Winter Bulk

[barnzy7]

I have enough shit laying around my dorm room and house as it is so I figured this would be the best place to keep track of my diet as well as my training. If anyone cares to follow along ill post stats,history,goals.

19yrs old
Natural
2 1/2 yrs training
Almost 5'9
182lbs

Tried to Clean bulk since October, gained around 12lbs.

Goal is to lose around 10lbs of bf, that would get me down to around 8% which I would be happy with.

Relying on Diet and Training to cut right now, may throw in a fat burner or something later down the line after I see how its going.

I will start with keeping track of diet and training either tomorrow or Monday.

Any suggestions or advice feel free. I have 2 end of bulking pics, sorry for the shitty quality.

 

[nickd84]

What kind of training are you gonna do?

 

[mikea]

Yeah man i hope your gonna log in your exercises! please do

I hope you moved away from that i train everyday and dont overtrain nonsense

 

[barnzy7]

Yup, I took your advice, My lifts have been going up and also notice that when dieting its MUCH harder to recover the same way.

This is what Im going for as far as Training.

Day 1- Chest/tri

Flat Bench(pyramid reps)
DB incline 3x8-10
Decline 3x8-10
Fly 3x8-10
Weighted Dips

Day 2- Back/bi

Deadlift(pyramid reps)
Lat Pul 3x8-10
BB Rows 3x8-10
T Bar 3x8-10
DB Curls 3x8-10

Day 3- Shoulders

DB Military Press(pyramid reps)
BB Raises 3x8-10
DB Front & Side raises 3x8-10
Weighted Dips 3x8-10

Day 4- Legs

Squats(pyramid Sets)
DB lunges 3x8-10
Calve Raises 3x30-50

Super Set Ham curls & Leg EXT 3x8-10

Off-Days

I do abs every off day, I may throw some calf work in there, maybe a little forearm work depending on the day.

30-60 min of cardio, heart rate between 130-150. On training days depending on how I feel will throw in 10-20 min HIT cardio PWO.

This training is about half, maybe a little less than what I used to do so for me this is a huge change, it feels like Im basically doing nothing in the gym, but being on the lower side for carbs and cutting I do notice that my primary lifts in the beginning are all up whereas as the workout goes along I lose strength and stamina much quicker than when I was bulking.

Any suggestions on training or diet let me know.

 

[mikea]

Not bad bro! I would prob take a few exercises or sets away and up the pounds and intensity! But yeah man, not bad.

I like that your not going crazy with your bis also.Something I must recomend is dont train your front delts ie. db front raises. They get so hammered from all pressing that its gonna more then likely end to injury at some point in your career. I have seen many guys(me included) train them separately and have bad shoulder problems. I would substitute them for some rear delt work.

Im looking forward to reading this, you seem to have a good head on your shoulders so its gonna be nice checking this one out

 

[nickd84]

Why only 1 exercise for Bis/Tris?

 

[mikea]

Why only 1 exercise for Bis/Tris?

Look again, i see 6.

 

[barnzy7]

Why only 1 exercise for Bis/Tris?

They get worked enough doing basically every other movement.

Legs today, My gym at home sucks, only has smith machines until summer and only goes up to 75lb db, more than likely Ill be going somewhere else when Im home for good.

Squats 135x15/225x10/275x8/315x6

Walking DB lunges 35x10/45x10/55x10

Calf Sled 235x30/rackedx30/x30

Ham curls rackedx10/x10/x12

Leg Ext rackedx10/x10/x12

15 min elliptical PWO

 

[mikea]

They get worked enough doing basically every other movement.

BINGO!

Thats a real nice workout mate, keep it up!

 

[barnzy7]

30 min cardio/various ab work today

Felt like my diet sucked, Ive had a cold for a couple weeks so trying to take a few more carbs in than Id like in order to get over it. Mondays and Wed suck for me, class from 8-1130 straight through, breakfast doesnt start til 8 so I usually have to skip some class time in order to get my diet down. on these 2 days.

1: Protein shake
2: 4 egg whits, 2 hard boiled eggs, sausage patty
3: Chicken salad on wheat pita, grilled chicken
4: Hummus with some shredded wheat, taboule
5rotein shake, Odwala Soy protein monster
6: Spoon of PB, Cup of Orange juice
7: Fresh Veggies, Chicken

 

[barnzy7]

Had a question, on my days I do abs and cardio Ive been taking the normal protein shake and carbs. Anyone agree or disagree with this and if you dont like it what would you suggest? Again I am cutting.

chest/tri

tweaked my pec a little on last set of flat bench

Flat BB 135x10/185x8/205x6/225x5/245x2/275x1(had help)

DB Incline 80x10/90x8/100x6

Decline BB 185x8/225x5/235x3

Flys 40x10/50x8/60x5

Dips BWx10/ BW+45x10/ BW+90x4/ BWx10

 

[TheMilkMan]

Had a question, on my days I do abs and cardio Ive been taking the normal protein shake and carbs. Anyone agree or disagree with this and if you dont like it what would you suggest?

I wouldn't take in a shake. I'd adjust my meals accordingly so I was eating a meal an hour before and about a half an hour after I did abs and cardio. For example: 5pm meal, abs/cardio 6pm (45 minutes total), 7:15pm meal

 

[Shaun47]

Good work man, I like your workout. Wish I could help on the cutting questions, but I am not much of get cut type of guy so I have never really done it. Don't like to give advice on something I haven't tried.

Keep it up man.

 

[barnzy7]

I wouldn't take in a shake. I'd adjust my meals accordingly so I was eating a meal an hour before and about a half an hour after I did abs and cardio. For example: 5pm meal, abs/cardio 6pm (45 minutes total), 7:15pm meal

Thats what I did today, thanks for the advice. On lifting days Ive been taking in about 100g carbs, abs/cardio less than that.

But after all my reading and researching this seemed like a decent diet, any advice?

Diet was better today.

1: 5 egg whites, hard boiled egg, small suasage patty, oatmeal, fresh fruit

2: Protein shake, 2 hard boiled eggs

3: salad w/ oil and vinegar, hummus, grilled chicken

4: protein shake, banana

5: Grilled chicken, salad

Today was 30min cardio, 20min abs

 

[csyflt]

Keep at it bro!

 

[barnzy7]

Weight was down to 177lbs today, Im going to stop doing HIT cardio after workouts from now on. Only on off days will I do cardio, just want to make sure I dont lose to much to fast, I want to preserve all the muscle I can and see if I cant get some of my lifts up while doing it.

Back/Bi day

Dead Lifts 135x10/225x10/315x8/385x5/405x5

Lat Pull 200x10/200x10/200x9

T Bar 3platesx10/3platesx10/4platesx4

BB Row 135x10/205x8/245x3

Bi curls 35x10/45x8/55x4

BB wrist curls BBx25/BBx25

 

[barnzy7]

Abs/cardio today

Went out and drank last night for the first time in about 2 months, just trying to take in as much shit as I can right now to try and do some damage control

 

[barnzy7]

Shoulders

DB military Press 30x10/40x10/70x9/70x7/75x5

BB Raises 90x10/110x10/130x6

Arnolds 45x10/55x7.5/65x4

DB Overheads(Dont know what they called?) 25x10/30x10/35x6

Weighted Dips BWx10/BW+45x10/BW+90x8

Forearm work

20 Min Eliptical

DB's at gym only go up to 75's

 

[nickd84]

BINGO!

Thats a real nice workout mate, keep it up!

Ya you're right thats enough, Im just on a lot of Test so I do a couple more exercises.

 

[Dlove]

Good strength at your age barny. Good dedication too. Just one thing man that 14 sets of shoulders seems a bit high. Shit that would kill my chest day. Keep in mind your shoulders are always getting hit in upper body exercises. Great log so far.