[GeorgeT]

Well i was sitting down eating today and thought i should post up what my bulk diet has looked like. Critique freely guys, its only gunna make me better.

Meal #1
Grits, Sausage, 5g ON Creatine
C - 80g, P - 30g, F - 30g

Meal #2
Nuts (Cashews, peanutes, almonds, etc etc.)
P - 20g, F - 30g

Meal #3
PB Sandwich
C - 35g, P - 8g, F - 15g

Meal #4
Grits/Patatoes/Rice
Chicken/Beef
C - 80g, P - 30g, F - Under 10g

Meal #5 - Pre-Workout
1-2 Scoop SuperPump250
5g ON Creatine

Meal #6 - Post-Workout
2 Scoops ON Whey (48g Protein)
5g ON Creatine
80-100g Dextrose

Meal #7
Patatoes/Rice
Chicken/Beef
C - Under 60g, P - 20g

Target Water Intake - 1-2 Gallons
My macros are
Carbs - 280-420g
Protein - 140g
Fat - 70g
I sometimes will eat more fat, especially when i have steak. I think raising fat and slightly lowering carbs work better for me, because i tried going for 420g carbs one day to see how hard it would be..and well i couldn't im very carb sensitive i bloat like a ****er, but fats i can deal with. Also meal 2 & 3 are during school and it's tough getting in decent meals during those times, but nuts and pb sandwich is very manageable for me sometimes meal 2 & 3 switch around. I take alot of dextrose becuase i use to take in about 50-80g dextrose and it wasn't until i upped it to 80-100g thats i started noticing my lifts dramatically start going up..Maybe i busted a plateau when i changed my diet slightly idk, but all i know is its working and until my gains slow down i don't think i'm going to lower it.

Originally Posted by ZackKnight

Good job George... I've seen you go from a kid new to the sport with a good base to a machine that's pumping out sets with the best of em!

Thanks

[GeorgeT]

So i think i may have found a contest, im still reading into it but has anyone heard of INBA, ABA, or PNBA? teens division is ages 13-17 which works out REAL well for me and its in june, which gives me anough time to do another bulk and be able to comfortably prep for it.

EDIT: There's also one in november, i think 11.5months is enough time to make all the right adjustments

[GeorgeT]

Monday, November 24th
Chest & Biceps

Bench Press
45x20 (Warm Up)
135x10
155x6 (Was gunna do 10 but my delt like spasmed or some ****)
185x4
185x4 (2 Assisted)

Incline Bench Press
135x8
155x6
155x6 (2 Assisted)

Pec Dec
70x12
85x10
130x6 Negative Reps -2

1 Arm Reverse Grip Handle Ext. - Dorian Yates last tricep exercise
(I only did my left Arm)
15x12
20x10
25x8 (3 Assisted)

EZ Bar Curls
60x12
70x10
Cheat Curls
90x6

Hammer Curls
30x9
35x11 (2 Assisted on the left arm)
40x9 (2 Assisted on the left arm)

Well today didn't go according to plan.. I felt flat and i was force feeding like 1700cals, which is very low for me, i usually get 2000-2500 total before i lift.. So i went in feeling flat i didnt get my chest pumped until i hit the pec dec which pissed me off since this is my last chest day during a bulk till about 2 months, but i think im gunna go in on thursday and hit some chest again, try maybe 205 for 2 or 4.. Also i did the 1 Arm Reverse Grip Extensions for symmetry purposes i hit them light cuz i really badly want to fix my semmetry ASAP so i can just go ahead and start packing on as much mass as possible, i held back this bulk so my left side could catch up. I also did odd number of reps for hammer curls becuase i started with the left hand and ended with the left hand, again for symmetry purposes. Well stay tuned, 2marrow is legs..

[GeorgeT]

Tuesday, November 25th
Legs

Squats (Almost ATG)
6sets of 135lb- some weird **** i couldn't keep my balance today i kept falling back almost and my hams were feeling weird when i got to the bottom which is why i couldn't get full ass to grass.

Hack Squats - was going very deep
90x12
180x8
180x8

Lying Leg Curls
90x12
110x10 (2 Assisted)
1 leg at a time
40x12 (2 assisted on the left leg)
50x10 (4 assisted on the left leg)

Straight Legged Dead Lifts
4x8-12x135
(Was stressing the stretch in my hams)

Seated Calf Raises
4x135x10-15

Standing Calf Raises - Pigeon Toed working on the outter head of the calves and sinking very deep
200x15
220x13
250x10

Well today i took it easy since its thanksgiving wanted to try some new ****, for form and ROM, i.e. pigeon toed calf raises, and it paid off..I feel a burn in my foot but atleast i can feel the outer head of my calf being worked a little bit more, im trying to bring them up. I was also going deep on the hack squats and i wanted to go deep on the regular squats to feel my glutes worked a little bit more but that didn't go entirely according to plan, maybe next time though. Stay tuned, back day aswell as pics on thursday.

[GeorgeT]

Friday, November 28th
Back, Delts & Traps

Barbell Rows
95x15 (Warm Up)
135x10
155x10
185x6

T-Bar Rows In The Corner
75x10
100x8
125x6

Deadlifts
135x10
155x8
185x6
205x4

Barbell Shrugs - Squeeze and Hold at the top
135x10
185x8
225x6

Wide Grip Pulldowns
135x10
150x8

Shoulder Width Pulldowns To The Back - Seated In The Opposite Direction
105x10
120x10 (1 Assisted)

Seated Handle Grip Rows
90x10
105x10 (1 Assisted)

Wide V-Bar Rows
105x10
120x8

Hammer Strength Single Arm Rows
180x10
230x9.5

21's - 7 Front Flies, 7 Later Flies, 7 Bent Over Flies
2x12.5

Concentrated Seated Lateral Flies
12.5x8
10x10

Bent Over Flies
10x10
12.5x10

Reverse Pec Dec
80x8
70x10 (1 Assisted)

Well this was the most grueling session i've ever had. I had to double up becuase i missed one day..Unforutnately my brother who takes my photos left to L.A. with my mom early and im leaving to L.A. 2marrow morning with my dad so i had no photographer. I'm taking this coming week off to give my body a break before i start cutting again, ill try not to stray away from my diet to much. Ill Keto from the second week of december all the way to the end of January (My birthday). I'll Put up some photos ASAP. So far from looking at the before pics and posing infront of the mirror now im already noticing some good gains in my lats, but that judgement will be left to you guys. This was the end of my First bulk, and i weighed in at 163.5lbs which is pretty good cuz my bf didn't increase as much as i expected to.. My metabo really got fast XD. I'm also going to a powerlifting comp next saturday (check out my competition ) and i gotta cheer on my partners. Stay tuned.

[MikeNYY420]

Try doing some dynamic stretching before lifting. Especially before squats, my strength was way up after doing them. I see you're doing ass to the grass squats are you trying to build size by doing them like that?

If you're into powerlifting (which I'm guessing you are from the competition) you're trying to lift the most amount of weight possible. So that means don't go deeper than parallel wider than shoulder width and point your toes away.

Sumo style deads, wider grip on the bench too.

[MikeNYY420]

If you miss a day don't double up just count that as another rest day and continue as normal. Because that's ALOT to do on one day. I'd do deads first so your 100% for them.

Your delt routine needs work. All laterals, no presses?! Your rear delts don't need that much direct work at all. I don't give mine any isolation and they're growing fine.

20 sets for back seems a little high but if you're gaining keep at that.

[GeorgeT]

it was a rather light day for the delts, i didn't got 100% at them but i see what u mean. Also i go ass to grass most of the time becuase for the moment im into bbing..but like i said im going to check out what my competition is like, becuase if i have a chance at beating them ill focus more on strength rather than size, good looking out bro. I'll def try stretching.

[ZackKnight]

"Guys don't work rear delts because girls don't like them, girls like biceps.... rear delts need just as much attention as biceps for a bodybuilder" - Gregg Valentino.

Him being what he was most people don't listen to him, but here he's right.

Mike, you're right he needs presses, but don't discourage laterals. Just cuz u listen to what ZiR says doesn't mean that for bodybuilding it isn't needed. Sure he wants to do powerlifting too maybe, but bodybuilding is in there too. And for power lifting squats i get what ur saying about shoulder width, but they should be slightly wider than shoulder width and if you look at louie simmons and vogelpohl, u'll see where their legs are. I disagree with a lot of what you say here if you're really serious about powerlifting. No offense dude.

[MikeNYY420]

Originally Posted by ZackKnight

"Guys don't work rear delts because girls don't like them, girls like biceps.... rear delts need just as much attention as biceps for a bodybuilder" - Gregg Valentino.

Him being what he was most people don't listen to him, but here he's right.

Mike, you're right he needs presses, but don't discourage laterals. Just cuz u listen to what ZiR says doesn't mean that for bodybuilding it isn't needed. Sure he wants to do powerlifting too maybe, but bodybuilding is in there too. And for power lifting squats i get what ur saying about shoulder width, but they should be slightly wider than shoulder width and if you look at louie simmons and vogelpohl, u'll see where their legs are. I disagree with a lot of what you say here if you're really serious about powerlifting. No offense dude.

That's fine that you disagree with what I say, but I don't think that makes it wrong. I've tried shoulder width and I've tryed wider than shoulder width and that gives me more power. Without a doubt, I'm not saying rear delts don't need attention, but they're hit sufficiently with presses or at most 2-3 sets of rear delt flies. Any more isn't needed. Not sure if it's clear or not but yes I am saying to go wider than shoulder width on the squats.

I'd be interested to continue this discussion through PM if you'd like.

[ZackKnight]

Rear delts aren't hit as hard through presses as you would think. they're normally hit on the negative moreso than on the positive. The rear delts are better worked on back day anyways because they contribute to lat pulls and other lat exercises.

As far as the width goes, what you do is what you do and if it works for you then awesome. Just giving some constructive criticism. I've been a little on edge lately cuz somebody questioned me about ****, but that's not your fault. Sorry if I was a **** to you man.