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My recent Bulking phase got me from 126 to 140lbs in 12 weeks.
This is what it consisted of:
3 weeks Detox (no supplements just eating healthy)
-cardio 45 mins X 3 days
-plyometrics 30 mins X 3 days
-One day rest
4 weeks (4 day split…5 exercises for each bodypart)
-Chest/Tri’s
-Legs
-Back/Bi’s + 3 shoulder exercises
-abs
Note: During the 4 day split for 4 weeks my focus was primarily on high reps and using more force to drive the weights up. So each set consisted of around 10-12 repetitions.
Nutrition: 5-6 large meals a day
Supplementation:
-3 full servings of weight gainer/day (redxlabs Waxy Mass)
-1 scoop of BSN syntha-6 (straight protien) before bed
-1 scoop of nano vapor (in my opinion the most effective prewourkout supplement) before workouts
5 weeks (5 days split…5 exercises for each bodypart)
-Chest/Bi’s
-Back/Tri’s
-Legs
-Chest/Bi’s
-Back/Tri’s
Note: My goal during the 5 day split was to shoot for low reps with heavy weights. I started every day with a warm up that consisted of 3 sets of barbell squats.
Nutrition: 5-6 meals a day, tried to eat whenever possible basically but I know I could have done better
Supplementation:
- 2 to 3 full servings of weight gainer/day
-EFA’s
-Gaspari Superpump250 15 mins prior working out (its effective but they should really call this superdump250)
-Gaspari SizeOn during workouts
RESULTS: (my strength went up tremendously!!..literally speaking)
-weight went up from 125 to 140!
-squatting 225 for 6 good slow reps
-flat db. press 70lbs (x2) for 8 slow reps
-Curling 45s for 6 good repetitions
-Deadlifting 225 for 6 reps
-Bicep size went up! (13in. to 14in.) The secret was doing heavy squats and deadlifts
Background: It’s been about a year and 2 months now that I started working out for the first time. I am not exaggerating when I say its been life changing to go from the skinny and scrawny f8ck to a little above average. I never knew my abs existed and my biceps were an 11.5in. joke when I started. It’s pretty damn addicting!! more than anything I like the fact when I wake up in the morning, look at myself in the mirror and think of where I was and where I’m at today. Some perks: people asking my routines, girls, t-shirt sleeves finally stick to my biceps which I never had before, and the endorphins. I’ve still got a long way to go. That’s about it for my progress
First pic: starting from the left when I started (was too embarrassed to take my shirt off you see)…3 months…6months…9 months
The other pics are current, just starting my cutting phase.
BTW my apologies, but I couldn’t get anyone else to take my pic so I decided to do it myself.
Kudos on the work so far. You need to cease this cutting business though. Cut what? What, you have a small layer of fat on your love handles? You’re now 12% bodyfat instead of what…?
Get to 180, then worry about refining the physique. Lean mass gains obviously, but don’t make the mistake I did in the beginning 10 years of “cutting” every time I could only see my 4 pack instead of 6 pack.
@AllTraps
Thanks man I’ll defs keep that in mind. For me cutting is like 3 weeks of cardio/plyo to basically de-Adapt and to detox my body so the next bulking cycle is just as efficient if not more. I definitely have to eat more though. Thanks again!
[quote]its_sid wrote: @AllTraps
Thanks man I’ll defs keep that in mind. For me cutting is like 3 weeks of cardio/plyo to basically de-Adapt and to detox my body so the next bulking cycle is just as efficient if not more. I definitely have to eat more though. Thanks again![/quote]
That’s not how it works.
I agree with Bonez, supplements shouldn’t be toxic.
My nutrition is still the same just taking 2 weeks off weight training and supps…just doing cardio.
Then I am gonna shoot for bulking up…(~3-4 months)
Trying a different program now.
Itd be a good idea if you started lifting weights as well. Bench, squat deadlift. Repeat for about 2 years with 5000cals a day then return. I’ve had turdds with more LBM than you have. I’m sure there should be a minimum weight limit before they let you join here.
[quote]Marzouk wrote:
Itd be a good idea if you started lifting weights as well. Bench, squat deadlift. Repeat for about 2 years with 5000cals a day then return. I’ve had turdds with more LBM than you have. I’m sure there should be a minimum weight limit before they let you join here.[/quote]
He’s 140lbs. 5000 calories is absurd. I made it to 185 at 5’7 single digit bf% at around 3300-3500 calories and I have a fast metabolism.
A minimum weight limit to join? What does the number matter?? At all, in a hobby based on aesthetics? Youre not even big lol.
