I’m a newbie to these forums, I have been viewing the site for months and soaking up as much as I can. I’m 21 and this will be my first serious step into bodybuilding. I have done weight training in the past, but never with a committed goal to get big, and certainly with many flaws. This will be my first ‘serious’ bulking phase and I intend to use it as a learning experience, learning about my body and my training needs.
I do not believe in any of that hard-gainer crap, and I know that the responsibility is on me to follow-thru with my plans. Barring an accident, I’ll have no one but myself to blame if I fail.
I’m a skinny dude(surprise :-/) Weighing it at just under 180(fluctuates) on a 6’4 skeleton. My frame is actually fairly big all around and I believe it is well suited for putting on a lot of extra muscle, I simply have never pursued this with intent before.
My Primary goal is to put on somewhere between 15-30 pounds of lean muscle mass by next year. I am uncertain just how long it will take me to do, but I know there are no shortcuts and I’m not looking to explode in size overnight.
About 5 months ago I began weight training with bodybuilding in mind. I completely reorganized my diet and I started doing all the exercises I could manage with my free weights. My goal then was not to become fucking enormous, but to teach myself discipline and the general mechanics of what I am intent on following through with today.
I did put on a couple of pounds in that time, but mostly I just became a lot stronger, matching up with many of my friends who are more ‘built’ than I am.
Strength is not my primary concern with this planned bulking phase, I think I can adequately address that after I’ve put some beef on, and trying to get the best of both worlds might be a little too ambitious for me. I know I will get stronger in this time, but I also know that strength is not all about raw muscle size.
Aesthetics are another motivating factor, I have a big frame but it’s hollow in a way, I know that if I filled it out It’d be all around a better look for me.
Here’s some words and a run-down on the work, eating and extras.
I intend on sticking to Squats, Deadlifts and bench presses primarily. My goal will be to kill my body once or twice a week then rest adequately and do it again. Of all the reading I’ve encountered this seems to be one of the(if not the) most effective route for hypertrophy and building a massive foundation. I’m not too unfamiliar with squats, but deadlifts and bench presses are not something I do a whole lot of. I have been practicing form as best I can, but I intend to get some private consultation with somewhat that really knows what they are doing to help set me up right.
The only isolation type workouts I may touch will be in the forearms and triceps, since my arms have always been kind of noodly and they are a very noticeable indicator of size to the unwashed masses.
I also intend to continue doing pullups, dips, crunches and pushups to improve my coordination and ability to handle my body weight, especially as it increases.
Cardio will be limited, but I do play soccer, ultimate frisbee and basketball recreationally. I also do endurance hiking and I’m no stranger to running. I will do cardio as much as I feel it benefits me directly, but I don’t want to impede on the raw size gains.
My diet consists of 5 or 6 ‘meals’ a day with lots of grazing, sometimes more if I wake up earlier. I have not measured my latest diet, but It is somewhere between 3000 and 4000 calories on average and I know that the protein, carbs and fats are pretty balanced, with a slight bias towards protein and carbs.
Typically my main staples are(not an actual sample diet, my approach to dieting is to find all the best foods I can tolerate and eat them basically whenever);
*Oatmeal, mixed with protein powder, banana, blueberries and peanut butter - eat in the mornings, with glass of whole milk(this is usually ~1000 calories)
*Natural Peanut Butter/banana Sandwiches on Natural grainy breads - eat whenever, with a glass of whole milk(I sometimes eat 3 or 4 of these a day)
*Can of Tuna mixed with Cottage cheese - Eat whenever with water(usually eat at night and midday)
and spinach) on grainy breads.(midday, eat with fruit)
*Fibrous Cereals, with banana, blueberries and whole milk(eat whenever)
*Protein shake(post workout, sometimes before bed as well)
Snacks that I eat whenever include:
*Spinach( I actually like eating plain spinach)
Fairly often(not in my fridge constantly, but available) I eat:
*Turkey Burgers(home made, fairly big, usually eat 3 or 4, or 2 doubles)
*Raw Egg yolks, cooked Egg whites
*Beef(usually rare as possible)
Sometimes I snag a fatty burrito or a greasy burger from some local joints, I don’t feel too badly about these since I’m keeping up so well everywhere else.
Supplements, I do not believe Supplements will do my work for me, but I cannot deny their role in helping fill in the cracks and pushing me forward, I have actively spent enough time experimenting with a few to determine what seems to work for me.
*Whey Protein(currently ON 100% whey, which I like, but I am interested in trying Biotest’s brand too)
*MRP shake(I never use the full servings, instead I break up servings through the day to improve overall caloric intake)
*ZMA(helps with sleep mostly)
The one supplement I have not yet experimented with that I am planning on giving a chance is Greens Food. Any thoughts on it? It seems like a worthy filler for missing vegetable content.
The biggest problem I have right now(that I can see) is that I am an insomniac, even when I kill my body I often find myself unable to actually get to sleep. Hopefully this will correct itself as I adopt new patterns in my waking life, because I know inadequate sleep will be a sufficient bottleneck.
So now I’ve laid out, more or less, who I am and what I’m doing. I’d appreciate any input you guys have on my specific stuff. I will keep reading and adjusting appropriately.
Thoughts, comments, flames, wisdom and anything else? Did I forget anything??