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  #1  
Unread 03-27-2014, 01:08 AM
GoldenDilemma GoldenDilemma is offline
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Default GD's Bulk Log - Training, Food and Caloric Burn Brag Report!

OK, so if you have read through my UD 2.0 log you realized I am finished and have moved to maintenance.

Let's get to it:

Legs 1 - Posterior
Chest/Back - 1
Shoulders Arms - 1
REST

Legs 2 - Anterior
Chest/Back - 2
Shoulders/Arms - 2
REST

Repeat

That's my split. Weak points which will feature specialization include: glutes, anterior delts, abs, and overall mass. Big focus on rounding out shoulders and packing on dat glute size. Cuz I don't look too good right now dieted down.

Today was legs 1. Here's how it looked:

Squat 5 x 5
Leg Extension 2 x 10
Barbell Hip Thrust 4 x 8
Reverse Hyper 4 x 8
GHR 4 x 7
Cable Pull Through 4 x 10
Seated Calve Raise 3 x 8
Donkey Calve Raise 4 x 8

Let's talk caloric burn for today... As per my Bodybugg, it was shy of 3,900.

For the next week I am eating at "maintenance". To calibrate the accuracy of the Bodybugg, I will take 93% of the number it gives me and treat that as it's maintenance. And, today, my cals were give or take right near 3,550 - 3,600.

Although, I made a MAMMOTH cheesecake and licked a few spoons so I am sure I am in the slightest surplus ever. But whatever. I will keep things tight this next week, watch the scale every day and see how things look.

Macros are gonna be pretty simple. 200g pro and I will fill out the rest with carbs or fat depending. But, I'll keep 3,500 as my "baseline" to shoot for and see what changes there are over the week. Likely when it comes to surplus, I will do 93% of burn # and then just add 150 - 200. I am only looking to be gaining 1.5lbs - 2lbs a month. Very slow. I want to be progressing in weight room; not making huge jumps on scale. Give me 6 months and then I will run 2 weeks of RFL and repeat this process.

As I said in my cut log, today I weighed in at 176.7 and I am still puffy and haven't pooped in 2 days. I figure I am lighter.

Here's a preview of the cheesecake I made. If you can guess the macros or total caloric value, I will give you an e-hug: http://imgur.com/ILXuSpR

I need sleep. More tomorrow.

p.s.: I just realized give that it's 2:07am and my bodybugg logged as of midnight that I am technically in a cal deficit given the additional 2 extra hours of burn... and I haven't eaten anything. Whatever. Playing it safe. It took months to burn 53lbs of fat off and I'm not planning to add that back anytime soon!
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  #2  
Unread 03-27-2014, 01:12 PM
Johnny Retardo Johnny Retardo is offline
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Quote:
Originally Posted by GoldenDilemma View Post
Here's a preview of the cheesecake I made. If you can guess the macros or total caloric value, I will give you an e-hug:
30% Protein/25% Fat/45% Carbs /100% Goodness
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  #3  
Unread 03-27-2014, 04:42 PM
GoldenDilemma GoldenDilemma is offline
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Haha! No - I'll just get to it...

Macros on cake:
7,091 cals
319.5g F
946.4g C
120.6g P

Today's workout:
Chest/Back - 1

30 Degree BB Press
155 x 2 x 5
165 x 5
160 x 2 x 5

Hammer Strength
1p 25 x 8
1p 15 x 10

Cable Fly
15 x 3 x 10

Rack Pull
295 x 5
310 x 2 x 5
315 x 5
325 x 5

T-Bar Supported
1p 35 x 4 x 8

Cable Row
135 x 2 x 10

DB Shrug
55 x 10
60 x 3 x 8

Close Grip Pulldown
170 x 4 x 6

Cable Crunch
60 x 3 x 12

Some eats:
http://imgur.com/e7Dep0k
http://imgur.com/giqGU9z
http://imgur.com/hiOp43i

Weighed in at 176.2 today. That was pre-poop as well, and still bloated, etc.

More later.
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  #4  
Unread 03-27-2014, 07:40 PM
Snakecharmer's Avatar
Snakecharmer Snakecharmer is offline
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That cheesecake...is that...S'mores?



Are you a professional chef or baker?
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  #5  
Unread 03-27-2014, 11:44 PM
GoldenDilemma GoldenDilemma is offline
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Yeah, S'Mores. Not a pro baker. I'm flattered though!

Cal burn for today was 4,074... Total cals: 3,788

Gonna eat something and then go to bed. Night!
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  #6  
Unread 03-28-2014, 07:09 AM
GoldenDilemma GoldenDilemma is offline
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Yeah, to hit my total cals last night (3,788) I needed to eat close to 500 so I had a big bowl of ice cream. Life is good.

Weight is exactly the same today. 176.2
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Unread 03-28-2014, 10:52 AM
dwayne08 dwayne08 is offline
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Mind explaining why you use 93% of the bodybugg value for maintenance? I just got one and it seems that the results are a wee bit high.
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  #8  
Unread 03-28-2014, 01:33 PM
oval61251 oval61251 is offline
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Have you tried Lyles general bulking routine? You sure do eat a lot of sweets....
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  #9  
Unread 03-28-2014, 02:40 PM
GoldenDilemma GoldenDilemma is offline
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Quote:
Originally Posted by dwayne08 View Post
Mind explaining why you use 93% of the bodybugg value for maintenance? I just got one and it seems that the results are a wee bit high.
BB is 93% accurate. And, I am wrapping up months of dieting which resulted in 50lbs+ of fat loss.

So, I am being very careful with respect to transitioning into more calories.

In the past, I wouldn't do 93% of the number - I just found that to get 2-3lbs a month gained, I could add 250cal to my burn # and this would yield that sort of weight gain. But, like I said, playing things very safe cuz I legit just wrapped up dieting

After a week of doing the 93% thing, I will add a small surplus to it and then re-assess to see how things are.

Quote:
Have you tried Lyles general bulking routine?
Not verbatim. But I've done similar sorts of things before.

Quote:
You sure do eat a lot of sweets....
Yeah, and plenty of fruits and vegetables. But who wants to see pictures of that

Last edited by GoldenDilemma : 03-28-2014 at 02:54 PM.
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  #10  
Unread 03-28-2014, 03:34 PM
GoldenDilemma GoldenDilemma is offline
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Today's training. Lol @ my OHP strength. Everything has gone down so significantly.

/insecurities

Shoulders/Arms - 1

OHP
85 x 5
90 x 5
100 x 3 x 5

DB Press
45 x 3 x 7
40 x 8

Cable Front Raise
12.5 x 7
10 x 9, 9, 10,

EZ Upright Row
40 x 10
50 x 8, 8, 10

Face Pulls
70 x 12
80 x 3 x 10

EZ Curl
55 x 10
60 x 2 x 8

DB Hammer Curl
35 x 2 x 10

LTE
40 x 10
50 x 10
55 x 2 x 8

Straight Bar Pushdown
90 x 10
100 x 10
110 x 9
105 x 9

Rope Pushdown
75 x 3 x 10

Obliques
44lbs x 3 x 12

Cable Crunch
50 x 3 x 12
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