BulkMeUp

Ok, time i started a journal. I have been thinking about it for a while and decided to get one started.

The goal of this journal is to get down to 10%bf and then go on a bulk.

BulkMeUp

My Diet is pretty standard, so i wont be posting it everyday. It is 95+% as per the follows:

Meal = cals- carb- fat- pro

Meal#1
72g Oats (raw measure) 282 48 5.9 8.3
1scoop whey 132 4.7 1.9 24
1TBSp flaxseed meal 59 4 4 2
-----------------------------------
TOTAL 473 56.7 11.8 34.3
Percent Spilt 100.00% 48.23% 22.59% 29.18%

Meal#2
100g cooked brown rice 111 23 1 3
100g cooked chicken 119 0 4 20
0.5 tbsp olive oil (contained in food) 63 0 6.75 0
1 cup veggies 40 10 0 0
2caps fish oil 20 0 2.3 0
50g cooked Lentils (or Beans) 58 10 0 4.5
-----------------------------------
TOTAL 411 43 14.05 27.5
Percent Spilt 100.00% 42.11% 30.96% 26.93%

Meal#3
1/2 can tuna 73 0 0.9 16
2 slices Sunflower seed Rye bread 212 40 2.3 7.7
2caps fish oil 20 0 2.3 0
1tbsp mayo 50 1 5 0
-----------------------------------
TOTAL 355 41 10.5 23.7
Percent Spilt 100.00% 46.42% 26.75% 26.83%

Meal#4 (~4:30)
50g Oats 192 31.2 3.25 8.12
1tbsp Flax Meal 59 4 4 2
1 scoop Egg-Whey Protein 99 3.5 1.4 18
1cup lettuce 10 2 0 1
-----------------------------------
TOTAL 360 40.7 8.65 29.12
Percent Spilt 100.00% 45.59% 21.80% 32.62%

*workout (~5:45-6:15)*

Meal#5 (~7:30-8)
200g Sweet potato 172 40 0 4
1cup brocolli 50 10 0 6
1/2 can tuna 73 0 0.9 16
2caps fish oil 20 0 2.3 0
-------------------------------
TOTAL 315 50 3.2 26
Percent Spilt 100.00% 60.10% 8.65% 31.25%

Meal#6 (~10-10:30)
28g walnuts 210 5.5 19 4.3
160g cottage cheese 71 7.68 3.3 19.2
---------------------------------
TOTAL 281 13.18 22.3 23.5
Percent Spilt 100.00% 15.17% 57.77% 27.06%

---------------------------------------------
MEALS TOTAL 2158 238.38 69.85 162.5
Percent Spilt 100.00% 42.72% 28.16% 29.12%

------------------------------------------
PWO (~7)
60g Oats 232 37.5 3.9 9.74
1banana (~7") 105 27 0 1
1 scoop whey 132 4.7 1.9 24
-----------------------------------
TOTAL 469 69.2 5.8 34.74
Percent Spilt 100.00% 59.15% 11.15% 29.69%

Number of shakes per week 6

Cals per day INCL PWO shake 2607 305.89 75.47 194.90
Percent Spilt 100.00% 45.61 25.31% 29.06%


----------------------------------

As per those macros....
2.29 Carbs per LBM
0.57 Fat per LBM
1.46 Protein per LBM weight

159 Present weight
16% Body Fat Percentage
133.56 LBM (in LB's)
25 Fat (in LB's)

BulkMeUp

Training consists of 3xweights and 3xHIIT.

Legs:
Squats (1warmup+3sets)
LegExtension(3sets) +1D
Seated Leg Curls(2sets)
Lying Leg Curls(2sets) + 1D
Seated Calves(2sets)
Standing Claves(2sets) + 1D
Abs(machine)(4sets)

Chest/Tris/Shoulders:
DB Press(1warmup+3sets)
Pec Fly(3sets) + 1D
Tris Extension(3sets)
Dips(machine)(3sets) + 1D
Military Press(2sets)
Lateral Raises(2sets)
Bent over Raises(2sets) + 1D

Back/Bis:
RackDl's(1warmuo+3sets)
Front LAt Pulldowns(3sets) +1D
Lying Rows(3sets) +1D
Shrugs(2sets)
Preacher Curls(3sets)
Hammer Curls(3sets) +1D

Each session has 3 drop sets. I will be doing only one in rotation.

I have done 1week of this routine. So i'm just getting into it. Am not very sure about it, but am going to give it another week or so before doing any tweaks.

BulkMeUp

I have just completed the 4th week of HIIT. It started at 5mins +1min each week. So this week i have completed an 8min session. Here are todays session details:

Equip: Ellipitical

Warm up: 3mins
level:1/1/3
max HR: 120

HIIT: 8mins
max HR: 168
low level: 3
high level :9

cooldown: 2mins
level: 1/1
max HR: 140

Pylon

Sounds like we have similar goals. I'm plannign to bulk once I get to 10% as well. Teh only diff is the starting weight. I'm around 16% as of last measurement, but I weigh around 280. Good luck!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

BulkMeUp

Thanks Pylon. Thanks. wow! 16% at 280 dosent sound too bad at all! If you drop down to 10%, Im sure you will be at ~250? Better than where i want to eventually be.

BulkMeUp

I was walking to the gym this morning. At the traffic light near the gym, some guy walked into the traffic and was yelling. He passed within 6-10ft from me. He then put his black breiefcase on the middle of the street, took out a bank card and began waving it and continued to yell some nonsense. I thought he was trying to get a cab.

Anyway the lights changed and i continued on my way to the gym which is only a few doors down from this intersection. I did my HIIT and walked out of the building. A couple guys (one was a trainer at the gym), yelled 'Hey, excuse me!' I stopped and looked. The area was cordoned off and everyone was standing behind the yellow tape. One of the guys said i would have to go around the block as the entire intersection was cordoned off. There was a cop car in the middle of the intersection.

Someone said something about a bomb. I didnt know what it was all about. So i continued and went around the building. When i got to the next intersection, i could see down the street. The cop car was parked right next to the briefcase. A cop said that the area was closed due to an unidentified package.

I went home and looked up the news channel on TV. Apparently this guy walked into the bank and told one of the tellers that he had a bomb. Then he walked into the street and the rest was as i described above.

The guy was arrested a short while down the street and admitted to doing some cocaine.

Eventually the bomb squad was called and they finally determined that it did not contain a bomb.

Imagine, this guy passed in about 6-10ft in front of me and if he really had a bomb that went off, i probably have gotten blown up along with all the people around as there were plenty since it is downtown and saturday is the busiest day of the week.

Scary!

Story here : Bizarre Bomb Threat

Pylon

Dude, that's just creepy.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Pylon

That's about what I'm figuring too. I'm pretty blessed with a big frame (check my pics if you like.) I packed plenty of mass onto it at one time (that would be the "before" pic), but have dropped about 70lbs since then.

The wieght diffence may be height, too. I'm about 6'1". How tall are you?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

BulkMeUp

Yup. You are a pretty big guy. I'm sure you will look awesome once you hit 10%
I'm 6'. So not much shorter than you, but ~1/2 your weight I'm basically a skinny guy. so i gotta work a lot more harder to grow

BulkMeUp

This was the end of the second session of this routine. I dont feel it much (as i do upper bod. Except of lying leg curls. The hurt. Gotta keep an eye on that.). So am not sure if this leg routine is good. But on the other hand i am just getting into ti and once i increase weights, things might feel better

Before i post the routine, i would like to explain about the weights. Incase anyone busts a vein laughing at my weights.

Since this is a new routine, i lowered the weights (between ~10% to 35%) for the following reasons:
a) I want to work on doing all exercises with very good form and not just count weights.
b) I am trying to do it with a 60sec rest interval with a total wo time of 45mins or less.
c) I am not eating to bulk presently, so i am not focussed on churning out the reps and hiking up the weights even though i will keep trying to do so whenever i feel possible.

Squats: warmup-50x10 , 100x9 , 100x9 , 100x8 , 100x9 = Previously i used to go down until my hammies were parallel to the floor (i could squat 160x10 for 4 sets. This after doing 4 sets of legsled). But with this routine i am going down until my quads are parallel to the floor.
Leg Extension : 80x10 , 80x10 ,80x10
Lying Leg Curls: 50x10, 50x10, 50x10 = These hurt my hammies while doing them. Need to keep an eye out on this. On a previous routine i did overtrain them and towards the end of the routine doing this got painful and weights started to go down. Not a good sign.
Calves (seated): 100x10, 100x10 = I think i might aim for 12-14reps for these next time.
Calves(Standing) : 135x12, 135x12
Abs (machine): 55x12, 55x12, 55x12, 55x12, 55x12.

Total time: 45mins

BulkMeUp

Seems like my bf has dropped by 1% If this holds until next weekend, i think i would def believe it has dropped.

Date - Weight - bf% - lbm - fat
9-Apr-05 161 16% 135 26
16-Apr-05 160 16% 134 26
23-Apr-05 159 15% 135 24
30-Apr-05 159 15% 135 24

Tom_B

Hey, it's about time you started a journal!

dosen't it suck that you get to re-comp right now and I have to bulk were doing exactly the opposite of what each other wants. O well .. congratz on the bodyfat thing, I think you should also post some measurments and /or pics


P.S. thats insane about the whole crazy guy thing , and thats exactly why I'm gonna get muged and killed down there LOL

Pylon

You may have to work hard to grow, but trust me, it's no fun trying to get the growth off! At least you get to eat! (OK, I get to eat a lot too. One nice thing about being my size is that even on a cut dietI'm looking at 2300 cals. Not too bad.)

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

BulkMeUp

I know. I'v just been lazy to plug in the values regularly.

I'd rather be doing a bulk. But i need to get into a better bf before doing so coz i want to look big but in shape as well. I am going to review things at the end of june and if progress is good, then i shall keep at it if not i shall go on a cut slowly.

Thanks!
I think i shall take pics when i get to 10%. Coz then i shall look more 'presentable'

Yeah! i have never seen anything like that before.. The streets were crowded with saturday shoppers.. thank god nothing happened..dont worry, it is not a dangerous place.

BulkMeUp

I agree!
Last year i did a bulk and got from 155/16% to 176/18%. But then i did a cut (going down to ~1700cals). I got a bit overenthuastic and dropped down to 156/18%. So i lost all the fat and the lbm! anyway, it was my first serious bulk and cut so i did learn a lot. That is why i am presently doing a recomp to avoid the same mistakes.

BulkMeUp

OWW!! hammies hurt a bit. Esp area behind the knees. Not sore hurt but pain hurt.

Tom_B

O come on , I did it LOL

Tom_B

How'd you hurt them while doing the hamstring curls? Bad knee postioning??

BulkMeUp

maybe this weekend, if i feel like it.

BulkMeUp

It wasnt the muscle that was sore. More the area between the skin and muscle. I realised last night it must have been the leg extension. The seat pad on the one i like to use (coz the positioning is right for me) had gotten worn out. So my legs pressed against the hard plank under the seat and was not cushioned properly. So i suspect this is what caused the problem. Oh well, will try a diff machine next time.

Pylon

Ouch. Take a towel next time!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Emma-Leigh

Yay - An Adrian journal! Good Stuff!

BulkMeUp

Yes. I am gonna try that. Am also going to try and see if i can adjust the other ones to suit me.

BulkMeUp

yes finally! Hopefully this journal will help me achieve my goal.

BulkMeUp