Rob's bulking quest

[Cheethers]

Some of you will have been reading my posts in the bulking section about improving my diet and training as I want to bulk (as clean as I can) upto 12.5 stone. I'll weigh myself tonoght but at the minute I sit about 11,2. I have gained this in 2 years from a measly 9.5 stone but have hit a bit of a plateu 6 months ago or so which has seen me stuck with my weight now. I am 5ft 10 and my bf sits at about 17%. For now the aim is to get upto my goal and then cut to gain some good definition. I will be doing a 3 day training split on Mon, Wed & Fri's

Before I start i'd like to say thanks to the people who helped me with my diet. I now have a lot more knowledge about what I should/shouldn't be eating.

So this is my first day at the gym since a 5 week break from an injury. I'll update as often as I can and list my food intake for the day and training. Today was first session like I say so steady away.

6:30am: 100g oats, 25g Whey, omeaga 3, 3 multi vits

Training: Pull day. 50kg deadlifts, 40kg bent over rows, reverse grip chin ups, 49kg seated rows, 25kg upright rows, 25kg barbell curls.
The routine is 3x6 so I can't lift anymore. Today though was steady to get me back into it (as will legs on Weds and push exercises on Fri) and as from next Mon will be more strenuous lifting until I can't move!

8:30am pwo: 70g Recovery XS, 25g Whey, 5g creatine
12:30pm: beef stew from night before including mash potatoe
3:30pm 1 tablespoon of peanut butter, 25g Whey, 1 banana
6:30pm: brown rice & chilli
9:30pm: 100g cottage cheese

You'll see that it's not even 2pm yet but i've filled in from 3:30. I have the meals all ready for the rest of the day.

I'm also thinking of getting up some photos of how I am now and how I am in a few months. Do people think that's a good idea? Hope you enjoy reading my journals in the coming months.

Cheers

Rob

[MJ.23]

How many kcals does that diet come out as?

Good luck with your goals!

[Cheethers]

3 Kcals a day. Maintenance level is abou 2700Kcals. Some place told me to do 4k with a load of carbs but I was advised against that! I currently do 250g protein, 310g carbs and 90g fat. Also forgot to say I had veg with my lunch.

[Cheethers]

Well today is my second workout as part of my new 3 day split bulking regime. I was thankful it was a legs day as I was still ruined from Monday’s pull session!

The same rule applies as with pulling. 3 sets of 6 reps lifting so I can’t move anymore.

Barbell Lunges 30kg, Leg Press 355, Leg Extensions 49, Leg Curls 45, Calf Raises 107.

Although it’s only early I also have every meal prepared and ready to go.

6:30: 100g oats, 25g whey
8:00 pwo: 90g Recovery XS, 25g whey, 5g creatine
12:30: 1 large chicken breast marinaded in nandos sauce, 200g sweet potatoes with herbs and spices powders, bit of broccoli.
3:30: 1 tablespoon of natural smooth peanut butter. 25g Whey
6:30: 1 large chicken breast, 200g white potatoes, veg
9:30 100g cottage cheese

Enjoying the training so far and hopefully the way i’m eating will see some good gains for me.

[Cheethers]

Final Training session of the week complete. Instead of posting what I eat all the time I may as well just put my training. Basically i'm eating the same as any other training day to equal 3000Kcals. If i'm putting on too much fat i'll knock the morning oats down to 50g in the morn and the peanut butter too.

So today was my 'push' day. 3 sets of 6 reps meaning I can't move at the end

BB Bench Press 60kg, Bodyweigth dips, Incline DB Press 20kg (Could only do 2 sets before failure. Was doing 24kg before injury so guess I need time to get back to it) 14kg Shoulder Press, 10kg Lat Raises.

Hoping that now week one is over it will get easier. My legs still kill from Weds so roll on the pain tomorrow.

And let's hope come my weight in Mon night i've put on from 155lbs.

[Cheethers]

So this is the first session of my second week. Last Monday was used as a bit of a feeler to get an idea on weight to lift. I found Deads easy last week so this has been upped to 80kg today. Apart from that I Did the same as last Monday. (Same again next Monday then i'll up some) I can barely move after each one so I must be doing something right!

Training: Pull day. 80kg deadlifts, 40kg bent over rows, reverse grip chin ups, 49kg seated rows, 25kg upright rows, 25kg barbell curls.

With regards food there is no point posting as it's will be the same idea of per my past 3 training days.

Hoping to get upto 100kg dead soon then work my butt off and get up to 140kg (2 x bw)

Also weight myself tonight to see if i've shifted from lbs last Mon at 9pm.

[Cheethers]

Legs session today;

Barbell Lunges 30kg, Leg Press 355, Leg Extensions 49, Leg Curls 45, Calf Raises 107.

This is the same as I did last week. I'm going to start squats next week. Had a back injury so not been able to do them and someone corrected my technique so i'm going to start with a 20kg bar a build up from there. These will replace the lunges.

[Cheethers]

Final session of the week. 3 sets of 6.

BB Bench Press 50kg, Bodyweight dips, Incline DB Press 20kg, 12kg Shoulder Press, 12kg Lat Raises.

This is the end of my second week and the pain isn't as bad this week. Last week I did 60kg on the bench press. This week I did 50. Reason being is that last week I was taking it right down to my chest which is cheating. If i'm going to do it i'd rather lift less and do the correct technique otherwise what is the point.

Big weight in on Monday evening anyway so let's hope i've budged from 155lbs to hopefully 156lbs.

[Cheethers]

The start of week 3 and tonight is my weigh-in night so touch wood i'll have added a few pounds!

Here's today's routine and what I plan to increase next week.

80kg deadlifts, 40kg bent over rows, reverse grip chin ups, 56kg seated rows, 25kg upright rows, 25kg barbell curls.

Next week i'm going to up the deadlifts by 5kg and the barbell curls up to 30kg.

From last week I increased my seated rows from 49kg

[Cheethers]

Last night's weigh in gave me brilliant results that i'm happy with. Up from 155lbs to 158lbs. Next weigh-in is in two weeks so hopefully see another 3 lbs.