T Nation

Silverwind's Attempt at Bulk

I decided I should probably start a journal to track some of what I’ve been doing on my first bulking cycle ever to hopefully gain some feedback from more experienced lifters than I.

Background
I’m 24 years old. I’ve been lifting for about 3years now. Working a 3day split fullbody program Tue/Thur/Sat. I’ve been told at times that I have too much volume, looking to get feedback or advice on that as well.

Current Progress
I’m 5’10" 153lbs, started at 145lbs with around 10%BF. Began to track my calories 07/17/2008 - present which I will also be posting including my current workout activities. Gained a total of 8lbs weighed on 09/20/2008.

Goals
To bulk up and gain muscle mass. Look good naked of course :stuck_out_tongue:

Progress Pics
These are gonna be hard for me to upload since I’m in the middle of a move I have disconnected inet service to my house and I can’t upload photo’s from work. I’ll attempt to upload at a friends house sometime so have some patience please.

Workout Program
Tue/Thur/Sat
A/B/A Style alternating

A:
3x5 Squat
3x5 Bench Press
1x5 Deadlift

B:
3x5 Squat
3x5 Military/Shoulder Press
3x5 Rows (Pendlay or Seated)

Gonna skip a head a little bit since a lot of the first week or so of nutrition log was basically finding myself and forcing some food down, most of which were not clean. Gonna begin here at Day 13.

Day 13: 07/29/2008 Tuesday
breakfast:
carrot cake - 140/8/17/1
protein shake - 2sc- 330/16/13/32
bread -2- 160/1/32/4
turkey&chicken - 60/3.5/1/6
cheese - 70/5/2/4

snack:
watermelon - 110/1/27/2

lunch:
missed

snack:
protein shake -2sc- 330/16/13/32

dinner:
pasta - 200/2/37/7
ground beef - 313/23/0/27
toast - 160/1/32/4

snack:
protein shake -2sc- 330/16/13/32
pb -2tb- 210/16/6/8
ice cream - 300/19/31/5

Daily Totals:
2713 cal/127.5 fat/224 carb/164 prot

Notes:
Not enough calories, need to eat more. Of course this log is old so nutrition gets better as log continues, bear with me :smiley:

07/29/2008 Tuesday
Workout A:
Squat: 3 x 5 x 140 (not including bar)
Bench Press: 3 x 5 x 140 (not including bb)
Deadlift: 3 x 5 x 110 (not including bb)
Kickbacks: 3 x 5 x 30lbs db’s
Shoulder Shrugs: 3 x 5 x 30lbs db’s
DB Curls: 3 x 5 x 30lb db’s
cable cross: 3 x 5 x 60lbs
dips: 3 x 5 x bodyweight
Calf Raises: 3 x 5 x 30lb db’s
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight
(sets x reps x lbs)

Day 14: 07/30/2008 Wednesday
breakfast:
protein shake -2sc- 330/16/13/32
breakfast taco - 210/3/1/5
orange - 86.5/.2/21.6/1.7

snack:
missed it

lunch:
bread -2- 320/2/64/8
turkey - 120/7/2/12
chicken - 120/7/2/12
cheese - 140/10/4/8
avocado - 480/44/25.6/6

snack:
protein shake -2sc- 330/16/13/32

dinner:
spaghetti - 420/2/86/12
sauce - 140/5/22/4
bread - 160/1/32/4
pb -2tb- 210/16/6/8

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
3396.5 cal/145.2 fat/315.2 carb/176.7 prot

Day 15: 07/31/2008 Thursday
breakfast:
protein shake -2sc- 330/16/13/32
orange - 86.5/.2/21.6/1.7

snack:
missed

lunch:
beef&veggies - 300/6/42/20
pop tarts - 400/14/68/6

snack:
protein shake -2sc- 330/16/13/32

dinner:
bread -2- 160/1/32/4
hot dogs -2- 380/32/6/14
veggies - 120/0/22/4

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
2436.5 cal/101.5 fat/230.6 carb/145.7 prot

07/31/2008 Thursday
Workout B:

Squat: 3 x 5 x 140lbs (not including bb)
Shoulder Press: 3 x 5 x 100lbs
Rows: 3 x 5 x 130lbs
hammer curls: 3 x 5 x 30lb db’s
kickbacks: 3 x 5 x 30lb db’s
shoulder shrugs: 3 x 5 x 30lb db’s
cable cross: 3 x 5 x 60lbs
dips: 3 x 5 x bodyweight
calf raises: 3 x 5 x 30lb db’s
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight

Day 16: 08/01/2008 Friday
breakfast:
oatmeal - 320/4/64/8
protein shake - 330/16/13/32

snack:
pop tarts -2- 400/14/68/6

lunch:
hot dogs -2- 380/32/6/14
bread -2- 160/1/32/4
beans&chili - 600/24/54/34
bread -2- 160/1/32/4

snack:
missed it

dinner:
bread -2- 160/1/32/4
beef -6oz- 313/23/0/27
cheese -1- 70/5/2/4
mayo -1tb- 35/3/2/0
bread -2- 160/1/32/4
hotdogs -1- 190/16/3/7
o.j. - 110/0/26/2

snack:
n/a

Daily Totals:
3388 cal/171 fat/366 carb/150 prot

Day 17: 08/02/2008 Saturday
breakfast:
oatmeal - 130/1.5/27/3
protein shake -2sc- 330/16/13/32

snack:
n/a

lunch:
bread -2- 1160/1/32/4
angus bacon burger -6oz- 680/33/56/41

snack:
protein shake -2sc- 330/16/13/32

dinner:
hotdogs -2- 380/32/6/14
bread -2- 160/1/32/4
pep.pizza - 245.5/12.25/27.75/11.8

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
2745.5 cal/128.75 fat/219.75 carb/173.8 prot

08/01/2008 Saturday
Workout A:

Squat: 3 x 5 x 140lbs (not including bb)
Bench Press: 3 x 5 x 140lbs (not including bb)
Deadlift: 3 x 5 x 110lbs (not including bb)
curls: 3 x 5 x 30lb db’s
Kickbacks: 3 x 5 x 30lbs db’s
Shoulder Shrugs: 3 x 5 x 30lbs db’s
cable cross: 3 x 5 x 60lbs
dips: 3 x 5 x BW
Calf Raises: 3 x 5 x 30lb db’s
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight

Weighed in 149lbs on this day. (currently 153)

Day 18: 08/03/2008 Sunday
breakfast:
protein shake -2sc- 330/16/13/32
oatmeal -2pkg- 340/4/70/8

snack:
pop tarts - 400/14/68/6

lunch:
chicken nuggets - 460/30/24/24

snack:
protein shake -2sc- 330/16/13/32

dinner:
subway -1’- 482/25/44/21
ice cream - 300/19/31/5

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
2572 cal/126 fat/208 carb/154 prot

Day 19: 08/04/2008 Monday
breakfast:
protein shake -2sc- 330/16/13/32
breakfast taco - 140/9/1/14

snack:
protein bar - 200/7/21/15

lunch:
jr bacon cheeseburger(forgot my lunch) -2- 760/36/68/40

snack:
protein bar - 230/8/30/10
protein shake - 330/16/13/32

dinner:
bread -2- 160/1/32/4
angus bacon burger -6oz- 680/33/56/41

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
3170 cal/133 fat/230 carb/214.5

Day 20: 08/05/2008 Tuesday
breakfast:
breakfast taco - 210/13.5/1/21

snack:
protein bar - 200/7/21/15

lunch:
bread -2- 160/1/32/4
hotdogs -2- 380/32/6/14
protein bar - 200/7/21/15

snack:
protein shake -2sc- 300/16/13/32

dinner:
tuna -2oz- 175/2.5/0/37.5
bread -4- 320/2/64/8
pb -2tb- 210/16/6/8

snack:
protein shake -2sc- 300/16/13/32

Daily Totals:
2655 cal/113 fat/177 fat/186.5 prot

08/05/2008
Workout B:

Squat: 3 x 5 x 160lbs (not including bb)
Shoulder Press: 3 x 5 x 110lbs
Rows: 3 x 5 x 150lbs
hammer curls: 3 x 5 x 30lb db’s
Kickbacks: 3 x 5 x 35lbs db’s
Shoulder Shrugs: 3 x 5 x 35lbs db’s
DB Curls: 3 x 5 x 35lb db’s
cable cross: 3 x 5 x 80lbs
dips: 3 x 5 x BW
lying flies: 3 x 5 x 30lb db’s
Calf Raises: 3 x 5 x 35lb db’s
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight

Day 21: 08/06/2008 Wednesday
breakfast:
protein shake -2sc- 300/16/13/32
breakfast taco - 140/9/1/14

snack:
missed it

lunch:
big’n’tasty - 573/36/39.7/27.2
fries - 384/20.4/46.9/3.9

snack:
protein shake -2sc- 300/16/13/32

dinner:
bacon cheeseburger - 760/36/68/40

snack:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

Daily Totals:
3057 cal/165.4 fat/202.6 carb/197.1 prot

Day 22: 08/07/2008 Thursday
breakfast:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16
breakfast taco -2- 140/9/1/14

snack:
n/a

lunch:
protein shake -2sc- 300/16/13/32
nuggets -10- 460/30/24/24
milk -2c- 300/16/11/16

snack:
n/a

dinner:
hotdogs -2- 380/32/8/12
bread -2- 160/1/32/4
cheese -1- 70/5/2/4
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

snack:
n/a

Daily Totals:
3010 cal/173 fat/139 carb/202 prot

08/07/2008 Thursday
Workout A:

Squat: 3 x 5 x 160lbs (not including bb)
Bench Press: 3 x 5 x 140lbs (not including bb)
Weighted Lunges: 3 x 5 x 35lb db’s
db curls: 3 x 5 x 35lb db’s
hammercurls: 3 x 5 x 30lb db’s
kickbacks: 3 x 5 x 35lb db’s
shoulder shrugs: 3 x 5 x 35lb db’s
cablecross: 3 x 5 x 80lbs
dips: 3 x 5 x BW
lying flies: 3 x 5 x 30lb db’s
Calf Raises: 3 x 5 x 35lb db’s
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight
hanging knee highs: 5 x 5 x bw

Day 23: 08/08/08 Friday OLYMPICS!!! ;p
breakfast:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

snack:
bread -2- 160/1/32/4
pb -2tb- 200/16/9/7
jelly -2tb- 100/0/13/0

lunch:
bread -2- 160/1/32/4
hotdogs -2- 380/32/8/12
cheese -1- 70/05/02/04
protein shake -2sc- 300/16/13/32

snack:
n/a

dinner:
bread -2- 160/1/32/4
pb -2tb- 200/16/9/7
jelly -2tb- 100/0/13/0
milk -2c- 300/16/11/16
protein shake -2sc- 300/16/13/32

snack:
n/a

Daily Totals:
3030 cal/161 fat/191 carb/170 prot