ExRx.net

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 heavy for about 3years now, at least trying to. Never really had a set plan or program or cycle for that matter until just recently starting a few weeks ago. Started a 3day split program Tue/Thur/Sat vs lifting 6 days a week (completely idiotic).

Current Progress
I'm 5'10", 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 4.5lbs weighed on 08/03/2008 (18th day of tracking). I've been having trouble going higher, hopefully my log will help with advice there.

Goals
To gain enough weight to start a cutting cycle. At first I was thinking 10lbs (155lbs) but I'm already struggling to gain after 149.5 thinking about starting to eat pure junk to gain more but a little afraid of looking horrible lol. First Bulking cycle so I was thinking 155 would be enough to re-evaluate my weight and appearance and possibly go higher from there.

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
Abs

B:
3x5 Squat
3x5 Military/Shoulder Press
3x5 Rows
Abs

Day 1: 07/17/2008
Breakfast: Calories // Fat // Carbs // Protein
Cereal - 1.5c - 285 // .75 // 64.5 // 4.5
Soy Milk - 1c - 120 // 5 // 12 // 8
Iced coffee - 12oz - 200 // 8 // 30 // 1
Totals: 605 // 13.75 // 106.5 // 13.5 // 4.5

Snack:
Pop tarts - 2 - 420 // 14 // 69 // 5 // 1

Lunch:
Chicken Nuggets - 10 - 460 // 30 // 24 // 24
Hot Dogs - 2 - 380 // 32 // 8 // 12
Bread - 2 - 140 // 2 // 26 // 4
Shredded Cheese - .75c - 110 // 9 // 1 // 7
Totals: 1090 // 73 // 59 // 47 // 0

Snack:
n/a

Dinner:
Protein Shake - 1.5sc - 165 // 2.25 // 4.5 // 30
Vit Water - 12oz - 50 // 0 // 12 // 0
Totals: 215 // 2.25 // 16.5 // 30

Snack:
n/a

Days Totals:
2330 cal // 103 fat // 251 carb // 95.5 prot

Notes: More calories, more protein.
Weight: 145lbs

-no workout yet since it was a Thursday I didn't start to track my routine/workouts until the following Tuesday.

Day 2: 07/18/2008
Breakfast:
Iced Coffee - 12oz - 200 // 8 // 30 // 1
Apple - 1 - 81 // 0 // 21 // 0
Sausage McMuffin w/egg - 1 - 450 // 27 // 30 // 21
Totals: 731 // 35 // 81 // 22

Snack:
n/a

Lunch:
Subway Sub - 6inch - 482 // 25 // 44 // 21

Snack:
Subway Sub - 6inch - 482 // 25 // 44 // 21

Dinner:
Protein Shake - 1sc - 110 // 1.5 // 3 // 20
Toast - 2 - 240 // 0 // 46 // 10
Peanut Butter - 4tb - 420 // 32 // 12 // 16
Jelly - 2tb - 20 // 0 // 10 // 0
Totals: 790 // 33.5 // 71 // 46

Days Totals:
2485 cal // 118.5 fat // 240 carb // 110 prot

Notes: More calories, more protein (nutrition gets better as days progress i promise lol)
Weight: 145lbs

Day 3: 07/19/2008 Saturday
Breakfast:
n/a slept right through it

Snack:
bread - 2 - 140 // 2 // 26 // 4
turkey breast - 178 // 3.7 // 0 // 33.9
munster cheese - 486 // 39.7 // 1.5 // 30.9
Avocado - .75 - 240 // 22 // 12.8 // 3
Mayo - 2tb - 200 // 11 // 0 // 0
O.J. - 12oz - 160 // 0 // 40 // 0
Totals: 1404 // 78.4 // 80.3 // 71.8

Lunch:
bread - 2 - 140 // 2 // 26 // 4
hot dogs - 2 - 380 // 32 // 8 // 12
shredded cheese - 110 // 9 // 1 // 7
ice cream - 165 // 10 // 15.5 // 3.5
Totals: 795 // 53 // 50.5 // 26.5

Dinner: totally untrackable since I went out

Daily totals: n/a sorry fellas

Day 4: 07/20/2008 Sunday

Was out of town, completely impossible to track another mess up on my part.

Day 5: 07/21/2008 Monday
Breakfast:
protein shake - 1sc - 100/1.5/3/20
sausage w/egg - 450/27/30/21
iced coffee - 12oz - 200/8/30/1

Snack:
missed it

Lunch:
chicken breast - 480/15/3/78

Snack:
missed

Dinner:
bacon cheeseburger - 1100/59/103/42

Daily Totals:
2340 cal/110.5 fat/169 carb/162 prot

Notes: More protein, more calories, still 145lbs.

Day 6: 07/22/2008 Tuesday (first workout day)
Breakfast:
protein shake - 1- 110/1.5/3/20
eggs w/sausage - 140/9/1/14

Snack:
Peach - 68.3/.4/17.3/1.6
iced coffee - 200/8/30/1

Lunch:
hot dogs - 2 - 380/32/8/12
bread - 2 - 160/2.5/29/6
cheese - 2 - 140/10/4/8
soda - 8oz - 120/0/0/0

Snack:
missed

Dinner:
protein shake - 2sc - 330/16/13/32
macarroni - 230/4/42/7

Snack:
bread -2 - 240/0/46/10/4
peanut butter - 2tb - 210/16/6/8
jelly - 2tb - 20/0/0/0

Daily Totals:
2348.3 cal/99.4 fat/199.3 carb/137.6 prot


Workout Day Week1; Day1:
Workout B:
Squat: 3s x 5r x 110lbs (first time doing squats in 3years, not including bb)
Shoulder/Military Press: 3s x 5r x 80lbs
Rows: 3s x 5r x 110 lbs

Notes: Did a better job on calores and protein but still need more of both.
Workout was fine, felt like I still had tons of energy left over after my workout, Will definitely be raising weight the next time B workout comes around the following week. Drank protein shake immediately after workout.
Weight: 146lbs, gained 1lb!!

Day 7: 07/23/2008 Wednesday
Breakfast:
protein shake - 2sc - 300/12/16/32
bacon - 170/16/0/8
egg - 380/28/4/24
cheese - 110/9/1/7
wheat tortilla - couldnt find total online

Snack:
missed

Lunch:
hamburger - 280/22/0/20
hot dog - 190/16/4/12

Snack:
missed

Dinner:
protein shake - 2sc - 330/16/13/32
macarroni - 230/4/42/7

Snack:
bread - 2 - 240/0/46/10
pb - 2tb - 210/16/6/8
jelly -2tb - 20/0/0/0

Daily Totals:
2640 cal/137 fat/132 carb/160 prot

Notes: Great job on protein, need more calories.
Activity: Rest day, no activity
Weight: 146lbs.

Day 8: 07/24/2008 Thursday
Breakfast:
protein shake - 2sc - 330/16/13/32
sausage w/egg - 450/27/30/21
iced coffee - 12oz - 200/8/30/1

Snack:
missed

Lunch:
hot dogs -2 - 380/32/8/12
bread - 2 - 160/2.5/29/6
cheese - 140/10/4/8

Snack:
protein shake - 2sc - 330/16/13/32
bread - 2 - 160/2.5/29/6
pb - 2tb - 210/16/6/8
jelly - 2tb - 20/0/0/0

Dinner:
protein shake - 2sc - 330/16/13/32
pasta w/broc - 440/7/82/10

Snack:
bread - 2 - 240/0/46/10
pb - 2tb - 210/16/6/8
jelly - 2tb - 20/0/0/0
macarroni - 230/4/42/7
red bull (wkout) - 110/0/28/1

Daily Totals:
3960 cal/173 fat/379 carb/194 prot

Notes: Great job on calories and protein this time. A little high on calories but damn, I was so hungry lol. After workout, again, I still had a ton of energy. Will incorporate more after workouts next week if I still feel this way.
Weight: 147lbs, gained 2lbs total from 145!!!
Activity:
Workout Week1;Day2:
Workout A:
Squat: 3 x 5 x 110lbs (not including bb)
Bench Press: 3 x 5 x 140lbs (not including barbell)
Deadlift: 3 x 5 x 90lbs (not including bb)

Day 9: 07/25/2008 Friday
breakfast:
protein shake - 2sc - 330/16/13/32
apple - 116/.4/30.8/.6

snack:
sausage w/egg - 600/32/32/24
peach - 68.3/.4/17.3/1.6

lunch:
chicken nuggets - 10count - 460/30/24/24
protein shake - 2sc - 330/16/13/32

snack:
macaroni - 230/4/42/7
bread - 2 - 240/0/46/10
pb -2tb- 210/16/6/8
jelly -2tb- 20/0/0/0

dinner:
pasta and veggies - 780/7/132/24

snack:
bread -2- 240/0/46/10
pb -2tb- 210/16/6/8
jelly -1tb- 10/0/0/0

Daily Totals:
3844.6 cal/137.8 fat/408.1 carb/181.2 prot

Notes: Again a little high on calories, blew away protein too, not worried, so far so good.
Weight: 147lbs

Day 10: 07/26/2008 Saturday
breakfast:
protein shake -2sc- 330/16/13/32
bacon - 170/16/0/8
egg - 380/28/4/24
cheese - 110/9/1/7

snack:
missed

lunch:
chicken nuggets -10count- 460/30/24/24

snack:
baked potato - 145/0/33/4
protein shake -2sc- 330/16/13/32

dinner:
avocado - 240/22/12.8/3
peanut butter -4tb- 420/32/12/16
bread -2- 240/0/46/10

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

Daily Totals:
3155 cal/185 fat/171.8 carb/192 prot

Notes: again still very energetic after workout, week1 went well, raising weight for week2.
Weight: 148lbs!! total of 3lbs gained
Activity:
Workout Week1;Day3:
Workout B:
Squat: 3 x 5 x 110lbs
Shoulder Press: 3 x 5 x 80lbs
Rows: 3 x 5 x 110lbs

Day 11: 07/27/2008 Sunday
breakfast:
protein shake -2sc- 330/16/13/32
sausage w/egg - 600/32/52/24

snack:
missed

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

snack:
missed

dinner:
burger -2- 494/26/0/62
hot dog -1- 80/1.25/14.5/3
cheese -3- 210/16/6/12

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

Daily Totals:
2374 cal/122.25 fat/108.5 carb/197 prot

Notes: Good job on protein, need more calories. I'm trying to stop fluctuating so much between calories.
Activity: Rest Day
Weight: 148lbs

Day 12: 07/28/2008 Monday
breakfast:
protein shake -2sc- 330/16/13/32

snack:
missed

lunch:
salmon - 208/8/0/31
mashed potatoes - 260/12/30/6
ocra - 30/0/6/2
asparagus - 40/1/5/3
vit water - 100/0/25/0

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

dinner:
bread -2- 160/1/32/4
hot dogs -2- 380/32/6/14
bread -2- 160/1/32/4/1
pb -4tb- 420/32/12/16

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

Daily Totals:
2748 cal/135 fat/187 carb/ 176 prot

Notes: Not a good day, got some wicked food poisoning from the salmon, threw up a good 4 times this night.

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: More calories. Had Energy after the main three excercises so I decided to go until I got tired which I did. I don't feel I over did it and I felt great afterward.
Weight: 148lbs
Activity:
Workout Week 2; Day1:
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

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

Notes: Gj on cal and protein.