View Full Version : Bulk to Cut: A mans journey into his physique
Your name here
01-04-2003, 02:13 PM
I signed up mostly to start an Online Journal, I must admit. That said, here is my somewhat personal information. I don't like my Information or pictures posted all over the net, I am paranoid like that. Maybe when I get a better feel for this message board thing, I will post before and after pics.
I am 5'10, 185lbs- have no idea of my bodyfat percent. Probably pretty high, 15% or so. I am going to bulk anyhow. It will probably be march before I got down to 8% or so, and bulking in the spring isn't something I want to do. My goal is to hit 190 at 8-10% BF by the end of my cut. My lifts are not great, but I have seen on here that it does not matter, only that I progress. That I will do. :D
My diet for this bulk is not going to be great. I will be eating about 3800 calories, and eating a bunch of chicken and rice doesn't work, even beef and rice gets old when I am eating 600 calories a meal 6 times a day. I simply cannot gag enough down to reach my caloric intake.
I will eat healthy however. Many vegetables, fruits, and as little processed foods as possible. Burritos will be supplimented once in awhile for the sheer calorie intake. I count calories meticulously, and keep my Carbs at ~55%, Protein at around 15% and Fats around 30%. I will limit my fast food to once or twice a week. Pastas, beef, chicken, milk, eggs, veges, fruits, yogurt, rice, etc. I won't cover much on diet, except to comment on total calories consumed and if I cheated and ate mcdonalds that day or not. ;)
I don't follow any particular routine, just a 3-day split, with low volume. (relatively) I will work on incresing my volume slowly. I am not a beginner really, but not quite intermediate. I lifted for a few months in the past, quit, and started again recently. For the last few months, I have been losing weight. I was starting to get to be a porker. (195+)
I am also an ex-smoker, only been smoke free about a year now. My cario fitness is pretty sad. During my bulk I won't do much, if any at all, but I will work on it in March.
My bulk plans go 11 more weeks. Until March 23rd. March 24th I start my Cut, and plan on being in swimsuit shape by the around May 20th or so. When my cutting phase starts I will focus on diet in these journals.
Hmm, I think that covers all my personal information and goals. Now comes the fun part. :p
01-04-2003, 02:21 PM
Eventhough you signed up for the journal, have a look around. I'm sure you can find some useful info. Ask a question if you can't find what you want through a search.
Your name here
01-04-2003, 02:35 PM
Saturday, January 4th, 2003. (ack, where did last year go)
I warmed up for 2 mins on the bike, and headed over the the squat rack. No hot chicks in sight, just a bunch of old men playing around on the machines, good deal. So not to embarrass myself, I started with 135, and did 8 reps.(2 mins between sets) I should mention I just go to parralel. I can't figure out how to go any lower without upsetting my center of gravity. Still working on that.
Next set I did 155, 5 reps. Followed them with a set of 185, also 5 reps, and finished with a set of 205 at 3 reps. NEW PERSONAL RECORD!!
I did calves after on the leg press machine next. I tried to do them free weight, but the squat rack my gym has is funny, and I couldn't manage it. (would rather not say the gym I use as well...sorry)
Since this was the first time I had used the leg press machine, I started out light. Two plates. 180lbs. (just plates, not sure what the contraption weighs, bar and feet plate etc)
Did three sets total, First set did 180, 10 reps.
Second set I added 25lb plates, and did 8 reps. (230lbs)
Third set was a bit harder, and managed 8 reps at 270. (took off 25's and added 45's)
Hope I did the mental math right.
My legs felt demolished, so I headed over to do some sit ups and side bends. Not sure what else to do on leg day, since I had hit everything else previously this week. (usually I do arms on leg day)
I used the decline bench with a 25lb plate. The decline benches have four settings on the degree of angle. I am not sure of the degree, but I put it at the third. I would say it is 60 degrees or so. (??) Did two sets of super slow crunches on this, 10 reps. (I do sit ups three times a week, so only do 2 sets each day)
Lastly I went and did 2 sets of sidebends at 10 reps, with a 55lb dumbell. 2 reps each side.
I realized I was pretty much finished then. Total time- 30 mins. Oh well, as my volume increases so will the time it takes. It was all and well that I was done though. My breakfast hit me at about that time, and the place I was situated was between some people.
Off to my right, there was two guys on the smith machine. (not sure why they were using the smith machine if they had a spotter....) and an older guy doing some sort of olympic style lifting. (EZ curl bar with 25's, hanging on to bar with overhand grip, pulling up, parallel with his body and stoping with it at his collar bone, arms at this point are pulled up like chicken wings..odd) Anyhow, I let lose a big ol protein bomb and had to duck out before a mob started. Whew.
Overall, I was happy with it, I didn't puke or anything- I am not that advanced yet. LOL.
Your name here
01-04-2003, 02:39 PM
Thanks Natedogg, I will. :) I spent quite some time reading the WBB articles and everything before I realized you had a message board. I have spent some time quietly lurking and reading the stuff. I don't know a whole lot about lifting, so didn't feel the need to register to give people poor information. :)
01-04-2003, 04:49 PM
No problem (it's not my board by the way..it is the board of Yatesnightblade).
Sounds like a decent leg workout. You should really try to get into a routine though. If you check out the WBB routines, and check out some of the other journals in these parts you can definitely get some great ideas for routines.
FYI...The old guy you talked about at the end of your post was most likely doing "upright rows." Not an olympic lift, but a lift that is meant to target the delts and traps.
Anyway...nice job :thumbup:
Good luck with all of your goals!
Good luck with everything. Try adding in some hamstring work...maybe some SLDL's and leg curls. I still think you should try doing ATF squats. Try just using the bar and go atf a few times. I think it's wierd for everybody when they're not use to them anyway. Alter your leg spacing and see how that affects it. You kind of have to play around with it. Good luck again.
01-04-2003, 09:48 PM
Great Journal Title dude:thumbup:.
I really enjoyed reading your post....I truly felt I was in that gym with you so I'm glad you didnt puke...hee hee ;)
Hey welcome to the board. Good luck with everything...
One comment, though...your diet breakdown sounds a bit strange. Only 15% calories going to protein? That sounds very low...I'd suggest getting that to at least be 25% or so. If you are taking in 3800 cals everyday, 15% is only about 140 grams of protein...which is probably low for your bodyweight.
Your name here
01-05-2003, 01:21 PM
Thank you for the comments everybody- I have not decided If I am going to do SLDL's on leg day or back day(mondays). I am not a big leg curl type of guy- I feel funny on machines. ;)
My decision to use the 15% number was based off of some articles I read on this site- suggesting 1.4-1.8g of protein per Kilo. Which is 15%, which is a number that is supported by the ADA and ACSM. (8%-15%) I just assumed the high number suggested by bodybuilding magazines was done because they wanted to sell more protein powders. :)
I don't know alot about this- most of what I know is what I read. Is it common knowledge that I should need more?
Today is an off day- Cheated last night at the Casino, had their all you can eat buffet and probably ate 2k calories. Oh shame. Lost 20 dollars on quarter slots as well. Bah.
01-05-2003, 04:29 PM
I believe the most common number, well, here in the states anyway, is 1 gram of protein per lb of body weight if you are one who practices weight training on a regular basis. IMO, 15% of calories from protein is WAY too low.
Your name here
01-06-2003, 08:11 AM
Monday January 6th, 2003.
Today was back day- The first monday of the year. Today was packed full of new years resolutionists, and my workout felt like I was at times square at midnight on Jan 1st. Sheesh.
First thing I did was bent over barbell rows. The T-bar had a line, but the squat rack was, as usual, empty. I started with the bar, olympic sized- one set of 10 reps for a warm up.
Second set I threw on some 25's and proceeded to do 8 reps of those @ 95lbs. Now that I tested the waters with my toe, and then my whole foot, I decided to go all out and thrash my back. I took off the 25's and put on some 45's. I did 2 working sets of those at 6 reps. It was all I could get out.
I figured what the hell and decided to do some Good mornings since nobody was waiting for the squat rack. I had not done these in quite some time so I practiced with the bar. A bit wobbly, so I decided to keep it relatively light. One set of the bar at 10 reps- followed by 95lbs at 8 reps, and 125lbs at 8 reps. I think I could have gone higher, but I did want to keep it light. I probably shouldn't have gone that high, could have hurt myself, but the Iron Madness had it's grip on my mind.
I then did shoulder shrugs. I tested it out with 55lb dumbells, did 10 reps. My second set I did 60lb dumbells, and my third set I did 65lb dumbells. Wow, I feel strong for some reason. Now if I could only curl that much. Or bench it- LOL.
The leg press machine was empty now- so I went over and kicked out a few sets of calves. Should I not train these three times a week? My first set I did 180 in plates. Easy, threw on a 45 on each side and did 12 reps. My third set I hit a new PR (not hard since Friday was the first time I did leg press calve raises) at 12 reps of 320- just plates again. I think the feet plate bars weigh 45lbs- It is very similar to this one- http://www.nebula-fitness.com/6000a.htm
Anyhow, did some more sit ups as well. Did one set of static holds. 3 holds at varying degrees, for 6 seconds(8 reps). 25lb plate, at ~45 degree angle. Did a set of 8 reps of superslow sit ups as well, and finished it off with a set of twisting decline crunches. (these really burned)
At this point my lats were feeling a bit less battered, so I did two sets of lat pull downs. at a #8- have no idea what the weights are on these. (8 reps each)
Finished the day with three sets of Tricep pull downs on the cable machine. EWW, I know, but all the benches on the free weights were full at this point and I didn't feel like waiting.
Total time of workout- 40 mins.
BTW- I will probably increase my protein intake some, just to be on the safe side.
Your name here
01-06-2003, 08:18 AM
Oops- I just looked up good mornings on EXRX, and I screwed up.
I thought that good mornings were a back exercise, but it seems something I should do on leg day. DOH. I'm such a noob.
01-06-2003, 08:24 AM
I can relate to the crowded gym. I guess every gym on the country is getting its annual surge. I enjoy reading the vivid descriptions of your workouts. Keep up the good work.
01-06-2003, 08:29 AM
I agree with Nate.
I was up around 215lbs at about 20+% BF, had my protein leves around 275 + - g per day (45% of cals from pro) and kept that pretty consistent throught my entire cut. I went down to about 175lbs at about 15-17% (just a guess) and adjusted the cals with the fat and carbs. It worked very well for me. In the beginning on my journal it shows a breakdown of the diet, again it worked very well. I owe a lot to the member of this board for helping me out, especially Robboe (the chicken daddy) and Fran (FAngel).
Nice journal man! Keep up the hard work and you will reach your goals!
There is definitely a lot of misinformation about protein intake. Anytime you see numbers like 300 grams+ for natural builders, its probably way too high. However, shooting for a gram/lb of bodyweight is probably a safe bet - its a bit higher then the most recent recommendations from research but its not going to hurt and it may help.
Your name here
01-08-2003, 10:36 PM
Well, now that the boards are back up...
Wednesday's workout didn't exist. I was forced over at work- a 12 hour day and after I woke up I didn't feel like going in the hour and a half I had before going back into work.
Wednesdays routine will have to be done tommorow morning. Will post it then. :)
01-08-2003, 11:22 PM
It's not necessary to work calves 3x a week. Just work them on your regular leg day.
Something for the hamstrings is definitely in order. Even though you have an aversion to machines, you may want to overcome it long enough to get try out the leg curl. I personally prefer single leg curls. BodyMasters and Hammer both have pretty good upright single leg machines. You won't get cooties if you check them out. Live on the edge :D
Your name here
01-09-2003, 06:58 AM
Thursday, January 9th 2003
New Year crowd is still out in force. The gym was not nearly as packed as Monday, so that is a good thing. Today was Chest and Shoulder day.
I warmed up on Incline bench with some 25lb dumbells. Did one set of 10 and jumped up to 45's after a short rest peroid. I did 2 sets of 6 with these, 2 min rest peroids, and dropped down to 40's and did one set of 8. I am so weak on my chest it isn't even funny.
I went over and did behind the neck presses next. Warmed up with the bar (olympic)- not that I needed warming up after my incline presses or anything- and threw on some 10's. I normally do 95lbs for reps, but I have never done shoulders on chest day. Did two sets of 65lbs. Decided to try some of those upright rows (they just look cool) and did one set with the olympic bar before the EZ bar got freed up. I then ran over and did 2 sets with 25lb plates on the EZ bar. (anybody know what the EZ bar weighs?)
I still had a few mins and a bit more gas left in me, so I went over and did some sets on the decline bench with the bar. I managed a set of 95lbs for 10 reps, and a set of 115lbs for 8 reps. (barbell) Sounds low, but I think my ATP stores or whatever were low at this point. LOL. I could barely move the bar- not sure how I managed to get 10 and 8 reps respectively.
Well, that was it for this workout. Not sure if the volume was overkill or not, still trying to make sure my workouts are not too short and not full of funky exercises like concentration curls, pec flies, or lateral raises. ;)
Total workout time was around 25-30 mins. (how people manage to lift for an hour is beyond me- does this type of endurance take time or what?)
EZ bar weights either 20 or 30 lbs. My gym has a chrome, shorter bar that is 20, and a longer, black matte bar that is 30....I would ask someone at your gym to be sure.
Your name here
01-11-2003, 07:58 AM
Saturday, January 11th, 2003
Overtime at work is getting old. This Saturday I have to work- let's hear it for 1 day weekends. Yay. Yesterday was a 12 hour day, as was the day before. Anyway, only got about 6 hours of sleep last night, and well, most of this whole week has only been about 5-6 hours. My workout wasn't too bad.
I froze my arse off on the way to the gym- after weeks and weeks of 60's weather, 18 degrees is freaking cold. When I got to the gym it was nearly empty. I guess not many new years resolutionists get up early on Saturday to work out. hee hee
Warmed up on the bike for a couple mins and headed over to the Squat rack. Started off with 135lbs @ 8 reps, 2 min rest, and did 185lbs @ 5 reps. Did 205 @ 5 reps and then hit a new PR at 215 @ 3 reps. That third rep was hard.
I decided to do SDLD on leg day instead of back day so I loaded up and psyched myself up for those. I prefer Straight back, straight leg deadlifts, so I did those. Did 135 for 8, which was really easy. Loaded up to 185 and did 5 reps. Loaded up to 225 and did 2 sets of 5.
Went and did calves as well. Started with 225 for 12 reps. (counting the foot plate and bar @45lbs) Loaded up to 275 and did a set of 10. Threw on another plate(took off the 25's) for 315 and did 8 more reps. Usually I would have stopped, but my calves didn't seem too effected so I threw on another plate and did a final set of 8 at 405. New PR Still testing the waters in the Calve department. I should do less gaps on my pyramid- Start with 315 for example. My calves should be nice and "warmed up" after my deads and squats.
I was planning on going pretty hard on my arms this week- But with as much as I have been working (and I have a physical job) I didn't want to overdo it. So I just did a Warm up set of standing curls of 25lbs for 10reps. Then did a set of 30's for 6, and one set of 35lbs for 3. I always neglect my biceps. I am the opposite of one of those chest guys. I prefer squats, deadlifts and back exercises and the days I dread going to the gym is chest and bicep days.
Oh well- my left elbow is really sore, I hope I am not getting tendonitis. 60+ hours of work and lack of sleep is not good. This next week I am going to sleep 8-10 hours. LOL.
Weighed in at 184 in my boxers today. Last Saturday I was 185, but I think that was water weight. I had drank alot of milk with my cereal that morning. Who knows. my diet isn't the cleanest right now- but I am eating close to 4k calories still. (~3800)
Workout lasted 40 mins.
01-11-2003, 04:39 PM
Congrats on the PR's. Nice strength with the squats.
Cool journal man. One thing I noticed is you don't include a lot of elaborate information pertaining to your diet. Since you're cutting, some of us on the board here may be able to offer some better suggestions if you posted a little bit of your diet.
Aside from that, good luck with your goals. It looks like you're well on your way with your head on straight.
Your name here
01-12-2003, 08:37 AM
Oh, I am bulking first. :)
My diet isn't the cleanest at the moment, which is the reason I am not really bothering with posting much about my diet. :hide:
In March when I start cutting I will post my diet.
Thanks for the compliments from everybody though- hearing them from my friends (which are couch potatos) isn't really much, but seeing them on this board makes me feel good.
Your name here
01-15-2003, 11:26 AM
I neglected to post my routine Tuesday. My work schedule is hectic right now. Third shift is missing like 7 people, and if I don't go in 4 hours early, I get forced 4 hours more. The newest trainees start Thursday, so after that the chances of getting forced will be nil.
Don't have alot of time- so I will condense it. My workout was pretty much the exact same as last weeks, except without the GM's and I pushed myself for a couple more reps on each set. (same weight)
Didn't get called in early today either, so there is the chance that I will get forced. Tommorow is my normal workout day, and I hate going into the gym later in the afternoon, so I hope I don't get forced.
I still plan on keeping this journal- though I have to hunch my back to the chest beating and **** hurling done by some of the more socially challenged on this board. I never knew so many people could take offense to innocent material and be such dicks about it. Oh well. As Henry Ford is reputed to say- "When everything seems to be going against you, remember that the Airplane takes off against the wind, not with it."
01-15-2003, 04:38 PM
"I still plan on keeping this journal- though I have to hunch my back to the chest beating and **** hurling done by some of the more socially challenged on this board. "
01-24-2003, 04:31 AM
Originally posted by Your name here
As Henry Ford is reputed to say- "When everything seems to be going against you, remember that the Airplane takes off against the wind, not with it."
So, are you gonna fly or what ???? :)
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