Bulkin' for the first time.

  1. New Member
    F33NY's Avatar
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    Bulkin' for the first time.


    Tl;Dr

    I've been cutting since last summer, and have gotten down to a reasonable body fat, but I have lost too much muscle along the way. I find myself struggling to push measly amounts of weight in the gym now. And with summer ending, I thought what the hell why not? So I've decided to have a clean bulk up until I gain a reasonable amount of muscle and weight probably around 190-200 pounds.

    Stats:
    Age: 18
    Height: 5'8
    Weight: 163

    What I'll be taking in:
    3200-3500 Calories
    150-200g of Protein
    60-65g of Fat
    360 - 550g of Carbs


    Starting Pics
    On my phone, to be added.


    My workouts will look something like this:

    Mondays: Arms
    Tuesday: Legs
    Wednesday: Chest/tris
    Thursday: Off
    Friday: Back/bis
    Saturday: Shoulders/Calves
    Sunday: Off

    Abs will be inserted at least twice a week, hitting them hard, and will be joined by cardio at 3 days a week on the bike for 30 minutes keeping my heart rate at 70% of my v2o max.

    Today's an off day, so the log will start tomorrow officially with my first workout, but I will post how my first day eating all those calories went.

  2. Elite Member
    howwedo107's Avatar
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    Start lower cals like 2800 and work your way up by adding 50-100 cals each week until you hit 3800...and to be honest I really don't like your workout at all...arms day first?? After a rest day you should be hitting a big muscle group like legs or back and also you have tris bis and an arm day...to much arms man you will gain more size off compound movements...look into the 5x5 routine or the 5/3/1...you just need to really work on that lifting routine bro
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  3. Senior Member
    benmayro's Avatar
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    Quote Originally Posted by howwedo107
    Start lower cals like 2800 and work your way up by adding 50-100 cals each week until you hit 3800...and to be honest I really don't like your workout at all...arms day first?? After a rest day you should be hitting a big muscle group like legs or back and also you have tris bis and an arm day...to much arms man you will gain more size off compound movements...look into the 5x5 routine or the 5/3/1...you just need to really work on that lifting routine bro
    smart man right here!!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Celorza's Avatar
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    Hm...You gotta learn nutrition for bulks kiddo...

    Protein:
    1g to 1.25g per LB of BW (IMO 1g per LB is best...)
    .45-.5g of fat per LB of BW
    The rest of kCals come from CARBS , complex.

    Training routine wise...sorry kid, you gotta learn to use compounds to get mass, and basic barbell movements, don't fall into the split idea of BBers , train better with something for Beginners like:

    -Starting Strength , once you learn this one...
    -5x5 , once you see no more gains here...
    -5/3/1...

    Learn the basics of nutrition , resting patterns and of training for:
    -Strength
    -Hypertrophy
    -Pump
    -Condition (do not fall into the ideals of CrossFit...for the safety of your joints....)
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  5. New Member
    F33NY's Avatar
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    Quote Originally Posted by howwedo107 View Post
    Start lower cals like 2800 and work your way up by adding 50-100 cals each week until you hit 3800...and to be honest I really don't like your workout at all...arms day first?? After a rest day you should be hitting a big muscle group like legs or back and also you have tris bis and an arm day...to much arms man you will gain more size off compound movements...look into the 5x5 routine or the 5/3/1...you just need to really work on that lifting routine bro
    I actually just started training this way because of a vacation. I came back from a long flight on a monday, and started my training on a tuesday so I treated it like my Monday, and I originally just added the extra arms day in there. But I'll take what you said in consideration. My tri and bi days aren't all that hard, maybe 6 working sets on each muscle. Is that still too much?
  6. Elite Member
    Celorza's Avatar
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    Quote Originally Posted by F33NY View Post
    I actually just started training this way because of a vacation. I came back from a long flight on a monday, and started my training on a tuesday so I treated it like my Monday, and I originally just added the extra arms day in there. But I'll take what you said in consideration. My tri and bi days aren't all that hard, maybe 6 working sets on each muscle. Is that still too much?
    6 working sets per muscle is not bad...Anyhow, to get bigger muscles you need to focus on kCals , not overtraining. To get harder muscles, it will be also nutrition and more of a cut benefit...since burning the fat inside and outside the muscle will only leave the hard mass, throw in the fact you are dehydrating the muscle with all the cardio and low sodium on a cut, and voila...hardness. For now, learn to train and stay off CrossFit and Splits.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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