Creatine is a wonderful supplement with a whole host of benefits outside of improved training performance. Well worth implementing. I have used it unbroken since 2005.
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I probably will get it then. I told my dad how I wanted to get some. He didnāt say no, so thatās a good sign
Dinner yesterday:
10 totinos pizza rolls
3 fish sticks
leftover kielbasa rice-a-roni pea and kidney bean mix
1 cup milk
1 pack protein oatmeal
1 can tuna
1/2 cup Greek yogurt
1 tbsp peanut butter
1/4 cup protein granola
----Total: 1531 Kcal, 59g fat, 146g carbs, 93g protein
Yesterdayās Total: 3277 Kcal, 143g fat, 264g carbs, 216g protein
December 13th 2025 - W3D6 Bench/Squat/S1 day
Busy day today. Will be doing a lot of homework, crocheting, and Iāll be helping my Uncle move some stuff
Breakfast:
4 eggs
2 slices toast
1 tbsp butter
1/2 cup macaroni
1/4 cup Harvard beets
1 pack protein oatmeal
1 tbsp chia seeds
1 cup milk
----Total: 1096 Kcal, 49g fat, 95g carbs, 58g protein
Need 1804 Kcal and 155g protein.
Luckily mom is going to the store, we are basically out of food I need to get my protein in.
Time to get to working.
Todayās food
Lunch snack
3 oz ham
1 oz cheese
some chips
----Total: 359 Kcal, 23g fat, 16g carbs, 23g protein
Snack
1.5 cup protein granola
----Total: 330 Kcal, 11g fat, 47g carbs, 15g protein
Dinner:
2 cup cavatappi noodles
10 oz ground beef
3 oz sauce
1/4 cup milk
1 flapjack power cup
2 tbsp chocolate chips (I tried making a mousse yesterday and it did not work. I froze it, then, and it tasted crap so only ate half of it. Its made with chocolate and water, blended up finely)
4/3 cup milk
2+2/3 oz chicken
----Total: 1514 Kcal, 62g fat, 114g carbs, 118g protein
Days total: 3300 Kcal, 145g fat, 271g carbs, 215g protein
Decent eating, just a little much (an extra 400 calories over the 2900 target)
I walked to and back from the gym, since my brother isnāt allowed to drive at the moment. So that burnt some calories.
Workout: (Only the work sets are stated, since I want to get to bed soon)
Bench
5 sets of 160lbs x 3
Squat
5 sets of 205lbs x 3
Pullups
8
8
5 +1/2 +1
6 + 1/2 +1/2
Kettlebell swings
4 sets 70 x 25
Tricep extension
62.5 x 8
62.5 x 8
62.5 x 8
62.5 x 4 +1 +1/2
Good workout
Time to shower and go to bed
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December 14th 2025- W3D7 Rest day
Had a long day today. I fleshed the deer hide, and I strung it on the wood square to dry. Took from 10AM-3PM roughly
I spent a lot of time outside in the snow, it snowed a lot last night. Started making an igloo thing. Its gonna take awhile. If I finish it.
I need to crochet and eat today. only 11 days to Christmasā¦
Todayās food
Breakfast:
2 eggs
2 oz ground beef
1 flapjack power cup thing
1 orange
----Total: 627 Kcal, 26g fat, 52g carbs, 40g protein
Lunch:
1 fried chicken breast
----Total: 376 Kcal, 15g fat, 28g carbs, 29g protein
Snack:
1 tasty cake koffee kake
4 chicken patties
3/4 cup protein granola
----Total: 1274 Kcal, 67g fat, 114g carbs, 54g protein
Dinner:
16 shrimp
some brown butter
1/2 cup rice
2 crab cakes
a bit of steamed spinach
----Total: 934 Kcal, 43g fat, 50g carbs, 79g protein
Need 11g protein still. Il have a glass of milk with a bit extra.
1.25 cup milk
Days total: 3363 Kcal, 156g fat, 260g carbs, 213g protein
I did take my measurements this morning
168lbs (up 1 lb from last week, 4lbs since start)
Waist size: 33 inch? (I just ate a little, then I remembered I needed to take these measurements, so I took them)
Chest size: 41 1/8 inches (up 1/8 inch from last week, 1 1/8 since start)
Bicep size; 14.25 inches (up 1/4 inch from last week, up 3/4 from start)
Thigh: 23.75 (up 0.25 inch)
Glute: 37.25 (up 0.25 inch)
Im 168 lbsā¦ wow. Soon Il be 170, thatās crazy to me.
I donāt think I will cut back on my calories at all. I am following the book exactly as it says, and I did that last time with great results, so I will do it again. I donāt care if I gain a bit of fat, it is not the enemy, especially this time of year.
Next weeks exercise plan: adding weight to totals:
New 1rm calcs:
Bench: 205
Squat: 265
OHP: 105
Deadlift: 295
Not adding to Pullups (me gaining weight is more than enough)
Tricep ext: 95lbs
Kettlebell swing: 25 reps, maybe 30 if I feel like I can
Dips: +5 lbs
BB curl 100lb
Lunge: 70lb DBs (140lbs total)
Monday workout: OHP/Deadlift/S2
OHP 75 x 8
Deadlift 205 x 8 (My shins must hate me)
Dips: +5 x 12 reps
BB curl: 55 x 12
Lunge: 40lb DBs x 12
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December 15th 2025: W4D1 OHP/Deadlift/S2 day
We have a two hour delay todayā¦ ugh. Guess im staying after school so I can finish the workout. Which also means I get to walk home. I guess Il have to dress warm today.
I slept in an hour, because for some reason I decided not to set the clock to normal. So I only get to have 1 extra hour to do stuff. Which is still a good amount of time. I need to work on a 3-5 minute speech thats il be doing either tomorrow or thursday. And I have a history assignment due Friday. No time to do stuff after school on tuesday or thursday either. I have no time at allā¦ I do have 2 straight free weekdays before christmas next week though, so I can take advantage of that.
So much to do. I donāt know what to make dad. I might make him a pair of gloves, IF i get the buckskin done in time. But I canāt count on that, so I will probably make something else. Maybe I will make him some crochet mittens or gloves.
Plenty to do today, I wonāt have much time after school since I will have math and physics homework to do. And then if I have ANY time, work on the speech thing. I donāt even know what exactly im going to talk about, but I have an idea.
DIdnāt get a chance to update yesterday, I was very busy.
Food
Breakfast:
3 eggs
3.5 oz ground turkey
2 small sweet peppers, sauteed
3 mushrooms, sauteed
1 banana
----Total: 591 Kcal, 34g fat, 25g carbs, 46g protein
Snack
3 oz ground turkey
1/2 cup rice
a little bit of spinach
----Total: 324 Kcal, 15g fat, 22g carbs, 24g protein
Lunch
1 sandwich, turkey and cheese
1 juice box
----Total: 530 Kcal, 20g fat, 52g carbs, 34g protein
Dinner+Snack
1/4 cup macadamia nuts
3 crackers with honey
3 oz ground turkey
1/2 cup protein granola
1/2 cup milk
5 oz beef
1 cup buttered noodles
1/4 cup peas
1 pack protein oatmeal
1 cup milk
a few chips
----Total: 1866 Kcal, 84g fat, 160g carbs, 114g protein
Days total: 3311 Kcal, 154g fat, 259g carbs, 217g protein
Decent eating. I need to tone my calories down a bit I think though. If I keep eating so much excess, I am going to get fat.
Workout: Went to plan for the most part.
OHP
45 x 7
65 x 3
75 x 8
75 x 8
75 x 8
75 x 8
75 x 8
Deadlift
135 x 4
155 x 2
175 x 2
195 x 1
205 x 8
205 x 8
205 x 8
205 x 8
205 x 8
Dips
+5lbs x 12
5 x 12
5 x 12
5 x 12
BB curl
55 x 12
55 x 12
55 x 6 +1/2
55 x 4 +1 +1/2
Lunges with 40lb dbs
40s x 12
40s x 12
40s x 12
40s x 12
Man these sucked it was great legs were burning and working good.
I checked my physique out in the mirror. huh. I think Im looking more muscular, especially around the arms. Not a lot, not at all, but little deferences. Biceps definitely look bigger (well, the measurements donāt lie I suppose.)
This has only been in 3 weeks timeā¦ I still have 9 weeks including this week. This looks like its working great.
I might move my workouts a day behind nexr week. I donāt want to have to lift on Christmas day. If I have to I will though. And these nexts weeks will be a challenge, since we have to walk to the gym pretty much, since my brother canāt drive. Hopefully by then Il get some wheels for my bike, and weāll have to find a way to lock up the bike at the gym.
Today I have my speech. I feel ready, the speaking part will be difficult though. Not great at speaking really.
Time for breakfast
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THAT WAS NOT BAD. That speech was not bad at all. I stuttered/ couldnāt get the words out for some sections, but other than that it was good. I didnāt make the 3-5 minute time frame thoughā¦ I went OVER by 5 seconds! I got a point taken off but I donāt care If I wouldnāt have stumbled/paused, I would have gotten it within. I got a 23/25, 1 point off for going over, and 1 point off because I could have spoken louder (This is an issue with everyone really). Iām happy with that! I am very happy with that! All things I can pretty easily work on.
Were having a partyish on Thursday for that class. We can wear our pajamas so Il be wearing some comfortable pants and since its festive a āYouāll shoot your eye outā christmas shirt, and maybe a Santa hat. Il put a stick in it so It stays straight up. I can say the factual statement of āMy hat is erectā because that is true, it will be erect and straight. Despite the intention of it being funny/dirt, there is nothing dirty about it. It is a factual statement.
Science thing went well. I did some more research on the mosses that I might use, and finally found a source that directly tells you the species of the moss, and some of the mosses are commonly used in studies (although for environmental metal contamination rather than lipid).
Food:
Breakfast:
2 eggs
3/4 cup cottage cheese
1/2 cup protein granola
1/2 tbsp honey
6 raspberries
4 blackberries
----Total: 562 Kcal, 22g fat, 50g carbs, 41g protein
Lunch:
1 sandwich turkey and cheese
1/4 cup lettuce
1 juice box
----Total: 481 Kcal, 17g fat, 51g carbs, 29g protien
Dinner:
1 chicken leg quarter
3/4 cup rice a roni
1/4 cup green beans
4 Mary janes
----Total: 647 Kcal, 31g fat, 56g carbs, 32g protein
Need 1210 Kcal and 112g proteinā¦ better get eating. I think Il have some tuna, Iām in the mood for it.
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Supper:
2/3 can chicken
1 can tuna
1/2 cup rice
2 sweet peppers
3 mushrooms
1/4 cup peas
2 cups milk
1 pack protein oatmeal
1 chicken patty
2 slices cheese
some potato chips
----Total: 1294 Kcal, 43g fat, 105g carbs, 112g protein
Days total: 2985 Kcal, 113g fat, 263g carbs, 214g protein
Good eating.
Eating is always the most difficult part of ābulkingā (this is what Iām going to refer this mass gaining phase as, its simpler), but its where you actually find yourself being able to make the gains. Chest gets bigger,back gets bigger, arms get bigger, and of course your stomach capacity and waist size gets a bit bigger. Ive noticed good gains though, Im happy with how this is working. I know that when its time, I can cut down. Im enjoying this, and I am excited to shed down the fat. But I need to not get ahead of myself, I must be in the moment and be here. I must enjoy the process, so I can enjoy the reward more fully.
TIme to go pass out on my chair and then go to sleep in my bed (I canāt lay down being so full, that would probably give me heart burn/almost throw up. about 30 minutes in the chair should be good. Gotta drink water too.
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December 17 2025: W4D3 Bench/Squat/S1 day
Todayās workout
Bench 145 x 8
Squat 185 x 8
BW pullups x 12
Tricep extension 52.25 x 12
Kettle bell swing 25-30 reps
Sounds pretty good.
Bulking is fun. I just need to really get comfortable with losing my abs. They donāt mean anything. They are just rectangles on your stomach. I donāt NEED them, especially right now in the winter.
Time to write down the workout in my log, and the do some work on my history assignment due tomorrow.
Breakfast in 18 minutes
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Bulking is fun. I just need to really get comfortable with losing my abs. They donāt mean anything. They are just rectangles on your stomach. I donāt NEED them, especially right now in the winter.
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Thatās a great screenshot. Im definitely going to save that where I can see it somewhat often.
Workout was great today. I managed to fit it all into one class session, so thatās great.
Bench:
95 x 8
115 x 4
135 x 3
145 x 8
145 x 8
145 x 8
145 x 8
145 x 8
Squat
115 x 4
135 x 5
155 x 4
175 x 2
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8
Pullups
10+2
2+2+1
4+1+1/2
3+1/2+1/2+0
Pullups are always so difficult. Should I use lat pulldown instead to do the perscribes number of reps, or just stick to bodyweight pullups?
Kettlebell swings
70.5 x 30
70.5 x 30
70.5 x 30
70.5 x 21 +9 (grip needs to be strong)
30 reps is going to be my current cap. I need to get my grip stronger. I also Might consider getting up to the next kettlebell, maybe when I get to 40 or 50 reps or something, I donāt know.
Great pump. Was looking at my physique in the mirror in the locker room, and, yeah, Im gaining a bit of fat. Its so odd having more fat, part of my is screaming āEW AHHH NO!!! GET RID OF IT ITS EVIL!!! GROSS!!!ā and another part is saying āThis is okay. This is NORMAL. YOU ARE SUPPOSED TO HAVE THIS YOUR A GROWING TEENā.
Besides, I know that at a certain point, my body wonāt make any more fat because all of the calories are being used for muscular growth. And from there, since muscle growth is generally pretty slow, it will take awhile for me to have to up my calories (if needed at all in these 12 weeks).
Food
Breakfast:
3 eggs
1/2 cup rice
3/4 cup cottage cheese
1/2 cup protein granola
9 raspberries
1 tsp honey
----Total: 726 Kcal, 27g fat, 70g carbs, 49g protein
Snack:
1 chicken leg quarter
1/2 cup rice a roni
1/4 cup green beans
----Total: 409 Kcal, 23g fat, 22g carbs, 26g protein
Lunch
1 sandwich ham and cheese
1/4 cup lettuce
1 juice box
----Total: 455 Kcal, 16g fat, 50g carbs, 26g protein
Need 1310 Kcal and 112g protein. Eating currently, will update in a bit
Pullups are always so difficult. Should I use lat pulldown instead to do the perscribes number of reps, or just stick to bodyweight pullups?
You should be operating off a percentage of your max pull up REPS for these workouts, if using bodyweight. That should mean staying away from failure, rather than having to do those + reps. So like, if you can do 20 pull ups, on the week you do 4 sets of 70%, youād do 4 sets of 14 pull ups. Those sub max sets will add up.
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Okay, yeah that makes sense. Not sure why I didnāt think about it before.
I think I can do 12 pullups in a row at most, I did that before. so I should be doing 7 pullups. Next week it will beā¦ 7, again.
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Snack:
1 can tuna
1/2 cup beans
2 sweet peppers
1 pack of olives
----Total: 290 Kcal, 5g fat, 14g carbs, 36g protein
Need 1020 Kcal and 76g protein
I think I want to add in some more leafy greens and some seeds. This calorie tracker is very useful, an its told me a lot about my micronutrients. Im getting most of them, but generally I donāt get enough Fiber, Vitamin E, Magnesium, Manganese, and a few others (but these are in the 90% range and im not to worried about them. Its just those 4 that i typically donāt get enough of
Dinner:
1 cup sliced potato
1.5 scrambled eggs
3 pieces of spam
4 crackers
3 tbsp peanut butter
3/4 tbsp honey
1 can chicken
----Total: 1095 Kcal, 53g fat, 72g carbs, 74g protein
Days total: 2975 Kcal, 124g fat, 228g carbs, 211g protein.
Need 2 more grams, I will have a glass of milk before bed.
I was talking to my Strength teacher about how Iām bulking, and one of the things he talked to me about is eating first thing in the morning and right before bed, because this way I close the fasting window. This makes sense, you want to keep the body in a state of growth, not in a state where it eats itself for energy.
Today was good. Finished all of my History stuff, and I have all my homework done for the year. Except for English, because we will be reading chapters 1 and 2 of Lord of the Flies, and then writing some stuff in our journals on it. So Iām going to do that the last day or two of christmas break. Christmas break, is a break. Im not doing work for awhile over break other than Christmas presents. I need to finish the blanket and make 12 keychains, and then something for dad. I still donāt know what, the deer hide is NEVER gonna be done before Christmas, let alone this year. Drying is going to take a long time. After it dries, it has two more steps where I will soak it, and then dry it again. It will take awhile. Might be done by springā¦ maybe.
I have done all my work outside of school for this year (other than the stuff on Tuesdays and Thursdays, but, thatās different). I have NO MORE HOMEWORK! Finally.
I never posted anything Yesterday Dec 18. I was busy looking for my crochet hook in the morning, and then never got around to posting anything in the evening.
Yesterday
In an effort to save time, I will simply state my macros and Calories
3054 Kcal, 143g fat, 214g carbs, 216g protein
That day was good. At my science program, I learned how to use a camera with a microscope adapter to take microscopic photos of moss. Then I got to print them out.
December 19th 2025- W4D5 OHP/Deadlift/S2 day
We will see if I can get my workout done in just one class period. I donāt want to have to stay after since its cold and at least at the moment it very wet.
I have to find my crochet hook, so I will be doing that now.
Edit: I found it! Finally! I only have 5 days of working timeā¦ I gotta lock in.
Today was good. Tests went well, I think I got good scores.
Breakfast
3 eggs
3 oz ground beef
3 mushrooms
1 tsp butter
ā¦I donāt know if I had anything else. I didnāt have any dairy, since we have no milk and I didnāt have any Greek yogurt or cottage cheese.
----Total: 490 Kcal, 34g fat, 2g carbs, 41g protein
Workout
OHP
45 x 7
65 x 3
75 x 8
75 x 8
75 x 8
75 x 8
75 x 8
Deadlift
135 x 4
155 x 3
175 x 2
195 x 3
205 x 8
205 x 8
205 x 8
205 x 8
205 x 8
Dips
5 x 12
5 x 12
5 x 12
5 x 12
BB curl
55 x 12
55 x 12
55 x 12
55 x 6 +1
Lunges
40ās x 12
40ās x 12
40ās x 12
40ās x 12
These lunges were brutal. Thought about quitting but ignored my feeling and just did them. I supersetted most of these 3 exercises, but the last 2 sets of lunges I waited until the end to do. I was more just tired than anything. I did agility work with the warm up, and that definitely took some energy out of me. Part way through the supp. work I could almost feel the exact instant I lost steam. Never had that before really. I pushed through though, and it was great.
Snack:
3 oz ground beef
----Total: 216 Kcal, 14g fat, 0g carbs, 21g protein
Lunch:
1 sandwich, with ham and cheese
1 juice box
----Total: 476 Kcal, 17g fat, 50g carbs, 30g protein
Snack:
8 crackers
2 tbsp peanut butter
1 tbsp honey
1 chicken patty
6 fruit chews
----Total: 771 Kcal, 34g fat, 91g carbs, 22g protein
Need 947 Kcal and 99g protein. Gonna be difficult it seems like. Oh well.
Power went out for about an hour. I was home for 15 minutes before it came back on. Weather here is crazy. its in the 50s with rain and super high winds. Fall wont let up THAT easily, it seems. It still has 3 days until winter.
I got three squares of the blanket done. I still have a ton more to do. I have like 20 more, so If I get 5 done a day, that will be all done in 4 days. Then I need to put it all together. Thatās if I have all the yarn.
If I make 3 keychains a day, I will get the 12 in 4 days. Thatās manageable.
Not sure what to make dad. It needs to be on scale with a blanket or 12 keychains. Maybe Il make a few beanies. Yeah, that will work. Il make 4-5 of them.
My plans for this Christmas vacation (after making ALL the presents)
Practice Clarinet a lot
work on the deer hide, if possible
Make some new years goals.
Do the reading assignment (next year)
Some preemptive goals for next year
- Get to 200lbs bodyweight (doubtful, but, we will see. I will probably get to 170 by the end of this year (more likely the end of this week), so it would be a 30lb gain.)
- Get 405 Deadlift (doubtful, but maybe)
- Get 315 Squat (less doubtful, it could be possible)
- Get 225 Bench (this is only 25lb heavier than my max, Im sure if everything goes as it should this will happen easily maybe by the end of the school year)
- Get 135 OHP (an extra 35lbs from now. Maybe, I probably will be able to though)
- Get leaner (with operator and then Base building)
- Get somewhat good at playing the clarinet
- Learn to speak louder and more clearly
- Be a more respectful person
The last two are very important to me.
Time to get to work.
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Internet wasnāt working, and had to get my phones hotspot on.
Il update with all my food in a bit
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