1st time "Bulking"

gwcaton · 04-29-2004, 09:50 PM

Alrighty then. Here it is my long awaited Bulking journal.

First time bulking. Planning on 12 weeks maximum. I have been on a calorie deficit / fat loss program for so long I decided to switch horses even though I was not at my goal as far as fat loss is concerned. I was real close so decided to give bulking a try for awhile and then get back on the fat loss wagon.

Will start with my calories at maintenance level for about two weeks just to get use to the increase in food ! This means 500 calories a day more than what I was at. Then i will make adjustments from there.

Averages starting out are 2400 to 2500 cal/day
protein almost 1.5 g/ lb bodyweight
Protein almost 50 % of calories
Carbs approx 30 %
fat approx. 20 %

Eating same foods as when on the cut but more of them. No junk !

Workouts will be broken down like this:
Sun- legs
Mon - chest/bi's
Tues- abs
Wed - back/tri's
thurs - abs
Fri - shoulder/ forearms
Sat - off

No cardio !!!!!! Yeah !!!!!!

Will start out light on workouts for a week or so to get back in the swing of things. Been off for two weeks . OH MAN ! I can feel the sore muscles already !!!!

Anyway, as always all opinions / suggestions are welcome !

Oh and this will start Monday , getting ready to go out of town for the weekend. Big car show and a family reunion this weekend .

Thanks in advance !

Gary

PreMier · 04-29-2004, 09:53 PM

Lemme be the first to say NICE!

(now I will read it)

PreMier · 04-29-2004, 09:55 PM

Do you purposely want to train bis/tris 2 times a week? (indirect, direct)

greekblondechic · 04-29-2004, 10:00 PM

I'm sure you will do great

chiquita6683 · 04-29-2004, 10:00 PM

like he said ^ nice!

good luck!

gwcaton · 04-29-2004, 10:05 PM

Quote:

Originally posted by PreMier
Do you purposely want to train bis/tris 2 times a week? (indirect, direct)

PreMeir,

Yeah, when i was doing chest and tri's and back and bi's the tri's and bi's were tired by the time I started working them. I get a better workout out on them this way. At least for now. And thats another reason they are the way they are( a change of pace ).

gwcaton · 04-29-2004, 10:06 PM

Thanks GBC and Maria !

Monolith · 04-29-2004, 10:30 PM

Good luck, Gary!

gwcaton · 04-30-2004, 07:11 AM

Quote:

Originally posted by Monolith
Good luck, Gary!

Thanks! Looking forward to getting back in the gym ! I think i have gained about 7 lbs in the past 2 weeks !!

Triple Threat · 04-30-2004, 07:57 AM

Quote:

Originally posted by gwcaton
Yeah, when i was doing chest and tri's and back and bi's the tri's and bi's were tired by the time I started working them. I get a better workout out on them this way.

I've done this type of split (chest/bi and back/tri) before, for the exact reason that you mention. I actually prefer this way rather than the chest/tri and back/bi split.

Paynne · 04-30-2004, 07:57 AM

I'm with you gwcaton. After 8 weeks of cutting, with 4 more to go, I'm dying to go back to building.

Rather than killing myself to bust through the plateaus, I'm going to try to just avoid them with shorter cycles. Maybe 2 months of bulking and one month of cutting. Something like that.

Good luck

gwcaton · 05-01-2004, 07:29 AM

Quote:

Originally posted by Paynne
I'm with you gwcaton. After 8 weeks of cutting, with 4 more to go, I'm dying to go back to building.

Rather than killing myself to bust through the plateaus, I'm going to try to just avoid them with shorter cycles. Maybe 2 months of bulking and one month of cutting. Something like that.

Good luck

Paynne,

Good idea ! I think Jodi is an advocate of short cycles like that.

I thought I'd try bulking for a change of pace. I have been ona fat loss mission for almost a year and a half. Hoping the change of pace will shock my body into growth.

chiquita6683 · 05-01-2004, 09:49 AM

morning gar! ^thats a good idea. i hope u have a good weekend

I'm Trying · 05-01-2004, 11:58 AM

GET SOME!!!! Glad you are joing the bulk buddy!! Good luck!!

gwcaton · 05-02-2004, 07:13 AM

Quote:

Originally posted by I'm Trying
GET SOME!!!! Glad you are joing the bulk buddy!! Good luck!!

Ok ! Tommorrow morning we hit it !

atherjen · 05-02-2004, 09:09 AM

Hey Gary!! Everything looks very well planned!! Good luck with the bulk!

chiquita6683 · 05-02-2004, 11:31 AM

im so glad ur finally bulking! i can feel ok when i go to eat something bad again!

i havent checked everything out if u have ur diet on here

gwcaton · 05-02-2004, 07:31 PM

Quote:

Originally posted by atherjen

Hey Gary!! Everything looks very well planned!! Good luck with the bulk!

Hi Jen ! How's one of my favorite Canadians ? I know at least 5 people from Canada and all of them are gorgeous , sweet ladies . Are all Canadian woman sweet and beautiful ?

Thanks for the well wishes ! Visit often and set me straight when I need it !

gwcaton · 05-02-2004, 07:34 PM

Quote:

Originally posted by chiquita6683
im so glad ur finally bulking! i can feel ok when i go to eat something bad again!

i havent checked everything out if u have ur diet on here

Hi Maria ! How the hell are ya this evening ?

Starting tomorrow I will post my workouts and diet. I am actually looking forward to clean eating again. Definetly looking forwrd to hitting the weights again.

JLB001 · 05-02-2004, 07:44 PM

Hola...thought I would say hey in the new journie

**P-funk** · 05-02-2004, 07:45 PM

Good luck!!!

No cardio eh!! Gotta love that. lol

gwcaton · 05-02-2004, 07:58 PM

Quote:

Originally posted by JLB001
Hola...thought I would say hey in the new journie

You better come visit me here or I will be sad

I may not post much in your journal but I am there everyday !

gwcaton · 05-02-2004, 08:00 PM

Quote:

Originally posted by P-funk
Good luck!!!

No cardio eh!! Gotta love that. lol

No Cardio will be different thats for sure, but I will suffer through it !

Be sure to come back and let me know if i need to do anything different

JLB001 · 05-02-2004, 08:05 PM

I haven't been posting much in anyone's journal lately. I wish I didn't have to do cardio and could bulk up to my fat self agian! Certainly alot easier!! Bulking to me is eatting everything and anything. You'll have better results with yours. Good Luck with it!

gwcaton · 05-02-2004, 08:34 PM

Quote:

Originally posted by JLB001
I haven't been posting much in anyone's journal lately. I wish I didn't have to do cardio and could bulk up to my fat self agian! Certainly alot easier!! Bulking to me is eatting everything and anything. You'll have better results with yours. Good Luck with it!

Thanks Jodie ! You're a sweetheart ! you are just doing two comps aren't you ? What are your plans after that ?

Premo55 · 05-02-2004, 08:51 PM

I never do cardio if I can help it, bulking or cutting, hahaha. Life is good.

Good luck, man, wish I was bulking right now.

Peace.

gwcaton · 05-03-2004, 01:47 PM

Whew!!!! It felt good this morning ! Did chest and bi's . Details this evening

JLB001 · 05-03-2004, 03:47 PM

Quote:

Originally posted by gwcaton
Thanks Jodie ! You're a sweetheart ! you are just doing two comps aren't you ? What are your plans after that ?

Lots of junk! LOL Just kidding, not really sure after the July one. Will have to look at the Calender and see what would be next.

gwcaton · 05-03-2004, 08:20 PM

Bench Press
125 x 12
140 x 12
160 x 12
180 x 6
125 x 12
Incline D.B. Flyes
5 sets of 35 lbs x 12
barbell curls
75 x 12
75 x 12
75 x 10
75 x 10
75 x 8
D.B. concentration curls
20 x 12
15 x 12
15 x 12
15 x 12
20 x 10

Notes:
1st wo after a 2 week layoff. Start of a 12 week bulk. But if I feel like I'm putting on too much fat Ill go back to a cutin a heart beat ! LOL
Just kind of playing for the first week to get back in the groove. More seriuos next week and starting the 3rd week .. Look out !!!!

Todays diet
Meal 1
1 c cott. cheese
1/2 c oatmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
meal 3
4 oz lean beef patty
1 c green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
meal 5
8 oz chicken
1 c spinach
1/2 c black beans
meal 6
16 oz protein shake
22 oz water
2 tbsp Nat pb

Approx 2500 cal - 47% P , 27 % C, 26% F

Notes:
coffee pre wo
creatine post wo
22 oz water during wo.

Tomorrow is abs ! I know thats gonna hurt !

chiquita6683 · 05-03-2004, 09:30 PM

hey sweety! howsit hangin? i mean, um er

^lol u know what i was thinkin! post this in my journal plz*flutters eyelashes*

u know ur awesome baby!

^ kind of post used to intimidate me!

like ALOT!!!

well ha ha ha! look whos bad now?

*turns and blushes*

hey im workin on aHUGE post right now, its really really good 2

but my attentions spent, so im checkin mail

04-29-2004, 09:50 PM	#1
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	1st time "Bulking" Alrighty then. Here it is my long awaited Bulking journal. First time bulking. Planning on 12 weeks maximum. I have been on a calorie deficit / fat loss program for so long I decided to switch horses even though I was not at my goal as far as fat loss is concerned. I was real close so decided to give bulking a try for awhile and then get back on the fat loss wagon. Will start with my calories at maintenance level for about two weeks just to get use to the increase in food ! This means 500 calories a day more than what I was at. Then i will make adjustments from there. Averages starting out are 2400 to 2500 cal/day protein almost 1.5 g/ lb bodyweight Protein almost 50 % of calories Carbs approx 30 % fat approx. 20 % Eating same foods as when on the cut but more of them. No junk ! Workouts will be broken down like this: Sun- legs Mon - chest/bi's Tues- abs Wed - back/tri's thurs - abs Fri - shoulder/ forearms Sat - off No cardio !!!!!! Yeah !!!!!! Will start out light on workouts for a week or so to get back in the swing of things. Been off for two weeks . OH MAN ! I can feel the sore muscles already !!!! Anyway, as always all opinions / suggestions are welcome ! Oh and this will start Monday , getting ready to go out of town for the weekend. Big car show and a family reunion this weekend . Thanks in advance ! Gary My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

04-29-2004, 09:53 PM	#2
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Lemme be the first to say NICE! (now I will read it) P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-29-2004, 09:55 PM	#3
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Do you purposely want to train bis/tris 2 times a week? (indirect, direct) P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-29-2004, 10:00 PM	#5
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	like he said ^ nice! good luck! We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

04-29-2004, 10:06 PM	#7
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Thanks GBC and Maria ! My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

04-29-2004, 10:00 PM	#4
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	I'm sure you will do great

04-29-2004, 10:30 PM	#8
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Good luck, Gary! http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-30-2004, 07:57 AM	#11
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	I'm with you gwcaton. After 8 weeks of cutting, with 4 more to go, I'm dying to go back to building. Rather than killing myself to bust through the plateaus, I'm going to try to just avoid them with shorter cycles. Maybe 2 months of bulking and one month of cutting. Something like that. Good luck

05-01-2004, 09:49 AM	#13
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	morning gar! ^thats a good idea. i hope u have a good weekend We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

05-01-2004, 11:58 AM	#14
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	GET SOME!!!! Glad you are joing the bulk buddy!! Good luck!! The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

05-02-2004, 09:09 AM	#16
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Hey Gary!! Everything looks very well planned!! Good luck with the bulk! " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

05-02-2004, 11:31 AM	#17
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	im so glad ur finally bulking! i can feel ok when i go to eat something bad again! i havent checked everything out if u have ur diet on here We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

05-02-2004, 07:44 PM	#20
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Hola...thought I would say hey in the new journie "When you get to the end of your rope, tie a knot in it and hang on."

05-02-2004, 07:45 PM	#21
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,693	Good luck!!! No cardio eh!! Gotta love that. lol E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-02-2004, 08:05 PM	#24
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	I haven't been posting much in anyone's journal lately. I wish I didn't have to do cardio and could bulk up to my fat self agian! Certainly alot easier!! Bulking to me is eatting everything and anything. You'll have better results with yours. Good Luck with it! "When you get to the end of your rope, tie a knot in it and hang on."

05-02-2004, 08:51 PM	#26
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	I never do cardio if I can help it, bulking or cutting, hahaha. Life is good. Good luck, man, wish I was bulking right now. Peace. T DOT O.

05-03-2004, 01:47 PM	#27
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Whew!!!! It felt good this morning ! Did chest and bi's . Details this evening My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-03-2004, 08:20 PM	#29
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Chest/bi's May 3, 2004 Bench Press 125 x 12 140 x 12 160 x 12 180 x 6 125 x 12 Incline D.B. Flyes 5 sets of 35 lbs x 12 barbell curls 75 x 12 75 x 12 75 x 10 75 x 10 75 x 8 D.B. concentration curls 20 x 12 15 x 12 15 x 12 15 x 12 20 x 10 Notes: 1st wo after a 2 week layoff. Start of a 12 week bulk. But if I feel like I'm putting on too much fat Ill go back to a cutin a heart beat ! LOL Just kind of playing for the first week to get back in the groove. More seriuos next week and starting the 3rd week .. Look out !!!! Todays diet Meal 1 1 c cott. cheese 1/2 c oatmeal w/protein 22 oz water meal 2 16 oz protein shake 22 oz water meal 3 4 oz lean beef patty 1 c green beans 22 oz water Meal 4 16 oz protein shake 22 oz water meal 5 8 oz chicken 1 c spinach 1/2 c black beans meal 6 16 oz protein shake 22 oz water 2 tbsp Nat pb Approx 2500 cal - 47% P , 27 % C, 26% F Notes: coffee pre wo creatine post wo 22 oz water during wo. Tomorrow is abs ! I know thats gonna hurt ! My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-03-2004, 09:30 PM	#30
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	hey sweety! howsit hangin? i mean, um er ^lol u know what i was thinkin! post this in my journal plzflutters eyelashes u know ur awesome baby! ^ kind of post used to intimidate me! like ALOT!!! well ha ha ha! look whos bad now? turns and blushes hey im workin on aHUGE post right now, its really really good 2 but my attentions spent, so im checkin mail We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

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