As I'm getting back into lifting I decided to make a log, mainly for myself to see improvements.
About myself:
Age: 25
Height: 5'11
Weight: 182lbs (83kg)
About myself:
I've been on and off the gym for 9 years, diet has never been better than "ok". When I was the most dedicated at 19 years old I gained up to 202lbs, I was around 17% bf. Shortly after that I completely lost control of my life, lots of drinking, drug abuse and so on. About 12 months ago it got worse, and I started using much more than I had before. 7 months ago I went to rehab, and I have been clean since, when I went to rehab I weighed in at 135lbs, I had lost all the weight because of amphetamine use. After the 2 month rehab where I received several meals each day I was back to a normal 172lbs.
I have been reading this forum for a few months now, I'm not considering AAS as of yet, because I can do so much more first naturally. Although in rehab I had bloodwork regularly, and my doctor told me that I had low natural testosterone, possibly as a result of drug abuse, he said that the opiates could be the cause.
Dirty bulk:
Well let's get to the fun part. I have made a meal program, following instructions and advices given on this forum. I'll be eating a 600cal surplus to my TDEE. The program is not final and I will tailor it to my workout better once I'm started. If I feel like I can add calories, I will.
The meals are 6. 7am, 10am, 13pm, 16pm, 19pm and 22pm.
Daily totals:
Protein: 239g
Carbs: 200g
Fats: 132g
This does not include any supplements. They will be added on top of this.
Whey protein
BCAA's
Preworkout
Multi-vitamin
(anything I should add?)
My workouts will take place in the mornings, I do not prefer this as I am not a morning person, and I feel my body is still tired for a couple of hours after I wake up, but I'll get used to it. Can't do them after work, that's the time I go to meetings, spend time with the gf and study. Workout schedule is all weekdays, one muscle group per day as a start and pause on the weekends. I may also change that up with time if I feel like it's better.
I will post my monthly weigh-in, 1st of every month, and pics with it.
Just to start, here's a couple shots from a few days ago, at 182lbs.
About myself:
Age: 25
Height: 5'11
Weight: 182lbs (83kg)
About myself:
I've been on and off the gym for 9 years, diet has never been better than "ok". When I was the most dedicated at 19 years old I gained up to 202lbs, I was around 17% bf. Shortly after that I completely lost control of my life, lots of drinking, drug abuse and so on. About 12 months ago it got worse, and I started using much more than I had before. 7 months ago I went to rehab, and I have been clean since, when I went to rehab I weighed in at 135lbs, I had lost all the weight because of amphetamine use. After the 2 month rehab where I received several meals each day I was back to a normal 172lbs.
I have been reading this forum for a few months now, I'm not considering AAS as of yet, because I can do so much more first naturally. Although in rehab I had bloodwork regularly, and my doctor told me that I had low natural testosterone, possibly as a result of drug abuse, he said that the opiates could be the cause.
Dirty bulk:
Well let's get to the fun part. I have made a meal program, following instructions and advices given on this forum. I'll be eating a 600cal surplus to my TDEE. The program is not final and I will tailor it to my workout better once I'm started. If I feel like I can add calories, I will.
The meals are 6. 7am, 10am, 13pm, 16pm, 19pm and 22pm.
Daily totals:
Protein: 239g
Carbs: 200g
Fats: 132g
This does not include any supplements. They will be added on top of this.
Whey protein
BCAA's
Preworkout
Multi-vitamin
(anything I should add?)
My workouts will take place in the mornings, I do not prefer this as I am not a morning person, and I feel my body is still tired for a couple of hours after I wake up, but I'll get used to it. Can't do them after work, that's the time I go to meetings, spend time with the gf and study. Workout schedule is all weekdays, one muscle group per day as a start and pause on the weekends. I may also change that up with time if I feel like it's better.
I will post my monthly weigh-in, 1st of every month, and pics with it.
Just to start, here's a couple shots from a few days ago, at 182lbs.
