Builder15 Anabolic Bullk

[Builder15]

I have been cutting using the anabolic diet for the past few months and I had some good results. Went from around 230lbs down to 196 with minimal muscle loss. Only downside is i feel so small, I know it's all in my head but its time to start bulking again. I will be bulking using the anabolic diet. I have never used this diet for bulking before so it should be interesting.

My goal:
- Reach 220 lbs while gaining as little bodyfat as I can.
- Increase my strength back to what it used to be and hopefully surpass it.
- Finally hit 18" arms and calves. Also to increase size all over but especially in my legs.

Background Info:
-21 yrs old. In graduate school which makes things a little bit tougher but thats ok. I have 2 herniated discs (L4-L5, L5-S1) that limits my training. I lost a lot of strength due to this injury and size in my legs, but i have learned to work around the injury so i will do my best; however, i am still limited on my leg training and cannot do deadlifts or squats which is why I have split my legs into 2 seperate days for quads and hams.

Training Split:

Mon: Chest/Quads/Abs
Tues: Cardio
Wed: Back/Hams/Calves
Thurs: Cardio
Fri: Arms/Forearms
Sat: Shoulds/Traps/Calves/Abs
Sun: Cardio

Diet:

Will start the bulk on 3500 kcals/day. This translates into about 300g protien and 250g fat. Carbs will be minimal so I am not counting those in my total kcals for my bulk until I get my diet all planned out, which i will post later on today as i am still working on it. But the basic outline is to get 3500 kcals per day with 50g protein and 42g fat per meal. The extra kcals from carbs will just be bonus kcals!

Supplements:

Twinlab Dualtabs Multi (2x/day)
Glucosamine/MSM(1500mg of each/day)
Beta-alanine (6g/day split into 4 doses)
BCAA (40g/day split into 3-4 doses. I may try for 60-80g/day
it just depends on the funds i have)
CEE (5g per day)


Let me know what you think, give suggestion etc. I will post a complete breakdown of my diet later on today!

-B15

[Builder15]

Here is what my diet currently looks like:

Meal 1: kcals Fat Carb Pro
3 Egg Whites 51 0 0 12
3 Egg, Whole 225 15 0 18
Cheddar Cheese 110 9 0 6
3 slices Turkey Bacon 105 9 0 6
3 Fish Caps 30 3 0 0

Meal 2:
2 slices Swiss Cheese 152 10 0 10
Low Carb Tortilla 46 2 12 3
Turkey Buger 320 18 0 40

Meal 3:
5 oz. Tuna 150 2 0 33
Mayonaise 180 20 0 0
Spinach, raw 4 0 1 1
6 Fish caps 60 6 0 0

Meal 4:
2 Scoops Whey 242 2 6 48
2tbs Flax oil 260 24 0 0
Naty PB 105 8 3 4

Meal 5: anabolic Pancakes
4tbs. Flax Meal 120 9 8 6
4 Egg White 68 0 0 16
1 Egg, Whole 75 5 0 6
1 Scoop Whey 80 0 1 20
2 tbs Omega Butter 160 18 0 0

Meal 6:
3 Egg White 51 0 0 12
2 Egg, Whole 150 10 0 12
Sausage 204 16 1 14

Totals: 2948 185 32 268

My diet is pretty close to this each day. I will usually add in some almonds in a couple of the meals for more fats. I will be tweaking this diet and adding in another 500kcals/day to begin my bulk. I will already be getting an additional 40g protein and 160kcals per day while bulking due to my intake of 40g BCAA throughout the day. Any suggestions or comments are more than welcomed!

[Builder15]

Monday 9-10-07

Morning Weight: 200.4

Chest/Quads

Incline DB Press
105x9
105x7

Weighted Dips
45x9
45x7
45x7

Machine Chest Press SS Low Pulley Cable Flys
180x9 4x7
180x8 4x6

Hack Squats
200x14
200x12
200x12
90x13

Leg Extensions
170x10
170x8 90x6

[Builder15]

Wednesday 9-12-07

Back/Hams/Calves

Pull Ups
BW+25x6
BW+25x4
BWx7

Chest Supported Rows
100x10
100x8

Machine Rows (1arm) SS Lat Pulldowns
140x8 9x8
140x7 9x8

Ham Curls(Seated, Single Leg)
50x10
50x8
50x8

Ham Curls (prone)
120x7 60x10

Seated Calf Raises
100x12
100x10
100x8

Standing Calf Raises
160x10 100x10
160x10 100x10
160x8 100x10

[Adam Knowlden]

Anabolic pancakes...sweet name!! [img]/forum/images/graemlins/grin.gif[/img] made me smile.

[Builder15]

I definately missed a couple of my cardio sessions this week, and was supposed to do arms on friday, but my schedule has been a little hectic this week. Going to train arms on saturday, and do my cardio later in the day if i can. I'll be studying all weekend for 2 tests i have on monday.