@ allen
Main Source po sir ng carbs ko is potato, banana and oats getting some low amount of carbs from brocolli and carrots.
100 gram peanuts - 400+ calories
The original diet plan without the peanut is calculated to more or less 2000 calories only.
Yes sir im on lean bulk. Im still trying it out. Experimental palang po. I dont include rice on the main diet, because my body's response to it is not good. But i take it occasionally. Especially during cheat day@masala
Thanks sir.
Yes sir she just started out. on to her third week palang po siya. I keep on reminding her. But her knees are stubborn. Anyway, her form on the pic is better compared to her first few days.
Lunch @ 11
Buffet, christmas party at office.
Rough estimate
200 ish grams shrimp
100 ish grams squid
150 ish grams tuna
1 cup rice
100 ish grams of baguio beans and string beans
100 ish grams pancit canton
(Will have to compensate for the extra calories later )
Dinner @ 6:30
1 cup brocolli
Half cup carrots
1 medium potato
75 grams cucumber
110 grams chix breast
(Will hit the gym at 7:30)
Back after almost two months.
2 months on lean bulking results
1. Dropped 2lbs on the scale on the first month.
2. Body weight stopped at 153 lbs (2 weeks ago)
3. Increased body weight by 0.5lbs (this morning)
4. Will slightly increase my caloric intake for the next months to come.
Will post current photos later
Legs power day
Warm up + stretch
Squat
100 x 12 warm up
130 x 6
150 x 5
150 x 4
clean bulking, is to up your calorie intake from your maintenance + 300 to 500 calories, anything above that is dirty bulking, hindi porket kakain ka ng prito at canned foods eh dirty bulk agad, at porket kakain ka ng steamed chix breast at brown rice ay clean bulking na agad.
The numbers clearly vary bigtime depending on the size of the individual & metab, ie, big difference in how +/- 300-500 cals effects a guy weighing only 130 with a slow metab compared to a guy weighing 280 with a fast metab.
Typically dirty bulking means a guy is including alot of junk, not caring if his bf gets high, while the clean bulker is a more healthy eating style and keeping his bf in check enuff that he can still maintain some nice lines while adding muscle. It's not just about the amount of cals, but the type of cals also.
Back after almost two months.
2 months on lean bulking results
1. Dropped 2lbs on the scale on the first month.
2. Body weight stopped at 153 lbs (2 weeks ago)
3. Increased body weight by 0.5lbs (this morning)
4. Will slightly increase my caloric intake for the next months to come.
Will post current photos later
Legs power day
Warm up + stretch
Squat
100 x 12 warm up
130 x 6
150 x 5
150 x 4
Dl
150 x 10 warm up
180 x 6
200 x 5
220 x 3
Leg press
270 x 8
300 x 5 x 2
Leg extension
70 x 10
90 x 7
100 x 5 x 2
Lunges
30 ea arm x 7 x 3
Glute/hamstring raise
Bw +70 x 10 x 3
Cd
Current photos
You look great dude! No need to dirty bulk and lose alot of those lines. A guy at your level of development still has alot of muscle that can be put on, and you can do so by eating clean and by gradually upping your cals and using the mirror to gauge if you are getting too soft or not. Too many guys dirty bulk and just look chubby - they may be big but you can't even see any muscles. Then when they lose all that fat, they are back to where they started. Much better to enjoy the full ride and SEE the muscles while on that ride. Keep kickin' it bro. :sport:
@ sir big dawg
Thank you sir bd. Should i strive for a lower bf with my body weight still the same, before increasing my caloric intake or is it bad to have a very low bf while bulking?
@ sir big dawg
Thank you sir bd. Should i strive for a lower bf with my body weight still the same, before increasing my caloric intake or is it bad to have a very low bf while bulking?
That depends on your goals. If you want to get more muscle, then do as I said in my prior post - clean bulk. If you are happy with the muscle you currently have and want to cut it up more, then go for it. Only YOU know what you want - none of us can tell you that.
Feb 5 2014
Warm up, stretch
Hypertrophy leg day
Squat
100 x 12
120 x 8 x 2
130 x 7
Dl
150 x 12
190 x 8 x2
210 x 5
Leg press
300 x 8 x 3
Leg extensions
70 x 12 x 3
Calf raise
300 x 12 x 3
Glute/hamstring raise
Bw + 70 x 10 x 3
Db Lunges
25/25 x 10 x 3
CdHypertrophy chest and arms day cancelled.
Will have to accompany my girl after work...
Breakfast
1 scoop whey
Approx 75 g pinto beans
Snack 1
2 whole egg, 2 egg white only
Lunch
approx 75 g canton guisado
Approx 50g lean pork
75 g chix breast
1 cup ginisang upo
Snack 2
1 whole egg, 2 egg white only
Dinner
1 cup lettuce
Half cob of corn
120 g chix breast
Half apple
Post workout
1 scoop whey
2 tbsp flaxseed meal
1 med banana
Pre bed
1 scoop whey
2 tbsp flaxseed meal
Was able to squeeze my workout
9:00 - 9:50
Flat bb bp
100 x 15
150 x 8
200 x 5
210 x 3
100 x 15
@hrithik @rtravino
Thank you sirs. :)Upper body power day
Warm up stretch
Bent over rows
100 x 15
150 x 5 x 3
Pull ups
Bw+25 x 7
Bw+25x 5 x 2
Rack chins
Bw+50 x 10 x 3
Bb bp
100 x 15
200 x 6
200 x5
220 x 3
Incline db press
60 x 7 x 3
Dips
Bw + 35 x 5 x 3
Db shoulder press
55 x 5 x 3
Bb shrugs
170 x 9 x 3
Barbel curls
70 x 5 x2
70 x 4
Skullcrushers
60 x 7 x 3
Ab workout
Cd
Feb. 9 , 2014
Lower body - power day
Squat
100 x 12
130 x 7
150 x 5 x 2
Hack squats
100 x 7
120 x5 x 2
Leg press
270 x 8
300 x 5 x 2
Leg extensions
100 x 6 x 3
Calf raise
300 x 7 x 3
Glute/hamstring raise
Bw + 70 x 7 x 3
Feb 11, 2014
Back and shoulder hypertrophy
Warm up stretch
Bent over rows
100 x 15
120 x 10 x 3
Pull ups wide grip
Bw x 15
Bw x 10
Bw x 8 x 2
Reverse grip pull down
100 x 12
130 x 10
140 x 8 x 2
Seated cable row
100 x 12
130 x 10 x 3
Db rows
50 x 12 x 3
Seated mp
70 x 12
80 x 10 x 3
Shoulder press smith machine
70 x 8 x 3
Shrugs 170 x 8 x 3
Upright rows
70 x 10 x 3
Side lateral raise
20 x 10 x 3
Front lat raise
20 x 10 x 3
Cd
Upright rows
Feb 12 2014
Legs hypertrophy day
Warm up
Squat
100 x 12
110 x 10 x 2
120 x 10
Dl
150 x 12
170 x 10
200 x 5 x 2
Speed squats
70 x 8 x 3
Leg press
250 x 12
270 x 8 x 3
Leg extensions
70 x 12 x 3
Hack squats
80 x 8 x 3
Glute/hamstring rais
Bw + 50 x 12 x 2
Calfraise
270 x 10 x 3
Lunges
25/25 x 10 x 3
CdFeb 13 2014
Chest and arms hypertrophy
Bb bp
100 x 15
140 x 10
170 x 8
200 x 7
Db flat
50/50 x 12 x 3
Db incline
50/50 x 12 x 3
Pec deck
70 x 10 x 3
Cable crossover
50/50 x 12 x 3
Preacher curls
50 x 12
55 x 10 x 2
Db curls
25/25 x 10 x 3
Hammer curls
25/25 x 10 x 3
Seated tricep extension
50 x 12 x 3
Cable pressdown rope attachment
80 x 8 x 3
Cable kickback
30 x 12 x 3
Abs , cd
@ sir core
At 150 lbs, yes sir core. Nanginginig na yung knees.Feb 14
Rest
Feb 15
Upperbody powerday
Feb 16
Lowerbody powerday
Feb 17
Hypertrophy back and shoulder
Feb 18
Rest
Comments
Kala ko bulking ka?
Main Source po sir ng carbs ko is potato, banana and oats getting some low amount of carbs from brocolli and carrots.
100 gram peanuts - 400+ calories
The original diet plan without the peanut is calculated to more or less 2000 calories only.
Yes sir im on lean bulk. Im still trying it out. Experimental palang po. I dont include rice on the main diet, because my body's response to it is not good. But i take it occasionally. Especially during cheat day@masala
Thanks sir.
Yes sir she just started out.
para naman kitang minumura sa username mo lol
1 scoop whey
1 cup dry oats
2 fishoil capsules
Snack @ 9
50 grams peanuts
Lunch @ 11
Buffet, christmas party at office.
Rough estimate
200 ish grams shrimp
100 ish grams squid
150 ish grams tuna
1 cup rice
100 ish grams of baguio beans and string beans
100 ish grams pancit canton
(Will have to compensate for the extra calories later
Dinner @ 6:30
1 cup brocolli
Half cup carrots
1 medium potato
75 grams cucumber
110 grams chix breast
(Will hit the gym at 7:30)
Pre-bed @ 11
1 scoop syntha-6, 2 tbsp flaxseed meal
Train to failure tapos eat to failure
Weight is still fluctuating.
Warm up, stretching
Bent over rows
100 x 12 warm up
120 x 12 x 3
Croc rows
50 x 12 x 3
Rack chins
Bw + 35 x 12 x 3
Pull ups - wide grip
Bw x 12 x 3
close grip pulldown
150 x 12
150 x 10
150 x 8
Seated cable row
140 x 12
130 x 12
130 x 10
Seated db shoulder press
45 x 12 x 2
45 x 10
Upright rows
60 x 12 x 2
60 x 10
Side lateral raise using db
20 x 10 x 3
Cd, stretch
1 scoop whey
1 cup dry oats w/ 2 tbsp flaxseed meal
2 fishoil capsules
Snack @ 9
100 g peanuts
Lunch @ 11
Boss' treat at savory
Lost track of calorie count.. Again..
50 g shrimp pops
50 g spare ribs
50 g beef with ampalaya
1 cup rice
Snack @ 3
1 whole egg
2 egg white only
Dinner @ 7
1 cup brocolli
Half cup carrots
1 medium potato
105 g chix breast
Hypertrophy leg day
Cancelled. Gym is closed due to their xmas party
Will hit it tomorrow together with chest and arms.
Pre-bed @ 11
1 scoop syntha-6 w/ 2 tbsp flaxseed meal
1 banana
Hypertrophy legs, chest and arms day
Pre-workout @ 7:30
1 scoop whey w/ 2 tbsp flaxseed meal
1 banana
2 fishoil capsules
Legs
Warm up, stretch
Squat
100 x 12
110 x 10 x 3
Deadlift
100 x 12
140 x 10
160 x 8 x 2
Leg press
250 x 12 x 3
Calf raise
200 x 12 x 4
Leg extensions
60 x 12
70 x 10 x 3
Lunges
50 x 10 x 3
Glute/hamstring raise
Bw + 35 x 12 x 3
Chest
Bb bp
100 x 15
140 x 12
160 x 10
190 x 8 w/spot
210 x 4 w/spot
Incline Db press
50 x 12 x 3
Pec deck
70 x 10 x 3
Cable crossover
40 x 12 x 3
Arms
Preacher curls with cambered bar
50 x 12
55 x 10 x 2
Db curls
25 ea arm x 10 x 3
Hammer curls (drop set)
25 x 8
20 x 10
10 x 12
(2 sets)
Ohp
50 x 12
60 x 10 x 2
Cable pressdown w/ rope attachment
70 x 12 x 2
80 x 10
Cable kickbacks
30 x 12 x 3
Cd, stretch
Post workout meal @ 10
1 scoop whey
1 banana
Lunch @ 12
1 cup brocolli
Half cup carrots
1 medium potato
200 g cream dory
Snack @ 3
100 g peanuts
Dinner @ 6
50 g iceberg lettuce
50 g cucumber
50 g carrots
100 g chix breast
Snack @ 8
2 whole egg
2 egg white only
Pre-bed @ 11
1 scoop syntha-6 w/ 2 tbsp flaxseed meal
Bfast @ 7
1 cup oats w/ tbsp flaxseed meal
1 scoop whey
2 fishoil capsules
Snack @ 9:30
50 g peanuts
Lunch at 11:30
100 g iceberg lettuce
50 g cucumber
105 g chx breast
Snack @ 3
4 sylvannas, polvoron size
Pringles original approx 10 chips
20 pcs kikiam, 10 pcs squidballs, haha nakakamiss
1 honey glazed donut
Dinner @ 9
2 cups rice
Approx 100 g humba &
100 g caldereta
100 g pancit bihon
2 months on lean bulking results
1. Dropped 2lbs on the scale on the first month.
2. Body weight stopped at 153 lbs (2 weeks ago)
3. Increased body weight by 0.5lbs (this morning)
4. Will slightly increase my caloric intake for the next months to come.
Will post current photos later
Legs power day
Warm up + stretch
Squat
100 x 12 warm up
130 x 6
150 x 5
150 x 4
Dl
150 x 10 warm up
180 x 6
200 x 5
220 x 3
Leg press
270 x 8
300 x 5 x 2
Leg extension
70 x 10
90 x 7
100 x 5 x 2
Lunges
30 ea arm x 7 x 3
Glute/hamstring raise
Bw +70 x 10 x 3
Cd
Current photos
Thank you sir.
Breakfast
1 scoop whey w/ 2 tbsp flaxseed meal
100g pinto beans
Snack 1
1 whole egg, 2 egg white only
Lunch (approx)
100g beef brocolli
2 meat balls, with bell pepper
Snack 2
1 whole egg, 2 egg white only
Snack 3
1 scoop whey
2 capsules fishoil
Dinner
110g chixbreast
Approx 100g ginataang sitaw at kalabasa
The numbers clearly vary bigtime depending on the size of the individual & metab, ie, big difference in how +/- 300-500 cals effects a guy weighing only 130 with a slow metab compared to a guy weighing 280 with a fast metab.
Typically dirty bulking means a guy is including alot of junk, not caring if his bf gets high, while the clean bulker is a more healthy eating style and keeping his bf in check enuff that he can still maintain some nice lines while adding muscle. It's not just about the amount of cals, but the type of cals also.
You look great dude! No need to dirty bulk and lose alot of those lines. A guy at your level of development still has alot of muscle that can be put on, and you can do so by eating clean and by gradually upping your cals and using the mirror to gauge if you are getting too soft or not. Too many guys dirty bulk and just look chubby - they may be big but you can't even see any muscles. Then when they lose all that fat, they are back to where they started. Much better to enjoy the full ride and SEE the muscles while on that ride. Keep kickin' it bro. :sport:
Thank you sir bd. Should i strive for a lower bf with my body weight still the same, before increasing my caloric intake or is it bad to have a very low bf while bulking?
@ sir monch
Thank you po sir.
That depends on your goals. If you want to get more muscle, then do as I said in my prior post - clean bulk. If you are happy with the muscle you currently have and want to cut it up more, then go for it. Only YOU know what you want - none of us can tell you that.
Warm up, stretch
Hypertrophy leg day
Squat
100 x 12
120 x 8 x 2
130 x 7
Dl
150 x 12
190 x 8 x2
210 x 5
Leg press
300 x 8 x 3
Leg extensions
70 x 12 x 3
Calf raise
300 x 12 x 3
Glute/hamstring raise
Bw + 70 x 10 x 3
Db Lunges
25/25 x 10 x 3
CdHypertrophy chest and arms day cancelled.
Will have to accompany my girl after work...
Breakfast
1 scoop whey
Approx 75 g pinto beans
Snack 1
2 whole egg, 2 egg white only
Lunch
approx 75 g canton guisado
Approx 50g lean pork
75 g chix breast
1 cup ginisang upo
Snack 2
1 whole egg, 2 egg white only
Dinner
1 cup lettuce
Half cob of corn
120 g chix breast
Half apple
Post workout
1 scoop whey
2 tbsp flaxseed meal
1 med banana
Pre bed
1 scoop whey
2 tbsp flaxseed meal
Was able to squeeze my workout
9:00 - 9:50
Flat bb bp
100 x 15
150 x 8
200 x 5
210 x 3
100 x 15
Incline db
50/50 x 12
60 x 10 x 2
Pec deck
70 x 10 x 3
Dips
Bw x 12 x 3
Preacher curls
50 x 12
55 x 10 x 2
Hammer drop set
25 x 8, 20 x 8, 10 x 8 (2x)
Db curls (isolation)
25 x 8 x3
Seated tricep extension
50 x 12 x 3
Tricep pulldown rope attachment
100 x 8 x 3
Tricep pulldown vbar
80 x 8 x 3
Tricep kickback
30 x 12 x 3
Cd
Now following your journal...
@rtravino
Thank you sirs. :)Upper body power day
Warm up stretch
Bent over rows
100 x 15
150 x 5 x 3
Pull ups
Bw+25 x 7
Bw+25x 5 x 2
Rack chins
Bw+50 x 10 x 3
Bb bp
100 x 15
200 x 6
200 x5
220 x 3
Incline db press
60 x 7 x 3
Dips
Bw + 35 x 5 x 3
Db shoulder press
55 x 5 x 3
Bb shrugs
170 x 9 x 3
Barbel curls
70 x 5 x2
70 x 4
Skullcrushers
60 x 7 x 3
Ab workout
Cd
Lower body - power day
Squat
100 x 12
130 x 7
150 x 5 x 2
Hack squats
100 x 7
120 x5 x 2
Leg press
270 x 8
300 x 5 x 2
Leg extensions
100 x 6 x 3
Calf raise
300 x 7 x 3
Glute/hamstring raise
Bw + 70 x 7 x 3
Back and shoulder hypertrophy
Warm up stretch
Bent over rows
100 x 15
120 x 10 x 3
Pull ups wide grip
Bw x 15
Bw x 10
Bw x 8 x 2
Reverse grip pull down
100 x 12
130 x 10
140 x 8 x 2
Seated cable row
100 x 12
130 x 10 x 3
Db rows
50 x 12 x 3
Seated mp
70 x 12
80 x 10 x 3
Shoulder press smith machine
70 x 8 x 3
Shrugs 170 x 8 x 3
Upright rows
70 x 10 x 3
Side lateral raise
20 x 10 x 3
Front lat raise
20 x 10 x 3
Cd
Upright rows
Legs hypertrophy day
Warm up
Squat
100 x 12
110 x 10 x 2
120 x 10
Dl
150 x 12
170 x 10
200 x 5 x 2
Speed squats
70 x 8 x 3
Leg press
250 x 12
270 x 8 x 3
Leg extensions
70 x 12 x 3
Hack squats
80 x 8 x 3
Glute/hamstring rais
Bw + 50 x 12 x 2
Calfraise
270 x 10 x 3
Lunges
25/25 x 10 x 3
CdFeb 13 2014
Chest and arms hypertrophy
Bb bp
100 x 15
140 x 10
170 x 8
200 x 7
Db flat
50/50 x 12 x 3
Db incline
50/50 x 12 x 3
Pec deck
70 x 10 x 3
Cable crossover
50/50 x 12 x 3
Preacher curls
50 x 12
55 x 10 x 2
Db curls
25/25 x 10 x 3
Hammer curls
25/25 x 10 x 3
Seated tricep extension
50 x 12 x 3
Cable pressdown rope attachment
80 x 8 x 3
Cable kickback
30 x 12 x 3
Abs , cd
At 150 lbs, yes sir core. Nanginginig na yung knees.Feb 14
Rest
Feb 15
Upperbody powerday
Feb 16
Lowerbody powerday
Feb 17
Hypertrophy back and shoulder
Feb 18
Rest