.

much better to grow intelligently while keeping bodyfat the same or roughly the same, so all you have to do is gently diet when the time comes.. i.e. you never let your fat get out of control so no time is wasted and you can continue to gain strength all throughout the year.

 

[this_dude_55]

short version:

if you 'bulk up', do less cardio, eat more carbs etc and gain fat with the muscle, you will waste time dieting the fat off and probably losing muscle as well.. leaving you with a small (or even zero) net muscle gain.

much better to grow intelligently while keeping bodyfat the same or roughly the same, so all you have to do is gently diet when the time comes.. i.e. you never let your fat get out of control so no time is wasted and you can continue to gain strength all throughout the year.

I get what your saying, just trying to get the grasp of how to grow intelligently and keep the body fat down. I like your concept of working smarter instead of harder. This way you get more from it. If I throw in some low intense cardio twice a week or something would that help? That would burn away some of the fat but shouldn't take away any muscle.

 

[Warboss Alex]

I would go for cardio 4x a week for 30-35 mins in the morning - take some protein or BCAAs beforehand. from then you can assess whether you need more or less cardio, longer duration etc

 

[this_dude_55]

I would go for cardio 4x a week for 30-35 mins in the morning - take some protein or BCAAs beforehand. from then you can assess whether you need more or less cardio, longer duration etc

Well before I did this stuff, I was planning on getting back into swimming and martial arts. But stopped that since didn't want to mess the bulking stage with cardio. But think I'll throw them in balance off the body fat levels from rising to greatly.

Here's the schedule I did have:

Sunday: Lifting (Abs, Forearms)

Monday: Lifting (Back, Biceps)

Tuesday: Swimming / Lifting (Chest/Triceps)

Wednesday: X

Thursday: Lifting (Legs, Shoulders)

Friday: X

Saturday: Martial Arts

This was going to be my weekly schedule with the workout I had. But then I was sent a different lifting routine that I'm strongly considering to do instead.

 

[Warboss Alex]

if EFFORT sent you the routine then I wholeheartedly advise you to follow it.

Martial arts will screw with your recovery ability, I'm talking lighter cardio forms (i.e. incline walking, elliptical, etc). Swimming is fine too.

 

[this_dude_55]

if EFFORT sent you the routine then I wholeheartedly advise you to follow it.

Martial arts will screw with your recovery ability, I'm talking lighter cardio forms (i.e. incline walking, elliptical, etc). Swimming is fine too.

That's the one I was planning on going with. Seems better then the one I had. So martial arts out, swimming keep, just got to figure some other cardio exercises.