3 Months Bulking - Feedback Requested

[dabuffguy]

Sorry I took so long to get back... lately I've been really concerned with my gains. Visually, there's still no difference, other than fat gain. To be honest, I haven't made an attempt at low calorie days like I should... I find it hard enough getting to 3000 calories even when including some chocolate bars, and with up to 60% of calories from carbs. Perhaps this is the cause of my problem lately...

Since last week, I hadn't gained any weight except 0.1kg lol... most days it was 3500 calories, but admittingly I had half of the week where I went as low as 2400 calories. Still I would think more than 0.1 kg.. it might just be the timing of when I took my weight measurement.

Anyway, here's my workout results so far (note, I had 1 week off, as I have 1 week off after every 8 weeks):

Squats: 70kg x 14, 8, 10, 15
Lunges: skipped it
Stiff Legged Deadlifts: skipped it (I hurt my back doing it.. can't figure out the proper form... I know its as simple as looking it up but I cannot figure it out, even still.)
Calf Raises, Crunches, Leg Raises etc. all standard not really progress on these.

Took 50 mins to complete that workout... I think I'll probably be skipping stiff legged deadlifts until I can figure out proper form. Besides, squats completely wipe me out every damn time.

... and then the following week


Squats: 70kg x 15, 15, 12, 12
Lunges: skipped
Deadlifts: skipped
Calf Raises, Crunches, Leg Raises etc. all standard not really progress on these.

Took 42 minutes this time. I admit I was shotty with the form in squats, I avoided going low most reps because I was scared (literally) of injuring myself... my breathe is taken from me after the first set of 15 reps!!


... since I have chest workout today, and back on saturday, I can only post the previous weeks workouts:

Deadlifts: 85kg x 5, 5, 5, 5, 7
BB Rows: 20kg x 14, 12, 12, 14
DB Rows: 10kg x 15, 15, 15
Shrugs: 62.5kg x 14, 12, 12
BB Curls: 20kg x 17, 12, 9
DB Curls: 20kg x 26
Wrist Curls: 27.5kg x 13

1 week off... then next workout:

Deadlifts: 90kg x 5, 5, 5, 5, 7
BB Rows: 20kg x 14, 14, 14, 12
DB Rows: 10kg x 17, 15, 15
Shrugs: 62.5kg x 15, 15, 10
BB Curls: 22.5kg x 16, 9, 10
DB Curls: 20kg x 28
Wrist Curls: 27.5kg x 14


And for chest workout:

Flat BB Press: 40kg x 14, 12, 10, 13
Incline DB Press: 17.5kg (per dumbbell) x 12, 13, 12, 8
Dips: 77kg x 9, 6, 5
Overhead DB Press: 10kg x 15, 15, 13, 13
DB Side Laterals: skipped
DB Skull Crushers: 10kg x 16, 11, 10
Overhead DB Extensions: skipped

...then 1 week off and next workout:

Flat BB Press: 40kg x 15, 13, 11, 11
Incline DB Press: 17.5kg (per dumbbell) x 13, 10, 8, 7
Dips: 78kg x 7, 6, 5
Overhead DB Press: 10kg x 15, 12, 12, 13
DB Side Laterals: skipped
DB Skull Crushers: 10kg x 16, 10, 10
Overhead DB Extensions: 7.5kg x 10, 10





............. as you can see, I'm not doing so great. I feel like I'm making small improvements on the first exercises. I don't really care much for the others, I just feel like I'm doing them for the sake of it... perhaps I'm better off with a workout revolving around purely the big compound movements? ...then I have shorter workouts?

I am 78kg now. Considering I was, like, 68kg about 4 months ago, gaining 10kg of fat and no muscle to show for it is REALLY making me want to start cutting... I just feel dissapointed overall in my results. I'm not sure if this is how slow it is for others, but in 4 months time I'd have liked to have had something to show, instead of an incredible amount of fat gain... I'm just getting depressed and I'm not sure how good it is for my workouts because of it. I think my limit would be 90kg, since it would take me 6 months to cut down... it will already take me about 4 months to cut down again from this weight... yikes!!

Yes, eating chocolate bars doesn't do crap for you. Dipping to 2400 calories somedays isn't good either.


Your diet HAS to be consistently high in protein to gain muscle, with good healthy carbs. Chocolate is garbage. Chocolate and candy is bullcrap. Don't eat any of it. Eat good food.

You have gained 10kg in 4 months? That's like 22lbs. That's tons of weight and it is not all fat bro, I know it isn't. Post up some new pictures and let's take a look.



How are you feeling with your strength? Do you feel a bit stronger with the weight?


Let's move up the weight to 75kg for squats and start working that weight. Same rep range goals. Same for chest and back, increase the weight. Try another 5 kg. Let's start handling some more wight across the board. You are going to have to dig down and lift hard bro. You can do it, just be safe and don't overdo it at the same time.

I see you upped the weight on deadlifts. Good job!

 

[c24k]

getting a workout buddy always makes a helluva difference

 

[JoeMyBro]

Yes, eating chocolate bars doesn't do crap for you. Dipping to 2400 calories somedays isn't good either.

my reasoning is my lack of results, causing me to be unmotivated... others have mentioned they notice a difference in size in me, but I am more aware of what is "size" and what is actually just fat filling me out.

Your diet HAS to be consistently high in protein to gain muscle, with good healthy carbs. Chocolate is garbage. Chocolate and candy is bullcrap. Don't eat any of it. Eat good food.

I don't like to eat meat very often... its a big problem I have considering... I have some problems swallowing certain foods, and meat is one of the big problems for me, some unknown reason... I was eating half a chicken per meal, about 200g... but now I cant stand the thought of eating it... I don't mind eating chicken kebabs, or meatballs made with sauce since they are easier to get down. Sometimes I don't mind tuna, but my family has only so much cash. I'm getting paid soon for a bit of work I've done. I think I'll be investing in meat perhaps I need to expand my choices. Couldn't find canned chicken you had mentioned earlier, perhaps they don't sell that in Australia?

You have gained 10kg in 4 months? That's like 22lbs. That's tons of weight and it is not all fat bro, I know it isn't. Post up some new pictures and let's take a look.

taken yesterday 77.9kg (probably more, I had full stomach right bfore bed):

http://img38.imageshack.us/img38/6904/p1010004gbz.jpg

How are you feeling with your strength? Do you feel a bit stronger with the weight?

a little bit I guess... if I look at the results, I have been able to lift more. nothing significant though.

Let's move up the weight to 75kg for squats and start working that weight. Same rep range goals. Same for chest and back, increase the weight. Try another 5 kg. Let's start handling some more wight across the board. You are going to have to dig down and lift hard bro. You can do it, just be safe and don't overdo it at the same time.

let's see how I go...

I see you upped the weight on deadlifts. Good job!

thanks. one of the few good experiences so far. I'm always happy when I accomplish moving more weight because its the only thing I have to actually tell me that, I should be gaining muscle as a result.

 

[dabuffguy]

thanks. one of the few good experiences so far. I'm always happy when I accomplish moving more weight because its the only thing I have to actually tell me that, I should be gaining muscle as a result.

I can definitely see a difference bro. You are gaining. You can't expect to look like Arnold in 6 months. We all start somewhere, and you have moved a good distance from the beginning. However you manage to get in that protein, you need to do it bro. The ONLY way I went from skinny to having some decent muscle was from eating tons of food, and high in protein.



I feel your mentality is one of impatience and of unrealistic expetations. You want to look like that guy on the magazine cover, we all do. Those guys have lifted for years on end with tons of hard work. If you do the same, you will grow to your potential, which anyone's potential is actually pretty big. So stay at it bro.

I can see the difference, your arms and shoulders have gained noticable size and your chest some too. As far as body fat, it looks only slightly more than your first pictures.


Like I said in my pevious post, let's move up the weghts this week and see how you do. Lift hard man. Act like you are a beast and tear the weights up.

 

[JoeMyBro]

yeah It'd be nice to have a workout buddy... might be possible soon... I'm trying to get into a fitness course, then in a year I can do personal training. I need to find out about Core strengthening... but if I can't develop my own frame I'm going to be the worlds worse PT lol... hehe I know I'll get there I just have some really depressed moments... mostly after I take my picture -.- maybe I need to avoid that lol

 

[JoeMyBro]

I can definitely see a difference bro. You are gaining. You can't expect to look like Arnold in 6 months. We all start somewhere, and you have moved a good distance from the beginning. However you manage to get in that protein, you need to do it bro. The ONLY way I went from skinny to having some decent muscle was from eating tons of food, and high in protein.

I wish I had the motivation to eat all this meat... do u think I could sort of have like a protein shake each meal, in addition with a source of meat? It'd be easier to eat half the amount in meat and the other in protein. especially if I want to have a low carb day. ?

I feel your mentality is one of impatience and of unrealistic expetations. You want to look like that guy on the magazine cover, we all do. Those guys have lifted for years on end with tons of hard work. If you do the same, you will grow to your potential, which anyone's potential is actually pretty big. So stay at it bro.

yeah but I see guys on this forum who have gotten huge in 6 months or 1 year... I suppose they have a little "help" though... it makes me wonder about the "help"... heck even the legal stuff you got. I have no idea about it in Australia though. I haven't given enough time to all natural yet but I'm not one of those people who care about "How" I get there... the easy way is fine as long as it doesn't kill me. for the moment there's no chance I'd get any "help" though.

I can see the difference, your arms and shoulders have gained noticable size and your chest some too. As far as body fat, it looks only slightly more than your first pictures.

too be honest, I just looked and compared once again... I cannot see any difference other than fat gain across my body. I think if I have any gains, its too hard to see them... I thought in a 6 month period I could SEE some gains though, but if its just fat I'm quite upset with it.

Like I said in my pevious post, let's move up the weghts this week and see how you do. Lift hard man. Act like you are a beast and tear the weights up.

Chest workout coming up today... I'll report back (if I get the chance)

 

[dabuffguy]

yeah It'd be nice to have a workout buddy... might be possible soon... I'm trying to get into a fitness course, then in a year I can do personal training. I need to find out about Core strengthening... but if I can't develop my own frame I'm going to be the worlds worse PT lol... hehe I know I'll get there I just have some really depressed moments... mostly after I take my picture -.- maybe I need to avoid that lol

You know what, I wake up some mornings and look in the mirror thinking that I am not getting anywhere and it pisses me off. It really get's upsetting from time to time. Then someone makes a comment on how they notice I have been getting bigger and then it changes.

People are very critical of themselves when it comes to these things. If other people notice, you are doing something right.

If the scale is going up an dyou are gaining even a little bit of strength, you are doing something right. With time bro, you will learn to understand your body and what makes it grow the best. When you lift, you have to pay attention. Does it work for you?

Thus far you have gained 10 kg in 4 months. Honestly, that is a ton of weight. Another 10kg and people will really comment on how buff you are starting to look. Use whatever you can to motivate yourself. You won't do some lifting and wake up the next day with a pristine physique like Kevin Levrone.

 

[JoeMyBro]

Well, here's a photo of my back in April 7 2008 -- when I was (I think) 88kg...

http://img34.imageshack.us/img34/1331/p1010013i.jpg

now compare it to my current self:

http://img38.imageshack.us/img38/6904/p1010004gbz.jpg

maybe you can tell if there is a difference... because they SHOULD be... I just can't see it. the only difference I see is the 10kg in fat I've yet to gain back.

...ANYWAY I have to run now I'm 30 mins late to start my workout

 

[c24k]

I do this amazing finish to my workout its called "Around the World" get a weight plate if its your first time get a 25lb plate if thats too strenuous go down the next available plate if your plates are in KG it will be your 11 lbs weight. The exercise is done 5,4,3,2,1. First you'll pick up the weight and holding it with both hands you hold it out with your arms fully extended and "drive the bus" your just turning the plate to the right like your driving (5 times), then without rest immediately go to a chest press standing (5 times) then on your 5th press up pull it behind your head and press up keeping it behind your neck (5 times) coming down on ur 5th press up hold the plate to your back and squat as far down as you can (5 times) after that again without rest pull it back front and do 5 big half circles starting either to the right or left swing the weight with arms fully extended in a half circle and bring it back to ur waist and then go to the other direction doing the same thing. Once your done with that take a 15 second break, 30 if your really exhausted and begin again but only 4 and so on. When you get to the final where your only doing it 1 time do it as FAST as possible and when you get to the circle do two full circles. I promise you will notice a difference in definition and strength and endurance. 3 weeks ago i was barely getting the 25 and now i'm doing it with a 45 lb weight. Make sure you DO THIS AFTER EVERY WORKOUT NO MATTER WHAT

 

[JoeMyBro]

c24k, while I appreciate that, it seems a bit random?? I've never heard of that before... is there good reason to attach that to my current workouts?

...man the only thing I can see looks slightly better, in comparison with my before/after shots (just above), is that my back looks more defined... sigh.. and thats probably just less-fat making it look that way.

ANYWAY... I finished my workout today... not THAT successful, but I did push myself.

Flat BB Press: 45kg x 15, 12, 8, 11
Incline DB Press: 20kg (per dumbbell) x 12, 9, 8, 11
Dips: 78kg x 8, 5, 5
Overhead DB Press: 10kg x 15, 16, 14, 13
DB Side Laterals: 10kg x 12, 10, 8
DB Skull Crushers: 10kg x 17, 12, 12
Overhead DB Extensions: 7.5kg x 10, 10

Should I up it to 50kg next time for bench, because the rep range is suppost to be 10-12, and its more like 8-15 with what I can actually do (less consistant)? I'm doing BB for flat, followed by DB for Incline for a while, this way I can track my progress better. If I keep switching them around it will get confusing. I hope its not significantly going to impact my progress though becuase of this.

Finished in 1 hour 3 mins... took 3 mins longer cuz I didn't skip any exercises this time. I have to admit, I look forward to my chest workout... back workout I don't really care for, but my legs workout is the one I always DREAD lol... those damned squats... I'm thinking if I had some better core strength squats wouldn't take so much out of me (cardiovascularly).

On another topic...

DIET - I'm trying to plan myself a strict 3500 calorie, 100g carb diet. The problem is, even with my protein shakes, I add milk which has 13g carbs. About 1 rough serving of veggies is maybe 24g carbs. If I had 3 protein shakes per day, 1 casien protein before bed, and 2 meat sources for the other meals I can probably manage to actually stomache it... but I tried to eat these chicken kebabs today they were damn disgusting!! Probably just the woolworths chicken that tastes so terrible.

Can you help me determine a rough meal plan? I'll start:

(non-workout days - 100g low carb)

Meal 1:
- 5 Large, Whole Eggs, Scrambled (cooked): 420 cals, 30g fat, 4g carbs, 31g protein
- 1x Protein Shake in non-fat Soy Milk: 210 cals, 1g fat, 16g carbs, 24g protein

630 cals - 31g fat - 20g carbs - 55g protein

Meal 2:
- 1 x Cup Mixed Frozen Veggies (cooked/microwave): 107 cals, 0g fat, 24g carbs, 5g protein

Meal 3:
- 1 x Cup Mixed Frozen Veggies (cooked/microwave): 107 cals, 0g fat, 24g carbs, 5g protein

Meal 4:
- 1 x Cup Mixed Frozen Veggies (cooked/microwave): 107 cals, 0g fat, 24g carbs, 5g protein

Meal 5:
- 1 x Cup Mixed Frozen Veggies (cooked/microwave): 107 cals, 0g fat, 24g carbs, 5g protein

Meal 6:
- 1x Casein Protein Shake in non-fat Soy Milk: 210 cals, 1g fat, 16g carbs, 24g protein (I assume its the same as regular protein shake, approx.)


...thats all I can plan for now... this will be a work in progress, but I'll add some food options I know I can get below:

Meat Sources
- 0.5 x 425g Can of Tuna in Olive Oil: 312 cals, 18g fat, 1g carbs, 36g protein (limit: max 2x per day, sounds reasonable??)
- 5x Meatballs (rough figures only): 391 cals, 25g fat, 0g carbs, 39g protein (probably contains carbs too because I cook the mince meat with tomatoe sauce stuff)
- 1 x Chicken Kebabs (I think they are LEAN meat): 98cals, 4g fat, 0g carbs, 15g protein
- 200g chicken (skin taken off): equiv. to approximately 4x chicken kebabs

I think I need to look around for other meats... because, I hate eating the above ones... tuna is sometimes ok.

ANYWAY I understand this meal planning would be time consuming, so if you don't have the time.. its ok... I'll eventually figure it out. Just not sure what kinds of foods are very LOW carb but high in protein/fat. If I buy some flaxseed oil, I suppose that would up my calories at the end of the day, and I can have it before bed each night... don't I have to mix it with extra virgin olive oil? heh I need to do some research.