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ChrisH
01-12-2003, 11:25 AM
I had another journal, but im making a fresh start...
This is going to be the first time i've trained properly (never had diet in order), and im hoping for as much muscle mass as possible...
Im going to bulk for 6-7 months, then cut for two.
Im going to try to eat as much protein as possible along with quite a bit of carbs, not loads of fat but a bit.
Im aiming for 200g protein per day.
Im also going to get myself one of those george foreman grills to save me some hassle.

The offical start of my bulk is tomorrow but im gonna work out today with some protein and mass gainer. I'm planning on bringing mass gain and protein shakes to school, along with tins of tuna.

Diet today:
12:00 Beef roast dinner, 4 servings of chocolate fudge cake (LOL)
6:00 Mass gain shake (50carbs, 40g protein, about 20g fat from milk)
Expected - 8:00 (Post workout) Subway footlong roast chicken sandwich with bacon. Protein shake (40g protein)

Leg day today. I'm off to the gym.

ChrisH
01-12-2003, 04:09 PM
12/01
Legs/Lower back etc
Squats (warmup)
50kg x 15 | 50kg x 15

Single leg leg press supersetted with single leg leg extension
170kg x 10 | 60kg x 6

Good mornings
50kg x 15 | 50kg x 10

SLDL
50kg x 15 | 90kg x 8 | 110kg x 1 (was a bit knackered for last set)

Had my protein shake, pint of water, went and bought a subway footlong chicken and bacon sandwich and home. Also bought an icecream. Had mass gainer about 1hr before workout.

ChrisH
01-13-2003, 04:27 AM
Im kinda nicking eclips1's journal layout for some parts of my journal, let me know if you don't want me to man.

So far today
Meal 1 - 2 x bacon sandwiches (10-20g protein), some fruit
Meal 2 - Mass gainer (40g p), footlong chicken and bacon subway sandwich (~20-30g protein im guessing)

Can anyone make a guess at the protein or nutritional values of the sandwich i just said. It said that it was 600-700cals with 10g fat, thats just with chicken, i got bacon too.


Soreness from lower back/legs workout yesterday: not too bad, just lower back, hamstrings and glutes.

bradley
01-13-2003, 10:52 AM
http://www.subway.com/

You can get the nutritional info here for the subway sandwiches. As for the bacon sandwiches they probably aren't good for much except some fat.

ChrisH
01-13-2003, 04:08 PM
The bacon is just on there for taste really, what I meant was a roast chicken sandwich with bacon on it.

Meal 3 - Chicken and rice (20-30g protein, few carbs)
Meal 4 - Mass gainer with pint of milk (40g protein, 50g carbs), Protein powder with milk (40g protein)
Now im going to have a pint or two of water and go to bed.

ChrisH
01-13-2003, 04:09 PM
Oh right you meant the ones for meal 1, ok.

ChrisH
01-14-2003, 03:39 PM
Tuesday 14/01/03
Chest/Tris/Shoulders
DB Bench: 14kg x 15 (warmup) | 34kg x 6 | 32kg x 2
Then I got bored of doing pecs and forgot to do some flyes.

Tricep dips: BW x 8 | BW x 6
I suck at dips

Tricep cable pushdown: 30kg x 8 | 40kg x 8 | 50kg x 6 | 50kg x 8

Narrow grip BP supersetted with skullcrushers
30kg x 8 (BP)
30kg x 6 (Skulls)
30kg x 8 (BP)

Shoulder press: 18kg x 6 | 15kg x 2

Cable lateral raise: 5kg x 5 | 5kg x 5



Pretty decent workout, v quick, only half an hour for three muscle groups. Wasn't v pleased with bench, but its to be expected since I didnt train for ages over xmas and new year (gym was closed and had stuff on).

Food today:
Boiled egg, toast

Mass gain shake

(Workout)

Baked potato, beef and veg

Ice cream and pack of sweets.
--------------------------------------------
Diet was terrible today, i'll have quite a bit of protein tomorrow to make up for it.

bradley
01-14-2003, 04:09 PM
Eat more and more often. Make it a priority just like your training and I think you'll be pleased with the results.

ChrisH
01-14-2003, 04:55 PM
I'm trying :P
Diet got screwed up today because I stayed home, so was really lazy all day.

ChrisH
01-15-2003, 06:56 PM
16/01
No workout today

Food today:
2 bacon sandwiches, some fruit
footlong roast chicken and bacon sandwich (25g protein)
Weight gainer (with milk) (40g protein)
Weight gainer (with milk) (40g protein)
Protein shake (with milk) (40g protein)
Protein shake (with milk) (40g protein)
Footlong chicken tikka sandwich (about 15g protein im guessing)
Weight gainer (with milk) (40g protein)

Total protein: ~240g (bit extra to make up for yesterday)
Should i be counting everything else at the moment, or just concentrate on protein?

ChrisH
01-21-2003, 04:02 PM
20/01

Haven't updated in a while...
Leg day today, me and my training partner decided to re-evaluate form on leg press. Man does that feel better :D
Can't be bothered listing exercises, but I deadlifted more than I have before.

Deadlift
200 x 1 | 242 x 1 | 286 x 1

The 286 is actually three plates, but the bar only weighs 10kg (22lbs), not 45.

ChrisH
01-21-2003, 04:03 PM
21/01
Screwed up on food and sleep today.
Started a chest/tri/delts workout but felt like crap so stopped.





:(