The Abc Challenge: Manseed's first Bulk!!

[Manseed]

Just starting my journal, ill put up my workout routine and hopefully diet tomorrow. good luck!

[Manseed]

Well.. Here's my first training split, hope it goes well! Hopefully ill have my diet up tomorrow, and my first workout day details, cya!

Bulking Workout:

Monday: Chest/Triceps

Chest:

Exercise: # of Sets: # of Reps: Special:
Pullovers 4 12,10,8,6 5 sec hold at top
Flat Barbell Bench 4 10,8,8,failure Rest/pause if necessary
Machine Flys 3 drop sets 8,failure, failure 1 and 2 half rep method
Dips 3 Failure, failure, failure


Triceps:

Exercise: # of Sets: # of Reps: Special:
Skull Crusher 4 8 Forced Reps at end
Pushdowns 4 8 Drop Set at end
Overhead extension/Cablekickbacks 3 8 per exercise supersets


Tuesday: Rest

Wednesday: Back/Biceps/Forearms

Back:

Exercise: # of Sets: # of Reps: Special:
Deadlifts 4 10,8,8,8
Chins 4 Failure Alternate grips…
Back Extension 3 20,20,20
Face Pulls 3 Pyramid sets
T-Bar Rows 3 8,8,8

Biceps:

Exercise: # of Sets: # of Reps: Special:
Standing Curls 3 10,8,8 Fascia stretching
Hammer Curls 3 10,10,10
Cable 21’s 2 …




Forearms:

Exercise: # of Sets: # of Reps: Special:
Behind back curls 3 10,8,8 Superset with static holds




Thursday: Legs/Abs

Legs:

Exercise: # of Sets: # of Reps: Special:
Wide-stance squats 4 10,8,8,8 Toes pointed out
Leg Extensions 3 8,failure,failure Drop sets
SLDL 3 10,10,8
Calf raises 3 A lot


Abs:

Exercise: # of Sets: # of Reps: Special:
Leg Raises 3 20
Decline crunches 3 20~
Something else..





Friday: Shoulders

Shoulders:

Exercise: # of Sets: # of Reps: Special:
Rotator cuff exercises 3-4 15,15,15 Don’t go to failure
Shrugs 4 10-15 Drop sets





Saturday: Rest
Sunday: Rest

[Manseed]

Monday: Chest/Triceps

Wow what a great workout. I have never done pullovers before but now i consider then my favorite chest workout. These are especially great if you cant do incline presses because of shoulder injury etc. I suggest everyone incorperate them in your workout! Anyway, chest workout was great, but Tricep workout was cut short because it was taking too much time. I was working out with two other friends so im gonna have to work on the time. Workout ended up lasting 1 hr and 40 minutes.


Chest:

Pullovers 35 x 12, 45 x 12, 55 x 12, 55 x 10
Flat Dumbell Bench 45's x 12, 55's x 10, 55's x 12 (learning form)
Machine Flys 80 x 15, 60 x 12, 40 to failure, 20 to failure (drop sets with 1 and 2 1/2 rep method)
Dips 3 Failure, failure, failure


Triceps:

Push downs 8 x 15, dropset 8,7,6
overhead extensions 25 x 12, 25 x 12, 25 x 12

rest day tomorrow, hopefully ill have my stats up later tonight (bodyfat, weight etc..) Bye bye.

[**DONOTDELETE**]

[Manseed]

I should have my caliper measurement up tomorrow, when my friend can help me... tomorrow morning that is

[Manseed]

Well here's what i ate today... im going to keep posting my meals until i get it perfect. I still have some work to go.. any suggestions would be nice, thanks!

Oh yeah, i weigh 142 pounds

Meal 1 -
3 pck oatmeal 370-cal 12-p 73-c 6-f
1 cup skim milk 90-cal 8-p 11-c 0-f
1 scoop whey 110-cal 22-p 3-c 1.5-f
Total 570-cal 42-p 87-c 7.5-f

Meal 2 -
2 chicken patties 220-cal 31-p 4-c 9-f
rice 60-cal 1-p 40-c 0-f
green peas 35-cal 6-p 3-c 0-f
fries 200-cal 4-p 30-c 12-f
Total 515-cal 42-p 77-c 21-f

Meal 3 -
Protein shake 220-cal 44-p 6-c 3-f
dextrose 292-cal 0-p 75-c 0-f
Total 512-cal 44-p 81-c 3-f

Meal 4 -
N-Large 2 Weight gainer 600-cal 52-p 86-c 6-f

Meal 5 -
Meatloaf 210-cal 20-p 6-c 4-f
salad 5-cal 0-p 1-c 0-f
italian dressing 60-cal 0-p 1-c 9-f
green peas 90-cal 7-p 17-c 0-f
cottage cheese 103-cal 15-p 4-c 2-f
turkey 135-cal 25-p 0-c 3-f
Total- 602-cal 67-p 29-c 18-f

Meal 6 -
2 tble spoon flax oil 210-cal 0-p 0-c 22-f
2 scoops whey protein 220-cal 44-p 6-c 3-f
Total- 430-cal 44-p 6-c 25-f

Protein total - 291 grams (1164 calories) 34%
Carbs total - 366 grams (1464 calories) 44%
Fat total - 80.5 grams (724.5 calories) 22%
total calories - 3352.5

[Manseed]

Ok i finally got my bodyfat tested, here are my results:


Gender: male Weight: 145 lbs
Age: 19 yrs Pec: 12 mm
Abdomen: 22 mm Thigh: 14 mm
Triceps: 14 mm Subscapular: 14 mm
Suprailiac: 22 mm Axilla: 14 mm
estimated body fat percentage is: 14.9 %
estimated lean body mass is: 122.9 lbs

[a-folov]

I think your fat is a bit too low; try lowering the carbs to ~35%, and upping the fat to ~30%. The reason I recommend this is, without enough fat in the diet, your testosterone level are going to plummet - and on a bulk, this is a very, very bad thing.

[Manseed]

Ok will do, thanks!

[Manseed]

Ok.. Lets see how today's diet went. Today was rest day so i didn't take in quite as many calories... lets see what we got


Meal 1 - 8:30 am
3 pck oatmeal 370-cal 12-p 73-c 6-f
1 cup skim milk 90-cal 8-p 11-c 0-f
1 scoop whey 110-cal 22-p 3-c 1.5-f
Total 570-cal 42-p 87-c 7.5-f

Meal 2 - 11:30 am
2 wheat slices 140-cal 6-p 26-c 2-f
turkey 60-cal 15-p 0-c 1.5-f
cottage cheese 150-cal 20-p 4-c 3-f
green peas 30-cal 2-p 6-c 0-f
Total: 380-cal 43-p 36-c 6.5-f

Meal 3 - 3:00pm
Weight gainer 600-cal 52-p 86-c 6-f

Meal 4 - 5:30 pm
2 wheat slices 140-cal 6-p 26-c 2-f
turkey 120-cal 30-p 0-c 3-f
cottage cheese 150-cal 20-p 4-c 3-f
salad 5-cal 0-p 1-c 0-f
italian dressin 70-cal 0-p 2-c 4-f
Total: 485-cal 56-p 32-c 12-f

Meal 5 - 8:00 pm
turkey 120-cal 30-p 0-c 3-f
5 broccoli 250-cal 25-p 50-c 5-f
1 tbl spoon flax 110-cal 0-p 0-c 11-f
Total: 480-cal 55-p 50-c 19-f

Meal 6 – 11:30 pm
Cottage cheese 180-cal 28-p 10-c 5-f
Flax seed oil 220-cal 0-p 0-c 22-f

TOTAL ---- P- 276 C – 291 F – 73
cal - 2925 p -1104 c - 1164 f – 657
38% 40% 22%



Well.. by the looks of it i need to increase my fats and decrease my carbs a little. I was thinking of going isocaloric with 33 33 33 pcf ratio. I want to clean bulk. Hmm body weight is currently 145 and BF is 14.9 percent. Does this look like the right amount i should be eating? Any tips would be appreciated! thanks.

[Manseed]

hmm today wasn't such a good workout for Back/biceps...
I guess ive never really concentrated on working back, so all of this lifts were practically new to me. The whole workout took 2 hours!!! Samething me and my two friends working out.. really gotta figure something out. Here is what i did:

Back:
Deadlifts: (first time, getting form down) barx10 barx10 barx10 barx10
pullups: 8, 6, 4, 5
back extensions: 20,20,20
face pulls: 3x15, 4x15, 4x15, 4x20
tbar rows: 35x8, 36x7, 35x6

Biceps:
Standing curls: 65x8, 55x8, 35x12
Hammer curls: 25'sx8, 25'sx8, 25'sx7
cable 21's 1 set.

I hope im sore tomorrow just so i know for sure i had a good back workout. Tomorrow is leg day, first time on squats in a while, hope they go good!

[Manseed]

Well... another day goes by and more calories to count! lets see if i did better today, remember im shooting for 33%,33%, 33%:

Meal 1 - 8:30 am
3 pck oatmeal 370-cal 12-p 73-c 6-f
1 cup skim milk 90-cal 8-p 11-c 0-f
1 scoop whey 110-cal 22-p 3-c 1.5-f
1 tble spoon flax 110-cal 0-p 0-c 11-f
Total 680-cal 42-p 87-c 18.5-f

Meal 2 - 12:00 pm
2 slices wheat bread 140-cal 6-p 26-c 2-f
turkey 120-cal 30-p 0-c 3-f
1/2 cottage cheese 90-cal 14-p 5-c 2.5-f
1 tble spoon flax oil 110-cal 0-p 0-c 11-f
green peas 30-cal 2-p 6-c 0-f
Total 490-cal 52-p 37-c 18.5-f

Meal 3- 4:00 pm
2 scoops protein 220-cal 44-p 6-c 3-f
dextrose 219-cal 0-p 50-c 0-f
Total: 439-cal 44-p 56-c 3-f

Meal 4 - 5:30
Weight gainer 600-cal 52-p 86-c 6-f
table spoon flax 110-cal 0-p 0-c 11-f
Total: 710-cal 52-p 86-c 17-f

Meal 5 - 7:30
Turkey 120-cal 30-p 0-c 3-f
green peas 55-cal 4-p 11-c .5-f
salad 5-cal 0-p 1-c 0-f
ranch dressing 100-cal 12-f
broccoli 50-cal 6-p 10-c 0-f
Total: 330-cal 40-p 22-c 15.5-f

Meal 6 - 12:00 am
cottage cheese 180-cal 28-p 10-c 5-f
table spoon flax 110-cal 0-p 0-c 11-f
total: 290-cal 28-p 10-c 16-f


Close! total 2972.5 calories with 35/38/27 ratio... Only my 3rd day and im almost there! just a little bit more manipulation. Leg day tomorrow! yikes!

[cpals]

Cool. I'm going to keep an eye on this page so I can compare my progress with yours... The meal plans will help me a lot.

Thanks.

[Manseed]

Cool man, ill try and be as detailed as possible for you!

[cpals]

In some of your meals you say scoop of 'protein' and others you say 'whey.' Are you referring to the same thing?

Also, the flax that you taking before bed, that helps slow the digestion right? Do you go to bed right after the 12am meal?

[Manseed]

Yes, Yes, and Yes! /forum/images/graemlins/smile.gif

[cpals]

You scoop the whey into your oatmeal for breakfast or drink it like a shake?

How is that weightgainer working for ya? It's hard for me to eat 6 real meals so maybe a weight gainer would work for me, but cost is an issue.

Also, are you working out around 4pm? In between the two weight gainer and protein shakes?

[Manseed]

Yeah i scoop the protein into my oatmeal after i cook it. Weightgainer is great, its only about 30 bucks for 10 pounds which last about a month. Also it is 30 servings so its about 1$ a meal for a good nutritious shake. i usually workout around 2 pm, but directly after working out i have a protein shake with dextrose. Then about an hour to an hour and a half after the protein shake i have weight gainer for a lot of calories to help build muscle. Hope this helps, ask as many questions as you want im glad to help out /forum/images/graemlins/smile.gif

[Manseed]

Opps haven't updated in a while.. lets see.. Today is saturday, did my leg workout on thursday and shoulder workout on friday. Leg workout was insane and i am definitely feeling it. My dorm room is up 4 flights of stairs and it kills me to go up and down them all day, but anyway.. heres the workout:

Squats 95x8 4 times (first time doing squats, ouch!!)
leg extensions 70x10 90x8 dropset 80xfailure 70xfailure
SLDL 45x12, 65x12, 65x12, 65x12 (getting form down, still a good stretch)

Yep thats it for legs, not much but it certainly did the trick! Next week im going to up the weight and throw in another exercise.

Friday was shoulder and ab day, and this is what i did:

Shoulder:
rotator cuff warm up exercise
Shoulder press 25 each hand, 3 sets of 12
L-laterals and front laterals 7.5 x 12 for 4 sets
dumbell shrugs 45 x 20 followed by 35x20, for 3 sets

Abs:
Leg raises 3x20
decline crunches 2x30
Laying leg raises 2x15

Shoulders weren't really sore but the abs were. I am recovering from a recent rotator cuff strain but it is getting better. As time goes on ill up the intensities of my shoulder workouts. I plan to do Abs every 2 or 3 days also.

On another note, ive decided to stop tracking my calories for now. All meals will be similar if not identical to the meals above, and i will use this for as long as i gain (if i am gaining). Every week or two i will re-evaluate everything including workouts and my diet. Can't wait for next weeks worth of training. This week i was sore in every body part at the sametime, it was crazy. C-ya!

[Lumina20]

I'm going to be watching this to see how the isocaloric thing works for ya. What school do you go to?

[cpals]

Haha, that sounds like me... I did legs on Thursday and then had to go to work on Friday and Saturday. Not fun.

I'm still trying to lock down my calories/protein. I just can't seem to keep them stable around 3,000/220ish. I'm going to go through yours again in detail, but I think what I need is that weight gainer. Also, I'm going to add in abs and try what you do.

[Manseed]

Cool, i go to Georgia Tech.

[**DONOTDELETE**]

[Manseed]

Workout today:

Dumbell Pullovers 35x12, 55x12, 60x12, 60x9, 60x7
Flat Dumbell bench (still gettin form down) 50'sx12, 50'sx12, 50'sx10
Machine Flys 80 to failure, 60 to failure, 40 to failure (dropset)
Dips 10, 8, 6, 5

Tricep Pushdown 7x12, dropset 8x12, 6x10
overhead extension 25x12, 25x10, 25x10



New Caliper Measurements: (Gained 2 pounds, BF dropped .3%)

Weight: 147 lbs
Pec: 12 mm
Abdomen: 22 mm Thigh: 16 mm
Triceps: 12 mm Subscapular: 14 mm
Suprailiac: 18 mm Axilla: 16 mm

estimated body fat percentage is: 14.6 %

estimated lean body mass is: 124.6 lbs

[Manseed]

Great workout today. I went up in weight on deadlifts (this only being the second time doing them) and i was surprised at how much i could do. My back was feeling good after deadlifts, and hopefully will be sore tomorrow. anyway here is what i did today:

Back:
deadlifts 55x12, 95x12, 125x12, 135x12 (adding more next week)
pullups 8, 5, 4 w/3 assist, 3 w/4 assist
back extensions 3 sets of 15
face pulls 4x15, 5x15

Biceps:
standing barbell curl (ezbar) 55x12, 65x10
cable 21's 1 set
hammer curls 20's 2 sets superset with high cable curls

Well thats it! cya later

[Manseed]

Leg day today, moved it from thursday to friday because my back was very very sore... it still is. Here's what i did:

Squats 95x10, 115x10, 115x10, 135x8
Lunges 25's x 10 (each leg), 25's x 10(each leg), 30's x 10 (each leg)
leg extensions two dropsets, 90, 70, 50, 30 each to failure.
leg curls: 50 x 10 each leg.

Legs are pretty sore and i had trouble walking, so thats a good sign. Does anyone else have a problem working leg day after back day? or is it just me? Anyway... i think ill do some crunches tomorrow or something, cya for now!

[Manseed]

7 Point Bodyfat/Lean Body Mass Calculator


Gender: male
Weight: 150.3 lbs
Age: 19 yrs
Pec: 12 mm
Abdomen: 22 mm
Thigh: 16 mm
Triceps: 14 mm
Subscapular: 15 mm
Suprailiac: 20 mm
Axilla: 20 mm

Your estimated body fat percentage is: 15.9 % /forum/images/graemlins/frown.gif /forum/images/graemlins/frown.gif

Your estimated lean body mass is: 125.9 lbs

[Manseed]

Chest Workout today: I switched the order around a little bit and also threw in some skull crushers instead of cable push downs. I think this was a better workout. Doing flat db bench before pullovers also allowed me to control the weight better and even go up in weight.

Chest:
DB Bench 35x12, 55x10, 60x8, 60x6, 60x7
pullovers 50x12, 55x10, 60x8, 65x6
cable cross overs 5x12, 6x6, 5x12
dips 4 sets to failure on each

Triceps:
skull crushers: 35x12, 35x8, 35x8
overhead extension: 30x12, 30x10, 30x10

Ill definitely be sore tomorrow, good workout... New weight and caliper measurements will be up tonight.

[Manseed]

Well... i just realized today i had been using the caliper wrong. I did not notice that little bar that slides and tells you the reading.. so all my measurements have been bigger than what it should be. Easy fix though ill repost all my mesurements with the correct values... but now that i know my bodyfat is lower i can now eat more!!

Todays reading:
Gender: male Weight: 149 lbs
Age: 19 yrs Pec: 12 mm
Abdomen: 20 mm Thigh: 14 mm
Triceps: 8 mm Subscapular: 10 mm
Suprailiac: 14 mm Axilla: 14 mm

Your estimated body fat percentage is: 12.1 %

Your estimated lean body mass is: 131.1 lbs

last weeks:

The WeighTrainer
7 Point Bodyfat/Lean Body Mass Calculator


Gender: male Weight: 150.3 lbs
Age: 19 yrs Pec: 12 mm
Abdomen: 16 mm Thigh: 10 mm
Triceps: 8 mm Subscapular: 9 mm
Suprailiac: 14 mm Axilla: 14 mm

Your estimated body fat percentage is: 10.8 %

Your estimated lean body mass is: 133.8 lbs

second weeks:

The WeighTrainer
7 Point Bodyfat/Lean Body Mass Calculator


Gender: male Weight: 147 lbs
Age: 19 yrs Pec: 12 mm
Abdomen: 16 mm Thigh: 10 mm
Triceps: 6 mm Subscapular: 8 mm
Suprailiac: 12 mm Axilla: 10 mm

Your estimated body fat percentage is: 9.5 %

Your estimated lean body mass is: 133.5 lbs


first week:
The WeighTrainer
7 Point Bodyfat/Lean Body Mass Calculator


Gender: male Weight: 145 lbs
Age: 19 yrs Pec: 12 mm
Abdomen: 16 mm Thigh: 8 mm
Triceps: 8 mm Subscapular: 8 mm
Suprailiac: 16 mm Axilla: 8 mm

Your estimated body fat percentage is: 9.8 %

Your estimated lean body mass is: 130.8 lbs


wow, what a weird realization... oh well, this just means i can eat more! cya

[Manseed]

owwwwww... i was sick the entier past week. Woke up monday with a headache and it has just now went away. Doctor said it was a sinus problem and its clearing up finally. I didn't lift at all last week, hope to start back monday. Couldn't get caliper measurements because i was in bed most the time. Ill just pretend this last week didn't happen and get new caliper measurements and info up monday... sorry.