Bulk Cycle

[Shahanshah]

Decided to start a bulk cycle and thought I'd start a semi-journal on here for it.

My stats are:

Height: 5 6'
Age: 21
Weight: 12 stone/75/76kg (havent checked in a few weeks, so i'll probably edit this by tomorrow)
BF: 10% according to those Boots in-store scales but i know they're not accurate.


Background:

Been training since i was like 15 but always been on and off. Diet has always been appauling

Entered a BDFPA deadlifting competition 2 years back after 3 months of deadlifting training and got 170kg/ unequipped and no belt.

Anyway last year in university I was 100% unmotivated but i made myself turn up, I've usually trained alone, and then during the summer I got 2 training partners and really lit a fire in me. It got me competitive too.

Now im training alone again after the summer was over and I've been 100% consistent and training harder than ever with a decent diet. Its good!


So I thought I'd start a proper bulk/cut cycle

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My plan is to start off with roughly 4000kcal through clean foods; milk, rice, chicken, tuna, beans, pasta, sweet potatoes, potatoes and bread.

Training I'll go harder than ever with more volume as I've always been pretty good on intensity with weight.

Supplement wise just protein shakes really maybe a weight gainer for when I up my calories more so.

Calorie and protein consumption will be guestimates with the occasional day where I properly count to check I'm on track. Ill round down though im my guesses.

Ill post up my work outs and general diet - good days/bad days etc.

My work outs are generally 4 weeks. Starting off not TOO heavy then progressing. Good cycle I've found, don't get bored, don't get stale and you get to have lots of fun with new workouts and find what's good for you.

GOALS:

I know this is a big amount but I want to put on a stone/14lb by May 1st of relatively lean muscle.

Squat 140kg - 8reps by Christmas.

Deadlift 220kg by end of january

BB Press 60kg by end of January

They're sorta "aim high" type goals to keep me in the right direction rather than "I must get them" type goals.

And i'll restart my field report journal too

[Status]

A stone is a decent yet difficult target!
How many caps you looking to take on per day?

[Shahanshah]

Originally Posted by Tw1sted

A stone is a decent yet difficult target!
How many caps you looking to take on per day?

Thanks!

What does caps mean? haha

[Shahanshah]

This is my final week of doing a 5 day single body part split.

The workout is as follows;

Bench 3x8 (progressive weight)
Incline Bench 3x10
Reverse bench 3x20
Dips 2xMAX
Flies 6x15
BB rows 4x8 (o/h 2sets, u/h 2sets)
Cable Rows to Chest 4x15

Squats 2x8 (heaviest i can handle, nice and deep)
Anderson Squats 3x15 (both legs = 1 set)
Front squats 3x15
Seated Calf Raise 4x20
Glute Kickbacks 3x15
Leg curls 3x10
Adductors 4x20
Leg Ex 1x30

BB curl 4x12
Incline curl 3x12
Outer-Hammer Curls 3x12
French Press 3x10
Pulldowns 3x10

BB Press 4x8 (2 Sets BTN, 2 Sets Front)
Arny Press 3x10
Reverse flies 3x10
Lateral Raises 3x10
BB Front raise 2x10
Upright Rows 3x12
Shrugs 4x10

Deadlifts (or below Knee partials) 3-6 reps x many, many sets
Pull Ups 3xMAX
Close-Reverse grip 4x10
Machine Pullovers 4x10
DB Row 4x10
Hypers 2x15

Then I'm moving onto a low volume workout working each muscle group twice a week that'll be heavier and higher intensity.

This workout right now more about getting reps/sets and pump in varying between heavy,light or medium weight.

Diets getting up to scratch, less slip ups that I usually have due to lack of preparation too.

My diet mainly consists of sweet potatoes with tuna/beans. Rice and chicken. Bananas. Beans/eggs on toast and lots of cereal. Need to tone down on the dairy products.

Will post up pics of me soon to help track progress, dont get jealous guys

[Shahanshah]

Update: On Monday I woke up with an agonising back for what seems no reason and I've been broken ever since. Also didn't help that I let a girl Batman my back (Wondered if it would work) - it made it worse. . .

Diets not too shabby either since my overdraft ran out and I've no money to do anything. Managed to find 3.60 the other day; saving it for Saturday sarge

Moving onto a Legs/Chest and Back/Shoulders split - high intensity/low volume. 8-10 reps. Till failure.

Side note: I have an inhuman tolerance for Clenbutoral

[Uber]

You need to stay away from drugs dude. We should work out sometime together - ask your gym how much for visitor entry? Be careful with the bulking mate, from what I saw last time - obviously with your clothes on lol - you need to cut first, get ripped, the get on the bulking. That sweat Im focused on in Jan, then see where Feb takes me...

[Shahanshah]

If you give me a days notice i can get you a free pass otherwise its a ridiculous £10.

Im going to cut beginning/mid May so i have 3 months to lose weight for the summer/August.

We should definitely do a gym session then hit town sometime buddy

[Shahanshah]

Today got back into heavy

[Shahanshah]

today i got back into a heavy lifting, set routine.

Monday - squats, anderson squats, Front squats, Glute kick-backs|| 3-4 x 8 each
Tuesday - Press, Arny Press, BB Row, Chins, Upright Row|| 4 x 8
Wednesday - BB Curl, Hammer Curl, French press, Tri Pulldown
Thursday - Bench, Reverse Bench, Flies FST - 7, DB Pullovers
Friday - Deadlifts 3-6 reps, Partial Deads 5 reps, Pull Ups 3xMax, Hypers 3 x 12, Straight Arm Pulldowns 3 x 20

Thats my workout

[cha]

I really don't understand high carbohydrate 'bulk' diets, are you running a marathon everyday?? Are you a labouring worker everyday??

Carbs just help you get fat quicker, so keep a check on them