Long term lifter wanting to bulk
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Long term lifter wanting to bulk - 5/11/2008 7:52:07 PM
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Jaye
Posts: 5
Joined: 5/11/2008
Status: offline
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Hi all,
I thought this belongs in the beginners section as I *am* a beginner... as far as bulking is concerned 
I have lifted weights, bench press, dumbells barbell etc for approx 4 years. The past year or so has really just been a 'maintenance' phase, as i have not been attempting to gain mass and have just been training twice a week.
To cut to the chase, I really want to try a 'bulking' phase, followed by cutting. I want to do it properly however, taking into account BMI and BMR, Diet, caloric intake, cardio, weight lifting frequency and intensity, and everything else possible.
It's a little scary to be honest - I don't want to end up 20kg overweight and nothing to show for it. I'm *very* happy with my body as is (lean but muscular and toned), but that being said - still would really like to try bulking up to get that extra chest/arm/leg size.
A few stats on me:
Age 28
Weight: 70kg (154 pounds)
Height: 177cm
BMR: 1719.6
TDEE: 2665.38
Day 1: Legs (Heavy), Arms (Light)
BB Squats; 3x8-12 40kg
BB Deadlifts; 3x8-12 50kg
BB Lunges; 3x8-12 40kg
Leg Curls; 3x8-12 25kg
Leg Extensions; 3x8-12 32.5kg
BB Calf Raises; 3x12-24 57.5kg
DB Kickbacks; 3x8-12 8kg
DB Bicep Curls; 3x8-12 22.5kg
BB Palm-up Wrist Curls;3x8-12 15kg
BB P-down Wrist Curls; 3x8-12 10kg
BB -down arm curls 3x8-12 10kg
Day 2: Chest (Heavy), Back (Light), Shoulders (Heavy)
DB Flat Bench Press; 3x8-12 40kg
DB Incline Bench Press; 3x8-12 40kg
DB Decline Bench Press 3x8-12 40kg
DB Flat Flies; 3x8-12 10kg
BB Rear Delt Row; 3x8-12 20kg
BB Good Mornings; 3x8-12 26kg
BB Shrugs; 3x8-12 52.5kg
BB Military Press; 3x8-12 25kg
Face-down Plate Raises;3x8-12 10kg
Face-up Plate Raises; 3x8-12 10kg
Neck Lateral Flexion; 3x8-12 10kg
Day 3: Legs (Light), Arms (Heavy)
BB Squats; 3x8-12 32kg
BB Lunges; 3x8-12 32kg
Leg Curls; 3x8-12 20kg
Leg Extensions; 3x8-12 25.5kg
BB Calf Raises; 3x12-24 46kg
DB Kickbacks; 3x8-12 8kg
BB Bicep Curls; 3x8-12 27.5kg
BB P-up Wrist Curls; 3x8-12 17.5kg
BB P-down Wrist Curls; 3x8-12 12.5kg
BB -down arm curls 3x8-12 12.5kg
Day 4: Chest (Light), Back (Heavy), Shoulders (Light)
DB Flat Bench Press; 3x8-12 32kg
DB Incline Bench Press; 3x8-12 32kg
DB Decline Bench Press 3x8-12 32kg
DB Flat Flies; 3x8-12 8kg
BB Rear Delt Row; 3x8-12 25kg
BB Good Mornings; 3x8-12 32.5kg
BB Shrugs; 3x8-12 42kg
BB Military Press; 3x8-12 20kg
Face-down Plate Raises;3x8-12 10kg
Face-up Plate Raises; 3x8-12 10kg
Neck Lateral Flexion; 3x8-12 10kg
Days 1 and 2 occur in week 1, days 2 and 3 occur in week 2 etc.
In addition I do martial arts twice a week (Tuesdays, Fridays) totalling around 3 hours of activity.
< Message edited by Jaye -- 5/11/2008 8:22:02 PM >
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RE: Long term lifter wanting to bulk - 5/14/2008 9:16:54 AM
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radbane
Posts: 70
Joined: 3/27/2007
Status: offline
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What is your ratio of protein intake daily?
(in reply to Jaye)
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RE: Long term lifter wanting to bulk - 5/14/2008 3:27:21 PM
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lindy77
Posts: 11
Joined: 5/13/2008
Status: offline
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Eat Eat Eat... eat clean. I had the same problem and found out that eating every three hours or so helped. It is all genetics and with me it all comes down to my diet...
(in reply to Jaye)
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RE: Long term lifter wanting to bulk - 5/14/2008 4:16:13 PM
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Jaye
Posts: 5
Joined: 5/11/2008
Status: offline
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My problem is definitely I don't not eat enough clean protein and carbs, thanks for the tips and the above link.
I think my main problem is that I can't figure how to link the nutritional theory to the actual practice of eating. For example, I have read the P/C/F ratios, I have figured out my BMR (1720 Calories) and TDEE (2665 Calories), I know how many calories I need to take to bulk (3200) and cut (2130), *but*... in everyday practice, how do I coordinate calories vs protein vs carbs vs fat. I just don't know how to do it. I tend to look at a chicken breast and go cross eyed 
I have started keeping a journal of what I'm eating, recording Protein, Carb, Fat and Calories in each ingredient hoping that this will help me to understand how many of each I am taking in every meal.
Also I'm making myself familiar with Fitday.com , and met with a personal trainer yesterday to sort through my exercise routine, so hopefully I can get things moving soon.
(in reply to lindy77)
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