fluffy's bulk

fluffy · 09-09-2003, 09:59 AM

27 years old, male, 6'0", 182 lbs, ~12-15% BF (stopped tracking BF%, just sticking with my diet, weight scale, mirror, and how tights the pants feel

)

Training for a combo of strength and size, bulking. Split:
M -
T Chest, Calves
W Back
T Shoulders, Abs
F -
S Legs, Calves
S Arms, Abs

Diet:
7 AM (52/91/24 grams P/C/F, 788 calories)
Whey 33/5/2
Oats 9/54/6
Grapefruit Juice 2/26/0
Natural PB 8/6/16

9:30 AM (41/31/11, 387 cal)
Whey 33/5/2
Grapefruit Juice 2/26/0
Flaxmeal 6/0/9

12:00 PM (25/50/12, 408 cal)
Chicken Pizza 25/50/12

3 PM (48/40/17, 505 cal)
Chicken Breast 42/0/4
Brown Rice 5/35/2
Green Beans 1/5/0
Butter (0/0/11)

6 PM (44/51/20, 556 cal)
Tuna 33/0/2
Brown Rice 5/35/2
Green Beans 2/10/0
Spinach 4/6/0
Olive Oil 0/0/16

9:30 PM Post-Workout (44/86/3, 547 cal)
Whey 44/6/3
Dextrose 0/80/0

10:30 PM (39/16/18, 378 cal)
Tuna 33/0/2
Green Beans 2/10/0
Spinach 4/6/0
Olive Oil 0/0/16

DAY TOTAL: 293/364/105 grams P/C/F, 3569 cal, 33/41/26 % PCF

The only supps are multi-vitamin, and glucosamine. May add creatine soon

Max Lifts as of 9/9/2003:
Deadlift (strapped) 405 lbs
Squat ~245 lbs (est)
Bench ~205 lbs (est)

Right now recovering from wrist injuries from July so limited in some exercises. Also picked up a cold this weekend blehhh

fluffy · 09-09-2003, 09:32 PM

BB Bench Press, Flat:
45 x 10
135 x 5
155 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
135 x 15

DB Bench Press, Incline:
60s x 9
60s x 6

DB Flies, Incline:
30s x 10
30s x 10

Parallel Bar Chest Dips:
BW x 12
BW x 9

Cybex Press Calf Raises (Toes Straight) SS Plate Tibialis Raises:
470 x 16 + 370 x 10 SS 45 x 35
470 x 12 + 370 x 8 SS 45 x 30
470 x 8 + 370 x 6 SS 45 x 25
470 x 6 + 370 x 6 SS 45 x 20

butterfly · 09-09-2003, 11:17 PM

Welcome to journal world

fluffy · 09-10-2003, 06:05 AM

gracias

sheik yerbouti · 09-10-2003, 10:36 AM

picked up a cold??? well, gesundheit!

fluffy · 09-10-2003, 09:42 PM

gracias (part deux), mr. yerbouti

i'm pretty much back to normal now

BB Deadlift (Strapped):
45 x 5
135 x 5
225 x 5
315 x 2
365 x 3
365 x 2
365 x 1 + 1
315 x 5
315 x 4 + 1
225 x 10 + 2
i

deadlift

Pullups, Wide Overhand Grip:
BW x 9.5
BW x 6
BW x 5

Technogym Low Cable Row, Narrow Neutral Grip:
100 x 8 + 50 x 8
100 x 6 + 50 x 8
nice 'n slow

DB Row (Each Arm):
70 x 8
70 x 6
fast 'n ugly

**Jodi** · 09-10-2003, 10:09 PM

What are you shooting for daily macros anyway? I like your plan but I'm a tad concerned about the amount of fat. I was thinking you would probably want to stay around 90-95G a day.

fluffy · 09-10-2003, 10:27 PM

Quote:

Originally posted by Jodi
What are you shooting for daily macros anyway? I like your plan but I'm a tad concerned about the amount of fat. I was thinking you would probably want to stay around 90-95G a day.

Thanks for stopping by and the advice, Jodi

I aim for 30/40/30 PCF. To be honest for all I know I might be taking in 95 or 115 grams of fat now instead of 105 -- it's pretty difficult to measure things like PB or olive oil exactly. I've had great success with anywhere around 25-30% protein, 40-50% carbs, 20-30% fats. I started off with 40/40/20 PCF, but as my bulk went on I had to keep upping carbs and fats. I don't use supps, except for whey, multivitamin, and glucosamine. My progress:
August 2002: http://www.villagephotos.com/pubbrow...elected=337302
August 2003: http://www.villagephotos.com/pubbrow...elected=407178

I'm just restarting my bulk now after a mini-cut and am thinking to keep fats and protein the same and just up the carbs whenever I plateau. So eventually the relative proportion of fats will decrease. Sounds good?

fluffy · 09-11-2003, 07:10 PM

gonna move my journal to a different site but will hang out here too

**Jodi** · 09-11-2003, 07:14 PM

Quote:

Originally posted by fluffy
Thanks for stopping by and the advice, Jodi

I aim for 30/40/30 PCF. To be honest for all I know I might be taking in 95 or 115 grams of fat now instead of 105 -- it's pretty difficult to measure things like PB or olive oil exactly. I've had great success with anywhere around 25-30% protein, 40-50% carbs, 20-30% fats. I started off with 40/40/20 PCF, but as my bulk went on I had to keep upping carbs and fats. I don't use supps, except for whey, multivitamin, and glucosamine. My progress:
August 2002: http://www.villagephotos.com/pubbrow...elected=337302
August 2003: http://www.villagephotos.com/pubbrow...elected=407178

I'm just restarting my bulk now after a mini-cut and am thinking to keep fats and protein the same and just up the carbs whenever I plateau. So eventually the relative proportion of fats will decrease. Sounds good?

Yup sounds good. If you notice yourself gaining too much fat I would readjust. Its all about the healthy carbs while bulking

fluffy · 09-11-2003, 10:50 PM

Quote:

Originally posted by Jodi
Yup sounds good. If you notice yourself gaining too much fat I would readjust. Its all about the healthy carbs while bulking

cool, thanks Jodi

mmmmm carbs.... are you the same Jodi as on DP's and w8's site?

**Jodi** · 09-12-2003, 05:42 AM

fluffy · 09-12-2003, 11:23 AM

i'll be seeing you there as well then

09-09-2003, 09:59 AM	#1
fluffy deadlifter Join Date: Jul 2002 Location: Irving, Texas Posts: 53	fluffy's bulk 27 years old, male, 6'0", 182 lbs, ~12-15% BF (stopped tracking BF%, just sticking with my diet, weight scale, mirror, and how tights the pants feel ) Training for a combo of strength and size, bulking. Split: M - T Chest, Calves W Back T Shoulders, Abs F - S Legs, Calves S Arms, Abs Diet: 7 AM (52/91/24 grams P/C/F, 788 calories) Whey 33/5/2 Oats 9/54/6 Grapefruit Juice 2/26/0 Natural PB 8/6/16 9:30 AM (41/31/11, 387 cal) Whey 33/5/2 Grapefruit Juice 2/26/0 Flaxmeal 6/0/9 12:00 PM (25/50/12, 408 cal) Chicken Pizza 25/50/12 3 PM (48/40/17, 505 cal) Chicken Breast 42/0/4 Brown Rice 5/35/2 Green Beans 1/5/0 Butter (0/0/11) 6 PM (44/51/20, 556 cal) Tuna 33/0/2 Brown Rice 5/35/2 Green Beans 2/10/0 Spinach 4/6/0 Olive Oil 0/0/16 9:30 PM Post-Workout (44/86/3, 547 cal) Whey 44/6/3 Dextrose 0/80/0 10:30 PM (39/16/18, 378 cal) Tuna 33/0/2 Green Beans 2/10/0 Spinach 4/6/0 Olive Oil 0/0/16 DAY TOTAL: 293/364/105 grams P/C/F, 3569 cal, 33/41/26 % PCF The only supps are multi-vitamin, and glucosamine. May add creatine soon Max Lifts as of 9/9/2003: Deadlift (strapped) 405 lbs Squat ~245 lbs (est) Bench ~205 lbs (est) Right now recovering from wrist injuries from July so limited in some exercises. Also picked up a cold this weekend blehhh
	Not all who wander are lost. Do or do not. There's no try.

09-09-2003, 09:32 PM	#2
fluffy deadlifter Join Date: Jul 2002 Location: Irving, Texas Posts: 53	BB Bench Press, Flat: 45 x 10 135 x 5 155 x 2 180 x 2 180 x 2 180 x 2 180 x 2 180 x 2 135 x 15 DB Bench Press, Incline: 60s x 9 60s x 6 DB Flies, Incline: 30s x 10 30s x 10 Parallel Bar Chest Dips: BW x 12 BW x 9 Cybex Press Calf Raises (Toes Straight) SS Plate Tibialis Raises: 470 x 16 + 370 x 10 SS 45 x 35 470 x 12 + 370 x 8 SS 45 x 30 470 x 8 + 370 x 6 SS 45 x 25 470 x 6 + 370 x 6 SS 45 x 20
	Not all who wander are lost. Do or do not. There's no try.

09-09-2003, 11:17 PM	#3
butterfly Senior Member Elite Member Join Date: Mar 2002 Location: Houston, TX Posts: 11,526 Photos: 11	Welcome to journal world
	~Ann We must teach our children to dream with their eyes open. -Harry Edwards

09-10-2003, 06:05 AM	#4
fluffy deadlifter Join Date: Jul 2002 Location: Irving, Texas Posts: 53	gracias
	Not all who wander are lost. Do or do not. There's no try.

09-10-2003, 09:42 PM	#6
fluffy deadlifter Join Date: Jul 2002 Location: Irving, Texas Posts: 53	gracias (part deux), mr. yerbouti i'm pretty much back to normal now BB Deadlift (Strapped): 45 x 5 135 x 5 225 x 5 315 x 2 365 x 3 365 x 2 365 x 1 + 1 315 x 5 315 x 4 + 1 225 x 10 + 2 i deadlift Pullups, Wide Overhand Grip: BW x 9.5 BW x 6 BW x 5 Technogym Low Cable Row, Narrow Neutral Grip: 100 x 8 + 50 x 8 100 x 6 + 50 x 8 nice 'n slow DB Row (Each Arm): 70 x 8 70 x 6 fast 'n ugly
	Not all who wander are lost. Do or do not. There's no try.

09-10-2003, 10:36 AM	#5
sheik yerbouti silent but deadly Elite Member Join Date: Sep 2003 Location: connecticut Posts: 105 Photos: 2	picked up a cold??? well, gesundheit!

09-10-2003, 10:09 PM	#7
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	What are you shooting for daily macros anyway? I like your plan but I'm a tad concerned about the amount of fat. I was thinking you would probably want to stay around 90-95G a day.
	Essence EFA

09-11-2003, 07:10 PM	#9
fluffy deadlifter Join Date: Jul 2002 Location: Irving, Texas Posts: 53	gonna move my journal to a different site but will hang out here too
	Not all who wander are lost. Do or do not. There's no try.

09-12-2003, 05:42 AM	#12
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1
	Essence EFA

09-12-2003, 11:23 AM	#13
fluffy deadlifter Join Date: Jul 2002 Location: Irving, Texas Posts: 53	i'll be seeing you there as well then
	Not all who wander are lost. Do or do not. There's no try.

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