I’m done with cutting now, I’ve managed to lose a good part of 3 stone which I’m very happy with (although I’m very aware not all of that is flab). I’m at around 12-4% BF which ideally I’d like it lower (11-12%) but I do feel quite skinny & small so I’m going on a “bulk” or “looking to gain lean muscle tissue whilst keeping fat gains to a minimum” before cutting again.
A Brief Background
A former fat bloke & have tried “bulking” before, I ended up cutting dietary corners & not getting my calories from clean sources thus ending up putting to much fat on.
Getting Started
To start off with I’ll be doing a loading phase, 20g Creatine & 100g Dextrose mixed in 4l water & drank through a straw over the course of 8 hours for 10 days (no tea drinking * prepared with decaf bags*)
Targets
This is a long term log, I’m not aiming for x amount of weight within x amount of weeks, I want to go along at a nice steady pace & not pressure myself to add weight or size, I’m in no rush. The overall goal is too look awesome nekkid! I’ll log diet (though not religiously every day), workouts & take measurements every 3-4 weeks
Calories & Diet
Calories will start at 2400 (including the 400 from the Dextrose). This puts my under the 2800 which 180lbs x 16 but will be more managable for me to eat atm
Calories during the course will increase very cautiously (I may sell myself short but I’d rather err on the side of caution). I’ll only add 50 cals at a time (or 100 over 2 weeks). In the past I feel I added them too quickly, this time round I’m earning extra calories
General diet is based around, milk, oats, fruit, vegetables, wholemeal bread (inc bagels, pittas & muffins), pasta, rice, potatoes, bran flakes, lean meats, tuna, white fish, oily fish, sandwich meats, low fat cheese, eggs, nuts, peanut butter plus a post workout shake (whey, ultra fine oats & Maltodextrin) for convenience & tweakabilty .
Macro’s will be roughly 25 P/ 50 C/ 25 F. I shall fine tune my diet & timings to avoid bloating & feeling lethargic
Plenty of water (4l+), fish oil caps & multi vit to be taken dailly
Now, alcohol & junk wise (the reason why I was a fatty in the first place) unfortunately I’m not one of these guys who get away with weekend benders & junk food without gaining an ounce of fat.
Junk - I’ll treat myself (not take the piss) every 3 weeks max & try & make an alternate healthy version where possible.
Alcohol is part of my social life & binges do happen, for a week where a binge will happen I’m going to trim my calories by 300 two days before, the day of the binge & two days after (to limit fat gain) Again I’ll try & keep them down to every 4 weeks or so (I may go on Facebook later & check all my friends Birthday’s so I’ll expect them & can plan around them – 1st one is a week this weekend, big Birthday bash)).
If I feel I’ve done particularly awesome in the gym, I’ll boost my calories a little, if I feel I did pants I’ll lower them slightly & work harder next time. It may halt progress but I’d rather that than gain fat
Workouts
Routine 1
Leg Extension
Leg Curl
Leg Press
Machine Pullover
Lat Pulldown
Chest Press
Shoulder Press
Bicep Curl
SLDL
Ab Crunch
Routine 2
SLDL
Leg Press
Leg Extension
Leg Curl
Chest Press
Single Arm Cable Row
Shoulder Press
Tricep Rope Pulldown
Rotary Torso
Calf Raise
I’m going to hit these hard for 4-6 weeks HIT style then see where I’m at. They’re paired into supersets. After that I’m going to give body part specialisation a try (as I’ve never done it before & have the New HIT which contains a bunch of specialisations to do) for 2 weeks at a time (with at least a 2 week break from specialisation in between each as per the New HIT). I will be giving Squats & dips some practice time & hopefully start to do them at some point.
Measurements (“)
Neck: 14.90
Chest: 38.50
Upper Arm Flexed: 13.40
Upper Arm Relaxed: 12.00
Forearm: 10.50
Thigh:22.20
Calf:14.20
Waist (Navel): 34
Stats
Height: 6ft 5”
Weight: 180lb (12st 12lbs)
BF: 12%
Caliper Skinfolds (mm)
Abdominal: 17
Chest: 6
Thigh: 8
I’m going to keep tight tabs on my waist & abdominal skinfold measurements, if they hit a certain measurement I’m abandoning the bulk & reassessing
I know some guys won’t agree with the above but I’m going to give it a shot
If I start to creep junk into my regular diet or loaf in the gym I want a slap in the face from you guys
My one question would be, why the lack of compound exercises in your training?
I have fairly good sized muscles and would recommend things like flat bench, dead lift, squat and some of the lesser ones, bent over row, dumbell press flat and upright)... and obviously a few others but you get my point, just my thoughts...
It does seem a little light on the compound movements, the routine's are mixes of a couple on here a & couple from the New HIT book, they should cover all the bases.
One thing I really want to do is elimainate the machine work & use more free weight movements
It does seem a little light on the compound movements, the routine's are mixes of a couple on here a & couple from the New HIT book, they should cover all the bases.
One thing I really want to do is elimainate the machine work & use more free weight movements
Perfect the compounds don't use machines... it's all down to how and what you feel when doing them though.. I have tried and tested over the years and know what works for me, whether they work for yourself though may be a test for you?
any reason why you are supersetting in pairs on all exercises?
I can understand the leg supersets but I'd have thought a completely superset routine was going to be tough and may not allow adequete rest to perfom your best on all exercises; esp where the supersets arent used as a pre-exhaust of opposing muscle group. So many supersets may be suited more for a short fatloss routine.
And I agree with noffles to a certain extent. Although machine exercises are very viable, if theres no reason you cant chin/dip and bench press then get them in there in one of the routines.
Perfect the compounds don't use machines... it's all down to how and what you feel when doing them though.. I have tried and tested over the years and know what works for me, whether they work for yourself though may be a test for you?
I've tried squatting before & I've bench pressed in the past, but for some reason I've just never felt comfortable with them. I always seemed to worry more about my form than puttting in the effort. With the machines, apart from a few minor details (in comparison) I feel I can knuckle down & give it my all
Perfect the compounds don't use machines... it's all down to how and what you feel when doing them though.. I have tried and tested over the years and know what works for me, whether they work for yourself though may be a test for you?
I've tried squatting before & I've bench pressed in the past, but for some reason I've just never felt comfortable with them. I always seemed to worry more about my form than puttting in the effort. With the machines, apart from a few minor details (in comparison) I feel I can knuckle down & give it my all
You'll use more muscles though as there are muscles used for controlling the exercise as well as doing the actual pushing or pulling... the form will bring on heavier weights eventually..
Perfect the compounds don't use machines... it's all down to how and what you feel when doing them though.. I have tried and tested over the years and know what works for me, whether they work for yourself though may be a test for you?
I've tried squatting before & I've bench pressed in the past, but for some reason I've just never felt comfortable with them. I always seemed to worry more about my form than puttting in the effort. With the machines, apart from a few minor details (in comparison) I feel I can knuckle down & give it my all
I can understand squats but bench press form isnt all that difficult.....
1. Lye down keeping a neutral arch in your lower back.
2. Feet flat on the floor.
3. Tense your mid-setion.
4. Keep the shoulder blades back and in the bench.
5. Squeeze the chest (relaxing other unworked areas) to push up the weight (dumbbells are best if working out alone) above the chest.
6. Lower down to a comfortable position keeping the weights in-line with the chest not up near the neck. For me I only go arms parallel with the ground to protect my shoulders.
7. Then maintaining 1-4; repeat 5 and 6.
What about chinups and dips?
Just seems silly to me having 2 seperate routine then repeating numerous exercises in both.
any reason why you are supersetting in pairs on all exercises?
I can understand the leg supersets but I'd have thought a completely superset routine was going to be tough and may not allow adequete rest to perfom your best on all exercises; esp where the supersets arent used as a pre-exhaust of opposing muscle group. So many supersets may be suited more for a short fatloss routine.
It's just help me keep the tempo up really, all of it will be performed with minimal rest between sets to stop me loafing about. I read (in Ant's Q&A I think) that working this way produces more growth hormone & keeps up the cardio vascular fitness. Plus one of my past vices has been taking too long on workouts
I've tried to pair them up as opposite to one another as I can so they shouldn't affect one another too much apart from the Leg Ext/ Leg Curl then Leg Press which is done on purpose
