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View Full Version : Fail Bulk 3 months progress.



Girn26
10-24-2009, 11:59 PM
First off, let me say I know I gained a lot of fat. In the beginning when I started weight lifting I was eating too many calories for the first 2 months.. I ended up gaining 20lbs on that time, which is why you will notice the failed bulk. I have slowed it down considerably now, now I am gaining a respectful 1lb a week. Now the point of this thread is to know if anyone can notice any difference in muscle gain? Ill start by posting the pics, then what I eat on a day to day bases, and my routine. Without further ado,

Before: 150lb 5'11
http://img98.imageshack.us/img98/1598/july19back.th.jpg (http://img98.imageshack.us/i/july19back.jpg/)
http://img98.imageshack.us/img98/8297/july19front.th.jpg (http://img98.imageshack.us/i/july19front.jpg/)
http://img98.imageshack.us/img98/5871/july19side.th.jpg (http://img98.imageshack.us/i/july19side.jpg/)

After: 174lb 5'11
http://img163.imageshack.us/img163/7889/33451477.th.jpg (http://img163.imageshack.us/i/33451477.jpg/)
http://img11.imageshack.us/img11/7128/46961262.th.jpg (http://img11.imageshack.us/i/46961262.jpg/)
http://img41.imageshack.us/img41/4673/91148546.th.jpg (http://img41.imageshack.us/i/91148546.jpg/)

My diet, which was roughly 3800cals in the beginning.. I gained 10lb each month of august and september, have since brought it down to 3600 and gaining 1lb a week... I follow this diet plan RELIGIOUSLY!.. I barely ever eat junk.. maybe once every week or 2 weeks.

morning:

2 eggs 2 egg whites with hasbrowns/potatoe wedges
yogurt

pre workout shake:

1 cup milk
24g protein
32g tbsp all natural peanut butter
2 tbsp olive oil
40g oats

Lunch:

2 whole wheat bagels with cream cheese
1 banana

post workout shake:

80g dextrose after workout (none on off days)
36g protein
16g all natural peanut butter
banana

dinner:

1 chicken breast
rice
vegetables

before bed:

2 whole wheat sandwitches with 4 tbsp all natural peanut butter and hour to hour and half before bed

My routine:

chest, back:

dumbbell\barbell bench press (alternate dumbbell/barbell every week)
incline dumbbell bench press
deadlifts
wide-grip pullups
chest dips with weight
bent over one arm rows
shrugs

legs:

Barbell Squat
Leg Press
Lunge
Stiff-Leg Deadlift
Leg curl
calve raises
ab crunch

arms:

seated curls
hammer curls
narrow grip bench press
skullcrushers
seated dumbbell shoulder press
standing front laterial raises
side laterial raises
tricep dips with weight

Gains:

when i started:
Bench press 100x5
Deadlifts 155x5
Squats 140x5

Now:
Bench press 160x5
Deadlifts 275x3
Squat 225x4

Do you think I should continue with the bulk, or cut or what? In my opinion, i think I should keep bulking for another 4-5 months then shred all the fat.

CleverName
10-25-2009, 02:17 AM
I don't think it's a fail bulk. You look thicker and you are stronger. Fat is just an inevitable side effect of bulking. Some put more on than others. Go ahead and keep bulking if you like, and maybe start cutting closer to Spring!

McLaughlin
10-25-2009, 06:48 AM
I really agree with CleverName, just keep bulking through maybe February or so, and then start cutting down for the summer months.

Also, keep up the good work, your progress has been really good.

bass slayer
10-25-2009, 09:57 AM
Dont worry about it right now dude. Right now you are working on adding muscle, and you are doing a great job. I agree with the others, continue with the bulk and then work your ass off during the spring to cut off the fat.

d0rkyd00d
10-25-2009, 11:29 AM
I guess I'll have to be the voice of dissent....I've read in many places that really one is only capable of adding about 2 lbs of muscle a month, and the rest would be fat....do a slow, clean bulk. It might take longer, but at least you won't have to "work your ass off" when spring rolls around.

Just my two cents. You do look like you've put on muscle, though. Don't be so hard on yourself.

natediesel
10-28-2009, 01:48 AM
what you got goin for cardio? that dude unholy is doin well with both hiit and ss cardio...

regardless of the science (haha sorry) i for one feel better if i get the legs moving rapidly for at least a bit

Girn26
10-28-2009, 02:52 AM
i do cardio twice a week, 170bpm heart rate for about 20 minutes, usually burn 200cals then stop

ZenMonkey
10-28-2009, 08:49 AM
Id probably find a better routine and get on a carb cycle.

Girn26
10-28-2009, 10:25 AM
any suggestions for a new routine? want to keep it a 3 day split.. dont want to start SS right now until ive exhausted a routine simliar to mine.. maybe I can make it more effective by doing chest/triceps days instead of chest/back or something like that..

Sean S
10-28-2009, 11:23 AM
Starting Strength is a superior routine for a relative beginner like yourself. I don't really understand why you would want to continue an inferior routine when there is something out there that has proven very effective for increasing size and strength to new lifters. Ultimately you will have to decide what to do though.
If you aren't going to do SS, then I would do a 3 day split of one day each for SQ, BP, and DL. Really focus on driving up the poundage on the main lifts. On SQ day pick 3-4 assistance moves that hit the low back, hamstrings, and abs. On BP day pick 3-4 assistance moves for the shoulders, triceps, and upper back. On DL day again pick 3-4 assistance moves that cover the low back, hamstrings, and lats. You have way too much isolation work in your routine in my opinion. This is taking energy and recovery away from improving the main lifts.

Unholy
10-28-2009, 11:32 AM
As far as how much muscle someone can put on in a given time it will greatly vary from person to person. It's safe to say that under the right circumstances a new lifter can gain 10-15lbs of LBM in a year. A seasoned lifter will be lucky to see 6-10lbs in a year, sometimes even less. If you are gaining at a rate of 10lbs a month you can safely assume that ~8lbs of that is fat. Now I know someone will tell me I'm crazy or wrong but your food choices will make little to no impact on the composition of your gains. You need less of a surplus and some optimal macros. If you are still gaining 4+lbs a month you are piling on unnecessary fat. After you've given your body enough protein and nutrients for maximum protein synthesis anything extra will replenish glycogen and once that's topped off you put on un needed fat. You will end up spending a lot less time cutting in the spring and look/feel better year round. Remember your body can store fat at a crazy rate and once a fat cell is created it is never really destroyed. Your ability to store fat in the future is much better.

Girn26
10-28-2009, 11:46 AM
thank you great one! lol, so your saying I sholdnt try to gain 4-5lb a month? I thought thats what bulkers usually try to aim for. 1lb a week

Unholy
10-28-2009, 02:40 PM
Definitely saying that! You should read the article by Daniel Roberts "To Bulk or To Cut, That is the Question - Or is it?"