Hardgainer's Clean Bulking Log

[peter01]

Starting this log to track my progress and maintain motivation. It'll probably do a better job of keeping me accountable if I deviate from my goal.

Here are my stats:

Age 35
Height 5'7"
Weight 155
Current Goal is a clean bulk to add 10 lbs.

Been working out off and on most of my life. Don't have a mentor/coach for guidance, but have learned tons since I found this site not too long ago. A few weeks back, I began tracking my macros and realized that my diet has been holding me back all this time. I calculated my caloric maint level, but something doesn't seem right. Although the mirror tells me I am fuller, the scale shows that I am still not gaining weight. I've slowly added the calories to where I am close to 4,000 cals a day.

Cal Maint Level = about 2,400 according to the Harris Benedict Formula

Current Macros (avg for the most recent week)
Calories = 4,000
Carbs = 380g (40%)
Protein = 270g (30%)
Fats = 120g (30%)

All calories come from natural foods (lean meats/complex carbs/good fats). Only add a whey protein powder for Pre/Post workout. Will most likely begin adding basic supps in the future. And I kill the weights. Only other thing I can improve is my sleep. But with work and 2 kids, that's hit or miss. Since increasing the calories, I have felt more muscle fullness so I'm on the right track, just afraid to gain too much weight too fast if it hits me all at once.

So my question is: at 4,000 calories does it make sense to continue adding, or is there a delay where the body says WTF! and then starts growing?

I'll be updating weekly. Any tips/critiques are welcome. Thanks

[peter01]

So one day after I start my log some douchebag rear ends me on my way to work. Miss two meals and about a 1/4 gallon of water. I'll have to play catch up the rest of the day.

[Sean1332]

Subbed for the avi pic.

Don't worry about missing meal. If you start worrying about that you'll end up driving yourself crazy. Just worry about what it's at by the end of the day

[tnubs]

So one day after I start my log some douchebag rear ends me on my way to work. Miss two meals and about a 1/4 gallon of water. I'll have to play catch up the rest of the day.

Meal timing doesn't mean anything, don't stress out. I regularly go a full day with no food and maintain >200lb

[peter01]

Thanks guys. I caught up and reached my macro targets even after missing a meal and snack earlier in the day. Fortunately, yesterday was a rest day. It would have been to hectic trying to squeeze in the workout and the meals.

On a side note...I'm going to bed later than usual because of the time I take prepping meals for the next day. I'm only getting about 6 hrs of sleep in. How do you guys cut down the meal prep time?

[Sean1332]

Cook one huge meal for the whole day. It's really not that hard to hit your cals. Don't worry so much about macro ratios when bulking either or eating 6-8 times a day.

[peter01]

Subbed for the avi pic.

Don't worry about missing meal. If you start worrying about that you'll end up driving yourself crazy. Just worry about what it's at by the end of the day

Yeah, I here ya about the going crazy. I gotta relax a bit. It's only been a few weeks and I find myself stressing out over my cals. I'm making my targets, but it's a bitch getting the 4,000 cals in on the no-red meat days.

[peter01]

Cook one huge meal for the whole day. It's really not that hard to hit your cals. Don't worry so much about macro ratios when bulking either or eating 6-8 times a day.

Sounds good. I don't have a problem eating the same thing for a couple days. I'll try that tonight.

[fueledpassion]

I dont eat quite that much, but I will be in 6 weeks time. Except I eat alot more carbs and alot less fats than u do. I roughly stay around 12% dietary fats and about 5-10% MCT oil, which stimulates fat burn, GH and releases a good deal of heat in the body. Maybe u could drop 40 - 50g fat and replace with equivalent amount in carbs...I bet you'd grow then! You need a steady low level flow of insulin for optimal anabolic activity. Plus, carbs are 10 times less likely to be stored in fat cells as actual dietary fat (that shouldnt surprise you). Stick with healthy carbs though. Avoid the simple sugars and you'll be well on ur way. Also, consider BCAA's...about 20g per day.

[peter01]

Fueled - I'm not too concerned about the fat intake right now. I'm trying to get my calories where I can get them. I'm scheduled to step on the scale again on Sunday and if no weight has been gained, I'll up the calories by 250. The increase will come from carbs since I do agree that I'm getting enough protein and fat. If I have gained, then I'll shift around my macros a bit.

I have not considered the BCAA's. Last time I looked at them was many, many years ago when most of the supps were money down the drain. I remember that was back when Vanadyl Sulfate was a "must have". I'll read up and see what brands are recommended.

On a positive note, I am appearing fuller. So that's a plus! Looking forward to Sunday.

Thanks for your advice.

[fueledpassion]

Fueled - I'm not too concerned about the fat intake right now. I'm trying to get my calories where I can get them. I'm scheduled to step on the scale again on Sunday and if no weight has been gained, I'll up the calories by 250. The increase will come from carbs since I do agree that I'm getting enough protein and fat. If I have gained, then I'll shift around my macros a bit.

I have not considered the BCAA's. Last time I looked at them was many, many years ago when most of the supps were money down the drain. I remember that was back when Vanadyl Sulfate was a "must have". I'll read up and see what brands are recommended.

On a positive note, I am appearing fuller. So that's a plus! Looking forward to Sunday.

Thanks for your advice.

The suggestion for more carbs less fats was based around speeding up the metabolism. Your body seems similar to mine ~ very fast metabolism. For me, the more carbs I eat, the more carbs I burn and the more hungry I get. Cardio also helps my appetite, moreso than weight-lifting.

As for BCAA's, they are essential amino acids, and they help spare muscle tissue during training and aid in muscle growth during the recovery phase. They need to be taken preferrably at every meal and before/after training for best results.

[peter01]

Weekly Update:

Weight - 157
Gain - 2lbs

Summary - Increased cals to 4,000 each day with the exception of Saturday and Sunday. I may have come close on Saturday, but was unable to track my diet. Sunday was a disaster. But I fully expected it as it was my daughter's b-day party.

Observations - I know it's only 2 lbs, but I did not seem to gain the weight proportionately over the week even though my diet has been consistent. It almost seemed like the weight was gained over the weekend, which is when my meals went to crap. Strength has increased a bit. Upper body seems fuller. Lower body not so much.

Plan is to maintain caloric level at 4,000. Will leave macros as is for now.

To do List:
1) Buy a body fat caliper
2) Look for ways to increase sleep (following Sean's advice to cook in bulk)
3) Look into basic supps. Will look into BCAA and Creatine.
4) Improve lower body routine. I neglected legs for a very long time and would like to bring them up.

[peter01]

Weekly Update:

Weight - 160
Gain - 3lbs

Summary - Cals remained at 4,000 each day with the exception of the weekend (again). I may have come close on Saturday, but was unable to track my diet. I know I missed my cals on Sunday, but at least I still ate quality foods.

Observations - Same observation as last week. I did not seem to gain the weight proportionately over the week even though my diet has been consistent. It almost seemed like the weight was gained over the weekend. Not sure what's going on there.

Plan is to maintain caloric level at 4,000. Will leave macros as is for now.

I see my avi was taken down. No more natural T-boost I guess.

[fueledpassion]

Weekly Update:

Weight - 160
Gain - 3lbs

Summary - Cals remained at 4,000 each day with the exception of the weekend (again). I may have come close on Saturday, but was unable to track my diet. I know I missed my cals on Sunday, but at least I still ate quality foods.

Observations - Same observation as last week. I did not seem to gain the weight proportionately over the week even though my diet has been consistent. It almost seemed like the weight was gained over the weekend. Not sure what's going on there.

Plan is to maintain caloric level at 4,000. Will leave macros as is for now.

I see my avi was taken down. No more natural T-boost I guess.

Good progress nonetheless! A few questions so I can be informed during your weight gain cycle.

1) what type of training are you doing on the weekends?

2) How much cardio and what type are you performing (if any) throughout the week?

[peter01]

I'm happy with the progress. But I am starting to think that my weight is still highly dependent upon what I ate the day before. Unfortunatley, I feel that I am always carrying around a small grocery cart inside my belly at all times. So can't accurately get a weigh in...

I don't do any cardio. Since I'm an ecto, I can't really say I ever have. Maybe once in a while when I have a bad conscience about heart health. I've started learning about HIIT and will likely incorporate it to some degree at a later date.

Training consists of 1 day on/1 day off (includes weekends as well). Workouts are in the evenings after work and last between 45 - 60 minutes. All compound movements. I've laid out my routine below (off teh top of my head). Feel free to critique.

Day 1: Chest/Back (all exercises are 4 sets between 6-10 reps each)
Bench Press
Bent over Barbell Rows
Incline bench Press (about 30 degree incline)
Barbell Shrugs
Weighted Pushups on Rings (elevated) - 3 sets only
Inverted Rows (elevated) - 3 sets only
Ab Crunches (if time permits)

Day 2: off

Day 3: Legs (all exercises are 4 sets between 6-10 reps each except calf raises which are 8-15)
Squat (past parrallel but not exactly ATG - I use a milk crate as a guide)
Calf Raise
Deadlift
Variation of the sissy squat
Goblet Squats (added recently)

Day 4: off

Day 5: Shoulders/Arms (all exercises are 4 sets between 6-10 reps each)
Barbell Shoulder Press (alternate between Behind the Neck or Military)
Weighted Chins (close grip)
Weighted Dips
Barbell Curl
Close Grip Bench Press
Ab Crunches

Day 6: off

Day 7: Legs (all exercises are 4 sets between 6-10 reps each except calf raises which are 8-15)
Wide Stance Squat (past parrallel but not exactly ATG - I use a milk crate as a guide)
Calf Raises
Romanian Deadlift
Lunge
Lying Leg Curls (hams)

Day 8: off

Day 9: repeat Day 1 and so on

Thanks again. Your insight is appreciated.

[fueledpassion]

I might be all alone on this one but I do believe brief spurts of high-intensity cardio a few times a week help with recovery, especially with leg routines. I'm also a firm believer of stretch in between sets, as it really does get the blood flowing and increases my pumps while training and in the case for my legs it literally reduces all DOMS to almost nothing.

Keep doing what you are doing and it'll come around. Stopped gaining weight? Add 200 calories/day for another week and see if lbs increase. Usually, you'll have to keep doing this to manufacture new muscle. Remember, it takes alot more calories to manufacture a lb of muscle than to maintain a lb ofmuscle.

[peter01]

Update - not a full week, but wanted to record my weight before the weekend. I am still at 160. So we'll see what happens by Sunday. I'll try to keep diet consistent throughout.

Was able to avoid a missed workout on Wednesday. It was a leg day and did not want to skip it since my legs are lagging my upper body. I was able to get it done and earned the bonus of having a protein and carb soaked restaurant meal afterwards (reason I would have missed the workout). Wife was pissed because we were late meeting her family. But it was worth it haha.

For some reason I was feeling out of it yesterday. Only got in about 3,000 calories. I'll consider it an "off" day. Although eating has gotten easier, it still takes a lot of time away from everything else. Especially when it feels like you are eating all....day....long.

[peter01]

I might be all alone on this one but I do believe brief spurts of high-intensity cardio a few times a week help with recovery, especially with leg routines. I'm also a firm believer of stretch in between sets, as it really does get the blood flowing and increases my pumps while training and in the case for my legs it literally reduces all DOMS to almost nothing.

Keep doing what you are doing and it'll come around. Stopped gaining weight? Add 200 calories/day for another week and see if lbs increase. Usually, you'll have to keep doing this to manufacture new muscle. Remember, it takes alot more calories to manufacture a lb of muscle than to maintain a lb ofmuscle.

Yeah I need to start adding HIIT to my routine. I'm getting a bit of belly fat and while I fully expected it, did not expect it to come so soon. As I said earlier, I've never dieted so I would have to learn as I go. Adding HIIT, as I've read, would keep things at bay a bit.

You were reading my mind regarding the stretching. I've noticed that I've been a lot tighter since I started lifting harder. Particularly with legs. I felt real tight doing squats on wednesday. Lower back was pumped (and not in a good way). I went lower than usual, so I'm thinking I was using my back more because my legs were not stretched properly. I had to wait a few minutes after squatting to resume the workout.

[fueledpassion]

Yeah I need to start adding HIIT to my routine. I'm getting a bit of belly fat and while I fully expected it, did not expect it to come so soon. As I said earlier, I've never dieted so I would have to learn as I go. Adding HIIT, as I've read, would keep things at bay a bit.

You were reading my mind regarding the stretching. I've noticed that I've been a lot tighter since I started lifting harder. Particularly with legs. I felt real tight doing squats on wednesday. Lower back was pumped (and not in a good way). I went lower than usual, so I'm thinking I was using my back more because my legs were not stretched properly. I had to wait a few minutes after squatting to resume the workout.

I have the exact same problem with barbell squats. So, I make an effort to wear the belt tight, roll the bar further down my back and do my best to focus entirely on flexing my abs through the whole movement. It's pathetic. My legs are good for 375lbs deep but my lower back is only good for about 325lbs deep (1RM) with the current form I use.

However, as of last week I have focused on quad development so I am moving towards front squats and narrow stance leg presses/hack squats. I need bigger quads as my hams and glutes are far more developed due to tons of deep back squats over the past 6 months.

And btw, I would eat like you normally do and add a cheat meal out at a restaurant or something for the next few days to add additional calories with ease. This will recharge your metabolism and get you eating more again. I feel ya on the eating problem though. It almost feels like you have an eating disorder. I'm right about the same exact weight, and in order to pack on weight I have to eat 3200-3400 calories per day. And thats only good til about 165lbs or so then I have to charge up again close to 4000 calories. To be 180lbs at my weight means 4800-5000 calories per day..geeze.

[peter01]

Didn't have time to update today. Weighed in this morning at 161 lbs. One lb gain this week. Very happy as my original goal was 1 lb per week to mitigate fat gain.