I spent this past weekend reflecting on the routines and eating habits I've been on recently. I wasn't feeling very good; I was flat, out of energy and didn't feel like myself. Obviously Berardi's Get Shredded Diet was too much for to to really set my mind to. I admit, it was tough and I just coudn't do it. Maybe if I was preparing for an actual competition, etc. But doing it just for shits and giggles wasn't enough motivation apparently.
It was this time last year that I started my bulk program. Everyone seemed to follow along with me with real, genuine interest. I got lots of compliments and praise.
So after much thought this weekend (and no working out and eating like a pig) I decided it was time to do it again, although this time I'm going to make some changes.
If you weren't around last year or didn't follow my progress, please take a little time and read over it.
Gymrat's bulking log - here I go...
I had plenty of success. My measurements went through the roof and I gained some real size. However I gained lots of fat with it also. I didn't follow all of Berardi's principals of Massive Eating Reloaded (forever known on this log from here out as MER) I wasn't strict on my P+F meals and my P+C meals. My nutrient timing was off quite a bit and I didn't take my insulin sensitivity into account at all. This all turned into my getting up to 212 lbs but also 18% body fat. Which for me is way to fat.
I made the mistake of setting a timeline goal and a weight goal. I won't make that mistake this time. I was so concerned with hitting my weekly weight increase goal that I didn't care how I got it. Mistake. This time There will be no set date that I need to hit my target weight. I will stop when I get to my goal weight.
I will pay much more attention to my macros and increase at a slower pace this year.
I'm going to follow Christian Thibaudeau's Optimized Volume Training program
http://www.t-nation.com/readTopic.do?id=459276. I've read it over and over and over again and feel it's the best for my training and eating program at this time. I expect big things.
I will include some form of aerobic exercise. Last year I was so into gaining whatever weight I could I neglected my cardio completely. Thus the fat gain. There will be HIIT this time around.
I will take the correct supplements this time around, adding BCAA's, which I never took before. Also adding ZMA to my daily regimen.
I will take what I've learned over this past year from Adam's diet, the Get Shredded Diet and from my good friend Galya and put it to good use on this diet. Meaning almost all of my carbs will come from #1 veggies; #2 whole grain/multi grain breads, etc.; #3 fruits. There will be no slop.
Alright, without any further yapping, here is the beginning of the new me.
Starting measurements:
Neck 17 1/4"
shoulders 48 3/8"
chest 43"
upper arms left 15 1/8" ; right 15"
forearms left 12 3/8" ; right 12 3/4"
waist 30 7/8"
thighs left 22 3/8" ; right 22 3/8"
calves left 13 7/8" ; right 13 7/8"
bodyfat 9.9% (I did make a low of 9.2 before this weekend)
weight 165 lbs
My goal weight will be 230 lbs. As I said earlier, whenever I reach it, no set time limit. May be January, may be April. Oh and with as little fat gain as possible of course. No more 18% for me.
Day 1 of OVT tonight: all 5x5 with 120 sec rest
flat bench - 205
flat db flyes - 35's
incline bb bench - 135
incline db flyes - 35's
chins - bw + 50
1 arm row - 55
bent over bb row - 185
seated cable row - 50
Lots of room for improvement.
Like I said, I expect BIG things.
Thanks for reading. I hope you follow me on this new journey and I hope you enjoy reading as much as I enjoy doing.
Gymrat's Bulking Log - Year 2; A wiser and smarter approach
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Once you get it all figured out, would you mind posting a day of eating so I can get some ideas...thanks