Bulk Up Plan
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Bulk Up Plan - 12/10/2005 3:52:42 PM
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carlg1977
Posts: 6
Joined: 12/10/2005
Status: offline
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Hello everyone!
This is my first time on this forum. I am a 28 yo male. I am 5'7" and weigh 135 lbs, with average BF for male (15% or so). My goal is to be about 150-160lbs with small bodyfat percentage. I have worked out for general health but not to bulk up before, this is what I have planned to do (my first goal is to bulk up to 140 lbs- I am trying to gain in 5 lbs increments to minimize fat gain).
Diet Plan: 3,300 cal/day 25% protein, 50% carbs, 25% fat (about 180 gms protein) - some reading I found said to eat at least 3,000 cal and 140 gms protein for my goal of 140 lbs, multivitamin with extra C and E, fish oil
Supplements - 3 protein shakes with GNC 100% whey/day, multi
Workout Plan: 2-3 exercises/bodypart, 4 sets of 6-10 reps
M - chest / shoulders
T - back / traps
W - off
Th - biceps, triceps, forearms
F - quads, hams, calves
S, Su - off
Does this all appear logical to accomplish my goal?
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RE: Bulk Up Plan - 12/10/2005 4:13:14 PM
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BigSwole
Posts: 880
Joined: 11/6/2005
From: TWO TWO NINE
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Looks good to me, try it out and see, how it works for you. lemme know how its workin for you, in like 4 weeks :)
(in reply to carlg1977)
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RE: Bulk Up Plan - 12/11/2005 7:41:33 AM
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carlg1977
Posts: 6
Joined: 12/10/2005
Status: offline
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Thanks for the replies!
I will chart my progess as I go through the program.
take care
Carl
(in reply to Italianangel)
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RE: Bulk Up Plan - 12/16/2005 11:21:35 PM
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bodybuilding is life
Posts: 665
Joined: 11/18/2005
Status: offline
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yeah i want to know too thx. hope you get great results!
(in reply to carlg1977)
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RE: Bulk Up Plan - 12/17/2005 12:08:18 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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Hey!!
3300 calories is intense...how much were you eating before that? (I am now at 3500 20%P 47%C 28%F)
How are you measuring your BF% or are you?
Doing so will help you to track your body composition changes. (and thus know what is happening when the scale changes...so you know how to alter training and diet to meet your goals more quickly!)
If you are 135 at 15% BF
Your fat is 20 lbs
Your Lean Mass is 115 lbs
If you get up to 140 lbs at 15%BF you should see
Your fat is 21 lbs
Your Lean Mass is 119 lbs
You should be able to do that in 4-5 weeks.
NOW, If your goals is 160 lbs at say 10%
Your fat is 16 lbs
Your Lean Mass is 144 lbs
So that muscle (+29 lbs from where you are) might take 6 1/2 months more or less to gain going at a nice 1 pound per week pace. But as you gain muscle you need to adjust your diet or the gains stop.
There may be some adjustments as you can see: 16 pounds fat is less than 21, so you either need to go up to 165+ and then lose the fat for 5+ weeks or keep the diet and training under tight watch...so you are gaining muscle and slowly losing fat
Perhaps you can see the value of bi or tri weekly body fat assessments in keeping things on goal.
I have a few other items to point out to you that I hope will help.
quote:
2-3 exercises/bodypart, 4 sets of 6-10 reps
You are talking about 8-12 sets per bodypart. As you are allowing a week between training this might be concievable...but I would start with the lowest number of total sets like 2-3-4 per bodypart and work up if you need to.
Start with the least amount of work to stimulate growth. You will have to add intensity over time to get more growth...so why not get growth in the beginning from the least work, instead of from the most work.
Now...
Optimal set / rep ranges and days between:
For muscle size rep range is 9-12 / 3 -4 sets per / 4-7 days between
For Strength (vs. power) the rep range is 6-8 / 3-4 sets per / 4-7 days between
For power the rep range is 1-5 / 4-8 sets per / 2-3 days between
Strength training is typically defined as training for maximal ability to handle heavy loads loads in a controlled manner.
Power training is more focused on developing how quickly a muscle can generate force throughout its entire range of motion.
Muscle size is pretty self evident.
Most people cycle through these ranges to develop power and strength then size. Back and forth, whenever there is a strength plateau when trying for size, you can train for more strength or power and then return to training specifically for size with heavier weights.
Focus on form and breathing, feeling the muscle and finding your "zone"!
Do not do the exact same workout every time you go in. Vary your training and intensity to keep the growth happening. Keep the body unaccustomed to the training
Always do a general warm up and warm up each bodypart before throwing on the poundages.
Diet is 88% of your gains...so if you are training well and not gaining or losing...you are likely not eating enough! If you gain weight too fast..some is possibly fat...watch that.
Look forward to your progress!!!!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to bodybuilding is life)
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RE: Bulk Up Plan - 12/17/2005 7:25:02 PM
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carlg1977
Posts: 6
Joined: 12/10/2005
Status: offline
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Thanks for the detailed information and advice, and for all the encouragement.
To answer some of your questions, danmirage:
1. I never really watched my calories before. So I don't know how many calories I ate before. I have worked out for basic fitness before with weights and machines, but have never tried to bulk up before.
2. I arrived at a goal of 3,000 calories using a formula taught to me. You use your target BW and plug it into a formula to get a starting point. I thought I would try to gain 5 lbs at a time (so my first goal was to go from 135 to 140 lbs in 5 weeks). When I wrote down what I was actually eating, it came out to 3300 calories with the macronutrient ratios I provided before. I actually think that this is too many calories for me. I weighed myself to today and gained 3.5 lbs this week. I think this is mostly water. I want to keep my gains to 1 lb a week. So, I have cut back to 3,000 calories and upped my protein at the expense of fat so now I am eating 3,000 cal (50% C, 30% P, 20% F). I plan to cut back or add until I get to a steady 1 lb a week gain. Does this sound reasonable??
3. I do plan to bulk up past 160lbs and then trim down the fat, like you mentioned. I originally got my BF reading for free at my medical school. I think I will do weekly BF estimations to chart my progress. In the end, I certainly will factor in my BF when deciding how big I need to bulk up to. I also have specific measurements in mind, so I will also bulk until I have reached those.
4. Thank you for the workout advice. One quick question - training chest and shoulders, back etc causes my arms to be sore as well as the muscles worked directly. Is it ok that I train the arms later on Thursday even though my arms are still sore? I am thinking about changing to a 3 day a week split (MWF) so that I can work the complemetary groups together? Is this a mistake?
Thanks!! And congrats on all the success everyone has had!
Happy Holidays!
(in reply to danmirage)
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RE: Bulk Up Plan - 12/17/2005 7:36:59 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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quote:
One quick question - training chest and shoulders, back etc causes my arms to be sore as well as the muscles worked directly. Is it ok that I train the arms later on Thursday even though my arms are still sore?
That could be the high volume or just the supprting muscle building up strength (or a combo)..this is why standard push/pull splits are followed in early training. You do chest, shoulders, and triceps together and Back adn biceps together so that they have all the time that follows as recovery...instead of being hammerd with the primary mover (chest) then again when you do shoulders.
When you get stronger and better at lifting with impecable form and focus, shoulders don't get as big a hit on chest day for example etc...
If you are still sore, your lactic acid buildup and clearing mechanisms are not caught up with your training! You mat not be giving enough time for recovery in this instance where the one muscle is really getting this kind of work with the other workout...and it si better not to overtrain.
quote:
I am thinking about changing to a 3 day a week split (MWF) so that I can work the complemetary groups together? Is this a mistake?
It is a great idea as long as you keep those workouts under an hour!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to carlg1977)
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RE: Bulk Up Plan - 12/17/2005 8:15:26 PM
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carlg1977
Posts: 6
Joined: 12/10/2005
Status: offline
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Thanks again!
I was really feeling this deep down soreness. Therefore, I think i should avoid training arms seperate.
I will switch over to this program:
M: Chest, shoulders, triceps
T: off
W: back, biceps, forearms
Th:off
F: legs
Sa, Su: off
I think that I will still do 2-3 exercises per bodypart, so that I can train the muscles with a complete range of motion. But I may cut down to 3 sets (1 warmup, 2 work sets). before, I was doing 4 sets (1 warmup, 3 work sets).
Thanks, and I will post some of my progress in a month or so!
(in reply to danmirage)
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