Dj In Hells Bulk Up Log!!!

[djinhell]

Okay guys, I am going to post and update my days dieting and training everyday, so hopefully you guys can give me some pointers and guidance. Im am following Rippetoes to the best of my ability...

I am just under 6ft 5in and currently weigh 12.6 stone (176.4 lbs) I hate being tall and skinny and I wanna do this right...so if im not doing things right, please give me a heads up on it

DAY ONE

current weight 12.6 stone (176.4 lbs)

Workout:-
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Decline Dumbbell Bench Press

Food:-
meal 1
3x scrambled eggs
1x corn flakes
1x orange juice
1x raw egg with milk (I would of mixed with whey protein, but I need to buy tomorrow)

meal 2
1x chicken sandwich
1x ham sandwich
1x corned beef sandwich
1x raw egg with milk

meal 3
1x chicken curry with rice and bread

meal 4
2x pork chops with peas
small slice of corned beef
glass of milk


I have a feeling you guys are gonna say I haven't eaten enough lol

I'd really appreciate hearing your guys thoughts on this opening day of trying to bulk up.

Also, how long until I can expect to see results?

Dj In Hell

 

[djinhell]

Ok, will do.

In the meantime what about the diet? Is that sounding good?

 

[EFFORT]

Your current diet is a train wreck, do this instead (on workout days just add in your post workout shake 60g of carbo gain followed by a 3scoop whey shake)

Meal 1 - 3scoops whey+3raw eggs+1cup oats (grind in coffee bean grinder), put in blender use 3cups milk or 3 cups water

Meal 2- 8oz Beef, 1 baked potato

Meal 3- 3scoops whey+3raw eggs+1cup oats (grind in coffee bean grinder), put in blender use 3cups milk or 3 cups water

Meal 4- 8oz Beef, 1 baked potato, salad

Meal 5- 3scoops whey+4raw eggs in water blended, 2tablespoons olive oil (don't put in shake)

Meal 6- 8oz chicken breast, 10fish oil

Just follow the routine how its written out in the where to start thread. Like Kerpal said its not the same routine that Rippetoe wrote but it'll still work so 2x8 with decline dumbbell or whatever isn't going to be a make or break factor. That previous diet would of though.

 

[I-tallionStallion]

You can also eat the oats with some fruit and a sweetner. It's just easier to put it in the shake. Also if you don't have a coffee bean grinder, you can put it in the blender but make sure you blend for like a minute and a half. Worst comes to worst you can get quick oats which is smaller. I don't know if there is a different between quick oats and regular oats other than size though.

 

[djinhell]

DAY TWO

Ok, well im trying to address the diet issues bought up. Went to buy whey protein today but the store was out...so I have to wait until thursday

Today is a rest day. My workout days are Monday Wednesday Friday. HOWEVER, I am going for a run in a bit, as I am training for a half marathon...is this a problem? will it compromise rippetoes?

meal 1 - 3 poached eggs, slice of bacon and toast

meal 2 - raw egg mixed with milk

meal 3 - 1x corned beef sandwich

meal 4 - two baked potatoes, cheese, tuna (with added olive oil)

The day is not over yet, and I will have at least another meal, perhaps pork or steak with vegetables..I will update on this.

Please feedback the issues raised...Is the diet looking better?

cheers

Dj In Hell

 

[djinhell]

Ok, so I guess I may have to give up my running then

what about the diet though? Is todays looking better?

 

[frenchbeauty]

Just follow EFFORT's diet. It works.

 

[EFFORT]

Ok, so I guess I may have to give up my running then

what about the diet though? Is todays looking better?

Diet is still terrible. If you wanna make any changes to your body then you need to just follow the diet I posted, if your budget is an issue let me know and I can tell you how to get enough food on a budget.

And yeah your going to have to give up running if this is something your really serious about doing.... training for a marathon while trying to bulk up is a joke.

 

[djinhell]

Thanks for all the feedback guys, I will totally try to follow EFFORT's diet from now on. If you have any tips on how to budget this food efficiently, I'd be interested to hear.

A couple of questions though... what is carbo gain, which you mention for PWO shake?

In Meal 1 - 3scoops whey+3raw eggs+1cup oats (grind in coffee bean grinder), put in blender use 3cups milk or 3 cups water...are the oats just normal porridge oats I would blend up and add?

Meal 5- 3scoops whey+4raw eggs in water blended, 2tablespoons olive oil (don't put in shake)....Should I just eat the olive oil directly then?

Meal 6- 8oz chicken breast, 10fish oil - How should I consume the fish oil?


Sorry, im sure those questions are incredibly noob...however as previously stated, I want to do this right, so thanks for all the help guys :rockon:

Dj In Hell

 

[djinhell]

DAY THREE

Workout:-
3x5 Squat
3x5 Standing military press
3x5 Barbell Bent Rows

I must admit, I struggled with the military press, but enjoyed the challenge
The bent rows mainly seemed to effect my back area, is that right?

Oh, I also did a few wrist curls (because my wrists are abnormally thin)..is that ok? or should I leave the wrists up to rippetoes?

Diet:-

meal 1
3x eggs with milk
2x toast

meal 2
1x steak
1x baked potato
cottage cheese

meal 3
3x eggs with milk

meal 4
1x steak
salad

meal 5
3x eggs with milk

meal 6
1x chicken breast

Im getting closer to EFFORT's diet...still need to pick up whey protein and oats, so my egg and milk shakes are lacking atm (and I had no PWO shake)

hope todays is looking better though. let me know your thoughts though!

DJ IN HELL

 

[CaptainJ]

DAY THREE

Oh, I also did a few wrist curls (because my wrists are abnormally thin)..is that ok? or should I leave the wrists up to rippetoes?

Don't do wrist curls! They are pointless
Do deadlifts, they will hit your forearms really hard and make them montrous.

 

[EFFORT]

Thanks for all the feedback guys, I will totally try to follow EFFORT's diet from now on. If you have any tips on how to budget this food efficiently, I'd be interested to hear.

A couple of questions though... what is carbo gain, which you mention for PWO shake?

In Meal 1 - 3scoops whey+3raw eggs+1cup oats (grind in coffee bean grinder), put in blender use 3cups milk or 3 cups water...are the oats just normal porridge oats I would blend up and add?

Meal 5- 3scoops whey+4raw eggs in water blended, 2tablespoons olive oil (don't put in shake)....Should I just eat the olive oil directly then?

Meal 6- 8oz chicken breast, 10fish oil - How should I consume the fish oil?


Sorry, im sure those questions are incredibly noob...however as previously stated, I want to do this right, so thanks for all the help guys :rockon:

Dj In Hell

-search carbo gain on google and find the cheapest for your location
-Yes the oats are just the standard generic oats with no sugar or anything added, just grind then put in shake and blend
-Yes take the olive oil like a shot out of a tablespoon
- Get fish Oil pills 1000mg a pill and consume them like that
- Its all good asking questions is how you learn

 

[djinhell]

DAY FOUR

Today was another rest day workout-wise.

Diet

meal 1 - 2x eggs with milk

meal 2 - 1x steak and salad

meal 3 - 2x eggs with milk

meal 4 - beef with rice

finally got whey proteinand fish oil in the afternoon! !!

meal 5 - 2x eggs with milk and 2 scoops whey

meal 6 - chicken breast and fish oil capsule

I know this deviates slightly from efforts diet, but doesn't stray too far, so hopefully its ok

strangely, today my muscles seem completely recovered, whereas after mondays workout..and even on wednesday I was knackered...but today my body has felt fine!

One question guys, how long til I should start seeing some kind of gain?

And as ever, your thoughts welcome

cheers

DJ IN HELL

 

[EFFORT]

One question guys, how long til I should start seeing some kind of gain?

And as ever, your thoughts welcome

cheers

You'll see a noticeable gain in 8 weeks if you don't deviate from the diet I posted

 

[Quagmire911]

Edit, I wrote some stuff out, but Effort already did the work above:

Meal 1 - 3scoops whey+3raw eggs+1cup oats (grind in coffee bean grinder), put in blender use 3cups milk or 3 cups water

Meal 2- 8oz Beef, 1 baked potato

Meal 3- 3scoops whey+3raw eggs+1cup oats (grind in coffee bean grinder), put in blender use 3cups milk or 3 cups water

Meal 4- 8oz Beef, 1 baked potato, salad

Meal 5- 3scoops whey+4raw eggs in water blended, 2tablespoons olive oil (don't put in shake)

Meal 6- 8oz chicken breast, 10fish oil

Notice more eggs, more carbs (potatoes) more fish oil, more EVERYTHING.

Keep in mind that from the inital increase in food you could put on quite a few pounds from that alone. You should be 180+ in no time. Beginners see fast progress in the first few months. If youre not over 180 in 4 weeks time, simply eat more.

 

[djinhell]

DAY FIVE

workout:-

3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Decline Dumbbell Bench Press

the workout was real good today. I dont seem to be getting any muscle fatigue like I did after day one..but maybe it will hit me tomorrow, I dunno.


diet

meal 1 - 2x eggs with whey and milk

meal 2 - beef and baked potato

meal 3 - 3x eggs with whey and milk

meal 4 - steak and vegetables

meal 5 - 3x eggs with whey and milk and oats

meal 6 - chicken breast and 1 fish oil capsule


Im getting better with keeping up with the diet. Again, slightly different to EFFORT's one, but Im using his as a template and occasionaly working around it here and there.

:rockon:

 

[I-tallionStallion]

Why are you only taking 1 fishoil capsule?

 

[djinhell]

how many fish oil caps should i be taking then? (it says on the tub no more than 3 a day)?

they are 1000mg ones.

 

[Smack]

how many fish oil caps should i be taking then? (it says on the tub no more than 3 a day)?

they are 1000mg ones.

99% of the time, caps are crap. Go with the liquid. Get as big a bottle of it as you can find. Consume plenty per day. 3 x 1000mg isn't really that much.

 

[djinhell]

ok, I will try to get the liquid form of the fish oil in the future...

How crucial is it to gaining mass anyways?