Bulk Time!!!

Bigger Stronger Leaner Competitive Bodybuilding
1

This may be a lttle long but for those of you who read it and comment, I appreciate it! I’m 15 years old and I have been working out for about 4 years now. When I started I was a fat blob at around 145 5’1". I recently had a growth spurt of 9 inches in 7 monthes so my current status is 5’10" and a lean 12% BF, 123 LBs. But the truth is, I’m obviously scrawny, but I know ALOT about nutrition, macronutrients, and correct weight training.

My Goal: 170 LBs.
7% BF
The Time: May, 2007
~18 1/2 Months
The Plan: 5 Months BULK
3 Months CUT
5 Months BULK
2 Month CUT
2 Month Bulk
1 Month CUT
DO YOU THINK I SHOULD JUST DO 2 LARGER BULK AND CUT PHASES OR KEEP IT THE SAME?

I will be lifting 4x/week but for the first three I have to ride my bike 6 miles each way to my gym since I can’t drive.

My Diet:
6:30 AM - PROTEIN + CARBS
1 Cup Oats
1 Scoop Whey
1/2 Cup Berries
Banana
8:30 AM - PROTEIN + FAT
3 Egg Whites/1 Whole Egg
2 Oz Turkey
Whole Wheat Tortilla (5g Carbs)
10g Flax
1 oz. Almonds
11:30 PM - PROTEIN + FAT
5 Oz. Chicken
3 Oz. Broccoli
3 Oz. Snow Peas/3 Oz. Carrots
10g Fish Oil
1 Oz. Almonds
2:30 PM (DURING WORKOUT) - PROTEIN + CARBS
40g Whey
80g Maltodextrine/Dextrose
1L Water
5:00 PM (PWO) - PROTEIN + CARBS
40g Whey
80g Carbs
6:30 PM - PROTEIN + CARBS
5 Oz. Chicken or Lean Beef
Large Salad (Spinach, Bell Peppers, Romanian, Broccoli, Carrots, etc.)
1/2 Cup Brown Rice
9:00 PM - PROTEIN + FAT
1 Cup FF Cottage Cheese
5g Flax
5g Fish Oil
1 Oz. Almonds

3300 Cals:
~390g Carbs - 47%
~290g Protein - 35%
~80g Fat - 18%

According to the J.B. Calculator I need ~4000kcals/day so I’ll bump up my carbs a little more.

THE QUESTIONS:

  1. Is 300g Protein/day to much for my weight (125 LBs) or is it compenstaed for by the amount of excercise I do in a day?

  2. Is 50-35-15 a good enough split or should I decrease Protein and make it 50-30-20?

  3. Is 18 1/2 Months a good goal for gaining about 40 LBs of muscle mass?

  4. Should I keep my bulk/cut phases the same length as I have set or decrease or increase?

THANKS ALOT!

2

[quote]BlakedaMan wrote:
This may be a lttle long but for those of you who read it and comment, I appreciate it! I’m 15 years old and I have been working out for about 4 years now. When I started I was a fat blob at around 145 5’1". I recently had a growth spurt of 9 inches in 7 monthes so my current status is 5’10" and a lean 12% BF, 123 LBs. But the truth is, I’m obviously scrawny, but I know ALOT about nutrition, macronutrients, and correct weight training.

My Goal: 170 LBs.
7% BF
The Time: May, 2007
~18 1/2 Months
The Plan: 5 Months BULK
3 Months CUT
5 Months BULK
2 Month CUT
2 Month Bulk
1 Month CUT
DO YOU THINK I SHOULD JUST DO 2 LARGER BULK AND CUT PHASES OR KEEP IT THE SAME?

I will be lifting 4x/week but for the first three I have to ride my bike 6 miles each way to my gym since I can’t drive.

My Diet:
6:30 AM - PROTEIN + CARBS
1 Cup Oats
1 Scoop Whey
1/2 Cup Berries
Banana
8:30 AM - PROTEIN + FAT
3 Egg Whites/1 Whole Egg
2 Oz Turkey
Whole Wheat Tortilla (5g Carbs)
10g Flax
1 oz. Almonds
11:30 PM - PROTEIN + FAT
5 Oz. Chicken
3 Oz. Broccoli
3 Oz. Snow Peas/3 Oz. Carrots
10g Fish Oil
1 Oz. Almonds
2:30 PM (DURING WORKOUT) - PROTEIN + CARBS
40g Whey
80g Maltodextrine/Dextrose
1L Water
5:00 PM (PWO) - PROTEIN + CARBS
40g Whey
80g Carbs
6:30 PM - PROTEIN + CARBS
5 Oz. Chicken or Lean Beef
Large Salad (Spinach, Bell Peppers, Romanian, Broccoli, Carrots, etc.)
1/2 Cup Brown Rice
9:00 PM - PROTEIN + FAT
1 Cup FF Cottage Cheese
5g Flax
5g Fish Oil
1 Oz. Almonds

3300 Cals:
~390g Carbs - 47%
~290g Protein - 35%
~80g Fat - 18%

According to the J.B. Calculator I need ~4000kcals/day so I’ll bump up my carbs a little more.

THE QUESTIONS:

  1. Is 300g Protein/day to much for my weight (125 LBs) or is it compenstaed for by the amount of excercise I do in a day?

  2. Is 50-35-15 a good enough split or should I decrease Protein and make it 50-30-20?

  3. Is 18 1/2 Months a good goal for gaining about 40 LBs of muscle mass?

  4. Should I keep my bulk/cut phases the same length as I have set or decrease or increase?

THANKS ALOT![/quote]

I don’t think you should have any ‘cut’ phases until you’re done adding an appropriate amount of lean body mass…

why don’t you take the next five years and slowly add lean body mass …worry about being ‘shredded’ after that…in five years you could easily expect to gain 50-70 pounds of relatively lean mass…try to gain too quickly and you will add an undesirable amount of excess fat…

it really isn’t that complicated of a proceedure…

add calories until you start gaining weight…if you’re not gaining weight add even more calories…

if you find yourself gaining fat too quickly, cut down on the calories a little bit…

300g Protein/day is a bit too much for a 125 lbs person to handle right away…why don’t you try shooting for 150g of protein a day at first until your body starts gaining in size and you can handle more…

decrease the protein and add more healthy fats into your diet plan…

riding your bike twelve miles four times a week is going to make gaining weight difficult…but if you want it bad enough you’ll make it happen…

good luck!

3

Why would someone who weighs 120lbs at 5’11" even be planning “cutting” phases?

4

[quote]Professor X wrote:
Why would someone who weighs 120lbs at 5’11" even be planning “cutting” phases?[/quote]

What he said…

5

I think the more “cute” and complex you get with your training the more you’re going to hamstring yourself down the road. You want to give just enough stimulation to move in the rigth direction. If you jump ten steps forward then when you stop making progress, how many steps do you need to jump next? 20? 50? Who knows. You’ll probably wind up returning to something simple and hard in the end.

You’re going to change alot physically without doing anything. Puberty’s great/terrible that way. Not saying don’t train and eat right, but keep a rein on your youthful enthusiasm.

Diet looks good. Just the fact that you can keep track like that’s a good thing. I’m not convinced focused periods of “bulking” or “cutting” are advantageous at your age, unless you’re terribly fat or terribly underweight. Eat right, avoiding gluttony or starvation, train and play hard and you’ll be where you want to be.

Read EC’s “Smart from the start”

http://www.t-nation.com/readTopic.do?id=674008

I’m not saying you’re a newb or rank beginner, but I think this is one of the best articles on here, and we could all benefit by taking a look at it periodically. Make sure you’re doing “money” exercises but don’t neglect little goodies that keep you healthy and injury free either.

Have fun, enjoy being a kid and emphasise growing your “whole person” as you progress in life. Read as many unrelated books as you do ones about training/nutrition. Stay healthy, stay safe, be responsible and nurture discipline.

Best of luck and hope you find this rant useful,

Conor

6

Bulk until you’re 20. Seriously. Stick to this plan and when it’s time for college you’ll be one of the most jacked guys on campus. And at your age, if you keep things relatively clean, you shouldn’t gain much fat.

7

[quote]Devil0351Dog wrote:
Professor X wrote:
Why would someone who weighs 120lbs at 5’11" even be planning “cutting” phases?

What he said…[/quote]

What they both said…

8

Well, I’d like to cut for about a month before each summer break so I look totally ripped on the beach, but I’ll just bulk the rest of the time.

9

Oh and do any of you guys have any REALLY good workout programs because honestly I wouldn’t ever stick to one for over 3 months, especially since doing it for much longer than that your body usually adapts, depending on the workouts though…

10

[quote]BlakedaMan wrote:
Well, I’d like to cut for about a month before each summer break so I look totally ripped on the beach, but I’ll just bulk the rest of the time.[/quote]

Dude, you will just look like you have an eating disorder at anything less than about 180lbs at your height.

11

all i gotta say is i wish i knew as much as u do when i was 15…anyways, i really wouldn’t worry about all those phases…my plan was to cut for last summer but i was making so much progress and actually getting leaner, that i didn’t see the need for it so i skipped it all togother and been on a bulking “cycle” since las winter, plan was to cut for next summer but way things are going there’s a chance i’m skipping it again…point is, don’t stop your progess unless you have to, getting a little fat?..just cut a few calories, not growing enough?..add a few more…keep it simple and everything will work out at the end…

12

Thanks big. Yeah, I’ve done my fair share of reading, and JB makes things all the more easy. I know I’m most likely going to NOT cut, because as someone said, I’ll be a rail until I’m 180+, but I was saying the 1 month before summer incase I was gaining extra fat, which I doubt will happen since I am doing so much cardio/weight training and eating very clean.

THANKS TO ALL FOR THE COMMENTS!