The ABC Challenge: Nate88's Bulk (Please Comment!!!)

[Nate88]

<font color="red"> Well I decided to start early, I love bulking...

[D1ez3]

biceps triceps?

[D1ez3]

ooh not arms , ok

[fluffy]

looks good, nice and compound /forum/images/graemlins/smile.gif i wouldn't go quite that crazy on abs though -- that's A LOT of sets

i'm very interested how it goes for you without training arms at all. i'm down to 4 sets/week for bis, 4 for tris and 2 for forearms and i believe they're growing better than when i was killing them

[Nate88]

<font color="red"> Yea you are right about the abs I am cuttin it down to just weighted crunches now, and every 2 weeks I am changing it to reverse crunches... </font color>

[Nate88]

<font color="red"> Deleted

[Nate88]

<font color="red">I will now be incorperating stretches into my daily routine. I will be stretching twice daily, 1st: Upon waking, 2nd: Before weight training.
Stretching Exercises
<ul type="square">
Side Bends
Forward Bends
Hamstring Stretches
Lunges
Feet Apart Seated: Forward Bends
Inner Thigh Stretches
Quadriceps Stretches
Hurdlers Stretches
Spinal Twists
Hanging Stretches
[/list]

All stretches will be held for a count of 30 seconds...

I will also be practicing, Posing 30 minutes daily... </font color>

[Nate88]

<font color="red"> I am taking a break untill the challenge...But I will still be doing a little bit to maintain my current weight... </font color>

[Nate88]

<font color="red">Okay I am going insane looking at my routine without arms...Looks like I am caving in to everyone saying my arms and such willlag behind...Here is what I have come up with...I have deleted my previous Workout...
</font color>

<font color="green"> Bulking Program

Training Split
Monday: Back, Traps, Biceps
Tuesday: Off
Wednesday: Chest, Shoulders, Triceps
Thursday: Off
Friday: Quads, Hams, Calves
Saturday: Off
Sunday: Off


Monday: Back, Traps, Biceps

Back:

Chin-ups: 4 sets to Failure
Bent-Over Rows: 4 x 12,10,8,6
Upright Rows: 4 x 12,10,8,6

Traps:

Barbell Shrugs: 4 x 15,12,10,8

Biceps:

Seated DB Curls: 4 x 15,10,8,6
BB Cheat Curls: 4 x 10,8,6,4

Wednesday: Chest, Shoulders

Chest:

Flat BB Bench Press: 4 x 15,10,8,6
Dips: 4 sets to Failure
Pull-Over: 4 sets to Failure

Shoulders:

Military Press: 4 x 12,10,8,6
Clean &amp; Press: 4 x 12,10,8,6

Triceps:

BTB Dips: 4 sets to Failure
Lying Triceps Ext.: 4 x 12,10,8,6



Friday: Quads, Hams

Quads &amp; Hams:

Squats: 4 x 15,12,10,8
Half Squats: 4 x 10,8,6,4
SL Deadlifts: 4 x 12,10,8,6
Leg Curls: 4 x 12,10,8,6

Calves:

Seated Calf Raises: 5 x 15,15,15,15,15
</font color>

<font color="red"> This program was designed and everything by me...I have looked at different things that have woked for my body in the past, and this is what I have come up with... </font color>

[Nate88]

<font color="red"> Here is my diet plan...Please critique... </font color>

<font color="blue"> Bulking Diet

Meal 1:

Bi-Lo Quick Oatmeal, Serv.=1 cup, Cal=280, Fat=5, Carbs=52, Pro.=10.
EAS Protein, Serv.=2scoops, Cal=115, Fat=2, Carbs=4, Pro.=20.
Milk, Serv.=1 cup, Cal=150, Fat=8, Carbs =11, Pro.=8.

Total = Cal = 545, Carbs = 67g, Fat = 17.5g, Pro. = 38g.

Meal 2:

GNC Weight Gainer 1850, Serv. = 1 cup, Cal = 496, Fat = 0.5, Carbs = 106, Pro = 16.5
Milk, Serv. = 1 cup, Cal = 150, Fat = 8, Carbs = 11, Pro = 8.

Total = Cal = 646, Fat = 8.5, Carbs = 117, Pro = 24.5

Workout Now

Meal 3:

Tuna, Serv. = 1 can, Cal = 150, Fat = 2.5, Carbs = 0, Pro = 32.5
Bread, Serv. = 4 Slices, Cal = 280, Fat = 2, Carbs = 56, Pro = 8
EAS Protein, Serv.=2scoops, Cal=115, Fat=2, Carbs=4, Pro.=20.
Milk, Serv.=1 cup, Cal=150, Fat=8, Carbs =11, Pro.=8.

Total = Cal = 695, Fat = 14.5, Carbs = 71, Pro = 68.5

Meal 4:

Homemade MRP, Serv. = ?, Cal = 605, Fat = 28.5, Pro. = 40, Carb = 48

Total = Serv. = ?, Cal = 605, Fat = 28.5, Pro. = 40, Carb = 48

Meal 5:

5 oz. Chicken Breast, Serv. = 5 oz., Cal = 148, Fat = 3, Pro = 26, Carb = 0
Brown Rice, Serv. = ½ cup, Fat = 4, Pro = 2, Carb = 23, Cal = 146

Total = Cal = 294, Fat = 7, Pro = 28, Carb = 23

Meal 6:

Bi-Lo Quick Oatmeal, Serv.=1/2 cup, Cal=140, Fat=2.5, Carbs=26, Pro.=5.

Total Thru Day = Cal = 2925, Fat = 78.5,Pro = 204 Carb = 352

Two Gallons of water each day. </font color>

<font color="red">If I am not happy with my gains from the first week, I will increase by 200 Calories each day for 1 week... </font color>

[Manseed]

Yeah your diet looks good so far, except for your last meal i would have some more protein like cottage cheese. Im not sure about the oatmeal though.. not many people eat oatmeal before bed, but i guess it could work. Also in the morning i would make that 1 cup of oatmeal just for extra energy for the day, especially before working out. And what are you putting in that homemade mrp? hope this helps..

[Nate88]

The homemade MRP is whey protien, 2Tbls NPB,and 1 cup milk, with 1/2 cup raw oats

[Nate88]

And I will change that to 1 whole cup in the morning...

[hartzlongjump]

2 gallons of water a day is insane! youll have to wear some pampers when your squatting so you dont piss your pants with all that water in your system. then again, a hydrated body is a happy one.

[Nate88]

Here are my pics.
Please critique...
Click Here. (http://www.villagephotos.com/viewimage.asp?id_=1298481&amp;selected=133669)

[Nate88]

<blockquote><font class="small">Posted by: Nate88:</font><hr> <font color="red"> I am taking a break untill the challenge...But I will still be doing a little bit to maintain my current weight... </font color> <hr /></blockquote>
<font color="red">
LOL Looks like I didn't do to good at that...But it could also be that I came off of creatine?

[Nate88]

<font color="red">Okay, I couldn't post yesterday. Here was my workout...

Monday: Back, Traps, Biceps

Back:

Chin-ups: 4 sets to Failure
Bent-Over Rows: 4
Upright Rows: 4
Traps:

Barbell Shrugs: 4

Biceps:

Seated DB Curls: 3
BB Cheat Curls: 3

Kept working set reps in the 6-10 rep range...

Haven't gotten the calipers yet...

Weight yesterday, in the morning was 125Ibs...
I have been sticking right on track with my diet, no slips...

[Nate88]

Great workout today...Killer triceps pump.

Wednesday: Chest, Shoulders

Chest:

Flat BB Bench Press: 4
Dips: 3 sets to Failure
Pull-Over: 4 sets to Failure

Shoulders:

Military Press: 4
Clean &amp; Press: 4

Triceps:

BTB Dips: 4 sets to Failure
Lying Triceps Ext.: 4

While I was doing the parrallel dips, veins were popping out all over my chest.

[Nate88]

Got my calipers today. (Yu I read your article, and have finally gotten it down. The other post was all wack /forum/images/graemlins/smile.gif.)

Chest: 6mm
Abs: 8mm
Tri: 6mm
Sub: 7mm
Thigh: 13mm
Mid Ax: 5mm
Sup: 9mm

Estimated BF% is: 5.9%
Estimated LBM is: 118.9

[Nate88]

Leg Day was horrible...I will make up for it this week...

My diet is going to have to change, I feel that I need more calories. And protein. I will be making a list of foods for each meal, depending on the mood I am in I will pick which food...

[a-folov]

What happened on the leg day?

[Nate88]

I just couldn't do as much as usual. I didn't get much sleep the night before. And the intensity sucked.

[Nate88]

<font color="red">Today was: Back, Trap, Bi day. It went really well, got a great pump in my back.

Edit: My traps are doing awesome, it seems like they are already bigger in only 2 workouts.

[Nate88]

7 Point Bodyfat/Lean Body Mass Test


Gender: male
Weight: 127 lbs
Age: 14 yrs
Pec: 7 mm
Abdomen: 8 mm
Thigh: 12 mm
Triceps: 5 mm
Subscapular: 5 mm
Suprailiac: 10 mm
Axilla: 7 mm

My estimated body fat percentage is: 5.9 %

My estimated lean body mass is: 119.9 lbs

[Nate88]

I have made a few changes to my workout plan:

Monday: Back, Traps, Biceps

Back:

Chin-ups: 4 sets to Failure
Bent-Over Rows: 4 x 12,10,8,6
Deadlifts: 4 x 10,8,6,8
Upright Rows: 4 x 12,10,8,6

Traps:

Barbell Shrugs: 4 x 12,10,8,6

Biceps:

Seated DB Curls: 3 x 10,8,6
BB Cheat Curls: 3 x 8,6,4

[Nate88]

I am planning on doing "The Austrian Blitz."
As of next week(My 3rd week into bulk.)

Here is my plan of attack:

Austrian Blitz Plan

Monday: Back, Calves, Traps, Bi’s
Tuesday: off
Wednesday: Chest, Shoulders, Hams, Tri’s
Thursday: off
Friday: Quads(Austrian Blitz)

All other body-parts the same.

Quads:

Squats: (Goal is 25-50 sets)
Start off with weight able to get out 20 reps
Set-----Reps
1 Next: 15
2 12
3 10
4 8
5 6
6 8
7 10
8 12
9 15
10 12
11 10
12 8
13 6
14 8
15 10
16 12
17 15
18 12
19 10
20 8
21 6
22 8
23 10
24 12
25 20

Then if I go on, just start back to 1…

I am planning on blitzing all of my large muscle groups throughout this 12 weeks(Legs, Back, and Chest.)

What do you guys think?

[Nate88]

Chest, Shoulders, Triceps day...Got a great chest pump!!!

[Nate88]

Today is leg day, can't wait!!!

[Nate88]

<font color="red">Austrian Blitz Plan

Monday: Back, Calves, Traps, Bi’s
Tuesday: off
Wednesday: Chest, Shoulders, Hams, Tri’s
Thursday: off
Friday: Quads(Austrian Blitz)

Well it's that week, time to blast my quads, I will be doing the austrian blitz with SQUATS!!!
This will be a first...Woohoo...

[Nate88]

For back Austrian Blitz should I do Deadlifts, or bent-over rows?

[Nate88]

Is it possible to gain mass, and lose fat at th same time?
Well I have lost a little fat, and gained a little mass...

Here is my stuff:

7 Point Bodyfat/Lean Body Mass


Gender: male
Weight: 128 lbs
Age: 14 yrs
Pec: 6 mm
Abdomen: 9 mm
Thigh: 12 mm
Triceps: 4 mm
Subscapular: 8 mm
Suprailiac: 8 mm
Axilla: 6 mm

Estimated body fat percentage is: 5.7 %

Estimated lean body mass is: 120.7 lbs

[Nate88]

Yesterday was back.

Back:

Chin-ups: 6,5,4,3 (No weight.(I know pathetic.(Eeked out a few cheat reps.))

Bent-Over Rows: 65 x 15, 75 x 10,8,6(Didn't go to failure at all.) Up The Weight.

Deadlifts: 95 x 12,10,8,6(Warm-up with a light weight) UP!
100 for the second set!

Upright Rows: 45 x 15,12,10(Sticking to 3 sets of this.) Up The Weight. To 50 3rd set!

Traps:

Barbell Shrugs: 125 x 15,12,12,10. UP! 130 4th Sets!

Biceps:

Seated DB Curls: 20 x 15, 25 x 10,8,6. Stay!
BB Curls: 55 x 10, 65 x 8,6(Sticking to 3 sets.) Stay At Weight.

[Nate88]

Today was Chest, Shoulders Triceps...
[b]
Flat Bench: 95 x 15,12, 100 x 6,6(My shoulders were failing.) Stay!

Dips: 6,6,5,3(B/W Horrible I know...)

DB Pullovers: 30 x 12,10,8,6(It was a pretty good stretch.) STAY!

Behind the Neck Presses: 45 x 15, 50 x 10,8,6(Cant go to failure, no training partner.) UP! To 55 on 2nd set!

Lying Tricep Ext.: 45 x 6,6,6 (Focusing on form.) Stay!

Behind The Back Dips: 45 x 12,10,8,6

It was a good chest, and triceps pump...

[Nate88]

Need to start eating more!

And also some slight changes to workouts!

[Nate88]

My legs are sore /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif:p /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif /forum/images/graemlins/tongue.gif

[ROCKaMIC]

hey man, great to see everything is going ok, for the chin-ups and dips try using forced reps after failure, just put a chair or something below and when you reach failure just help yourself up with the chair. I'll help a lot.

Post some of your leg workouts, the only one i've seen so far is the plan for the quad blitz, by the way, how much gains did you receive with the austrian blitz?

[Nate88]

I'll put the stuff about my leg workout up soon...Sorry, just sometimes I don't have enough time to post everything, that and sometimes I dont remember the weights used.

[Nate88]

I have been neglecting my abs, but it's time for that to end!!!
I will have my new ab routine up soon.

[Nate88]

7 point bodyfat/lbm test

Weight: 129Ibs.

Chest: 6
Abs: 10
Thigh: 12
Tri: 5
Sub: 8
Sup: 6
Axilla: 6

Estimated BF%: 5.7
Estimated LBM: 121.6Ibs.
Estimated Fat: 7.4Ibs.

[Nate88]

Estimated LBM Gain: 2.7Ibs. /forum/images/graemlins/mad.gif /forum/images/graemlins/mad.gif /forum/images/graemlins/mad.gif /forum/images/graemlins/frown.gif /forum/images/graemlins/frown.gif /forum/images/graemlins/frown.gif /forum/images/graemlins/crazy.gif /forum/images/graemlins/crazy.gif /forum/images/graemlins/crazy.gif /forum/images/graemlins/confused.gif /forum/images/graemlins/confused.gif /forum/images/graemlins/confused.gif

[**DONOTDELETE**]

[Nate88]

Horrible...

[Nate88]

Gender malefemale
Age
Weight lbs
1. Pectoral 5 mm
2. Abdomen 10 mm
3. Thigh 12 mm
4. Subscapula 9 mm
5. Tricep 5 mm
6. Midaxillary 6 mm
7. Suprailiac 6 mm

Estimated BF% is 5.7 %
Estimated LBM is 123.5 lbs
Estimated FAT is 7.5 lbs

[Nate88]

Estimated LBM Gain: 4.6ibs.

Woohoo...

[ROCKaMIC]

whoa, good gains on that last week i mean 1.9lbs of LBM in a week is pretty good. keep up the good work.

[Nate88]

Mass that' all I want!!!
I just started my creatine loading fase. Now I will have that extra energy to push out those last few reps!

[Nate88]

For my last 8 weeks. I will be using JW's 24 Workout Mass Blitz. I didn't decide till Today. So I am stuck not doing back again this week cause I did it monday. So I just did the Chest, Shoulders, Triceps. So you know where to get the workouts.

[Nate88]

BF/LBM Test

Weight: 132.5

1. Pectoral 5 mm
2. Abdomen 9 mm
3. Thigh 12 mm
4. Subscapula 5 mm
5. Tricep 5 mm
6. Midaxillary 5 mm
7. Suprailiac 8 mm

Estimated BF% is 5.1 %
Estimated LBM is 125.7 lbs
Estimated FAT is 6.8 lbs

I finally figured it out. I haven't been gaining fat with my muscle(MEGA-METABOLISM) So it is making my measurements smaller.

[Nate88]

Estimated LBM Gains: 6.8ibs

Whoohooo....
That's 2.2 in 1 week. I am tearing the gym apart.

[a-folov]

Man, that's freaking awesome!

[Nate88]

I flipped when I got on the scale.
Okay so why is it that my gains come in spurts. Like one week it will be .7ibs then the next it will be a whopping number?

[**DONOTDELETE**]

[Nate88]

Haha, and to think I thought I was a hard gainer. So much for that huh yu?

For everyone that doesn't know. This is my first real bulk.

[a-folov]

This looks like a bulk to end all bulks, man.

[ROCKaMIC]

<blockquote><font class="small">Posted by: Nate88:</font><hr> I flipped when I got on the scale.
Okay so why is it that my gains come in spurts. Like one week it will be .7ibs then the next it will be a whopping number? <hr /></blockquote>

That happens to me too! sometimes i gain like.5lbs and then i gain like 2-2.5lbs in a week /forum/images/graemlins/laugh.gif
Some days ago i couldn't eat much and i tought ***** i'm going to loose a lot of weight, when i measure it's all there except for the waist. My waist is now at 29 3/4 /forum/images/graemlins/smile.gif Weird huh?

[Nate88]

Gender male
Age 15
Weight 133.5 lbs
1. Pectoral 5 mm
2. Abdomen 8 mm
3. Thigh 12 mm
4. Subscapula 5 mm
5. Tricep 4 mm
6. Midaxillary 4 mm
7. Suprailiac 7 mm

Estimated BF% is 4.5 %
Estimated LBM is 17.6 lbs
Estimated FAT is 5.9 lbs

[Nate88]

As you guys didnt know I have been sick for a while now, and I am just getting better. And as you can see I have lost about 3 Ibs! Pain. But I will work back up to it. Sorry for not posting measurements Yu. They have been the same as this for the past 3 weeks I believe.

Gender male
Age 15
Weight 130.5 lbs
1. Pectoral 4 mm
2. Abdomen 8 mm
3. Thigh 12 mm
4. Subscapula 5 mm
5. Tricep 4 mm
6. Midaxillary 5 mm
7. Suprailiac 7 mm

Estimated BF% is 4.5 %
Estimated LBM is 124.7 lbs
Estimated FAT is 5.8 lbs