Doug's Lean Bulking Attempt (Advice definately wanted!)

[dougz]

Nov 4/09

Weight: 192

Activity: cooked dinner, 20 min walk with groceries, workout.

Calories burned: 3100

Calories consumed: 3555

Must have underestimated my calorie consumption the day before yesterday, as I was 1 lbs lighter yesterday, and same today..

Didn't do much yesterday, besides a walk, and ate at maintenence (2750)..

Back is okay today, but again, touchy.. Almost passed on the gym today.. My glutes and hammies still were sore from the last WO (good sign, I guess).. But, I figured I'd made it all the way out there, and I'd just be dreading going back again tomorrow, so..

I did:

Bulgarian Split Squats

70x10x4

alternate sets

push ups 10x5
step ups 70x10x4

chin ups

5x6

Still wondering if I should try eating at a surplus for mass gain (I did today) with such a relatively mild program, CNS wise.. I DO plan to progress at these exercises, as my back gets better.. I'll add weight, add exercises (maybe db flys next WO)..

Thoughts? Anyone??

We'll see what the scale says tomorrow..

Diet:

80g oats
220g 2% cottage cheese
15g peanut butter
15g whey protein
170g 2% milk

210g whole wheat bread
135g turkey breast
75g sun dried tomato
60g mozzarella
35g spinach

Workout

20g cocoa powder
30g protein powder
140g 2% milk
120g banana
20g peanut butter

1/4 meatloaf
300g mashed potatoes w/ sour cream and cauliflower
1/8 slice of cherry pie
(I took all ingredients and divided by the portions I ate)

Cals: 3555 .. F: 130g C: 325g P: 230g .. 33/41/26

[dougz]

Nov 4/09

Weight: 194

Activity: 20 minute brisk walks x2.

Calories burned: 2670

Calories consumed: 3390

Hmm.. 2 pounds are back, AND I blew my diet (too much bread).. Not good.. AND I just laid around the house, except for those 2 walks..

I'll have to take it up a natch tomorrow.. Split some wood, clean the fish tank, go for a work out.. Finger's crossed..

80g oats
230g cottage cheese
15g protein powder
15g peanut butter
150g milk

150g milk
60g banana
75g pumpkin
30g protein powder

210g whole wheat bread
75g sun dried tomatoes
80g back bacon
65g turkey'40g cheddar

320g lean ground beef
2 whole wheat tortillas
35g Parmesan
145g salsa
1/2 sweet red pepper

Cals: 3390 .. F: 110g C: 315g P: 266g .. 30/37/32

[dougz]

Nov 6/09

Weight: 194

Activity: 20 minute brisk walks x2. Spitting firewood, Workout.

Calories burned: 3180

Calories consumed: 3320

This routine I've been doing may be relatively tame.. But it still kicks my ass pretty good..

Maybe it IS surplus-worthy..

Anyways, today I did:

Bulgarian Spit Squats

70x12x4

alternating sets

Push Ups 15x5
Step Ups 80x10x4

Chin Ups

5x6, 4x1

Diet:

80g oats
245g cottage cheese
15g protein powder
15g peanut butter

150g milk
60g banana
75g pumpkin
30g protein powder

125g spinach
100g feta
45g guacamole
2 medium tomatoes

210g whole wheat English muffins
80g back bacon
35 mozzarella
2 eggs
75g egg whites
1 EFA

workout

125g mango
245g cottage cheese
30g protein powder

160g chicken breast
105g rice
.5 cups stewed tomato
2 chocolate chip cookies


Cals: 3320 .. F: 110g C: 300g P: 274g .. 29/35/33

[dougz]

Nov 9/09

Weight: 196.5

Activity: 20 minute brisk walk. Spitting firewood.

Calories burned: 2850

Calories consumed: 3320

I had back to back company this weekend, so too many glasses of wine and beer..

I tried get out today and burn some of that gained poundage off today, but my friend gave me "I, Claudius" on DVD and I couldn't stop watching it.. AND I ate too much, again..

Tomorrow I'll get my act together.. LOL

Got a WO tommorow, that should help..

Hopefully I'll be able to get all the way through it!

Dunno if I was a little hung over still, or whether I was actually doing my Bulgarian squats right finally, but the WO the day before yesterday I could barely get my step ups done before I got really nauseous and couldn't do my pull ups.. I was wanting to bail by my 3rd set, but powered through.. Meant to do the pull ups later in the day, but ended geeking out to "Alan Partridge" and "Peepshow" instead (yes, my friend is from the UK.. LOL).


Diet:

80g oats
240g cottage cheese
15g protein powder
20g peanut butter

210g whole wheat English muffins
50g turkey
45 cheddar
tbsp feta
tbsp chopped olives
170g 2% milk
2 eggs
50g egg whites
1 EFA

200g 2% cottage cheese
20g cocoa powder
30g protein powder
20g peanut butter
130g banana

250g pasta sauce
6oz chicken breast
120g pasta

240g 2% cottage cheese
15g cocoa powder
30g protein powder

Cals: 3160 .. F: 95g C: 275g P: 300g .. 26/33/39

[dougz]

Nov 10/09

Activity: 20 minute brisk walk x 2, cooked dinner, workout.

Calories burned: 3,345

Calories consumed: 3400

Diet:

80g oats
300g cottage cheese
15g protein powder
20g peanut butter

235g panini bread
110g turkey
65 cheddar
100g sun dried tomatoes
35g spinach
170g 2% milk
1 EFA
5g oil

workout

115g mango puree
30g protein powder
280g yogurt
1 mandarin orange

100g stir fry mix
100g chicken breast

300g 2% cottage cheese
15g cocoa powder
30g protein powder
20g peanut butter
20g walnuts

Cals: 3345 .. F: 115g C: 310g P: 311g .. 30/37/32

[dougz]

Nov 10/09

Whoops..

Forgot to put down what I did for the WO:

Bulgarian Spit Squats

80x12x4

alternating sets

Push Ups 15x6
Step Ups 90x10x4

Chin Ups

5x7

[dougz]

Nov 11/09

Weight: 195

Activity: 20 minute brisk walk x 2.

Calories burned: 3,100

Calories consumed: 3,850

Blew my diet badly today.. We had friends over.. Dunno why but having a hard time with my will power when among other people.. It's nice to get out (or stay in, in this case) and have fun, and not stay at home nibbling on chicken breasts day in, day out, though..

Diet:

Lots of wine and cheesecake...

Cals: 3345 .. F: 145g C: 415g P: 200g .. 34/43/20

[dougz]

Nov 12/09

Activity: 20 minute brisk walk x 2, workout.

Calories burned: 3,000

Calories consumed: 2900

I'll eat at maintenence today.. Atone a bit for yesterday..

Was feeling a bit burnt out at the gym today.. Back is okay, if not great.. Still feel it when I stand still for too long.. Might take 2 days off, as I've been going every 2nd day for a couple of weeks now..

Diet:

80g oats
130g apple

60g panini bread
20g turkey
20g cheddar
20g sun dried tomatoes
170g 2% milk
5g oil
.5 red pepper
2 cups lettuce
80g feta

155g pumpkin puree
210g cottage cheese
30g protein powder
65g banana
140g milk

workout

200g pumpkin puree
275g cottage cheese
30g protein powder

3 cabbage rolls
1 cup mashed potatoes

300g 2% cottage cheese
15g cocoa powder
15g peanut butter

Cals: 2900 .. F: 85g C: 280g P: 245g .. 26/38/34


Workout


Bulgarian Spit Squats

90x12x4

alternating sets

Push Ups 15x6
Step Ups 90x10x4

Chin Ups 5x6

Crunches 3x15

[dougz]

Nov 12/09

Weight: 194.5

Activity: shopping, leisurely swim in pool..

Calories burned: 2740

Calories consumed: 2650

Took it easy these last 2 days, ate at maintenence..

I've been advised that I should just stick to maintenence for now.. Till I can add the compound lifts to the routine again..

Hopefully soon..

Diet:

80g oats
360g 2% cottage cheese
30g peanut butter
15g protein powder

7 oz chicken breast
1 cup rice
10g butter

8 oz 2% milk
30g pomegranate seeds

10 oz steak
1/2 cup peppercorn sauce
1 cup broccoli

Cals: 2640 .. F: 105g C: 180g P: 230g ..36/27/36

[Lost Dog]

1. I'll bet 80% of the bodybuilders (and guys that look big and muscular in the gym) don't do squats and deadlifts, and they look awesome.

2. Every exercise you've listed (pushups, chinups, bulgarian split squats, etc) is a compound lift.

3. You still don't have to eat at a surplus if you don't want to, but you I thought you should have some facts.

[kfisherx]

I love you Roland but I have to disagree. 100% of the bodybuilders I know do squats and deads along with their leg presses and curls of course.

Srsly, nobody can grow maximum muscle with a back injury. You aren't going to get maximum results that way. Besides.... Even if it were possible why would you have a goal of muscle growth (strength training) while trying to rehab? Rehab first.

[Lost Dog]

My use of "bodybuilder" used a lower case "b." You happen to run in a circle of professional bodybuilders and athletes, so you have the false impression that they are the norm.

My point is that gyms have many guys that look great who never squat or deadlift.

[Lost Dog]

and Doug, I'm not suggesting that you continue to train really hard if you're back is out. But, there will be a point when your back is "okay," but you're still not going to risk squats and deadlifts. Other things that don't load up the spine as much are fine substitutes. Bulgarian Split Squats, step ups, lunges, and other single leg exercises work well.

[dougz]

But, there will be a point when your back is "okay," but you're still not going to risk squats and deadlifts.

Yeah, that's where I'm at, now..

I'll wait till I see the physio guy, and possibly a chiropracter, then maybe add some core strengthening excersizes..

[dougz]

Nov 17/09

Activity: workout, brisk 20 min walk.

Weight: 198.5

Calories burned: 2700

Calories consumed: 2980

20 straight hours in the car the day before yesterday and yesterday..

That sucked..

Ate a 300 cal surplus for both days (wasn't hard, with no NEAT)..

Weight is up substantially..

I'll have to see where this goes..


Workouts:

Bulgarian Squats

90X12X4 (Nov 14)
100X10X4 (Nov 17)

alternating sets

Push Ups

15x6= 90 (nov 14) 18,18,17,15,15,12= 95 (nov 17)

Step Ups

90x10x4 (nov 14) 100x10x4 (nov 17)

Chin Ups

5x6 (Nov 14, 17)

Crunches

3x15 (Nov 14, 17)


Diet:

80g oats
255g 2% cottage cheese
25g protein powder
15g peanut butter

1 piece of cheesecake
60g 2% cottage cheese
120g strawberries

200g mango puree
170g 2% cottage cheese
21g protein powder

Workout

110g cooked spaghetti
5 meatballs
75g pasta sauce
20g Parmesan cheese

1 piece of lasagna

175g 2% cottage cheese
15g protein powder

Cals: 2980 .. F: 100g C: 275g P: 230g ..29/36/31

[dougz]

Nov 20/09

Activity: workout, brisk 20 min walk.

Weight: 198.5

Calories burned: 3000

Calories consumed: 3690

Did some cross country skiing the day before yesterday.. Was really sore the next few days (hip flexors and hammies), so I took 2 days off from the gym again..

Weight is up and down.. Yesterday it was 196, today it's back up to 198, so.. I'm just going to do weekly weigh ins, I think.. Trend with that..

I'd been eating 300 cals over maintenence.. Today I blew it by a couple hundred.. Damn steak! And bagels.. And cream cheese.. And whip cream in my coffee..

I left it too late (11pm), otherwise I'd go for a walk and burn off the difference..

Did NOT feel like doing Bulgarian squats today (didn't feel like doing step ups, either, but I forced myself), and my back's been feeling pretty good for about a week, now.. So I just did regular squats. Went off without a hitch..

I was kinda all over the place today, as I wasn't planning on deviating from the plan till I did my warm up for Bul. squats..

Workout:

Squats: 115x15x3

Incline DB Press: 35x15x3

Lat Pull Down: "10"x15x3

Close Grip Bench: 95x12x3

Step Ups: 100x10x3

Crunch: 20x3

Diet:

80g oats
250g 2% cottage cheese
15g protein powder
15g peanut butter

2 raisin bagels
95g cream cheese
25g whip cream

20g oats
120g banana
20g peanut butter
30g protein powder
300g 2% milk

Workout

30g almond
250g 2% cottage cheese
150g apple
110g grapes

405g strip loin steak
150g broccoli

Cals: 3690 .. F: 115g C: 360g P: 315g ..27/38/35