BTs Just F#ing Do it Bulk Log

Training Training Logs
1

Purpose of this log: Bulk. The point of keeping track of this is for my own future reference to look back and see what did and didn’t work. Feel free to leave comments or constructive criticism along the way. I started the bulk on April 06, 2010, and will complete the cut on Tuesday April 6, 2010, and will finish it on Tuesday June 29, 2010. That’s 12 weeks.

Note: this is a continuation (if it can be called that) of my cut that I successfully wrapped up yesterday. I tracked it here in case you’re curious: http://tnation.tmuscle.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/bts_getting_diced_and_peeled_log?id=3611250&pageNo=0

Starting stats for April 06, 2010
Age: 26
Height: 6’0" (183 cm)
Weight: 172 dry as hell yesterday, about 185 today
BF%: I’d say between 6 and 9%
Training Age: Started 10 years ago and have been on and off since then. Worked to a max bench of 315 and a max dead of 495. Been doing pretty well recently. I’ll post my lifting stats as I go.

Goal ending stats:
Weight: 210 lbs (84 kg)
BF%: ~10%

Progress pics will be posted here and there.

edit - below in quotes is what I originally had typed. Once I started the log I changed it to the above.

Remember you miss 100% of the shots you don’t take, so SHOOT for goodness sakes. You also reap what you sow, but if you don’t sow, how do you expect to grow?

Replace the “THINKING about it” with ACTION and get going.
Don’t stop and think of all the rules, and reasons or conditions of the field - Just PLAY.

If we lived in a perfect world and everything fit in perfectly challenges would not exist but then neither would the victories.
Victory is sweet, but before you can win you have to play in the game.

JUMP IN NOW!

Just buckle down and go to work and JUST F#ING DO IT!

2

I think I’m going to make my Halloween costume muscle themed this year. That’s 7 months away. Should be plenty of time to get (at least kinda) scary big.

3

Sweet I’ll be following you the opposite direction. You’ve proven your dedication and practice what you preach with great results on the cut. I’d like to hear your plan on the lean bulk. Take advantage of post-cut anabolism…the scale will shoot up QUICK with the extra calories.

At your level of leanness your body might favor fat gain initially so a gradual increase in cals is probably pretty smart instead of going straight to the “GFH” diet.

What’s your plan as far as diet and training on a weekly basis?

4

[quote]phatkins187 wrote:
Sweet I’ll be following you the opposite direction. You’ve proven your dedication and practice what you preach with great results on the cut. I’d like to hear your plan on the lean bulk. Take advantage of post-cut anabolism…the scale will shoot up QUICK with the extra calories.

At your level of leanness your body might favor fat gain initially so a gradual increase in cals is probably pretty smart instead of going straight to the “GFH” diet.

What’s your plan as far as diet and training on a weekly basis?[/quote]

Diet: I think what you mean, rather than “at [my] level of leanness,” is ‘at my state of having been in a severe calorie restriction (for an extended period),’ that my body “might favor fat gain initially”; but I caught your drift. I’m still working out the plan, but I do plan to take it easy at first.

I’m planning to do something similar to the anabolic diet, but perhaps with the tweaks recommended by CT and others in this thread (which may ultimately make my diet somewhat similar to the TKD approach I successfully used for the majority of my cut, because if that can keep muscle on during a calorie deficit, then simply by bumping the fat and or carb cals, I should be able to add muscle, especially if fat is closer to a healthier range – I think I was definitely too low on fat during my cut, but i couldn’t really help it… I had to cut the cals from somewhere to lose the weight!).

Anyway, here’s the thread I was talking about: Forums - T Nation - The World's Trusted Community for Elite Fitness I’ll provide my own insights, theories, and plans as I come up with them.

As for the not approaching the diet with the “GFH approach,” like I said, I hear you. I’m going to take it slow with the carbs especially, and cals will be somewhat moderate and near (calculated) “maintenance” for a while, even though I am lean, because I was on such low calories, which has definitely messed with me a little bit.

I’m going to not be afraid of doing a little HIIT here and there to keep any out of control fat gains at bay (of course I’ll not be relying on HIIT – I will just keep track of carefully and manipulate overall cals to tbe best of my ability in addition to the HIIT…

Training: I don’t really have a solid plan at this point, but It’s most likely going to be a HTH training program similar to how I structured my cut. I’ll structure my lifting volume based on the caloric timing of the week. For the most part it will be a lot of heavy ass lifting, but I will likely vary the reps a little more and go a little higher than 3-5 at times.

I also perhaps will decide to place a couple HIIT sessions in the week strategically to keep both muscle endurance high (yet not interfere with leg workouts), and keep insulin sensitivity high as well, and or for the purpose of burning off some glycogen after a carb up. We’ll see. I’m still thinking about it and still recovering from the cut.

5

Remember you miss 100% of the shots you don’t take, so SHOOT for goodness sakes. You also reap what you sow, but if you don’t sow, how do you expect to grow?

Replace the “THINKING about it” with ACTION and get going.
Don’t stop and think of all the rules, and reasons or conditions of the field - Just PLAY.

If we lived in a perfect world and everything fit in perfectly challenges would not exist but then neither would the victories.
Victory is sweet, but before you can win you have to play in the game.

JUMP IN NOW!

Just buckle down and go to work and JUST F#ING DO IT!

6

Tuesday April 6th, 2010

I started the AD at lunch today. All last night and this morning I freaking went to town on carbs and everything I could get my hands on, but now it’s back at it. training tonight, but will just do some instinctive stuff. Maybe a little HIIT for 20 min or so to speed along the process of becoming fat adapted (to burn off glycogen). Bye bye carbs :confused: I’m sure I’ll easily be able to handle it though since I’ll be eating excess cals. Lunch today was no issue. I had a 1/2# burger with cheese on lettuce with a salad with ranch.

I’m thinking about signing up for an online food tracking log, so I can link it here. I’m just not sure which one yet. I’m very picky. I’m thinking calorieking.com because I like their database.

7

edit, although i can just get all the data from those sites for free and keep track of it in excel, which I like to do also. It’s just more difficult to share that way. We’ll see.

For ppl interested in starting to keep a food log, this is a helpful article: Strength Training, Bodybuilding & Online Supplement Store - T NATION

8

[quote]BulletproofTiger wrote:
Tuesday April 6th, 2010

I started the AD at lunch today. All last night and this morning I freaking went to town on carbs and everything I could get my hands on, but now it’s back at it. training tonight, but will just do some instinctive stuff. Maybe a little HIIT for 20 min or so to speed along the process of becoming fat adapted (to burn off glycogen). Bye bye carbs :confused: I’m sure I’ll easily be able to handle it though since I’ll be eating excess cals. Lunch today was no issue. I had a 1/2# burger with cheese on lettuce with a salad with ranch.

I’m thinking about signing up for an online food tracking log, so I can link it here. I’m just not sure which one yet. I’m very picky. I’m thinking calorieking.com because I like their database.[/quote]

So it’s ~2:30 AM on Wednesday April 7th. I missed the workout that should have occured 7 or 8 hours ago. I’ve got a tight deadline at work and am burning the midnight oil. I’m sticking to the diet though without a problem. Pounding a New York as I speak. I’m moreso sticking to foods allowed on the AD at this point as I haven’t fine tuned my approach yet. For now successful iteration of consistent adherence will do.

Just a quick note - I found a really insightful zen blog called “Zen Habits” Archives - zen habits zen habits. It was #9 on Time’s 25 Best Blogs 2009 (a great list). For example, it’s helping me a lot with staying on top of this project (see the Productivity & Organization section – Productivity & Organization Archives - zen habits zen habits ); whereas I normally have ADD (and what can be some serious procrastination issues – which combined with the insane level of commitment I put into my cut in the past weeks, has put me in this spot), I’m currently (besides this little break :stuck_out_tongue: ) getting ish done like no other time in my life. Also, thanks to spike tablets which I wash down with tea (and some other BFBs (can I abbrv. brain function boosters like that?) :slight_smile: I will be returning to “Zen Habits” daily, (maybe even before I visit T-Nation… how’s that for anti-procrastination? lol

9

Doing the AD? Awesome man, I’ve been on it since Jan 1 and am loving it. I also eat a surplus of calories so I never had energy problems while dropping carbs. I know from your old log that you shouldn’t have a problem with it but some people get on it because they think they can eat complete shit foods on the weekends and still make progress. You get back what you put in and it isn’t the magic diet that allows you to eat cupcakes for breakfast on the weekends lol.

Excited to follow this new log man. Good luck!

10

Plan of attack looks good thus far. Ride that wave, man!
Best of luck, will be following for sure.

11

Your plan looks great. I am sure you won?t disappoint.

What kind of HITT training do you do? Thanks

  • Drew
12

Thanks everyone.

@ Drew (xvorlonx) - I usually do stairs in my building, exercise bike (20 sec on 40 off), jump rope (something like 80 jumps in 40 seconds, or as long as that takes, then rest for 20 seconds - a one minute cycle is one “set” - do anywhere from 10-20 sets), heavy bag work, or some combination thereof. I won’t be relying on them though. I’m just planning to do enough (1-2 per week) to keep insulin sensitivity up and burn a little extra fat if it accumulates.

@ ashylarryku - thanks for the positive comments!

@ BADASS MENTALITY - thanks for following!

I’ve been a bit lax with posting thus far, but I assure you I’ve been at work. Pics to come soon! I’m getting F#ing huge already! :slight_smile: i mighta put on a little more fat than I should have but I decided to go balls out for a week, which I know is not a great idea, but I was going with the supercompensation thing, and I also wanted to get out any and all temptations.

As far as the AD goes, I’m actually planning on swithing it up, and for the most part, I plan to not be in ketosis, as I will have pre workout carbs @~80 grams (and @~40 grams b4 the 2nd workout if working out 2X daily). CT’s post here Forums - T Nation - The World's Trusted Community for Elite Fitness

13

I’ve gained 30 pounds in one week. Pics or it didn’t happen… I know I know. But really I’m 202 right now, and I was 172 last week on Monday. A lot of that is water weight from dehydration and water weight from gorging on carbs and salt. A decent amount is muscle I’m sure, and a decent amount is fat as well. I wish I could continue to gain at this rate, but scale weight doesn’t mean sh!t. It’s muscle I’m after. I have a feeling that the scale weight gains will slow down a lot though once I get everything under control and now that I’m back to eating normally (although I am most certainly, deliberately eating for size)…

So reassessing my goals now, I’m planning to get my kcals and macros in check, continue to train my ass off, and just see how big I can get in 11 more weeks. I have a good feeling about this.

14

hey man did you find out the results of your contest?

.greg.

15

[quote]gregron wrote:
hey man did you find out the results of your contest?

.greg.[/quote]

The 3rd wave of weigh-ins finished yesterday, so I’ll have to wait (a couple weeks??) to find out.

16

ok cool. Well good luck. Hopefully you take that shit home

.greg.