[KM]

Hey everyone, decided to make a training/nutrition log. I'm looking to bulk around 30 lbs for the next couple of months. I am 15 and I've been training for about a year. I will be recording my weights, meals, and training here. Please, and I recommend, to add any advice you can. My bulk has currently been going well, just need some pointers on my meals. As far as training goes- my split hits everything I need it to (especially my weak points).

Well here it goes! My first Bodybuilding Dungeon Log . I want to remind everyone that I can't post on this as quickly as others do- I have school and practice. I am on a 5 day split right now

Training split for the next month or so
Sunday: Incline, Flat Chest/Light Back (Width)
Monday: Heavy Shoulder/Arms
Tuesday: OFF
Wednesday: Heavy Legs
Thursday: Light Shoulders/Decline, Flat Chest
Friday: Hams, Calves/Heavy Back (Thickness)

Current Supplementation
ON 100% Whey
Monohydrate's coming soon.

Usual meal plan on a bulk
Meal 1: 3 Eggs, 2 Slices of whole wheat, 20g Whey
Meal 2: 2 Chicken strips, 1 cup of broccoli, 1 cup of grape juice
Meal 3: 1 Cup of Oates, 3 Carrots, banana, 1 cup of Milk
Meal 4: Steak/Pasta/Fish, Asparagus, .5 Cup of rice, milk
Meal 5: Tuna/peanut butter, 2 Slices whole wheat, 1 cup of milk
--Train--
Meal 6: 20g Whey

Macro totals:
Protein: 163g
Carbs: around 400g
Calories: 3000-3500

BF%- 6% *Trying to get to around 8 or 9 if possible*

---------------------------------------------

Here it goes!
Current Weight as of 12/30/07: 125 lbs
Goal: 140-145

Today was Incline, Flat Chest & Back width.
Flat Barbell Bench Press: 3x10,8,3- 125, 130, 145
Incline Bench Press: 3 x10,8,6- 115, 135, 140
Incline Dumbbell Press: 3x10,8,6- 45, 50, 55
Incline Flys: 3x10,8,8- 25, 30, 30
Wide Lat Pulldown: 3x10,8,6- 90, 100, 110
Middle Machine Pulldown (Lever Machine): 3x10,8,6- 135, 145, 150
Seated Rows: 3x10,8,6- 80,90,110
Chin Ups: 3x6-10- Got 10 every set! Will be adding weight next workout.

I overall felt well today, my weights are getting up and my chest is beginning to become more full. These 2 body parts are my weakest, but nonetheless most important for me.

My diet was perfectly followed today, had a couple pretzels though .

I felt very full today, lovin' it. Tomorrow is heavy Shoulders and Arms. Will let you know how that goes.

Hope everyone helps and follows me through this!

Kevin

[aznsyndicate609]

Meal plan looks good there. But on a bulk, shouldn't you be having 1 gram per lb. or protein?
Which meal is your post-workout meal?

[KM]

I train at night, so my post workout meal is 20g, it's the only time I can train otherwise I would switch it up. Carbs are going to be rough post, but it's the best I can do right now.

And I've been dieting for a while, so I upped my protein a bit.

[JakeVendetta]

The theory is if you want to be 10lbs heavier you eat like your 10lbs heavier. although hes only 125 and going to 140... 163 isnt really that much... its more of an effeciency thing really. KM you could cut it down to 140-145 if you wanted, but in the end its really whatever you're comfortable with, and you know your body better then the rest of us. Gonna watch you're log :-) go get those numbers.

[justlift32]

good luck bro, ill be watching this.

[KM]

Will do guys, it's going to be rough but I'm working at it. Will try to post as much as I can on this.

I'll also be posting progress pictures when I have a chance.

and JakeVendetta congrats on the V.I.P

Will be posting again tomorrow.

[JakeVendetta]

Thanks :-) it was very unexpected.

[KM]

Hey guys, Day 2.

Today was Heavy Shoulders/Arms

Arnold Press: 3x8,6,3- 30, 35, 40
Shoulder Press (Machine): 3x8,6,3- 70, 80, 90
Military Press: 3x8,6,6- 115,125,140
Alt. Dumbbell Curls: 3x10,8,6- 25, 30, 35
Barbell Curls: 3x8,6,3- 50, 60, 70
Hammer Curls: 3x10,8,8- 20, 25, 27.5
Close Grip Bench Press: 3x10,8,6- 135, 140, 140
Dips: 3x8-12- Chained 20 lb dumbbell
Cable Pressdowns: 3x10.8,8- 45, 50, 55

Shoulders felt extremely good today, were isolated perfectly. Did my Military press with perfect form. Alternating Curls need some work. I lean a little bit when I'm doing my last set. Must work on that. Great pump in my arms, especially in my triceps.

Meal plan for today- already had 2 of my 6.
Meal 1: 4 egg whites, Yogurt, 1 Slices of whole wheat, 1 cup milk
--Train--
Meal 2: 20g Whey, banana, 3 slices of Turkey breast, 2 slices of whole wheat.
Meal 3: 1 Cup of oats, 1 cup of milk, 1 rice cake
Meal 4: Pasta w/ 2 chicken strips. (Odd combo, I like it)
Meal 5: Tuna on a roll, 4 strawberries
Meal 6: 20g Whey

Should be very full today, breakfast was heavy almost puked! Terrible feeling but I added a pound after that.

Tuesday is an off day. Meal plan will be posted.

Kevin

[KM]

Day 3, Not training today so I'm ganna eat big.

Some depressing news: last day of school break, and I haven't gained any weight yet. Just gotta keep eating and I'll be good.

Meal plan for today
Meal 1: 1 cup of oats, 20g Whey
Meal 2: Veal, 1 cup of beans
Meal 3: Tuna, lettuce, 1 tomato, .5 cups of apple juice
Meal 4: 20g Whey, Peanut butter, 2 slices of whole wheat
Meal 5: Pork Roast (multiple slices), string bean casserole, .5 cup of brown rice, 2 cups of milk
Meal 6: 2 peices of Pineapple, 1 high carb/protein yogurt.

Marco totals are around where they should be. Protein is a little low today but I have some quality carbs in also. I'm going to up my protein intake sometime next week.

Tomorrow I'll be training Heavy Legs, looking forward to it.

NOTE: I actually eat till I feel I have to puke, helps me get in some nutrients knowing I have to eat more. These first couple of days of heavy eating is not fun!

School tomorrow so 6 meals may not be possible.

[KM]

Today was day 4, gained two pounds!

Meal plan for the day..
Meal 1: Cheerios, 20g Whey, apple.
Meal 2: 5 Chicken strips, 1 cup of milk, banana.
Meal 3: Tuna, 1 slices of whole wheat, 1 cup of oats, 1 cup of milk
--Train--
Meal 4: Banana, 20g Whey, 1 high carb/protein yogurt, 1 tspn of honey.
Meal 5: (Homemade) Pizza, 1 cup of milk, salad w/ carrot.
Meal 6: Peanut butter, 1 slice of whole wheat, some grapes.
~1 gallon to around 120 oz of water.


Felt good, love eating this much now.

Current weight: 127- a good 2 lbs.

Training for the day: Heavy Legs
Squats: 5x10,8,8,6,3- 115, 135, 155, 185
Leg Extensions: 3x10,8,6- 45, 60, 90
Hack Squat: 3x10,8,6- 110, 115, 125
Leg Press: 3x10,8,6- 115, 175, 190
Leg Curl: 3x10,8,8- 45, 90, 90
Calf Press: 3x8- 115, 120,

Great leg day, Quads are starting to bulk!

I'm feeling good with the bulk so far, just gotta keep eating.

Tomorrow is: Light Shoulders/ Decline, Flat Chest
I'm busy tomorrow so I'll only be eating 5 meals.

Macros were a little low today, gotta keep them steady.