Man Up, Francis: My First Bulker

[Rabid_Goose]

Well, I've made it 6 weeks into my 5x5, only 3 of those weeks have been bulking, and I decided I can start my new log. Life kept throwing me curve balls and beaning me in the face with em, so I didn't want to start a log and have to stop. I'm hoping I can keep this one going and not have to stop it because life scissor kicks me in the back of the neck.

I was going to cut to 170 and wasn't very happy with that. I defintley did not want to take a journey to getting skinner when I could get bigger. I hate having low numbers on all my lifts because I can't eat enough to sustain growth, so f*** it, I will eat enough.

My diet is roughly 3600-4200 calories a day, pending on how much peanut butter I want on my sammich. 270-300g of protein, 300+g of carbs, and 80-100g of fat I think.

Right now I think I weigh around 190, I was weighing 180 3 weeks ago but with all these carbs in me I've gained a lot of water weight, so I'm hoping I have put on all the water weight and can tell how much I gain from here on out.

Routine is the 5x5, I'm going to post my first days Numbers and then post up my Day 3 of Week 6.

I was still cutting in this up until 3 weeks ago of 6, I don't think it has had any adverse effects.

March 7 is the start Date.

Oly Squat was 155 for 5, CGBP was 155 for 5, and GP Row is 125 for 5

I had severe ab pain this week so my Day 2 had to be cancelled, it almost destroyed me at work that day. So my Dead Lifts aren't going to be posted. Also I took a few weeks off of Deads due to a pain I only had when I did the lift, did some form changes the next time I did them and no more problems from it. So my Dead Lifts are disgusting number wise.

I'm still learning proper form, it seems every 2-3 weeks I find a new way to make my lift easier. An example, everyone says push through your heels on Squats, I had NO FRIGEN IDEA how to do that without leaning forward, I finally realized I need to use my feet to push myself away from the wall kind of but keep balanced up top and it seems to help a lot.

 

[Rabid_Goose]

April 15, Week 6, Day 3.

Oly Squats:

95lbs for 5 reps

115lbs for 5 reps

135lbs for 5 reps

155lbs for 5 reps

185lbs for 3 reps

135lbs for 8 reps

CG Bench Press:

95lbs for 5 reps

115lbs for 5 reps

135lbs for 5 reps

155lbs for 5 reps

185lbs for 3 reps

135lbs for 8 reps

G.P. Row:

65lbs for 5 reps

85lbs for 5 reps

105lbs for 5 reps

125lbs for 5 reps

150lbs for 3 reps

105lbs for 8 reps

Assistance:

BW Dips: 10x10x10

Going to start doing Skull Crushers again soon, and going to start using DB's for my curls. I was having wrist problems with the EZ Curl bar, and a weird sensation in my forearm.

Squats were easy, bench was easy, GP row was meduim, still learning to Accelerate the weight as it gets closer and closer. But Day 3 is always the easiest, Day 1 is always t3h suck. But I learned a new thing on my CGBP and Oly Squat today that may improve performance!

 

[Kabeetz]

Good job bro.. best of luck. IN.

 

[ChinkNasty]

Keep working at those squats, they will be the key to your weight gain. Remember, look up, chest out, lats contracted, and sit back and deep (as if you're trying to take a shit in the woods or sit down on a chair in the dark).

 

[Rabid_Goose]

Keep working at those squats, they will be the key to your weight gain. Remember, look up, chest out, lats contracted, and sit back and deep (as if you're trying to take a shit in the woods or sit down on a chair in the dark).

Ya, I go as deep as I can. I'm hoping to get a video here soon of them to get a form check. I know I go deep as frigen hell, just looking for pointers on em. Going to try it tomorrow with lats concracted see if that helps.

 

[perp69]

I would write down your food if your are serious about bulking. For example, even on the high side of your cal breakdowns for fat, carbs, and protein you are only at 3300 cals. Most people don't eat as much as they think. Got to eat to bulk.

Perp

 

[Rabid_Goose]

Oh, I've already written it down. For the most part, all the foods I eat I can name the Calories, and Fat/Carb/Protein grams in each serving. I've written it down before awhile back, may have to find it.

I'll go ahead and write it down what my meals look like but I'll look for the #
s later. Also, Meal 1 and 2 pend on if it is a lifting day or not.

Meal 1: Cytogainer shake with 2 cups milk, 2 pieces whole grain bread with serving of ANPB.

Meal 2 (If Lifting day) I split the Cytogainer shake into two halfs, the first half is still done with meal one, second half is consumed with one cup of dry oats.

Meal 2 *Not lifting) A cup of oats

Meal 3: Half cup oats, 25 almonds, 8ounce chicken

Meal 4: 2 servings of Cottage Cheese

Meal 5: Same as meal 3.,

MEal 6: 2 servings of Cottage Cheese

MEal 7: 2 slices whole grain bread, serving of ANPB, 2 cups of milk.

That is around 3.6k Calories a day. And usually I eat two servings of ANPB a sammich so taht will put me up to 4k. Some days I bring it back a little, others I boost it up a little. The protein is 270+ on that, and carbs is 300, give a or take, fat is 80-100 pending on ANPB servings, maybe more. One day I'll do a Calorie Break Down.

Edit: Every other Friday I eat at the Chinease Buffet for Meal 3, love me some General Tso's chicken. Anywho, today I didn't have my chicken, but I did eat almost 2 and a half pounds of Pork Tenderloin over two meals. When my dad BBQ's I get the left overs for a meal or two.

 

[ChinkNasty]

Ya, I go as deep as I can. I'm hoping to get a video here soon of them to get a form check. I know I go deep as frigen hell, just looking for pointers on em. Going to try it tomorrow with lats concracted see if that helps.

Keeping your lats contracted is not going to miraculously add anything to the lift, it should just be a part of your mental checklist when you are getting ready to get under that bar. A big part of squatting heavy and squatting well is keeping a tight back and having a strong back.

 

[Kabeetz]

Dude, get your food into fitday.com The first few days are a total bitch, then it will take you a mere 5 minutes a day or less to plan or track your eating, I promise.

 

[Rabid_Goose]

Dude, get your food into fitday.com The first few days are a total bitch, then it will take you a mere 5 minutes a day or less to plan or track your eating, I promise.

I don't need fitday.com, I have most of the values in my head. I've written down their values so many times trying to plan diets out for myself that I just know what they are.