Dalic's journal - Currently bulking (pics page 8)

After sitting on my fat arse for 5 years since leaving school, doing virtually no exercise, I decided I need to get more active but had no aims at the start other than that.    
  . 
 Height: 6'3
Weight:16.5 stone
 

Good luck with this

Thanks ballbag!

Have a review at my gym on monday so should get a better estimate of my BF and also if my measurements have increased much.

Measurements when I started

Chest: 44 inch
Upper arm: left 15 3/4 right 16 inch
quads: 25
calves: 16 1/2 inch
 

After talking with a instructor at the gym I still think i'm best staying on a full body routine for another 6 weeks or so, I love benching and squating so i'm not complaining. Scared of overtraining but as a beginner its harder to right? cus i'm not shifting heavy enough weights to overtrain or something?

Routine below and started it today, went at normal time instead of first thing in the morning so had a spotter on bench finally! Only started on free weights a few weeks back so getting a feel for the weights and recording them instead of doing them on how I feel.

Bench 
40kg x10
50kg x10
60kg x6
65kg x4(1assisted)
70kg (pb) x2 (1assited)

Assisted Dips
40kg(assistance) x 8
40kg(assistance) x 7
40kg(assistance) x 5
40kg(assistance) x 4

Military press 
25kg x 12
30kg x 10
35kg x 7
40kg x 4

Bent rows
20kg x 10
22.5kg x 10
25kg x 9
27.5kg x 6

Reverse grip pulldowns
60kg x 10
65kg x 10
70kg x 7
70kg x 5

Leg Press (someone using smith machine but smith squats are usually done instead)
120kg x 12
130kg x 12
140kg x 12
150kg x 8

Trying to record diet now and stop any more unnecessary fat gain. Weight now on our erratic scales 17 stone 1 pound, weight seems to move around when I put the scales on a different tile so not sure which to believe.

10:00am - 80g porridge and 300ml(ish)milk -
12:30pm  - shake: 75g peanut butter, 600ml milk, 100g protein powder, 300g cottage cheese n pinapple and 2 wheetabix.
2:00pm - 200g chicken breast, 150g special fried rice and bit of light salad cream.
4:00pm shake same as 12:30pm + handful nuts
6:00pm 200g mince and 150gish pasta
7:30pm 2 wheeatbix and milk
9:00pm shake same as 12:30pm + 200ml milk added and handful nuts (will have, not included in summary)
11:00pm 300g cottage cheese and low fat yogurt with honey
(will have, not added to summary yet)
12:00am handful nuts before bed

Will Be roughly
275 protein
350 carbs
70 fats 
=3130 (Don't add trace amounts so more than likely 3300ish)

According to bodybuilding.coms diet calculator I need on non-training days.

Protein Grams: 216 Grams Per Day.
Protein Calories: 864 Protein Calories Per Day.
Fat Grams: 51 Grams Per Day.
Fat Calories: 459 Protein Calories Per Day.
Carbohydrate Grams: 434 Grams Per Day.
Carbohydrate Calories: 1734 Carb Calories Per Day.

Approximate total calories burned each day is 3057.

On training days:

Protein Grams: 216 Grams Per Day.
Protein Calories: 864 Protein Calories Per Day. Fat Grams: 65 Grams Per Day.
Fat Calories: 582 Protein Calories Per Day.
Carbohydrate Grams: 609 Grams Per Day.
Carbohydrate Calories: 2434 Carb Calories Per Day.
Approximate total calories burned each day is 3880.

Not been taking nowhere near that amount of carbs on training days but i'll try to from now on. Not sure where to get the carbs from though???

Gonna get some pics and new measurements up tomorrow.

Ignore

  

Measurements 18/02/10

Weight: 241 pounds, done at 1pm
BF: 26% done by instructor at gym with calipers:

Neck: 17"
Chest: 45"
Upper Arm: left-  16"/ right - 16" 1/4
Belly: 42" 3/4
Thigh: 27"
Calf: 17" (untensed), just under 19" tensed (not sure which to use)

Notes:

Should really be looking to lose some BF but doing cardio is not ideal right now, waiting till April when i'm the city where my gym is 5 days a week, hopefully will be working in that area as well. I'll try keeping cals only 100-200 over maint til then.

Been in nibbling on **** all day so bit pointless putting exact times.

Shake** - 70g peanut butter, 600ml milk, 300g cottage cheese and pineaple + 100g protein powder, 1 banana, 1 tangerine and 2 shredded wheat (drank throughtout day)
10:00am - tin beans and 2 slices wholemeal bread
12:30pm shake**
3:00pm 50 oats and milk
4:00pm shake**
6:00pm 175g chicken breast and 250g sweet potato. Had a rasberry sundae as a treat.
8:00pm shake**
9:30pm 50g peanuts
11:00pm 200g cottage cheese and yogurt.

Protein 287
Carbs 370
Fats 84
= 3384

Been abit busy of late but diets been ok, gained a few pounds of...probs 90% fat but still riding the noob strength gains, so hopefully going in the right direction.

Todays session.

Bench:

50kg x 15
50kg x 13 (1 slight assisted)
50kg x 8
50kg x 5 (last two assisted)

Assisted dips:
45kg (assistance) x 12
45kg x 12
45kg x 10
45kg x 7

Military press:

30kg x 12
35kg x 9
35kg x 8
35kg x 4

Leg press:

150kg x 15
170kg x 13
170kg x 10
170kg x 8

New routine on monday, going to keep doing high reps for a few months and record every session and get abit stricter with the routine - keep trying 1rms to much I guess and not following routines, noob errors but not harmed myself so far.

Hi mate just a suggestion but alot of people on here have found 5x5 really good for bulking, I have found it good for building my strength over time.

When you looking to start doing your cardio? You could just do some walking everyday, that's all I do at the mo even though it's to work and back, it's pretty good as I'm alway late in the morning so it's uaually fast paced!

Going to try that 5x5 push, pull and leg routine in the future but going to do abit of high rep to let the joints recover abit. Think i've been going to close to my 1rm on most exercises since starting, felt harder on friday doing high reps as well - but don't like it as much.

Rather stupidly I don't do any cardio right now, your right I should have a fast paced walk every morning. Cheers .

Thought I'd post some other photos as the previous one was crap quality.

Weekly weigh in: 244 pounds  - gaining to much fat.



 

New routine today with higher reps. Forgot to take notepad but was something like this IIRC.

workout 1

Bench press

50kg x 12
52.5kg x 11 got stuck under the bar at 12 lol
52.5kg x 11 (1 assisted)

Incline dumbell press:

10kg x 15
10kg x 15
10kg x 15

Deadlift

40kg x 12
40kg x 12
40kg x 12

Lat pulldown

55kg x 15
55kg x 15
55kg x 12

Machine row

60kg x 12
60kg x 12
60kg x 13

Assisted dips

60kg (assistance) x 15
50kg x 12
50kg x 12

Narrow grip bench press

30kg x 15
30kg x 15
30kg x 15

Getting some volume in there mate, you gona up the weight a bit as you seem to be making all the weights @ reps fine, or is it just about lol?

First time doing most of them exercices so was mainly about getting the form correct. Especially deadlift with all the horror stories of people not being able to walk for 6 months after screwing there back up.

lol know what your saying. I think it's important to keep pushing though, I train on my own and can get lazy at times.

Main problem for me is eating atm, lost motivation to eat the amount of food I need to grow. Strange as 2 weeks ago I was loving pigging out all day.

Diet was has been abit poor recently, lost appetite etc, think I just needed a few days break from heavy eating cus i'm hungry all the time now again!

Diet today so far.

9:30 cereal bar and glass milk

11:00 bulking shake, same  as always.

13:00 bulking shake & cereal bar

14:00 100g oats and milk

16:00 tin of meatballs and slice of wholemeal bread

18:45 200gish beef, 150g roast potato's and loads of veg

21:00: 50g oats and milk + 30g protein powder
23:00 200 g cottage cheese and 30g yogurt

Weight: 249 pounds  - oops...

Not sure if I should cut this bulk short, don't have enough knowledge on diet to do a lean bulk - so gaining insane amounts of fat.

I'd maybe try something like this mate, I'm no expert by a long shot but.... Where I've put question marks I'd reduce your quantity until your weight levels out a bit, maybe gain 2lb a week or so, unless your in a hurry to bulk but for me I'm in it for the long term gains.

I'd also try and eat some eggs and have you tryed 'Quark' and 'Quinoa' pronouced keen-waa

9:30 Protien shake with water, oats milk

12:00 bulking shake, same  as always.

14:30 ?g oats and milk

17:00 tin of meatballs and slice of wholemeal bread

19:30 200gish beef, ?g sweet potato's and loads of veg

22:00: 30g protein powder with milk or 200 g cottage cheese and 30g yogurt