my journal for 12lbs in 10 weeks!!!

[bigale]

hi, to start a little about myself, im 25 live in the UK. have been training for year and half i currently weigh 165lbs my progress has been slow but steady.

my goal is to pack on 12lbs of muscle in 10 weeks its quiet a claim i know.

this is how im going to attempt it. admitaley i cant take the fame for this as it was in an article i recently read here goes.


SUPPS


week 1: take 40g of protein before and after workout. 8g of leucine.

week 2: attempt to eat 6-7 meals a day

week 3: 0.8g of carbs per pond of bodyweight after my workout

week 4: 5g of creatine before and after workout

week 5: 5g glutamine 3x a day. 2g taurine berfore and after workout

week 6: 3g carbs per pound of bodyweight per day. for this week only

week 7: 1,000mg tribulus terrestris twice daily. 1,000mg vit c

week 8: 6g arginine twice daily. 5g gaba before bed

week 9: mcts 4x a day with melas . 6g fish oil

week 10: rest train at a lower weight keep all the supps going


DIET

My diet will be alot of protein tuna, chicken, eggs, shakes ect, my carbs i will stick mainly to oatmeal for most breakfasts, new potatoes, whomeal bread, rice, lots of veg.


WORKOUT

monday: chest and back
tuesday: biceps and legs
weds: OFF
thurs: triceps and abs
friday: shoulders
sat: OFF
sun: OFF





my workouts will be of low reps heavy weights and high number of sets about 12-16 alot of squats, deadlifts, rows, all compound lifts. cardio will be only playing football on a sunday.

i commence on august the 1st so i thought would it all by you guys and girls first to see if theres anything i need to change. and by 10th of october i should be 12lbs happier.

thanks

[dannyboy9]

How many calories are you going to be taking in a day? Or will that vary also?

[bbskupak]

u get that out of muscle and fitness a few months back..becasue its basically the same thing

[bigale]

my calorie intake will be around 3,00-3,500. and yes it was out of muscle and fitness like i said.

is there anything i need to change to my workout, supps, diet?

[bigale]

started my bulking cycle today got up eat oatmeal for breakfast and a protein shake then hit the gym about an hour later. thats really good for me as i never eat breakfast but will be form now on.

monday is my chest and back day but ive changed from back to shoulders because after benching my front delts are too sore when i come to do my shoulder routine a few days later.

my chest consited of

warm up

flat bench db press 3 sets of 8 reps
2 sets of 6 at a higher weight

incline db press 4 sets of 6

cable cross overs 4 sets of 8



shoulders

miltary press 3 sets of 6

dumbell lateral raises 3 sets of 10

rear delt raises 3 sets of 8


my main proplem in the past has been not eating enough so im determind to eat as much as i can but also keep it healthy. aslo drinking beer, but ive cut that out already.

ive had a few mixed replies about my supps in this routine and doubts wether i can put 12lbs of muscle on in 10 weeks from other sites but im gona give it a go. ive never been more focused and determind to reach my goal and i want to prove people wrong and prove to my self.

my staring weight is 75kg dead on so thats 165lb
my measurments i will put on in a day or to.

feel free to post in my log if you think my routines wrong or anything else you would like to contribute to.


wish me luck.

thanks

[bigale]

so my 1st day of my cycle is nearly over. its been tough to say the least.
the training down the gym i love i dont think i have any proplems there but the eating is a nightmare today i ate

meal 1

oatmeal 30g

meal 2

protein shake ( 50g protein, 600 calories)

meal 3

tuna sandwich (whole tin)

meal 4

rice & chicken

meal 5

rice & chicken

meal 6

pork shop


now that for me is a lot of food to eat in one day the rice & chicken really got me down coz it was just plain and i was eating for the sake of it wasnt even hungary.

i need to make my meals more ediable so it makes them more enjoayble to eat.

i new eating would be my main proplem by like i said im determind to reach my goal.

im hoping as the weeks go on my metabolism will get fater and eating wont be such a struggle and maybe it will be more enjoyable.

[bigale]

well yesterday was a much better day. i made my food nicer to eat then yesterday and it was much more enjoyable i was actually liking eating.

its still abit of a struggle geting all that food down but i hoping in a week or two when my bodys got used to consuming that amount of food and hopefully my metabolism will be getting faster and more productive then it should get easier.

if anyone has or experianced the same thing let me know it would be nice to know if it gets easier.


the gym was ok triceps and legs, i started doing squats wich i have to confess that i havent done before but i got on alright i was doing 55kg for 8 reps i done 5 sets, i started doing lunges too but my hamstring started to twek so i stoped no signs of it playing up 2day though

its my day off from the gym today so last night i had a couple of beers at home and went to bed early and had a lay in which ment i missed out on my oatmeal this mo but ive had a protein shake and my food for the day is cooking as we speak.

tommorrow is back and bicep day so im really looking forward to that, im going to introduce pull ups for my back at the start of my routine to get my lat growing more .


stay gold

[Cammo]

Originally Posted by bigale

if anyone has or experianced the same thing let me know it would be nice to know if it gets easier.

Believe me - it gets easier.... finding the time while working is the hardest for me.

[bigale]

thanks cammo thats good to know.

for me its easy to eat at work. i work in a warehouse so i just eat as im going along so i have no excuse

are you also on a bulk cycle or are you trying to eat regulary to loose weight?

[Cammo]

I eat regularly when doing both but at the moment I'm slowly trying to lose a bit of bf. I work from home on my mac doing graphic work & forget to eat now & then - especially if I've got a strict deadline.

[bigale]

ok so im on day 5 of my bulking cycle and i think its going really well. ive increased my weights in almost every thing. i feel im recovering quicker with all the food im eating and extra protein my chest and shoulders dont hurt from monday like they normaly do by now. i feel like i could work them again

my diet is getting easier ive started to cook more apertising meals that really helps to eat on my first day i was only eating stuff like plain rice and plain chicken now its all marinated and i eat flavoured rice but i still eat wholemeal pasta.

i started taking l-leucine, omg this was my face before and after i took it man that stuff will knock you sideways i would rather lick a camels arse but i'll struggle through it.

im pretty sure they dont do it in tablet form but if they do plz plz plz someone let me know or i will constanley be like

im gona weigh my self monday morning to see if i have reached my target which is 1lb not a big deal but its a steady progress.

ive kept away from the beer apart from tuesday which i had 2 beers coz i had no training on weds.

i'll let you know monday what my weight is

stay gold

[bigale]

ok so its been afew days since i last posted. up intill friday i was going really good, then i ran out of protein even though i ordered it on a week ago i only just got it 2day so ive been trying to eat even more to get enough protein.

i failed misrabley at the weekend to eat right stuff.
i was night fishing so it was kind of hard plus not having any protein shakes. so i was really disapointed with myself weekends are really hard to eat 6-7 meals.

but on a good note i had put on 1lb when i weighed myself monday morning so im on target but i dont expect to have gained anything this week due to my set back but we will see.

my trainings going well, working really hard and a guy helped my with my chest workout the other day as i have no spotter to help it made a welcome change he really pushed me to my limit and made me max on my bench press

i'll up date again soon maybe after the weekend with my weight


stay gold

[Steve7]

SUPPS


week 1: take 40g of protein before and after workout. 8g of leucine.

week 2: attempt to eat 6-7 meals a day

week 3: 0.8g of carbs per pond of bodyweight after my workout

week 4: 5g of creatine before and after workout

week 5: 5g glutamine 3x a day. 2g taurine berfore and after workout

week 6: 3g carbs per pound of bodyweight per day. for this week only

week 7: 1,000mg tribulus terrestris twice daily. 1,000mg vit c

week 8: 6g arginine twice daily. 5g gaba before bed

week 9: mcts 4x a day with melas . 6g fish oil

week 10: rest train at a lower weight keep all the supps going


Are you just taking the supps that are next to the week? Like your only taking 5 grams of creatine before and after workouts for week 4? Or are you doing all those things for the whole time your on this routine?

[bigale]

hi steve7, no you start taking your supp for whatever week and then carry on every day for the rest of the cycle, so i will be taking creatine for 6 weeks. same as the other supps by week 10 i will be taking everything on the list.

i know it seems like a real noob idea of just pumping supps into me but its not that at all my diet is the main thing eating 6-8 meals a day is my main objective, the supps are there to push things along

[Steve7]

Oh alright, well let us know how it goes, because I'm gonna try and do the same kind of thing, gain quite a bit of muscle in 2-3 months so i might try that same thing your doing if it works!

[bigale]

well as from today i can no longer do any leg work whats so ever as i have damaged my knee ligaments during a football match on sunday. i am so pi##sed of i need to do squats, lunges and other stuff that i just cant do now for prop about a month and even then it will be light work.

soooo my bulking cycle is desparetley going out the window i havent eaten proberly and im so disapointed with the ways things are going i went to the gym today to do chest and my strength wasnt there last week i was knocking 75kg on the bench this morning i could only mange 2 reps at 70.

im gona use this week to get myself together and back to the job in hand and mentally recoperate.

my weight was going up i was up 2lbs in 2weeks bag on target but i havent weighed myself latley so im not going to depress my self further.

stay gold