Hey guys, it's been about 3 months since I started bulking, I've probably only started increasing weights in the last 3 weeks of working out. I took 2 weeks off and I'm starting over. I don't feel really satisfied with my progress so far. In normal light, I don't see any signs of my pecs at all. Though I admit, I don't know my body fat % right now, looks like maybe 15%, and perhaps I'd look a bit more defined at 8%.

My diet is uhh, I don't keep track of it very much. But I generally aim for 180 grams. When I began I weighed about 160, now around 180.

My routine generally centers around dumbells. I'm planning on getting at least 70lb ones when I have enough money.

Something like this:

rest days: 15 minute HIIT treadmill (90%-95%)

Saturday: 2x4 chinups, 1 chinup. 8x3 bent-over rows-35lb. 12,12,8 bench dips + 10lb.

Monday: 8x2 incline benchpress-30lb, 8,6 decline benchpress-30lb. 8x2 inclineflies-20lb. 8x2 decline flies.
pushups 30,6.

Wednesday: 12x3should shrug-30lb. 12x3 upright rows-20lb. 8x3 lateral raises-20lb. 8x3 Military Presses-30lb. 1x10 chin-ups.



Oh and 3 months ago I never had this kick-ass digital camera.


Thanks. P.S. Boy was I REALLY skinny before... Now I'm just plain skinny!

You answered your own question when you talked about your diet.

Diet is key. You should know how many cals. a day your eating. Find out your bmr and add 1000 cals. and you will gain 2 pounds a week(500 for 1 pound) 40% protein 40% carbs 20 fat.
Carbs, brown rice, oats, whole wheat breads, sweet potatoes, whole wheat pasta.
Fat, natural peanut butter, olive oil, flaxseed oil, fish oil
Protein, Whey shakes, eggs, chicken, fish, lean beef


http://www.fitday.com/WebFit/Index.html
This is great for keeping track of cals.
Get diet in check first.
Pm me if you need more help.
Good luck

Thanks for the site. It'll definitely make my calorie counting less tedious.

seems like you have added some size good job on that. Now add more weight to your lifts and you should be gaining some more size. Do you not have a gym membership?

Yeah it does look like it especially when I compare them. But sadly no, the gym is no option right now. All I have are dumbells and a chinup bar at the moment.