The ABC Challenge: mbeezy's bulk

[ne plus ultra]

This will be my first experience bulking. I will be clean bulking. My goal is to weigh 205lbs. This could be difficult because I'm in the middle of basketball season, but I will give it my best shot.

I will be using Nature's Best Low Carb Isopure, EAS l-glutamine, EAS ZMA HP, vitamin c,multi-vitamin/mineral, Udo's oil blend, creatine and 50/50 dextrose/maltodextrin

STATS
Age: 18
Height: 6'5 1/2"
weight: 188
bodyfat: 12.1

Initial BF Readings:

pectoral 6
subscapular 11
bicep 5.5
tricep 14.5
suprailiac 6
midaxilla 7
abdominals 13.5
thigh 13
calf 11.5

[NJI]

mbeezy how many calories are you going to start out with?

[ne plus ultra]

Amount Meal Protien (g) Carbs (g) Fat (g) Calories
2 eggs 12 2 10 150
2 whe. toast 4 24 2 130
1/2 cup oatmeal 5 27 3 150
1 banana 1 27 1 105
1/8 cup raisins 0.5 15.5 0 65
1 tbsp Udo's 0 0 14.5 134
22.5 95.5 30.5 734

5 oz. chicken br. 40 0 5 175
2 whe. toast 4 24 2 130
1cup romaine 5 5 0 40
1tbsp mayo 0 2 6 60
1/2 cup uncooked br. rice 3 32 1.5 160
1 skim milk 8 12 0.5 85
60 75 15 650


1 Isopure 50 3 0 210
workout
50g dext/malto 0 50 0 200

1 Isopure 50 3 0 210
1 apple 0 32 0 125
1 tbsp Udo's 0 0 14.5 134
50 35 14.5 469

family meal
1 cup broccoli 6 10 0 50


1/2 cup uncooked br. rice 3 32 1.5 160
1 tbsp Udo's 0 0 14.5 135
3.5 oz. tuna 35 0 8 158
38 32 24 453

1 cup cottage ch. 28 8 9 240
3 tbsp Nat. PB 21 21 24 300
2 whe. bread 4 24 2 130
46 46 43 670

total 273.5- 293.5- 119- 3186


Calculations do not include "family meal"(or the broccoli I add to it) or post workout insulin spike. I want to start with around 3600 to 3700 calories. P/C/F is 40/43/17. I would like to add more fat but not more calories. Not sure how I will do that yet.

This is the first diet I have created myself. Please comment if you see anything that I should change.

[fluffy]

Looks good, but how about a little more protein for breakfast, like a scoop of whey? Also you may want to replace some of the bread with veggies + lentils for slower burning carbs and more fiber, especially at nighttime.

Good luck with your bulk /forum/images/graemlins/smile.gif

[ne plus ultra]

I'll cut a piece of bread from meals 1 and 7, and go out and get some lentils. Any comments on fat intake?

[fluffy]

I think your PCF estimate is off. If you take in 119g of fats, that's 119 * 9 = 1071 calories, which is around 33% of your 3200 calories. That's prolly OK. I try to stay in 20-30% range, but I know some people go higher in fats

[ne plus ultra]

Thanks fluffy, I calculated the ratios totally wrong.

[**DONOTDELETE**]

[ne plus ultra]

official weight: 188lbs.
official 9 point body fat results: 12.1%

[ne plus ultra]

1/6/03

Legs

squat 135x10
squat 185x8
squat 205x8
squat 225x6

St. calf raise 225x12
St. calf raise 315x10
St. calf raise 405x6
St. calf raise 405x6

seat. calf raise 135x10
seat. calf raise 135x10
seat. calf raise 180x8
seat. calf raise 180x6

20 yd. lunge walk 15lbs.

[ne plus ultra]

1/8/03

Chest and Shoulders

Inc. Bench 115x8
Inc. Bench 125x6-30 second hold after last rep
Inc. Bench 135x4
Inc. Bench 145x2-30 second hold after last rep

Inc. Fly 25x7
Inc. Fly 20x8
Inc. Fly 20x8
Inc. Fly 15x10

Machine(calf)shoulder shrugs 135x10
Machine(calf)shoulder shrugs 135x10
Machine(calf)shoulder shrugs 225x10
Machine(calf)shoulder shrugs 225x10

DB Military Press 20x10
DB Military Press 25x8
DB Military Press 30x4
DB Military Press 35x2

Dips 8
Dips 7
Dips 7

Crunches-5sec. hold 10
Twisting crunches 10
Bruce Lee leg lift 45sec

[ne plus ultra]

1/9/03

Back and Arms

Hammer Curl 25x10
Hammer Curl 30x7
Hammer Curl 35x5
Hammer Curl 40x3

Reverse Forearm Curl 40x10
Reverse Forearm Curl 45x8
Reverse Forearm Curl 50x4
Reverse Forearm Curl 55x2

Lat. Pulldown 100x10
Lat. Pulldown 112.5x8
Lat. Pulldown 125x6

Seated Cable Row 100x10
Seated Cable Row 120x8
Seated Cable Row 130x6

Static DB Hold 55sec.
Static DB Hold 20sec.

Note to self: find weights of easy curl bars.=solved

[fluffy]

<blockquote><font class="small">Posted by: mbeezy:</font><hr>
Note to self: find weights of easy curl bars.
<hr /></blockquote>

this may help (or not lol): http://www.newyorkbarbells.com/im-0028spl.html

http://www.abcbodybuilding.com/forum/showflat.php?Cat=&amp;Board=workout&amp;Number=374304&amp;Foru m=workout&amp;Words=olympic%205%206%207%20EZ&amp;Match=And &amp;Searchpage=0&amp;Limit=25&amp;Old=6months&amp;Main=374299&amp;Sea rch=true#Post374304

It's been a while since I've trained in the High School weight room, but if I remember correctly... the #8 bar was 55 lbs. Sound about right? 10 lb bar w/ 4 10 lb and 2 2.5 lb plates? My Olympic EZ Bar (and most, from what I've read) is 20 lbs. And I think the school bars are progressively 5 lbs heavier with each number.

#5 - 40 lbs
#6 - 45 lbs
#7 - 50 lbs
#8 - 55 lbs
Oly EZ Bar - 20lbs

Hope that helps! /forum/images/graemlins/smile.gif

[ne plus ultra]

kinetekade, thanks, that sounds right. Will you start training at school once the new weight room opens? The weight room atmophere is getting better imo, but there are still like 20 people always hanging around right outside the door, which can gett annoying.

Maybe, I'll think about it! /forum/images/graemlins/grin.gif It would be really fun training with you, seksi, and toille after years in my lonely basement... Do you know why our school is building a third weight room? From what I remember, the other two weren't ever that full. Good luck with your training! Nice journal!

[ne plus ultra]

My guess for the purpose of a new weightroom is to put all the equipment in one spot, so Loebel can supervise everyone at once.

[**DONOTDELETE**]

[NJI]

[ QUOTE ]
From what I remember, the other two weren't ever that full.<hr /></blockquote>
You kidding? /forum/images/graemlins/tongue.gif Anyways, the current weight room is always packed. The new one will be roughly 6000 sq ft. I'm not sure if we're getting all new equipment, some new equipment or none at all. I'll talk with the football coach or Lobell.

[ne plus ultra]

1/15/03

Body fat: 12% (9pt)

Just curious, why test BF% weekly?

[**DONOTDELETE**]

[ne plus ultra]

I forgot which measurements go with which body site, but it will have to work this time. I also used different calipers($20 compared to $250) Oh, and one more thing I'm not sure I used the right formula. Seksi helped me last time.

3.5
6
8
10.5
11.5
10
9.5
9
9

weight: 190

(77/190)*.27=10.9% BF

I hope thats right /forum/images/graemlins/smile.gif

[ne plus ultra]

I've been slacking on my journal lately because of exams and basketball. Today during practice I got hit in the jaw pretty good, and the right side of my face went numb. About 15 minutes later, my right arm was killing me. Anyway, the trainer said it was a stinger and it should go away by tonite. I decided it would be best if I only worked abs today.

[ne plus ultra]

I've been sick the last 3 days. I don't remember being this sick for a long time. Hopefully I can maintain my weight.

[ne plus ultra]

<font color="purple">Today I'm feeling 80%. My first day back in action will be thursday. </font color> /forum/images/graemlins/grin.gif

[ne plus ultra]

Well, to make a long story short, I threw up at least 30 times in a span of 5 hours tues. night. I lost 13lbs, and feel weak as hell.