Body weight 91.9 on waking
Weight slowly going up, nice. What’s your daily food looking like? Are you eating lots or just a little over?
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Its going up nice and steady, I was aiming for around 300-400g per week and that seems to be what I’m gaining week to week.
I’m currently running on 4300 cals per day, which for me isn’t massively over maintenance, maybe 300-400.
Im pretty anal about my nutrition, and eat the same thing 6 days a week, and I generally ‘wing it’ on Sundays. Sundays for me is generally a roast dinner with the family, or me and the missus go out for food so I usually go over a little, but I try to stay around the 4.5k mark.
I’ll be changing the chicken and rice next week, to 5% mince and potato because I’m bored shitless of chicken 
I’ll try get some more progress pictures aswell over the next week or so, it’s gotta be 3 weeks since I took the last lot.
I think this is s great approach for 2 reasons. 1. it means you can be normal on a Sunday and eat with the family without worrying about whats on the plate, and 2. It made me think of the BBq chicken wings my wife cooks. hmmmmm there ain’t no thing like a chicken wing !!
You diet approach is pretty similar to mine, I have just added beef mince back in after 14 weeks of chicken only and I must say it is bloody nice to eat something other than chicken again.
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I’ve found this works best for me, I can’t go full bodybuilder mode and eat super strict 7 days a week, I start getting bored. The 1 day a week thats a little less strict helps keep me on track!
Oh god I love me some chicken wings!!
Dont get me wrong, I like chicken when its fresh cooked, but as soon as you reheat it, it dries the F out
Body weight 91.7 on waking. Feeling a little dehydrated this morning, so Im guessing thats the reason for the slight drop
This is the hardest thing to get right. I BBQ my chicken on a Sunday for the whole week and knowing when to take it off the BBQ so that it is cooked and doesnt dry out when you reheat it is like black magic !!
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20-6-19
Spoto Press
100kg 5x6
DB Shoulder Press
32kg 3x8
BB Rows
100kg 4x8
Pullups
BW +5kg
Tricep Pressdown / EZ Bar Curl ss
70kg 4x10
35kg 3x10, 1x8
Facepulls
36kg 4x12
Still trying to find my line on Bench, but I’ll get there!
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Body weight 92.1 on waking
21-6-19
Pause Deficit Deadlifts
160kg 4x6
SSB Good Mornings
100kg 3x8
Hamstring Curls
51kg 3x8, 1x6
DL Stance Leg Press
380kg 3x8
My Hammis and Glutes were burnt by the time Id done the Good Mornings, wasn’t expecting then to fatigue me so much!
Having to squeeze 2 weeks worth of sessions into 11 days this week and next, as I’ve got to travel to see my TRT Doctor next Friday / Saturday, so it’s not exactly ideal but I’ll push through.
Body weight 91.8 on waking
Body weight 92.4 on waking. A lot of BBQ food was eaten yesterday, I’m such a greedy SOB sometimes
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23-6-19
Bench
110kg 5x6
Flat DB Press
46kg 3x8
Chins
+12kg 5x7
Tate Press / Inc DB Curl ss
16kg 4x10
11kg 4x10
Wide Cable Rows
65kg 4x10
Serratus Anterior Raise
6kg 4x12
Bench is feeling great atm, made a couple of technical tweaks on the advice of 1 of the guys I train with, and they’re finally starting to click!
24-6-19
Squat
185kg 4x6
1 and 1/4 Squat
142.5kg 3x4
RDL
150kg 3x8
GHR
Red Band 4x8
Face Pulls
36kg 4x12
GHRs were hard as hell, I let 1 of the guys borrow my purple band to warm up with and forgot to get it back! Atleast it forced me to push myself a little.
Squats are feeling better than last week but still not 100%, line is still off a little but it’s getting there!
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Body weight 93.0 on waking! Quite bloated yesterday and today, not sure if its the weekends effects, or just the extra fluids I’ve been having because of the warm weather.
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Body weight 92.8 on waking
Nice consistent weight gain. Road to 100 going well.
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Its going a little faster than I’d like tbh, so I’ll see where I am on Friday and may lower the calories slightly going forward!
I’m not actually aiming for the 100’s just yet, I’ve got goals I want to hit in the 90’s first… I’ll probably go up to 96-97, stay there for a few weeks, then start slowly coming back down, hopefully be around 91-92 for next Feb, so I can bulk into Brits next May and just water cut into class.
I’ve got my appointment with my TRT Dr on Saturday and they’ve just got an InBody DEXA scanner so I’ll hopefully be getting that done too, would be nice to see where the BF% is at.
Your slowly slowly approach is very wise and I applause you for your patience and planning.
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Heh thanks mate! I’ve done the quick bulks before, I just get fat! Getting married in December which is another motivator I’ve got to take things slowly, don’t wanna be fat for the wedding / honeymoon!