paparazi257
New member
tl;dr did clean bulk too clean, only gained 6 lb (3 lb LBM)
I thought I would make an update post with the results of my 5 month clean bulk and the diet/workout I used since some people appreciate how anal I get about my nutrition. I am a 26 year old male, 6’1”, 190lb, ~10% body fat, almost 8 years lifting experience (not all of it serious)
Here is my initial post last year:
Overall a little disappointed, this was my first bulk since losing 60 lbs and I found it really hard mentally to let myself gain weight, my goal was 10 lbs in ~5 months but I only gained 6 lb, 3 lb LBM and 3 lb fat (via Dexascan) up to ~190 lb with 10% body fat. The first few months I averaged 3200 calories and then I upped it to 3300 calories and then 3500 the last month. I don't have as many progress photos since it annoyed me getting softer but here are my measurement improvements:
from 10/2013 to 2/2014, measurements were taking in the morning after a rest day for consistent comparison
Left Arm: 14.75” -> 15.25”
Right Arm: 14.25” ->15.25”
Chest 41” -> 43.5”
Waist 31.5” -> 31”
Left Thigh 23” -> 24.25”
Right Thigh 23.5” -> 24.25”
Left Calf 14.75” -> 15.5”
Right Calf 14.5” -> 15.5”
The workout I was doing the last 3 months was P.H.A.T., I didn't feel like I get the most out of it due to some injuries. I strained my rotator cuff during the first month and my MCL felt tight a majority of the time which set me back a month or so.
Upper Power:
Lower Power:
Back & Shoulders Hypertrophy:
Lower Hypertrophy: Chest & Arms Hypertrophy: http://imgur.com/lRAO6Vg
My diet was pretty similar to my previous post as I like those foods and the macros were about right but I'll relist them here. Aim was ~50/25/25
High calorie breakfast:
Started my cut last week, aiming for 3000 calories since upping my cardio as well by biking to and from gym 3x/week, 2 warm up jogs/week, and one 30 min jog. Pretty much only change in diet is having the low calorie breakfast and just greek yogurt without oats as a snack. In a week or 2 will go down to ~2700.
The new workout I designed is a 5 day split - Shoulders & Abs, Legs, Chest & Abs, Back, then Arms. Still tweeking since just did the first week but here is what I did: http://imgur.com/Jnf1nsp
If anyone has any feedback on the workout definitely let me know, want to make sure it hits all the major muscles and shooting for ~45 min. Arms workout definitely needs help, barely felt worked out when done. Here is my fitocracy for anyone that wants to follow: http://www.fitocracy.com/profile/KingBeer/
I don't know if I will be doing a June competition in Longview, TX or Austin, TX in July (will find out first week of April if I got into an internship) so will refine calorie goals then but goal is to be at 5% body fat by competition so ~1 lb/week. I'll keep you updated as competition gets closer! Thanks in advance for any feedback or advice.
edit: pics from a year ago almost at the height of my last cut ~7% front: http://imgur.com/KAoQhEa & back http://imgur.com/9puChUu
will try to find some decent recent pics but the lighting at new gym sucks :-/ basically just softer
I thought I would make an update post with the results of my 5 month clean bulk and the diet/workout I used since some people appreciate how anal I get about my nutrition. I am a 26 year old male, 6’1”, 190lb, ~10% body fat, almost 8 years lifting experience (not all of it serious)
Here is my initial post last year:
Overall a little disappointed, this was my first bulk since losing 60 lbs and I found it really hard mentally to let myself gain weight, my goal was 10 lbs in ~5 months but I only gained 6 lb, 3 lb LBM and 3 lb fat (via Dexascan) up to ~190 lb with 10% body fat. The first few months I averaged 3200 calories and then I upped it to 3300 calories and then 3500 the last month. I don't have as many progress photos since it annoyed me getting softer but here are my measurement improvements:
from 10/2013 to 2/2014, measurements were taking in the morning after a rest day for consistent comparison
Left Arm: 14.75” -> 15.25”
Right Arm: 14.25” ->15.25”
Chest 41” -> 43.5”
Waist 31.5” -> 31”
Left Thigh 23” -> 24.25”
Right Thigh 23.5” -> 24.25”
Left Calf 14.75” -> 15.5”
Right Calf 14.5” -> 15.5”
The workout I was doing the last 3 months was P.H.A.T., I didn't feel like I get the most out of it due to some injuries. I strained my rotator cuff during the first month and my MCL felt tight a majority of the time which set me back a month or so.
Upper Power:
Lower Power:
Back & Shoulders Hypertrophy:
Lower Hypertrophy: Chest & Arms Hypertrophy: http://imgur.com/lRAO6Vg
My diet was pretty similar to my previous post as I like those foods and the macros were about right but I'll relist them here. Aim was ~50/25/25
High calorie breakfast:
- Pancakes w/dark chocolate chips & blueberries ~ 450 calories
- 1 Tbsp Honey
- 2 Egg omelet with 2% cheese
- 2 Cup Skim Milk
- Fish Oil Pills
- Oats w/blueberries & ground flaxseed
- 2 Egg omelet with 2% cheese
- 2 Cup Skim Milk
- Fish Oil Pills
- 93/7 Beef 1/4 lb - 1/2 lb or 93/7 ground turkey ~1/3 lb
- Potato/Sweet Potato cubes baked in olive oil ~ calories
- 1 Apple
- 1 Cup V8 Low Sodium
- Fish Oil Pills (depending on strength)
- 1 Banana
- Almonds
- Greek Yogurt or Greek Yogurt/Oats mix
- ½ PB&J Sandwich (when needed extra calories)
- Post Workout Protein Powder 260 cal (20g pro, 40g carb)
- 1/2 lb grilled chicken
- Brown Rice cooked in olive oil
- Green Peas
- Whole Grain Spaghetti
- Spaghetti Sauce
- 1/4 lb 93/7 Beef
- Corn
- 1 Can tuna ~4 oz
- Brown Rice cooked in olive oil
- Green Peas
Started my cut last week, aiming for 3000 calories since upping my cardio as well by biking to and from gym 3x/week, 2 warm up jogs/week, and one 30 min jog. Pretty much only change in diet is having the low calorie breakfast and just greek yogurt without oats as a snack. In a week or 2 will go down to ~2700.
The new workout I designed is a 5 day split - Shoulders & Abs, Legs, Chest & Abs, Back, then Arms. Still tweeking since just did the first week but here is what I did: http://imgur.com/Jnf1nsp
If anyone has any feedback on the workout definitely let me know, want to make sure it hits all the major muscles and shooting for ~45 min. Arms workout definitely needs help, barely felt worked out when done. Here is my fitocracy for anyone that wants to follow: http://www.fitocracy.com/profile/KingBeer/
I don't know if I will be doing a June competition in Longview, TX or Austin, TX in July (will find out first week of April if I got into an internship) so will refine calorie goals then but goal is to be at 5% body fat by competition so ~1 lb/week. I'll keep you updated as competition gets closer! Thanks in advance for any feedback or advice.
edit: pics from a year ago almost at the height of my last cut ~7% front: http://imgur.com/KAoQhEa & back http://imgur.com/9puChUu
will try to find some decent recent pics but the lighting at new gym sucks :-/ basically just softer