The ABC challenge: afolov's Bulk

[a-folov]

Actually, with a busted knee right now (pretty **** bad - swollen, painful; can't even bend it), I can't bulk too well - can't do squats or any other leg exercise; can't do dips or pull-ups because comming down hurts the knee (yeah, it's that sensitive - for now). So until the end of January (that's when the doc said the knee should heal up by), I'm gonna cut, with some upper body exercises thrown in; I'm gonna attempt to get into the single digits bodyfat-wise, though that's probably not happening. My stats so far:

Age: 17
Height: 5'11.5" (yes, I'm counting that .5 of an inch)
BF: ~12%
Weight: 152 lbs
Biceps: 11.5"
Forearms: 10.5"
Calves: 15"
Thighs: 19"
Stomach: 29.5"
Waist: 31"
Chest: 36"
All measurements taken cold, in the morning.

Meager, I know, but will change all that soon.

For the rest of the month (cut), I'm going to keep my calories at around 1900 a day - with a hight protein diet, that should be enough for the cut. When the actual bulk starts, I'm going to bump it up to 2200, and then go by how my body is reacting the the training/calorie load.

I try to keep a 40/40/20 p/f/c diet, whether cutting or bulking. I eat every three hours or so.
Due to a somewhat hectic schedule of mine, I time my meals, but don't have a preset menu. My diet consists mostly of tuna, lean chicken breast, some natural peanut butter, 1% milk (very little, but it makes an appearance a few times a week), broccoli, whey protein powder, some soy beans (when I just can't eat a normal meal on schedule), and salmon.
I don't eat bread (white or otherwise) because of the carbs, and stay away from the sweets, except for on my cheat day (once every two weeks - I need it).
When I start bulking, it will be a very clean bulk - I'm actually hoping to drop my bf% even lower during the bulk.

[a-folov]

My 7-point caliper measurements (taken first thing in the morning, each figure being an average of three measurements):

Pectoral - 11.66
Abdominal - 16.33
Thigh - 16.66
Triceps - 14.33
Subscapular - 10
Suprailiac - 13
Axilla - 12

[**DONOTDELETE**]

[a-folov]

Well, the knee is not getting any better, so I'm still laying off the weights for just a bit (the best I can do is using a spring expander for a variety of exercises, but they all seem to be hitting mainly my shoulders - oh well for now). I began taking Ripped Fuel Extreme - two doses of two capsules daily. I feel somewhat jittery and occasionally break into quick, cold sweats - but I can definately feel my (otherwise very, very slow) metabolism speeding up.
I looked at my diet once again, and noticed that my p/c/f ratio is way off - instead of being 40/20/40, it's more like 60/20/20. So I added unsalted peanuts to my second meal of the day (actually, more like a protein-rish snack in school, consisting of tuna). Let's see how this goes.

[a-folov]

New caliper measurements time:

Measurements:
Chest 11
Abdomen 16
Thigh 15
Triceps 13.5
Biceps 11
Subscapular 12
Suprailliac 13
Axilla 10
Calf 11
Lower Back 16


Equation results:

J/P 7-point test: 11.7
J/P 3-point test: 11.3
10-point test: 13.4

Still losing the flab - woo-hoo!

[Lumina20]

Can I see what a 40/20/40 meal plan looks like? Just curious.

[a-folov]

I don't have preset meal plans (as I've said before), since I can't stand to follow diets, but rather, approved foods. Here is my meal plan for yesterday:

3 whole eggs, hard boiled
Fats - 16, Carbs - 2, Protein - 19, Total Cals - 228

Peanuts, unsalted, about a handful
Fats - 16, Carbs - 7, Protein - 7, Total Cals - 200

Tuna, 1 can, + Half cup Cottage Cheese
Fat - 3, Carbs - 5, Protein - 45, Total Cals - 227

Post workout shake, two scoops whey powder + 20 ounces Gatorade
Fat - 3, Carbs - 40, Protein - 28, Total Cals - 299

Two chicken breasts, stewed, no skin
Fat - 11, Carbs - 0, Protein - 114, Total Cals - 489

Cottage cheese, 1/2 cup, + 1/2 handful unsalted roasted peanuts
Fats - 9, Carbs - 12, Protein - 21, Total Cals - 213

Total Cals - 1656
Total Fats - 58 (522 cals)
Total Carbs - 61 (244 cals)
Total protein - 228 (912 cals)

55% protein, 31% fat, 14% carbs

Eh, not exactly 40/20/40, but it changes from day to day; however, protein always stays the main source of my calories.
I have super mega slow metabolism, so I can get away on eating under 2000 cals (for the cut at least). As soon as I can work out normally again and begin the clean bulk, I'm gonna bump up that number to 2000 cals a day at least.

[a-folov]

Time for new caliper measurements:

Chest 10
Abdomen 15
Thigh 14
Triceps 14
Biceps 11
Subscapular 14
Suprailliac 12
Axilla 11
Calf 11
Lower Back 16

[Lumina20]

Hey are you gonna calculate the BF #s? I am too lazy to do it, but just from comparison of the raw data it appears you are losing fat.

[a-folov]

Whoops... here we go:

Equation results:

J/P 7-point test: 11.6
J/P 3-point test: 10.4
10-point test: 13.4

According to the 10-point and the 7-point equations, I haven't lost anything, but I can see a difference on my stomach, which is exactly what I want.

[a-folov]

One more thing: I weight 156 lbs today. That's up from 152 lbs when I started, and no body fat increase. Yeah!

[fluffy]

nice progress!!!

[Lumina20]

yup, very nice! /forum/images/graemlins/smile.gif

[a-folov]

Sick. Got some sort of a bug, can't eat anything, or keep anything I force into myself down. Tried some tuna - no luck. Cottage cheese - no luck. Natty pb - no luck (everything comes out the way it comes in /forum/images/graemlins/frown.gif ). Ginger ale - not even that. Water is just about all I can intake for now. The worst thing is, with my extremely slow metabolism and screwed up bodyly functions, this means my body is going into fat-storing and muscle-wasting mode. I can practically feel it happening. *Sigh*

On top of that, parents just got done with some shopping of their own (I usually buy my own food), and brought home Klondike bars (Crunch Dark Chocolate and normal Milk Chocolate) and two tubs of chocolate pudding. I'll be sure to not eat any of it when I can digest foods again, no matter how close (or good) they are. This is my promise to myself.

[a-folov]

Weighed myself today; down to 153lbs. I hate being sick. BF measurements aren't exaclty making me happy either:
Chest 11
Abdomen 15
Thigh 14
Triceps 14
Biceps 11
Subscapular 14
Suprailliac 13
Axilla 11
Calf 11
Lower Back 16

At 153 lbs, this works out to the following:

J/P 7-point test: 11.9
J/P 3-point test: 10.7
10-point test: 13.7

Oh well, gonna have to work harder in the following weeks.

[a-folov]

Bleh. After all the sickness, weight is back down to 153, and my caliper measurements are exactly the same. Gotta shock my body...

Chest 11
Abdomen 15
Thigh 14
Triceps 14
Biceps 11
Subscapular 14
Suprailliac 13
Axilla 11
Calf 11
Lower Back 16

At 153 lbs, this works out to the following:

J/P 7-point test: 11.9
J/P 3-point test: 10.7
10-point test: 13.7

[**DONOTDELETE**]

[a-folov]

Stats time, and the results are a bit depressing:

Weight - 152.5 lbs (arghh!!!! why?!?!?!?!)

Caliper Measurements:

Chest 10
Abdomen 15
Thigh 14
Triceps 13
Biceps 10
Subscapular 12
Suprailliac 12
Axilla 10
Calf 11
Lower Back 16

At 152.5 lbs, this works out to the following:

J/P 7-point test: 11.0
J/P 3-point test: 10.4
10-point test: 12.8

Looks like I'm still losing bf (slowly), but my weight isn't going up at all. I need to revamp my diet, and add about 500 cals in there. Oi.

[a-folov]

Back day. Deadlifts = ouch.

I think I need to up my clean bulk cals to around 2800. WIth the thermo that I'm taking, 6 meals a day, and weight training, I think my metabolism is finally becoming normal, and I can afford to (nay, need to) add more calories in there. Otherwise, I'm just not gaining any weight.

[a-folov]

Spent a week in the Dominican Republic, so I couldn't post my stats last week.

Ate like a maniac while there, mostly chicken and turkey, some cheese, and a hell-load of veggies for carbs. Didn't keep track of macronutrients or calories.

New weight as of today - 156 lbs!!! Hell yeah!!!

Caliper Measurements:

Chest 9
Abdomen 15
Thigh 13
Triceps 13
Biceps 10
Subscapular 12
Suprailliac 12
Axilla 10
Calf 11
Lower Back 16

At 156 lbs, this works out to the following:

J/P 7-point test: 10.9
J/P 3-point test: 9.8
10-point test: 12.5

[Venom]

Awesome gains Afolov! You'll be huge in no time. /forum/images/graemlins/laugh.gif

Eat, Eat! /forum/images/graemlins/smile.gif

[a-folov]

Thanks, Venom.
You know, before ABC, I could easily eat 5000 cals a day. Now, I'm having trouble getting to 2500. Knowledge hurts sometimes...

[Venom]

Lol, yeah innless you're like Big Ronnie C eating 50 burgers fries and cokes while watching one show! /forum/images/graemlins/shocked.gif At that stage got to do what ya gotta do. /forum/images/graemlins/wink.gif

[a-folov]

Time for new measurements:

Weight: 155.6 lbs

Chest 9
Abdomen 15
Thigh 13
Triceps 13
Biceps 10
Subscapular 12
Suprailliac 13
Axilla 10
Calf 11
Lower Back 18

At 155.5 lbs, this works out to the following:

J/P 7-point test: 10.9
J/P 3-point test: 9.8
10-point test: 12.6

Lean mass: 135.5 lbs

[a-folov]

The measurements are in:

Weight: 160.5lbs /forum/images/graemlins/shocked.gif

Chest 9
Abdomen 15
Thigh 13
Triceps 13
Biceps 10
Subscapular 12
Suprailliac 13
Axilla 10
Calf 11
Lower Back 18

At 160.5lbs, this works out to the following:

J/P 7-point test: 10.9
J/P 3-point test: 9.8
10-point test: 12.5

Lean mass: 140.5 lbs /forum/images/graemlins/grin.gif

Boo-yeah!

[Venom]

Wait, you gained 5 pounds of solid muscle in a week? /forum/images/graemlins/shocked.gif /forum/images/graemlins/shocked.gif

[Nate88]

AWESOME!!!

[a-folov]

[ QUOTE ]
Venom said:
Wait, you gained 5 pounds of solid muscle in a week? /forum/images/graemlins/shocked.gif /forum/images/graemlins/shocked.gif

[/ QUOTE ]

Looks like it. Beginner keto gains? This is interesting...

[Venom]

So you just started low carb. /forum/images/graemlins/laugh.gif

[a-folov]

Well, actually, I was low carbing for a long time now, but I always hovered around 80 grams per day. Now, it's more like 35 grams (plus post-workout). I want to see if this weight-gain continues through this week, or if it was just the initial result of finally getting into ketosis and giving it my all in the gym. Sunday is when I take all my measurements, so I'll see then.

[a-folov]

Now, I know I'm not supposed to be weighting myself in the middle of the week, but I couldn't resist; I weighted myself both today and yesterday, in the evening, and the weight came out to be 159.5 lbs both times, which is pretty unusual - usually, the evening fluctiations are much greater. I'm not sure why, but this has me worrying.

[a-folov]

The measurements:

Weight: 163 lbs

Chest 10
Abdomen 15
Thigh 13
Triceps 13
Biceps 10
Subscapular 12
Suprailliac 13
Axilla 10
Calf 11
Lower Back 18

At 163 lbs, this works out to the following:

J/P 7-point test: 11
J/P 3-point test: 10.1
10-point test: 12.6

Lean mass: 142.5 lbs

I guess my bodyfat went up slightly, but slightly is the keyword here. 2 lbs of LBM gain, I'm not complaining.

Boo-yeah!