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  #1  
Unread 09-26-2015, 03:38 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default First Lean Bulking Phase

So I will be lean bulking for the near future:

Periodization

So I guess I will be doing this for 6 months straight, trying to minimize fat gain as good as possible. If I get too fat I will maybe do a mini cut between 2nd and third GBR.
  • 1. 8 Weeks GBR with focus on box squat, deadlift and bench press.
  • 2. 8 Weeks GBR with focus on ?
  • Mini-cut?
  • 3. 8 Weeks GBR with focus on ?

Training

Will be keeping volume down for first GBR, so I will only do 3 sets for main and 2 sets for accessory lifts.
Lower A
  • Box Squat: 3X6-8/3′
  • RDL: 3X6-8/3′
  • Reverse dumbell lunge: 2X10-12/2′
  • GHR: 2X10-12/2′
  • Barbell standing calf raise: 3X6-8/3′
  • Barbell seated calf raise: 2X10-12/2'
  • Kneeling cable crunch: 2x12-15/2′
  • TRX plank: 2x30-60s/2′
Upper A
  • Barbell bench press: 3X6-8/3′
  • Pendlay row: 3X6-8/3′
  • OHP: 3X10-12/2′
  • Weighted chin-ups: 2X10-12/2′
  • Tricep extensions: 2X12-15/1.5′
  • Biceps curls: 2X12-15/1.5′
  • Y-Ups: 2X12-15/1.5′
  • Cardio: rowing
Lower B
  • DL: 3X6-8/3′
  • Box Squat: 3X6-8/3′
  • GHR:2X10-12/2′
  • Dumbell Lunge: 2x10-12/2'
  • Barbell standing calf raise: 3X6-8/3′
  • Barbell seated calf raise: 2X10-12/2'
  • Kneeling cable crunch: 2x12-15/2′
  • TRX plank: 2x30-60s/2′
Upper B
  • Barbell bench press: 3X6-8/3′
  • Weighted pull-ups: 3X6-8/3′
  • Weighted push up: 2X10-12/2′
  • Face pull: 2X10-12/2′
  • Tricep Extensions: 2X12-15/1.5′
  • Hammer curls: 2X12-15/1.5′
  • Side lateral raises: 2X12-15/1.5′
  • Cardio: rowing

Nutrition

Baseline: 2500kcal, 130p, 313c, 83f
Will eat at this baseline for 2 weeks and adapt from here. Also my liver and kidneys have been through some stress during my dieting phase, so I will be avoiding alcohol and consuming <500mg purines per day, which basically makes me an ovo-lacto vegetarian.

Last edited by Schlansky : 09-26-2015 at 03:55 AM.
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  #2  
Unread 09-26-2015, 11:28 AM
fedoskin fedoskin is offline
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Join Date: Jun 2015
Posts: 57
Default

Good luck mate!
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  #3  
Unread 09-27-2015, 04:36 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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Week 1

Training was awesome, upper - lower split feels great.

Did GHR for the first time in my life. They are crazy, had DOMS for 6 days... Besides that training felt easy, can handle the volume quite well. I estimated appropriate working sets for most lifts and used 80% of them this week. Looking forward to week 2 at 90-95%.

Nutrition was terrible. I ate way too much and binged a lot on protein cookies.

Daily averages:3295 kcal (+795), 215 protein (+81), 344 carbs (+36), 115 fat (+34)

I just pretend this never happened and be compliant in week 2.
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  #4  
Unread 09-28-2015, 09:26 AM
WannaLoseFat WannaLoseFat is offline
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Join Date: Aug 2013
Posts: 121
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Yeah, tighten it up brother. lol

You realize real quick that 300-500 kcals is not too much extra! It's really easy to go over. In fact, bulking to me is harder than dieting, in the sense that you really need to pay attention to / count your calories more closely. If you actually want to lean bulk I mean, instead of just get fat.

My first bulk, I just got fat. It was pretty disappointing spending all that time bulking, and then dieting back down, just to be almost back where I started. I'm on my second bulk now, and paying much closer attention to really slowly gaining weight (shooting for +1 lb / wk).
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  #5  
Unread 10-02-2015, 04:52 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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training
So submaximal run ups are over. Went pretty well, and stayed around RPE 8 - 8.5 on all my lifts, so I guess my estimates for working sets werenīt that off.

Looking forward to progressing as good as possible for the next 6 weeks.

updated macros
I eat around 3000-3200 kcal on average which I now believe to be my maintenance. I didnīt gain any weight for 2 weeks, still around 71.8kg which I was at the end of my cut.
I commute by bike almost daily, walk 1h in the evening liste, do HIIT 2x and weight training 4x week. Abdominal skinfold still is between 10 and 11mm and didnīt change. So I will just assume that it is my maintenance but to be sure I will eat at 3000kcal for another week and if my weight doesnīt start to go up I will add another 200kcal.

macros: 3000kcal, 150protein, 413carbs, 83fat
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  #6  
Unread 10-03-2015, 03:31 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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So measurements didnīt change at all, which means I didnīt mess up the deload.

weight (3day average): 72kg (+0.6)
height: 177cm
bf estimated: ~10%
3-site skinfold body fat: 7%
pectoral skinfold: 5mm
abdominal skinfold: 11mm
quadriceps skinfold: 11mm
chest: 101cm
waist min: 76cm
waist max: 84cm
waist flexed: 80cm
2" below navel: 80.5cm (-1cm)
2" above navel: 80cm
biceps right: 35,5cm
biceps left: 35cm
thigh right: 58cm
thigh left: 57cm

Looking forward to what can be done in the next months...
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  #7  
Unread 10-11-2015, 06:54 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 2

training

90% of estimated working sets, decent recovery and still fun.
I will simplify my UPPER routines though. Eliminated face pulls, pull ups and push ups because I want to progress in chin ups, ohp and rows. So I will do these twice per week.
Upper A
Barbell bench press: 3-4X6-8/3′
Pendlay row: 3-4X6-8/3′
OHP: 2-3X10-12/2′
Weighted chin-ups: 2-3X10-12/2′
Tricep extensions: 1-2X12-15/1.5′
Biceps curls: 1-2X12-15/1.5′
Y-Ups: 2X12-15/1.5′

Upper B
Barbell bench press: 3-4X6-8/3′
Weighted chin-ups: 3-4X6-8/3′
OHP: 2-3X10-12/2′
Pendlay row: 2-3X10-12/2′
Tricep Extensions: 1-2X12-15/1.5′
Hammer curls: 1-2X12-15/1.5′
Side lateral raises: 1-2X12-15/1.5′
nutrition

Yeah... simply terrible... no idea why that happened... Maybe because I used my exam week as an excuse...
3582 kcal (+582), 188 protein (+52), 378 carbs (+22), 135 fat (+52)

weight
7 day average: 72.2kg

week 3

training

First week at 100%.
deadlifts at 115kg: last set 6 reps @ RPE 10, so I will try this again next week
everything else went up pretty nicely, +2.5kg on most lifts next week.
nutrition

So at least I came even close to my goals this week...
3080 kcal (+80), 168 protein (+18), 353 carbs (-60), 108 fat (+25)
weight

Didnīt measure myself that constantly, so measurements could be off...
3 day average: 73.1 kg

Goals for next week:
  1. eat <3k kcal per day
  2. weigh daily
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  #8  
Unread 10-15-2015, 06:47 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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Switching from myfitnesspal to paid version of Lifesum because of its awesomeness.
Anybody else using Lifesum?

Training going great, diet compliance is great-ish.
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  #9  
Unread 10-15-2015, 10:20 AM
fedoskin fedoskin is offline
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Join Date: Jun 2015
Posts: 57
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Lifesum? Dont hear about it.
Can you make a review vs MFP?
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  #10  
Unread 10-17-2015, 08:27 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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Quote:
Originally Posted by fedoskin View Post
Lifesum? Dont hear about it.
Can you make a review vs MFP?
Sure, coming in the next few days.
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