I would hammer down the vitamin C like a mother fucker, you’ll need to be pretty unlucky to end up in the state I was in, and mine dragged on and off for two months, culminating over the last two weeks.
Right, been real busy over the weekend so havent had a time to get on here. Friday ate pretty well from what i remember. Trained Upper body, went for 1rm on bench, hit 95, missed 100 by a whisker, thought i had it but just couldnt get passed the sticking point.
Saturday worked from 930am - 11pm and hardly had a break so struggled to eat enough. Obviously didnt train.
Today - 1pm - monster shake
3pm - bounty bar, 1 yazoo (chocolate)
5pm - another yazoo
6pm - bowl noodles
8pm - 1/4 chicken, 200 gr meat loaf, aubergine, rice and a tortilla
11pm - 200gr meat loaf, 1 tortilla
1pm - usual monster shake
2pm - small portion meatloaf and rice, aubergine
6pm - 1/4 pounder burger with cheese
7pm - 1 snickers bar
9pm - 1/2 snickers bar
1130pm - meatloaf, chilli pumpkin and macaroni cheese
1am - 1 scoop whey, 1 tbsp olive oil
12pm - pre workout 2 snickers bars, 1 scoop whey
Lower body - 10 mins stretch and foam roll
RLESS - 14’s, 18, 22, 22, 22 all x 6 each leg
Front squats - bar, 40, 60, 60, 60, 60, 60 all x 5
Single leg curl - 20, 30, 40, 40, 40 x 8 each leg
Calf raise on leg press - 100 x 15, 120 x 15, 140 x 12
Foam roll and stretch 5 mins
2pm - monster shake
6pm - chicken with veg and noodles
930 pm - snickers bar
1130pm - few west indian bits (mums cooking) - 2 pokora, dall, pumkin and roti
12pm - 1 large bowl crunchy nut, 8 small chocolates (pre workout), 1 scoop whey
Upper body training - foam roll, stretch and mob exercises 10 mins, 2 complexes, rotator cuff warm up
DB bench - 18’s, 22, 26, 30, 32 all x 8, 36 x 6, 40 x 4, 36 x 7, 36 x 5
Chins - 10, 8, 8, 6
DB shoulder press - 26 x 8, 28 x 8, 28 x 8
Narrow grip pull downs - 50 x 10, 60 x 10, 75 x 5
Stretch adn foam roll 5 mins
230 post workout - monster shake
Didnt train yesterday, legs still really sore so did upper body today. Food wise are ok yesterday, 2 monster shakes, a large mushroom and ham pizza, usual supps, and then a couple more slices pizza late on. Been struggling for appetite recently which sucks, well its a bit weird cause i feel hungry but as soon as i eat a little i get nauseous.
Not sure if its this bug i’ve got or my body rejecting the excess kcals. Either way its not helpful. Which is why i’ve been adding more shakes and eating less solid food. Dont want to take this too far though or i’ll be on a liquid diet and shitting like a race horse!
Today 12pm - 1 snickers bar, 1 shake with 1 scoop whey, 1 tbsp olive oil and 25gr dextrose (pre workout)
Training - 10 mins stretch and foam roll
Incline db press - 22’s, 26, 30, 32 x 8. 36 x 6, 40 x 4, 36 x 6, 32 x 8
BB shrugs with 3 second hold - 60 x 10, 70 x 10, 80 x 10
Bent over row underhand - 60, 70, 80, 80, 80, 80, 80 x 8
Cable concentration curls supersetted with reverse grip BB curls both 20kg x 10, 4 sets
Overhead db ext - 12 x 10, 14 x 10 x 3
DB concentration curls - 16 x 8 x 2
Bent over lat raise - 12 x 20 x 2
Did some abs at the end, crunches and russian twists with 4 kg medcine ball
Stretch and foam roll 5 mins
230pm - monster shake
530pm - spagetti bolognese large portion
Dre, order some apple fiber from MP and whack it in your shakes, I use it religiously.
I really hope you don’t have what I had mate…
So, been really busy and havent been able to update my log as often as i’d have liked but with christmas and work you know what its like. Havent trained in 5 days cause the gym was closed, bloody useless public gyms but then again i think i needed the rest. My hamstring is still not right! strained it doing my 1rm squat and then trained legs a few days later, not a good idea! been about a week since doing legs and i can still feel it just bending over, never mind anything else.
Today 1 scoop whey, 50 gr dextrose and snickers bar pre workout
upper body - stretch and foam roll, mobility exercise 5 mins, 2 sets complex and a few rotator cuff movements
flat DB - 20’s, 26, 30 all for 8, 34 x 7, 38 x 5, 40 x 5, 40 x 5, 40 x 5, 36 x 6
Narrow grip pull downs - 50, 60, 70 all x 10, 80 x 5, 80 x 5, 80 x 5
Db shoulder press - 24 x 8, 28 x 7, 28 x 6, 28 x 6
Seated bent over lat raise - 12’s x 20 x 2
Seated DB curl - 16 x 8, 20 x 6, 20 x 6
Overhead ext - 12 x 10, 14 x 10
Stretch and foam roll 5 mins
230pm - monster shake
Weighed myself today, came in at 76.20kgs - no increase in 2 weeks but given how my stomach has been i’m just happy to have not lost anything. Dont know why my appetite is so shit, although yesterday felt good, ate 6 good meals including shakes and didnt feel nauseous which was refreshihg. So far so good today. Hope i can return to normal and start putting on some weight again soon…
530pm - 3 small chicken thighs with large portion veg and rice
9pm - 2 slice white bread with cheese and 2 large slices cooked ham
1230am - 3/4 cheese and bacon quiche with salad
budda - i dont think i’ve got what you had - for the most part i feel ok, its just eating is a chore at the moment whereas normally i’m happy to put away the meals! I honestly think its just my bodies natural response to the increase in kcals though, my body’s way of trying to maintain homeostasis and stop me from gaining more weight. Then again i could be completely wrong and it good just be some bug. Have you heard of anyone else having this problem on a bulking phase?
As for the fiber - tbh mate i prob get about 3-4 servings of fruit and veg a day, as well as a load of oats so i think my fiber intake is ok, i certainly dont have any problem going to the loo. If anything i go a tad too much!!
I know as far as lowering or maintaining low cholesterol its essential, do you reckon i need to up my intake given my current consumption?
1230pm - 4 egg omelette with cheese
Cant remember times but had monster shake, 1 tracker bar, 1 ham and pineapple pizza, 12 chicken dippers, some veg, and usual supps, creatine and fish oil etc…
Didnt train as hamstring still playing up
[quote]dre1986 wrote:
budda - i dont think i’ve got what you had - for the most part i feel ok, its just eating is a chore at the moment whereas normally i’m happy to put away the meals! I honestly think its just my bodies natural response to the increase in kcals though, my body’s way of trying to maintain homeostasis and stop me from gaining more weight. Then again i could be completely wrong and it good just be some bug. Have you heard of anyone else having this problem on a bulking phase?
As for the fiber - tbh mate i prob get about 3-4 servings of fruit and veg a day, as well as a load of oats so i think my fiber intake is ok, i certainly dont have any problem going to the loo. If anything i go a tad too much!!
I know as far as lowering or maintaining low cholesterol its essential, do you reckon i need to up my intake given my current consumption? [/quote]
One thing know bulking certainly can do is highlight any food intolerances you may have which you are not aware of. Last year (2010) I spent more time ill in one year than I ever have before. I can only attribute this to eating a diet higher in calories than I was used to. The main increase was in red meat: burgers are a cheap and easy way to really increase calorie intake but every few months I’d have a terrible upset stomach and drop from (circa) 16 stone down to 15 stone and just be playing catch up all over again… I’m still not sure exactly what didn’t agree with me but it wasn’t until I spoke to BBB and he advised me to start the ‘2 chocolate bars pre workout’ protocol that I know advocate so keenly that I managed to sit pretty effortlessly around 16 stone without making any conscious effort in increasing my food intake.
The upshot is that force feeding made me ill. My digestive tract isn’t robust enough for it. Food muscle testing with BBB helped me identify some foods that didn’t agree with me, like milk and dairy which I cut right down on and rarely eat now (although in the dirty bulking days on my food log they did make a few appearances…)
Re cholesterol I know a quality high potency B-complex (with a high niacin content) will help plus 5000iu of D3 a day, thats what BBB and KSman advised for me. I’m having my cholesterol re taken in mid Jan so I’ll let you know how it goes, I’ve also had a blood draw and was on a gram of gear a week at the time, and had a virus so I fucking hope its lowered!
[quote]buddaboy wrote:
[quote]dre1986 wrote:
budda - i dont think i’ve got what you had - for the most part i feel ok, its just eating is a chore at the moment whereas normally i’m happy to put away the meals! I honestly think its just my bodies natural response to the increase in kcals though, my body’s way of trying to maintain homeostasis and stop me from gaining more weight. Then again i could be completely wrong and it good just be some bug. Have you heard of anyone else having this problem on a bulking phase?
As for the fiber - tbh mate i prob get about 3-4 servings of fruit and veg a day, as well as a load of oats so i think my fiber intake is ok, i certainly dont have any problem going to the loo. If anything i go a tad too much!!
I know as far as lowering or maintaining low cholesterol its essential, do you reckon i need to up my intake given my current consumption? [/quote]
One thing know bulking certainly can do is highlight any food intolerances you may have which you are not aware of. Last year (2010) I spent more time ill in one year than I ever have before. I can only attribute this to eating a diet higher in calories than I was used to. The main increase was in red meat: burgers are a cheap and easy way to really increase calorie intake but every few months I’d have a terrible upset stomach and drop from (circa) 16 stone down to 15 stone and just be playing catch up all over again… I’m still not sure exactly what didn’t agree with me but it wasn’t until I spoke to BBB and he advised me to start the ‘2 chocolate bars pre workout’ protocol that I know advocate so keenly that I managed to sit pretty effortlessly around 16 stone without making any conscious effort in increasing my food intake.
The upshot is that force feeding made me ill. My digestive tract isn’t robust enough for it. Food muscle testing with BBB helped me identify some foods that didn’t agree with me, like milk and dairy which I cut right down on and rarely eat now (although in the dirty bulking days on my food log they did make a few appearances…)
Re cholesterol I know a quality high potency B-complex (with a high niacin content) will help plus 5000iu of D3 a day, thats what BBB and KSman advised for me. I’m having my cholesterol re taken in mid Jan so I’ll let you know how it goes, I’ve also had a blood draw and was on a gram of gear a week at the time, and had a virus so I fucking hope its lowered![/quote]
Thanks for taking the time to answer, some interesting stuff there. I think i’m having similar probs to you in the sense that my body isnt appreciating the increase in kcal intake and is making me feel naseous as a way of trying to make me drop the intake to a more normal level again. I have to admit that i’m not eating cleanly atm at all! When i was dieting my diet was impecable, almost no dairy, no gluten, no fatty red meat etc… Now however as i struggle to eat enough i tend to eat pretty much whatever my body tells me i can. I just cant eat 4k kcals per day of clean food, impossible. I get far too full and my body says no. Either way i know i’m going to have to find a happy balance, i’ve been eating far too much junk.
Good luck with the results btw.
1pm - 1 scoop whey, 40 gr dextrose, 1 snickers bar pre workout
Upper body training again - hamstring not back to normal yet!
5 mins stretch, foam roll, 2 complexes
30 degree incline DB - 20’s, 24, 28, 32 x 8, 36 x 6, 36 x 6, 36 x 5
Underhand bent over row - bar, 60, 80, 80, 80, 80, 80 all x 8
Upright row - 15, 30, 40, 40 x 8
Lat raise - 10, 12, 12 x 12
Bent over lat raise - 12 x 15, 12 x 15
Stretch and foam roll 5 mins
330pm - Post workout monster shake
6pm - small portion cottage cheese
7pm - 1/4 roast chicken with rice and veg
10pm - 1/4 roast chicken
12am - bowl of oats and crunchy nut, 1 shake with 1 scoop whey, 1 egg and 1 tbsp olive oil
1pm - pre workout usual
Tried to do some lower body today, hamstring felt a little better and tired of not doing anything. Did some arms too.
5 mins warm up, foam roll and stretch
Front squats - bar, 40, 50, 60, 60, 70, 70, 70 all for 5
Leg ext - 50 x 10, 70 x 10, 70 x 12
calf ext on leg press - 100 x 15, 120 x 15, 120 x 15, 120 x 15
tri ext straight bar on cable - 20, 27.5, 34.5, 41.5, 47.5 all x 12
seated hammer curls - 16’s x 8, 20 x 6, 20 x 6, 20 x 6
Stretch and foam roll 5 mins
Didnt do any direct hamstring work, didnt feel up to it. Still feels a bit tender but was happy just doing quads and calves tbh. At least its something. Depending on how i feel i’ll do some sldl next lower body day. See how it goes.
3pm - monster shake
530pm - 3/4 quiche and sliced tomato
So, been a while since i’ve been on here. Been really busy with this new job.
Anyway, keeping a food log going forward is going to be next to impossible given how busy i’m going to be so from now on i’m just going to try and keep a log of all my training.
Did an upper body sessions yesterday
started with usual 5 min stretch and foam roll
Incline bench BB - bar, 40, 60 x 8, 70, 75, 80 x 5, 85 x 4, 90 x 2
Seated cable rows - 25, 30, 40, 50, 60, 65, 65 x 12
2 sets chins 10 reps each
Seated Db shoulder press - 26 x 8, 30 x 8, 30 x 7
Seated bent over lat raises - 14’s x 20 x 2
DB skull crushers - 12’s x 12 x 4
Seated Db curls - 20’s x 6 x 3 supersetted with concentration curls 14’s x 6 x 3
Stretch and foam roll 5 mins