Having spent a long time doing a cut. Its time i turned my attention to Built up some Muscles . Its time to get out of this skinny body and grow into a BEAST! haha not really but yea i just want to bulk up to a point where i feel i need to cut. Maybe 200lbs or 210lbs. I'm a person who puts on weight fast so i think it should be easy going. Hopefully =D.

Current stats are: 176lbs , 15% bf , 1.85m , skinny

Really excited because this will be the 1st time i ever go into bulking! Hopefully everything will go right. Got a solid diet plan down and i intend to keep any cheat meal as clean as possible and limited to one only!  
As for workout, i'll currently be doing HST with warmup and cooldowns of 5-7 minutes every workout.

Current supplements are: Non-Fat milk power , BCAAs and normal multivits.

Future Supplements are: Pure Whey Protein Powder , BCAAs , Animal Pak and Pure Creatine Mono.

Have taken a few photos of myself now but will post them in the future when i get gains and it'll be easier to compare.
Will post weekly measurements though.

LETs get Rolling!

Git r' done.
 
If you gain weight easily, make sure you increase your calories only slightly. No reason to put on a bunch of excess fat during your bulk.
 
Good luck man.

Yup =D. Will be starting at 2500 calories. 50% c / 25% p / 25% f. Will make necessary weekly adjustments =D.
 
I've put on 3 kilos since taking a 1 week break from my dieting which is quite amazing. lols.

Though today was the first day of my Bulking plan , i couldn't follow my diet at all because it was my friend's bdae party and we ate a buffet. Thus that would be 4 buffets in a row for me which i really feel disgusted about.
Nevertheless, popped over to the gym later on with a few friends and for the 1st time i managed to go to 26kg DB PRESS!!!! woot! its a big achievement for me! though i need help stabilizing the weight to the top b4 being able to do 4 reps. Then on deadlifts i managed to do 40 kilos per side at 5 reps and my grip for the left hand side became too loose on 45 kilos though i think i could easily do it if i had gloves. Big achievements WOOT!.
 
Still feeling really full from the lunch time buffet though so i just had my pre and post workout nutritions and i literally had to stuff myself eating them. Really feel bloated cant eat anything except drink water now.
Bad start!

BTW anyone reading this http://www.mercola.com/products/coconut_oil.htm
 
whats your views?!

ORIGINAL: saternal

BTW anyone reading this http://www.mercola.com/products/coconut_oil.htm

whats your views?!

If "mercola" is anywhere in the name, treat it with suspicion. Definitely a group with an agenda.

On the other hand, coconut oil does seem to have benefits, but like any other calorie-dense food--moderation!

It's ok to cook with, but adds flavor (not always complimentary) to the food. Use it sparingly and judiciously.

Meanwhile, flax or Udo's oil blend are proven fat buddies!

Feeling much better after getting on with my diet plan today although its starting to seem more and more impossible cause school is becoming more hectic now.
 
Was wondering if creatine needs the suggested loading phase? i havent gotta my creatine yet but was wondering if loading is good?

Due to Monday's workout, i found myself quite weak in the gym today. My top left front area of the shoulder feels pain when i move it around. 
 
Today was supposed to be my 2nd workout for 12 rep maxes but all the exercises i did felt as though they were the last workout . Legs were really worn out , no idea why though i didnt target legs heavily on monday - juz the deadlifts. Nevertheless, managed to do some esxercises i had planned but not all.
 
Workout 2 for 12 reps max
 
Deadlift  - 2 x 12 x 10 per side
Leg press - 2 x 12 x 240lbs
Leg ext. - 2 x 12 x 85lbs
Flat Bench - 1 x 6 x 20kg per side
Inclined Bench - 2 x 12 x 10kg per side
Cable Shrugs - 2 x 12 x 70lbs
Cable pushdowns - 2 x 12 x 40lbs
Machine Curls - 2 x 12 x 45lbs
Machine Crunches - 2 x 12 x 85lbs
 
Did quite little today but i was sweating like hell during the 1st 15 minutes. Observed my proper pre and post nutrition.
 
Pre - 2 scoops Milk powder
        1 tsp BCAA
 
During - 1 tsp BCAA
 
Post - 4 scoops Milk powder
         1 tsp BCAA
         1 orange fruit

Today was an evil day of eating. Had a friend come over to do some projects with me and i ended up ordering some pizza and kfc. 1st time i ate kfc since a year ago! Dang this is not looking good as far as diet goes.

    Creatine loading is not necessary. Studies shown that with 5 grams a day you will get the same longwise!
You got a week off before your new trainning ?

I see. So how should i take creatine mono?
I just switched to bulking so i'm trying to get a solid diet down 1st.

Felt better today didn't have much shoulder pains anymore though i could still feel the effects of monday's deadlifting.
 
Workout 3 for 12 reps max

Deadlift  - 2 x 12 x 12.5 per side 
Squats - 2 x 12 x 15kg per side 
Leg curls - 2 x 12 x 70lbs
Flat smith - 1 x 6 x 7.5kg per side
Inclined smith - 2 x 12 x 7.5kg per side
BB Rows - 2 x 12 x 5kg
DB press - 2 x 12 x 7.5kg per side
Machine Press - 1 x 12 x 55lbs
Shrugs - 1 x 12 x 17.5kg per side 
Pronated pulldowns - 2 x 12 x 30lbs 
Cable Curls - 2 x 12 x 15lbs 
Side Bends - 2 x 12 x 17.5kg
Single Leg Raise - 2 x 12 x 5kg per side
 
Pre - 2 scoops Milk powder 

During - 1 tsp BCAA

Post - 4 scoops Milk powder
        1 tsp BCAA
        1 orange fruit
 
- Forgot to take bcaa pre =/
- Tmr is measurements day!

Last Week:                Weight: 80kg/176lbs

     Methods:              BF%      BF        LBM
Jackson/Pollock 7      14.52     11.62     68.38 
Jackson/Pollock 3      13.74     10.99     69.01  
Jackson/Pollock 4      16.02     12.82     67.18 
Parillo                      48.60     85.54     90.46
Durnin Wormsley        21.44     17.15     62.85
Tape                       20.92     16.74     63.26 
 
Abdomen - 36
 
Neck - 14.5
 
Left Bicep 13 -> 13.5  flexed
Right Bicep 12.5 -> 13.5 flexed

Chest - 39 -> 40 flexed

Thigh - 24
 
Calf - 16

Left Forearm - 10.75
Right Forearm - 10.25
 
Hips(around buttocks) - 38
 
chest - 8
midax - 10
bicep - 10
ab -21
supra - 12
thigh - 21
calf - 22
subsca - 18
tricep - 20
l-back - 12
 

This Week:                Weight: 79kg/173.8lbs

     Methods:               BF%        BF        LBM 
Jackson/Pollock 7  14.38     11.36     67.64 
Jackson/Pollock 3  13.74     10.85     68.15   
Jackson/Pollock 4  15.58     12.31     66.69  
Parillo                       47.85      83.16     90.64
Durnin Wormsley    21.02      16.61    62.39
Tape                          21.78      17.21     61.79 
 
Abdomen - 36
 
Neck - 14 
 
Left Bicep 12 -> 13.5  flexed
Right Bicep 12 -> 13.75 flexed

Chest - 38 -> 40 flexed

Thigh - 23 
 
Calf - 15.75

Left Forearm - 10.75
Right Forearm - 10.5
 
Hips(around buttocks) - 39 
 
chest - 9
midax - 10
bicep - 9
ab -21
supra - 11
thigh - 20
calf - 20
subsca - 18
tricep - 20
l-back - 12
 
Seems like i lost some bodyfat! But LBM has dropped too..

IF you lost muscle, increase calories.
 
Creatine once a day.  No load as mentioned.
M-Stak?...fluff
Animal pak?  its  a multi with some extra stuff...
 

If i increase calories by 500 does it mean increasing protein and fats as well or just carbs?

Creatine once a day.  No load as mentioned.

Whats the optimum time to take it? everyday?
 
& finally Dan, I found it! http://www.nutri-forefront.com/index.php?page=shop.product_details&flypage=shop.flypage&product_id=1&category_id=1&manufacturer_id=0&option=com_virtuemart&Itemid=24