We need to get this party going. Want to set a startdate?

regards
Ludvig.

Are you guys starting a bulking challenge? Should be interesting. :eat: :db: :eat: :bb:

There's no better time than the present.

My body's been screamin' for calories for the past month.

How 'bout "before" pics ?......

One front shot flexed and unflexed, one back flexed and unflexed.

Maybe a quick mybodycomp.com breakdown.

Let the challenge begin !!!

PS - I'm chowing on a whole oven roasted chicken as we speak !

Prepare to be humbled, Ludvig. :p

Oh man, bulk challenge, I've started mine already, but I would love to join you if you didnt object

Oh man, this is a show down. I'm almost tempted to ask if I can get in on this. I'm definitely going to be watching this thread.

Hi!

I don't see this as a challenge. It's more like a teamwork thing. I will concentrate my time and efforts on Abguy but you other guys would be able to do a challenge yourselfs because you are two people aswell. Also thought we would do a bulk to go against this forum. Everyone in her is cutting all the time. I am looking for adding some mass and more definition for next summer. I was in decent shape this year but the mail goal is next year.

This bulk will probably be going on for atleast 4-5 months. We will start now and hit it hard until the end of januari. Then we will start cutting and see how much of the hard earned muscles we can keep. The I guess I will have to go to Miami again and compare with Abguy up front. ;)

It's fun to see that people wanna follow our journey. Looking forward to many replies. :)

I took some pictures last night. Was abit tired and didn't have the energy to crawl on the floor to connect the cam. Will do it tonight...



Oh man, this is a show down. I'm almost tempted to ask if I can get in on this. I'm definitely going to be watching this thread.

Hi All.

I have already made some changes in my intake and workout:

1. I have basically cut all cardio.
2. Just doing the gym 3 times a week to have best possibility for growth and minimal risk for overtraning.
3. Started to load with creatine for better strength and better recovery.
4. Upped the protein intake to around 250-300g a day.

This forum is definitely always cutting. Only recently have people started reaching their goal weights and thus started bulking or at least maintaining. I'm always bulking, which is fun; when I need to cut out some fat or get in aerobic shape, I put in serious cardio, otherwise I stop or drastically reduce it.

You might consider a modified 3 day split:

1. Workout 1
2. Workout 2
3. Workout 3
4. Rest
5. Workout 1

6. Rest
7. Rest

1. Workout 2
2. Workout 3
3. Rest
4. Workout 1
5. Workout 2

6. Rest
7. Rest

1. Workout 3
2. Rest
3. Workout 1
4. Workout 2
5. Workout 3

6. Rest
7. Rest

1. Rest
2. Workout 1
3. Workout 2
4. Workout 3
5. Rest

6. Rest
7. Rest

x repeat

You always have 5 days rest between each workout except for once each cycle when you only have 3 days rest. I'm following this split at the moment and it's awesome. But you need the freedom to get to the gym five continuous days of every week, even though each week it will vary which one day of those you won't be at the gym.

Hi!

Thanks for the tip but I like my three day split where I go to the gym every other day, Monday, Wednesday, Friday.

Doesn't feel to serious for me and I always feel refreshed for every workout. Sometimes I go two days in a row but then I usually feel beaten up from the day before. I always go max and my body seems to need the time to recover. I see guys going to the gym 5 times a week but I am still alot bigger then them and had better results over the last year. Don't believe more is better. Kinda the other way actually. Think less is better specially during bulk.

This forum is definitely always cutting. Only recently have people started reaching their goal weights and thus started bulking or at least maintaining. I'm always bulking, which is fun; when I need to cut out some fat or get in aerobic shape, I put in serious cardio, otherwise I stop or drastically reduce it.

You might consider a modified 3 day split:

1. Workout 1
2. Workout 2
3. Workout 3
4. Rest
5. Workout 1

6. Rest
7. Rest

1. Workout 2
2. Workout 3
3. Rest
4. Workout 1
5. Workout 2

6. Rest
7. Rest

1. Workout 3
2. Rest
3. Workout 1
4. Workout 2
5. Workout 3

6. Rest
7. Rest

1. Rest
2. Workout 1
3. Workout 2
4. Workout 3
5. Rest

6. Rest
7. Rest

x repeat

You always have 5 days rest between each workout except for once each cycle when you only have 3 days rest. I'm following this split at the moment and it's awesome. But you need the freedom to get to the gym five continuous days of every week, even though each week it will vary which one day of those you won't be at the gym.

Can i ask why you plan to cut out all Cardio ? Just curious what your take is on it ?

Active recovery. I will probably do some cardio but nothing planned. Need to put all energy on adding mass. You grow when you rest and you need some extra energy to burn muscles. If you cut and eat on the edge it's had to add any. Body has a hard time staying in an anabolic phase.

Can i ask why you plan to cut out all Cardio ? Just curious what your take is on it ?

Hi All.

I have already made some changes in my intake and workout:

1. I have basically cut all cardio.
2. Just doing the gym 3 times a week to have best possibility for growth and minimal risk for overtraning.
3. Started to load with creatine for better strength and better recovery.
4. Upped the protein intake to around 250-300g a day.


I've got to get my sh** together.!! :spaz:

I've always lifting weights while cutting, so I've never really seen what my body can do with a sufficient number of calories.

I'm nursing what I think is a pinched nerve in my back for the past 2 weeks, but I'm going to the gym today to do some eliptical work to try to loosen it up.

I think I favor the chicanerous' 5 day split. Like I said, I've never lifted without dieting, so I want to see how 5 days/wk will work for me. The gym is right next door at work, so getting there everyday isn't a problem.

It'll be interesting. It was fun to cut to 9%, but I really don't have the muscle to be at 9% w/o looking anorexic. If I could get back to 165 lbs in 5-6 months, and keep the fat under 14%, that would be sweet.

Not sure about the creatine use yet. I've got alot of figuring out to do.
If anyone has any input or suggestions, fire away.

I just plan to eat clean and plenty, with continued lfiting, and less frequent cardio (2x / wk ??)

Will post my pics and mybodycomp stats tonight, after work.

It's exciting to see that there will be some followers of this thread. It adds a little pressure to make sure we follow through.

BTW, I met Ludvig in Miami last week while he was on vacation. His pics don't do justice to those biceps !! I've got my work cut out for me.

I can't believe it's only 6 months to the day that I started my weight loss diet, and now I'm starting a bulk. Crazy.

I just plan to eat clean and plenty, with continued lfiting, and less frequent cardio (2x / wk ??)


That sound like a winning plan of action. :)

I think I will be ok. I add on mass pretty easy. Why overdo it when it don't make no difference?

That sound like a winning plan of action. :)

I was reffering more to the simple way of putting it. I like abguys summerised plan. Covers all bases in a simple manner :)

I think u will be ok to. :nod:

Gonna throw this out to anyone who wants to reply....kinda thinking outloud.

Been thinking about how Lee Priest does this nasty, dirty bulk in the off season, and comes out looking great before his comps.

Was wondering.... does the presence of just additional fat add to your ability to lift ?

Let's say you gained 30 lbs, and it was all fat. Is your lifting ability enhanced at all ?

The reason I'm asking is because I'm trying to figure out whether adding 30lbs quickly is the game, or slowly bulking up is the game.

If your body can only build about 1/2 pound of muscle a week, (1750 cals), then wouldn't bulking be limited to no more than 250 calories over maintenance per day...(1750 / 7)

If you bulk rapidly and gain 30 lbs in a month, what good is it ?

It's no good, in my opinion, unless that added fat helps you lift more, and therefore accelerates your mass building.


Hmmmm.....

If your body can only build about 1/2 pound of muscle a week, (1750 cals), then wouldn't bulking be limited to no more than 250 calories over maintenance per day...(1750 / 7)

I see what you're saying, but you can definitely build more than .5 per week. It depends on the body and how efficient it is. I put on between 1 and 1.25#s per week in my first four weeks of Max-OT. This has tapered off though, and I'm putting on about .5 to .75 a week now. (I calculated properly by weight and BF% to get LBM change.)

Doesn't feel to serious for me and I always feel refreshed for every workout. Sometimes I go two days in a row but then I usually feel beaten up from the day before. I always go max and my body seems to need the time to recover. I see guys going to the gym 5 times a week but I am still alot bigger then them and had better results over the last year. Don't believe more is better. Kinda the other way actually. Think less is better specially during bulk.
That's cool. I go to max also but I recover quickly. I've been bulking for a couple months and I found this split useful so I thought I'd share it.

I heard that back in the day Dorian Yates would blow up to 325 during the off season. But who can tell what the effect of steroids is on these guys' ability to cut hard without losing much muscle.

I think added fat does help to keep the joints lubricated and allow you to lift more. But adding too much makes the cutting that much harder and it seems like you worked pretty hard when you were cutting down.

I heard that back in the day Dorian Yates would blow up to 325 during the off season. But who can tell what the effect of steroids is on these guys' ability to cut hard without losing much muscle.

I think added fat does help to keep the joints lubricated and allow you to lift more. But adding too much makes the cutting that much harder and it seems like you worked pretty hard when you were cutting down.


Yup. I agree. You get up in pounds, just to cut it all away again ?

I guess I'll just have to see how it goes. I tried this about 6 weeks ago, and it didn't work very well for me, but I think I bulked too quickly. At my age, my muscle building ability is somewhat limited as compared to someone like Chicanerous, so I think my excess calories also need to be limited. I'm going to start at 2830 per day, and go down from there if I need to.

Hi!

First leg day after I started bulking. Probably lost some strength the last couple of weeks, but I think I will be ok. Really need to prio legs this year. Need to balance them out against the rest of the body. Had a pt friend setting up a hardcore leg workout. Will take it slow first couple of times but I am looking forwards to see the resluts in a couple of months. :)

Hi!

I am totally dead. My legs feel like two stiff logs. Had a hard time walking in the stairs up to my office today. Still kinda like the feeling. I really need to get the legs done every single week. Had shorts on at the gym yesterday, so ashamed, they are so lame. Feelt small as hell in those big mirrors. No I will start wearing them more to remind me of the fact that they need attention. :)

Otherwise everything is according to the plan. It's moving forward slowly. Only 4-5 months to go on the bulk. ;)

Hi!

Today my legs feel even worse but I need to step up to the plate and do my last workout for the week. Been really intense coming back to work and all that stuff. Week been kinda hectic and I feel drained. Will try to recover on the weekend. I am really not a morning person. Starting to understand that now. Hate the early evnings and mornings but it got to be done to suit the "system". Why do we work so much and have so little time for fun?

regards
Ludvig.

Here are my body comp stats......


Age 43

Sex M

Height 69.49 in (1.77 m)

Weight 142 lbs (65.90 kg)

Neck 14.76 in (37.50 cm)

Shoulder 45.75 in (116.20 cm)

Chest 37.99 in (96.50 cm)

Waist 32.52 in (82.60 cm)

Abdomen 34.02 in (86.40 cm)

Hips 37.01 in (94.00 cm)

Thigh 20.98 in (53.30 cm) YIKES !!!

Knee 14.49 in (36.80 cm)

Calves 14.02 in (35.60 cm)

Ankle 8.50 in (21.60 cm)

Arm 12.52 in (31.80 cm) That's old ...I think I'm an inch bigger

Forearm 10.98 in (27.90 cm)

Wrist 6.73 in (17.10 cm)


Activity Level Active

Wow. Incredible pics. Looking forward to following your bulk. 20 lbs from this and you will look monstrous. I'd be happy if I could get to where you are now. Just be careful with that shoulder.

Hey Brian, good work - you already have an excellent, "fit" physique. Anything you can bulk on from this point is going to be gravy! :D

Pictures attached. Lost some of my shape but I have started bulking a bit. Brian. Are the pictures fair to me if you comp. with real life? Hard to say for myself?

Well what the heck. Don't care anymore. *lol*

Yeah, I'd say the pics look accurate.

I think I look a little heavier in pics than in person,...who knows.

So we're officially on our bulking program through mid January.

What's your starting weight ?

I'm at 142 -ish right now.

Seems like I'm either eating or drinkimg water 24 hours a day !!

I can't wait for January. :db:

Hi!

Thanks for the comment Brian. I think you look really big in those pictures. Hard to say from real life comparison. You should have had something more "revealing" on when meet. *lol*

This morning is was around 180. Looking for around 186 on the bulk not more. Don't wanna go to the store and start buying 33's again. I think alot of weight will come as the legs develop. I will keep it on a moderate level but still bulk. Noticed that I have become somewhat of a hard gainer. I have been eating crap for like three weeks now. Or maybe not crap but much bigger loads and still I have not gained much. Maybe a lbs or two but not more. Love the feeling of not cutting and eating free. Only thing I actually think about in my diet is to get the protein in and keep it high. I don't count calories at all....

Yeah, I'd say the pics look accurate.

I think I look a little heavier in pics than in person,...who knows.

So we're officially on our bulking program through mid January.

What's your starting weight ?

I'm at 142 -ish right now.

Seems like I'm either eating or drinkimg water 24 hours a day !!

I can't wait for January. :db:

OK, already made some changes to my diet.

Going to go with 2500 cals on lifting days,

2200 on off days. (maintenance)


That should give me a surplus of 1500 cals per week

Which will be approx 39000 calories for the bulking period, which gives me a theoretical (possible) gain of 11 lbs. Hopefully, 8 lbs will be muscle.

I expect I may have to tweek this after about 6 weeks, we'll have to see.

Did legs today. OUCH !!

Consistently getting 220 + g of protien daily.

WooHoo....!

I don't think you should cut it to 2200 on no-workout days. I can understand the 2500, but not the other cut. Thats when you need the extra energy for recovery and growth. It's just my opinion but I think you should consider it. Gaining to fast or? ;)

OK, already made some changes to my diet.

Going to go with 2500 cals on lifting days,

2200 on off days. (maintenance)


That should give me a surplus of 1500 cals per week

Which will be approx 39000 calories for the bulking period, which gives me a theoretical (possible) gain of 11 lbs. Hopefully, 8 lbs will be muscle.

I expect I may have to tweek this after about 6 weeks, we'll have to see.

Did legs today. OUCH !!

Consistently getting 220 + g of protien daily.

WooHoo....!

Hi!

Great arm workout last night. I can really focus alot better on contact and contraction during bulk then during cutting. Probably because of the extra energy and the carbs fueling up the brain more then usually. Feel motivated even after this last year of tough working out. On the 1th of september I will start my first cycle of creatine and I will try to load extremly hard for the first week. The I will be hitting the heavy weights for five weeks. After september I will stop with creatine and do a couple of lighter weeks to recover from the creatine cycle. Last week of october I will probably take a rest week and then do the same thing for two months. Think it will give me some nasty gains and if not I will still be happy with what I have. ;)

I don't think you should cut it to 2200 on no-workout days. I can understand the 2500, but not the other cut. Thats when you need the extra energy for recovery and growth. It's just my opinion but I think you should consider it. Gaining to fast or? ;)


I may go higher, but I need to determine my actual maintenance level.

The forumlas out there all point to around 2400, but I think that is too high...not sure.

I'll zero in over the next month and adjust accordingly.

Legs are really sore this morning...haven't done legs in a bit. It usually takes 2+ days to start feeling the soreness.. I wonder if it'll be worse tomorrow.

Story from the gym:

There's a guy in the gym that I see alot, he's got what I would say is an ideal physique. Kinda tall...maybe 6' 1" ....'bout 200 lbs ???

Not too "bodybuilder" -like physique, but huge all around ...HUGE triceps.

Saw him yesterday at the leg press, I literally swung my head around to do a double take of his plates...

8 45 plates on each side...there wasn't even enough room on the peg for more !!

He didn't even break a sweat. I looked over at my 2 per side and had to laugh. I can't even relate to that..... :o

Might buy some creatine online today. Tried it years ago, but don't remember getting any results, but then again, I probably didn't follow through very well. I'll give it a try for a month and see.

That is were I am heading. Have to say that there is nothing worse then squats for the legs. My girlfriend gave me some massage three days after and I had to tell her to go easy because of all the pain. Did some extra sets of squats and it made the deal. It will be worse. My worst day was two days after. One guy at work told me I walk like a cowboy! :)

You have to be consistent with creatine otherwise it won't work. Load the first week and then go 4-6 weeks. ;)


I may go higher, but I need to determine my actual maintenance level.

The forumlas out there all point to around 2400, but I think that is too high...not sure.

I'll zero in over the next month and adjust accordingly.

Legs are really sore this morning...haven't done legs in a bit. It usually takes 2+ days to start feeling the soreness.. I wonder if it'll be worse tomorrow.

Story from the gym:

There's a guy in the gym that I see alot, he's got what I would say is an ideal physique. Kinda tall...maybe 6' 1" ....'bout 200 lbs ???

Not too "bodybuilder" -like physique, but huge all around ...HUGE triceps.

Saw him yesterday at the leg press, I literally swung my head around to do a double take of his plates...

8 45 plates on each side...there wasn't even enough room on the peg for more !!

He didn't even break a sweat. I looked over at my 2 per side and had to laugh. I can't even relate to that..... :o

Might buy some creatine online today. Tried it years ago, but don't remember getting any results, but then again, I probably didn't follow through very well. I'll give it a try for a month and see.

This should be real interesting....

I've set myself a goal of 8 lbs muscle in 6 months.

That sounds reasonalbe (you can check my rationale/numbers by reading my previous posts in this thread.)


However, when I look at John's progress in his "stats" section, he's really only gained a maximum of about 8 lbs of muscle from the period Sept '03 - Aug 04....(of course that includes cutting, in which he lost some mass....so I'm talking about a net gain of 8lbs)


Not sure what that means for me, but it's kind of discouraging.

Although I consider myself an 8 out of 10 on the dedication scale, I do put John a bit higher ( yeah, like an 11 :lol: )

So, if John (even with injuries) could only muster up 8 lbs in a year,
the prospects don't look too good for me to gain 8 in 6 months.

This is going to be very interesting......'cause if 3 or 4 lbs is the best I'm going to be able to accomplish, the ROI isn't much.

This is alot of work to come up with 3 lousy pounds of muscle.

Don't get me wrong, I'm going for it, but I'm starting to look like a longshot, at best.

I think 8 lbs of muscle in 6 months is an EXTREMELY attainable goal... However, you may need to consider eating more than you plan to.

I am an easier gainer probably because of my age and some what of my gens aswell. I don't see myself gaining 8 lbs of pure muscles per year. Just that you have an extra intake of about 300-500 calories a day doesn't mean that all will be muscles. It takes time to build muscles. I have seen guys do the illegal stuff and they have massive gains but if they hit the wall and lose the motivation it's like releasing the air from a ballon. The gains fade away in months time.

If you can do 4-6 lbs of pure mass I think you should be happy, I would.


This should be real interesting....

I've set myself a goal of 8 lbs muscle in 6 months.

That sounds reasonalbe (you can check my rationale/numbers by reading my previous posts in this thread.)


However, when I look at John's progress in his "stats" section, he's really only gained a maximum of about 8 lbs of muscle from the period Sept '03 - Aug 04....(of course that includes cutting, in which he lost some mass....so I'm talking about a net gain of 8lbs)


Not sure what that means for me, but it's kind of discouraging.

Although I consider myself an 8 out of 10 on the dedication scale, I do put John a bit higher ( yeah, like an 11 :lol: )

So, if John (even with injuries) could only muster up 8 lbs in a year,
the prospects don't look too good for me to gain 8 in 6 months.

This is going to be very interesting......'cause if 3 or 4 lbs is the best I'm going to be able to accomplish, the ROI isn't much.

This is alot of work to come up with 3 lousy pounds of muscle.

Don't get me wrong, I'm going for it, but I'm starting to look like a longshot, at best.

If you can do 4-6 lbs of pure mass I think you should be happy, I would.

I guess we'll see in 6 months :D

Whatever it is, I'll know I tried my best.

You were right, I'm even MORE sore today in the legs.

Also, I had a really good workout yesterday. Used a new machine for chest and tri. I am soooo sore today, I can't believe it. Funny how you work the same muscles every week, and then when you try a new machine, it's like you never worked thoses muscles before.

It's great !!

I'm so sore EVERYWHERE, that I'll have to find some smaller muscles to work today, or take the day off. Maybe I'll do abs, traps and forearms.
They're the only ones left that aren't toast. :D

I would probably take a rest day if I was you but I know you are addicted to the gym. :) Do you do any calfs???

I guess we'll see in 6 months :D

Whatever it is, I'll know I tried my best.

You were right, I'm even MORE sore today in the legs.

Also, I had a really good workout yesterday. Used a new machine for chest and tri. I am soooo sore today, I can't believe it. Funny how you work the same muscles every week, and then when you try a new machine, it's like you never worked thoses muscles before.

It's great !!

I'm so sore EVERYWHERE, that I'll have to find some smaller muscles to work today, or take the day off. Maybe I'll do abs, traps and forearms.
They're the only ones left that aren't toast. :D

I think ur looking at Johns stats wrong. When he first cut, he lost mass, then gained back mass while bulking until late 2003, then injury struck, the weights stopped and the mass dropped off again.

8lbs of muscle is a lot for 6 months. But, you can easily gain near that, And believe me, even 3lbs extra muscle at your BF will make a HUGE difference. I know you saw my pics, and you can see the difference in mass, but weight wise, i didnt really gain much actual weight. The scales would have me believe i had hardly gained. I wouldnt worry about weight. The mirror is your best scales here.

Ask yourself this. Are you trying to gain 8lbs or are your trying to look more muscular ? Im assuming the latter, in which case, measure your progress based on what your goal is. Use the mirror and compare pictures and view your progress that way. Only use your scale if your goal is to, say, loose a stone, which is a pretty silly goal anyway. (not to diss anyone who has that goal.)

Infact, in our endevours, weight and weighing is really a pointless thing anyway.

I think ur looking at Johns stats wrong. When he first cut, he lost mass, then gained back mass while bulking until late 2003, then injury struck, the weights stopped and the mass dropped off again.

8lbs of muscle is a lot for 6 months. But, you can easily gain near that, And believe me, even 3lbs extra muscle at your BF will make a HUGE difference. I know you saw my pics, and you can see the difference in mass, but weight wise, i didnt really gain much actual weight. The scales would have me believe i had hardly gained. I wouldnt worry about weight. The mirror is your best scales here.

Ask yourself this. Are you trying to gain 8lbs or are your trying to look more muscular ? Im assuming the latter, in which case, measure your progress based on what your goal is. Use the mirror and compare pictures and view your progress that way. Only use your scale if your goal is to, say, loose a stone, which is a pretty silly goal anyway. (not to diss anyone who has that goal.)

Infact, in our endevours, weight and weighing is really a pointless thing anyway.

Yeah, I realize that John lost some mass in the beginning. That's why I used Sept 03 -Aug 04 as the period I compared. Either way, even if it's 10, it initially sounded a little lofty to think I was going to do any better than that.

I'm feeling a little cockier, I guess, lately. I think my commitment is there to expect as much, if not more, from my efforts in the next few months.

I say , "if not more", just because I don't already have a phyisque that is so toned and muscular that it begins to plateau. My body is ready for another 5-10 lbs of lean mass.

...and Reno, if I hadn't said it in the past, you did an AWESOME job in the past few months. Those pics are inspiring, and help keep me on task.

LUDVIG: Oh yeah, I did calves too, yesterday. Like I said, I'm running out of fresh muscles...maybe today is a good light cardio today...if I can walk :D

I myself is not looking for so much gains. I am more after better definition and a better overall synk in my body. Need to work the legs more and get the calves in synk. I don't have poor once but they can be better. Want more definition. To get that I need to go heavy on the weights for a while. Impossible to do that when you cut. You don't have the same energy....

Did legs and chest yesterday. Have split legs to upper legs and calves to be able to concentrate more on each part. Tried to change my squating last night and go deeper. I mean deeper like in balls touching the floor and also do it with less rest. I did 3 or 4 sets and after that I couldn't basically walk straight. Was suppose to do legcurl kick but that was impossible. I could kick up but not hold on the way down. I did the backside in between and then went back to the kick after some rest. It was still bad. Had to lower the weight to half and then try again. It was ok but the legs were shaking like leafs in the wind. That extra 4-5 inches deeper squat was a big differents. Today my quads are buring. I have a hard time walking down the stairs because all the strength is gone. I call this a serious legwork out. Looking forward to the resluts as I get stronger. :)

:eat: I was up half the night reading articles on bulking and optimum caloric intake.

I have to say that John is really right on track with his numbers for bulking. I've recieved alot of PMs from members urging me to eat more in my bulk, and I've even questioned John on his, but I'm starting to see the light.

To a large degree, your body is on "cruise control" with respect to the rate at which you can build muscle. There are physiological barriers, such as the protein turnover rates in muscles that limit how fast the body can build muscle, regardless of the workout and diet (OK, not withstanding "juicing")

For most of us, it means that 1/2 lb per week is a pretty agressive expectation. To that end, I'm back to where I was in the beginning,
going about 2000 calories over manitenenace per week. For me, that means about 2600 cals per day.

I've starting a bulking thread in the fitness section, and will update it as I found additional relevant information.

My bulk may end up looking slow, but it's gonna be a near finished product when I'm done. Really trying to limit the fat gain, but not to the degree of limiting muscle mass. It's definitely a thing you have to tweek as you learn about your own body.

Hi Brian.

Damn dude. You are getting youself a fanclub. :)

:eat: I was up half the night reading articles on bulking and optimum caloric intake.

I have to say that John is really right on track with his numbers for bulking. I've recieved alot of PMs from members urging me to eat more in my bulk, and I've even questioned John on his, but I'm starting to see the light.

To a large degree, your body is on "cruise control" with respect to the rate at which you can build muscle. There are physiological barriers, such as the protein turnover rates in muscles that limit how fast the body can build muscle, regardless of the workout and diet (OK, not withstanding "juicing")

For most of that, it means that 1/2 lb per week is a pretty agressive expectation. To that end, I'm back to where I was in the beginning,
going about 2000 calories over manitenenace per week. For me, that means about 2600 cals per day.

I've starting a bulking thread in the fitness section, and will update it as I found additional relevant information.

My bulk may end up looking slow, but it's gonna be a near finished product when I'm done. Really trying to limit the fat gain, but not to the degree of limiting muscle mass. It's definitely a thing you have to tweek as you learn about your own body.

For most of us, it means that 1/2 lb per week is a pretty agressive expectation. To that end, I'm back to where I was in the beginning,
going about 2000 calories over manitenenace per week. For me, that means about 2600 cals per day.

2600 cals/day is a good number to work with, but you posted a few days back 2500 on lifting days and 2200 on off-days. That, to me, sounded quite low for a bulk. 2600 is a good place to start IMO.

2600 cals/day is a good number to work with, but you posted a few days back 2500 on lifting days and 2200 on off-days. That, to me, sounded quite low for a bulk. 2600 is a good place to start IMO.


Yeah, you're right. I did post that. I was all over the place.
I came up with a plan too quickly, without thoroughly researching it.
I thought I'd be keeping fat gain to a minimum by lowering
my cals on off days, but I failed to consider "recovery".

I feel good with this.

2600-ish it is !

Hi!

Went up on the scale today. Added like 6 pounds of weight last month I think. Don't feel that out of shape. Stil kinda vascular and stuff. Might be some bloatedness from the heavy drinking. Think I will drop a couple after the weekend.

regards
Ludvig.

Man, I was pumped after this morning's workout.

I actually had some difficulty getting my shirt off after my workout.

I back was so pumped and my arms had such a short range of motion, I kinda stumbled around before getting it off. :lol:

I'm not having any problems at the moment lifting heavy, but my body is telling me that this isn't going to last. I'm pretty sore in the joints today, even after a 2 day rest. We'll see how it goes. I've been really commited to proper form, and hope I can last another 3 weeks, then I'll take a break and do some cardio and higher rep stuff for a week.

So far, so good. I really like the changes I see, but the myotape says that I'm still the same size. I may be the same unflexed, but I'd be willing to bet that pumped, I'm bigger.

Morning weight: 145

OK, finally got all my supplements together for my bulk.

Added two more to the mix* ., so my daily list looks like this:

1 Multi vitamin

800 UI Vitmin E

Creatine 10g

L-Glutamine 500 mg

Androstenedione 100 mg

Glucosamine/Chondroitin

I messed around with going on HGH therapy, but decided that although I think there would be some benefits for me at my age, I couldn't get past how slimy the folks were that I was dealing with, and didn't go through with it. What a bunch of opportunistic bastards, I couldn't help but feel like they were trying to sell me the Fountain of Youth,
or maybe it was the Brooklyn Bridge they were selling.... :mad:

Anyway, I'm having some blood work done by my primary physician to determine if I would qualify for any other anabolic-type therapy. If so, I'll obviously discontinue the Andro.

Just a tip, stick with the advice of your physician if you're ever considering anything like this. What a bozo, non-regulated industry it is.

I'll need another 3 weeks before I have enough data to adjust my intake. At first, I thought I might still be too high in calories, but noe I don't think so. My intitial weight gain (most definitely water) has tapered off, and my weight has been stable for the past week. Now, let's see if I can get that weight up another 2 lbs in 3 weeks.

Everything is finally in place now.

Legs day today,...........ughhhhh !

Did some legs last night. Squated really good. Actually added on 20 lbs since the last time. It was alot heavier but I still did two nice 8's and a 6. Feelt really good. Feel more stable squating aswell. Balances has improved and it doesn't feel as heavy on the cardio system aswell. If I keep on going like this I will have good leg development during this 4 moth bulk. Really need better wheels. Don't wanna be hiding in long shorts anymore. :)

Otherwise everything is ok. Stopped loading with creatine and going to maintain level. Added like 6 pounds of weight last couple of weeks but the pants don't feel much tighter. I think I might have a higher metabolism this year because if the higher lbm. Feels nice. :)

What made you decide to take the andro suppliment ? Do u have any info on it ? What do u think the side effects may be ?

Androstenedione 100 mg

Hi!

Got to say that I love creatine. Getting a bit swollen from it but the strength and recovery benefits are just superb for me. I have gone from 179 to 188 in like three weeks time. I still get into all of my pants and the waist doesn't feel much larger. The thing I do feel is the intense pump I get on workouts and the increased strength. Added like 20 lbs on my leg workout in 2 weeks time and I could rep just as much. :) I don't know why but I have taken alot of supplements but never had such good effect that I can document so clearly as with creatine. :)

See ya around
Ludvig.

Today, even with a hurricane going on...still trying to get those
workouts in.

Weigh-in today @ 147.......WhoWaaaa!

Filling out nice on top (that's where all the weight goes...), but still have very embarrassing legs. Creatine load should be done tomorrow.

Watch out, Ludvig !! :D

Not very worried. Had a guy at work asking me if I do alot of sprints because my muscle physic looked very explosive. :) Only worrie I have is that the hurricane on your side. :) 188 and counting today. :)

Today, even with a hurricane going on...still trying to get those
workouts in.

Weigh-in today @ 147.......WhoWaaaa!

Filling out nice on top (that's where all the weight goes...), but still have very embarrassing legs. Creatine load should be done tomorrow.

Watch out, Ludvig !! :D

Mr Ludvig is starting to feel abit fluffy. I have really gained. I feel alot bigger. Might be a mental thing but when I was standing infront of the mirror last night I feelt alot bigger then I was this summer. Everything is filled out and stronger. Now when I workout I have more energy and alot more strength. Added like 18 pounds in my barbell bicepscurl over three weeks time. Most be the creatine hitting me hard. Tomorrow i am doing legs. Really need to start streching more for flexibility. All this heavy weight workouts are really busting up the flexibility. I feel still like an old and. Will try to set that in focus for the upcoming weeks. Get more flexible. :)

I'm really starting to see some of the definition I once had, slip away.

Not too concerned, because my caloires are pretty much in line for my bulk, and I'm not getting that "ab flab" I had the first time I tried a bulk.

Still, it's a little freaky. Up to 150 this afternoon. Yikes !!

That's 8 lbs in 3 weeks ... Must be the creatine.

\\
That's 8 lbs in 3 weeks ... Must be the creatine.

Definetly the creatine. I remember taking it for a few months and when I stopped, I lost 7lbs in about 5 days.

Jason

Same here. Went from 179 to 192. :)

Hi!

Have had some really nice gains in the gym last two weeks. I feel so strong. Yesterday on my arm workout I was like a machine. Everything feelt so good and I could add more weight in basically all excersizes. Another two and a half weeks of creatine and then going to stop to see how much strength and weight I will lose. Then one month off with a rest week at the end of that and then start over the last two months of the year. Hope my mom will recon me when we meet next time. :tu:

Great workout today. Weighted in at 149 this morning...a new high for a morning reading.

Measured my waist this morning, ...33" :mad: I could pinch a small fold of flab by my naval, nothing big. Could be water, though, because after my workout today, I was SO pumped and when I tried to pinch my "flab", but it wasn't there. lol. Musta sucked any and all water into my arms (did supersets).

Anyway, any fat gain seems under control, and I'm steadily gaining some mass. Think my arms are going to be the biggest gainers during this bulk period. I've been kind of ignoring them the past few months, but have been hittin them hard during the bulk. I think I see some changes.

Hi All!

Went from 179 to 192 in like 3-4 weeks but I still feel in decent shape. Added some nice mass to my legs. It even shocked my girlfriend abit, after not seeing her for two weeks due to her studying on a different location. She asked me what the hell I had done. Guess that is what happens when you give a neglected muscle some attention. Also had some nice gains on the arms and shoulders. Arms are going to be low prio for me this year I have 19 inch arms when flexed and about 16.-17 unflexed. Kinda starting to look abit much. ;) Will stop doing hammercurls and just do things for the peak. Will try to add some on the chest back and legs. That will be nr 1 this year. If I then can take it down like 2-3% bf for the summer I will look in very very good shape. There is no doubt about that in my own eyes. Had people complementing me about my shape this summer. Can only say that it will be even better next year. Don't want to stand out and be cocky but I think you need to have your mind set and believe in yourself....

I'm hanging in there too.

Steady gaining .....

:tu:

Had a week off last week, but hope to really rip it up this week.

You're doing really great Ludvig, you might see 200 lbs before this is over !!

Hi All!

Went from 179 to 192 in like 3-4 weeks but I still feel in decent shape. Added some nice mass to my legs. It even shocked my girlfriend abit, after not seeing her for two weeks due to her studying on a different location. She asked me what the hell I had done. Guess that is what happens when you give a neglected muscle some attention. Also had some nice gains on the arms and shoulders. Arms are going to be low prio for me this year I have 19 inch arms when flexed and about 16.-17 unflexed. Kinda starting to look abit much. ;) Will stop doing hammercurls and just do things for the peak. Will try to add some on the chest back and legs. That will be nr 1 this year. If I then can take it down like 2-3% bf for the summer I will look in very very good shape. There is no doubt about that in my own eyes. Had people complementing me about my shape this summer. Can only say that it will be even better next year. Don't want to stand out and be cocky but I think you need to have your mind set and believe in yourself....
It's not conceited-you've got great genetics and now you're putting in that extra work - 19 inch arms are really unusual for your overall build.

Is it really? I mean they are like that flexed.

It's not conceited-you've got great genetics and now you're putting in that extra work - 19 inch arms are really unusual for your overall build.

Messed up when recounting from metrics to us system. It's more like 16,5. :)


It's not conceited-you've got great genetics and now you're putting in that extra work - 19 inch arms are really unusual for your overall build.

Messed up when recounting from metrics to us system. It's more like 16,5. :)

That sounds more reasonable. Still a good inch bigger than mine and I weigh 205. There are plenty of pro bodybuilders who never had 19 inch arms. 20 inches would be the point where you're a complete freak of nature.I think 16 inches is a good goal for people around 200 pounds. So you've got that beat already and you're natural weight after you finish this bulk and then cut down is probably more like 180.

Hope to be like 182 this year when I diet down for the summer. Think I can reach it if I do the leg workouts as I promised myself. I thought I would add a fat bulk picture aswell. Here it is. Don't be hard on me. ;)

You are alot bigger now, those lbs are realy showing. Now, for the leg pictures! :D
Bra bra bra, tycker jag;)
-Alexander

nothing to be ashamed of there. Your chest, shoulders, and arms are all very big for your frame. you've still got lots of potential-you're only genetic flaw seems to be narrow pecs-the insertion point on the outside of the pec is a little closer to the center than ideal-but you've been lucky on your other body parts.

Plus lots of hard work on top of that I'm sure! :db:

Do you do any squatting?

Nice going Ludvig....

Check it out, 10 lbs makes a pretty big difference on me...

I've been 'workin' those pecs'

Check out the pics....5 weeks apart.

Hi!

Impressed by your shape for your age. Your in better shape them most people my age. That says alot atleast to me. :) Need to come over next year to check out the gains. Still missing out on the warm weather. :)

Hi!

Really good workout today. Getting some serious strength gains on my calves. Would love it if the volume gains were the same. ;) They will come with time I guess. Last week on creatine aswell. This morning I was like 192 and that was in the morning. Probably hiting 194-195 now. Will be intresting to see if I drop anything off when I stop taking creatine.

No need to load up with food. :)

Looking good as usual Ludvig and Abguy!! You've both put on a great deal of mass from before. Arms and shoulders are getting big! Ludvig you were pretty ripped before, but but that goes temporarily with the territory of bulking I guess! Abguy, like Ludvig said, I hope I look as good as you in 16 years! Awesome

I hope I look as good as AbGuy when I get really old like that too!!

http://smileys.smileycentral.com/cat/4/4_15_4.gif

I hope I look as good as AbGuy when I get really old like that too!!

http://smileys.smileycentral.com/cat/4/4_15_4.gif

Your day is comin' soon, funny man ! :lol:

It comes sooner then later. ;)

Hi!

Really getting them legs stronger and stronger all the time. Feeling really good about this right now. Today, right now, I have a terrible post workout pain all over the quads. The deep deep squating is really giving it to me. Getting alot better contact with the calves aswell. Hope to get atleast half and inch this year. Know that calves can be hard to develop but I am a believer. :)

Last day on my first creatine cycle. Nice to quit it now. I was really strong today but I have had problems with stomach sinkness while taking it. Someone else expirienced this? Wíll probably take v12 instead on the next cycle. No. Like Ice Cube said " Thank god it's friday". Will be nice to have the weekend on and just relax... :)

Hey all !!

Though I'd throw a few pics up after 45 days.

I'm up 11 lbs since the beginning and have another 12 to go...by January...no problem. Might even try for more... :p

Hey!

Wazz up with the hidding workout shirt?? :(

Hey all !!

Though I'd throw a few pics up after 45 days.

I'm up 11 lbs since the beginning and have another 12 to go...by January...no problem. Might even try for more... :p

Hey!

Wazz up with the hidding workout shirt?? :(

What ? I can hide my gut, can't I ?? :lol:

Don't bulk if you can't take it. :p ;)

What ? I can hide my gut, can't I ?? :lol:

WooHoo !!! A new personal best...42 " (pumped)


...and a modest 14.5 " in the arm :o ...but still a new high for me :D

Thought I would add a leg shoot. Nothing fancy but a hell lot better then before. Hope it will continue. :) Did the arm aswell. Was like 16,8 now. It feelt alot smaller. I actually feel small but I guess you get home blind.

WooHoo !!! A new personal best...42 " (pumped)


...and a modest 14.5 " in the arm :o ...but still a new high for me :D
Great bulking progress-you seem to really be packing it on.

I see you're measuring your chest while doing a sort-of 'most muscular' pose. From what I've seen, the chest measurement is taken while standing upright, arms at your side, and the measuring tape goes right under the armpits and across the nipples. This would be the measurement technique that I've always seen used by tailors and bodybuilders alike.

But I understand that for the sake of comparison, if you've always measured your chest that way than stick with it. But you may want to start also tracking it the standard way for comparing with others your own size or for knowing what size dress shirt to buy.

I see you're measuring your chest while doing a sort-of 'most muscular' pose. From what I've seen, the chest measurement is taken while standing upright, arms at your side, and the measuring tape goes right across the nipples.......

Funny you should mention that....this shot was taken at the same time as the back shot, and I almost posted it to get clarification on where it should cross on the body, but posted the other one instead.

You're right, I've always measured my "best case", pumped, flexed, pose. :D

I just checked the way you mentioned, and my chest measures 39".

(sigh...) Oh well, now I have a new goal.....42" ;)

LUDVIG: Nice going, buddy. You're getting definition AND size..

(very jealous) The legs project is a year away for me. I think my
thigh is something ridiculous, like 21" :o

Ludvig -

You don't konw how much courage this takes......

But just for the record, here is a legs shot. To be improved upon by Jan 15th....hopefully. (Can't get any worse)

Funny you should mention that....this shot was taken at the same time as the back shot, and I almost posted it to get clarification on where it should cross on the body, but posted the other one instead.

You're right, I've always measured my "best case", pumped, flexed, pose. :D

I just checked the way you mentioned, and my chest measures 39".



You really need to have someone else take the measurement, because now you're short-changing yourself. Your lat on the side that's holding the tape isn't being included in the measurement. If you lowered both arms and stood up very straight you'd probably be close to 40"

You really need to have someone else take the measurement, because now you're short-changing yourself. Your lat on the side that's holding the tape isn't being included in the measurement. If you lowered both arms and stood up very straight you'd probably be close to 40"

Oh yeah, guess you're right. I'll have the wife measure it tonight.

Now, if you can help me fudge the numbers on my thighs, I'll be set ! :p

Oh yeah, guess you're right. I'll have the wife measure it tonight.

Now, if you can help me fudge the numbers on my thighs, I'll be set ! :p
Well, since you asked, I would recommend bending slightly at the knee and rotating your legs externally at the hips. The knee bend will flex the quad better and the rotation of the leg will make them look bigger.

and you may also want to try:

squats
leg presses
hack squats
hamstring curls
lunges
leg extensions
etc. etc. :D

Not talk and do some work instead. :)

Hi All.

Everything is fine here in sweden. It's getting alot colder and soon we will probably have some snow I think. Today it was under 0 degrees C. I really wish it was summer but now the really hard and intense workout period starts. Don't like to workout inside when the weather gets warmer here. Like to do the hard work during the fall-winter and then diet in spring. Well well. Everything is going according to my plan. I have gained about 10 lbs since I started 6 weeks ago. Some muscles and some fat but it doesn't bother me that much. I still feel in decent shape. Vascularity on the arms is still there and the mass is better then ever before. Had a high of 16,8 on my arms a couple of days ago. Think some of it comes from my creatine cylce and some from the heavy weight period I had then. Now going abit lighter for a few weeks. Will also have a rest day and then do the heavy weights again and creatine. Will change creatine to SAN v12. Creatine made me fill sick as hell in the end of the cycle so i will go for a more expensive product that eliminates that issue.

In late november I will get an exam and become a certified nutrition advisor. I started my own site because of that called www.fitnow.se (http://www.fitnow.se). After that I will start taking courses to become an advanced personal trainer but I like the nutrition part mostly and I will start with that.

So basically many things are happening right now, but I like to stay busy and try new exciting things.

regards
Ludvig.

Ludvig -

You don't konw how much courage this takes......

But just for the record, here is a legs shot. To be improved upon by Jan 15th....hopefully. (Can't get any worse)

Don't mean to hijack the thread, but this is unflexed, right?

You might want to post another picture flexed.

If this is flexed ... uh, sorry. :D

Don't mean to hijack the thread, but this is unflexed, right?

You might want to post another picture flexed.

If this is flexed ... uh, sorry. :D


Yeah, it's unflexed, but to be quite honest, it really doesn't look any different flexed, sad to say.
I'll put a flexed one up soon.

Don't be mean. ;)


Don't mean to hijack the thread, but this is unflexed, right?

You might want to post another picture flexed.

If this is flexed ... uh, sorry. :D

Don't be mean. ;)


:lol: I can take it...

There needs to be humor in this hard way of weight lifting.


:lol: I can take it...

There needs to be humor in this hard way of weight lifting.


If I don't laugh on legs day, I'll cry for sure..

There needs to be humor in this hard way of weight lifting.

Exactly. :) I've been hoping for a funny reply to my own leg shot over in the Media Gallery. I was expecting something like, "Put your pants back on!" :p

Show. I can laugh. :lol:


Exactly. :) I've been hoping for a funny reply to my own leg shot over in the Media Gallery. I was expecting something like, "Put your pants back on!" :p

OK Ludvig, here's the double bicep shots ....

Not bad not bad. You still look pretty low on the bf, which is good. Looking solid. :) :tu:

OK Ludvig, here's the double bicep shots ....

Well, we're half way there.....

I'm pissed that I didn't take the time to get some standardized front and back shots. I guess I'll just have to try and stand in the same places when I take my after shots.

Everything is going fine. Actually, better than fine.

Up 12 lbs so far.....hope to get 11 more by Jan 15th

Looking good B. Me and my bulking friend were talking about easing up on the food. He starts to get to the point were the clothing needs to be shopped in bigger sizes and my clothes are also way tight. Maybe will add some cadio. *lol*

Well, we're half way there.....

I'm pissed that I didn't take the time to get some standardized front and back shots. I guess I'll just have to try and stand in the same places when I take my after shots.

Everything is going fine. Actually, better than fine.

Up 12 lbs so far.....hope to get 11 more by Jan 15th

It might say this somewhere in this thread, but I figured I'd ask anyway. When are you guys posting progress pics? I know ABGuy has been posting some here and there, but I haven't seen a full out comparison or anything from Ludvig.

Just wondering.

And great work so far from what I've seen. :claplow:

Not looking close enough. I added one not long ago. Check again. :) It's fatness in a box. ;)
It might say this somewhere in this thread, but I figured I'd ask anyway. When are you guys posting progress pics? I know ABGuy has been posting some here and there, but I haven't seen a full out comparison or anything from Ludvig.

Just wondering.

And great work so far from what I've seen. :claplow:

When are you guys posting progress pics?

K -

I guess we really didn't set a specific time for updates, but I guess half way is a good time. I think I have some front and back shots from around that time. Too bad we didn't set some standards before hand.

I will update with some half way through photos over the weekend.

Then, I was thinking of holding off until the end (Jan 15th), but everyone knows I can't go that long without posting something :p

I will add something in end of this month just to please minds in here. :)

Hi All.

Have been having a rest week. Went really hard for like 7-8 weeks but then I feelt I need to recharge. Started to get strange sounds in my elbows and just feelt worn out. Been a nice week. Had some time to do other things then normally. I feel alot more refreshed now and I think it will be fun to start going again. Will do one more week of lighter weights and then move on to a creatine cycle again. Will take v12 instead of ordinary creatine. Had some serious problems with illness after my workouts. Sometimes I had to lay down on the floor and close my eyes just not to throw up. Never had this issue before but I feelt it kinda coming the last time before my vacations. Will be nice to drink something that is sweet aswell. Will try to maintain my weight and not add on more then my current status. Also decided to start doing heavy deadlifts. Did some on 280 at my last back session. It went fairly easy. Think my core and legworkouts have helped me alot there. Even I was stuned.

regards
Ludvig.

I will add something in end of this month just to please minds in here. :)

280kgs ??????? :eek:

No.

130 kg. I still consider my ass very week when it comes to dead lifts. Have a friend that does 140 kg at a body weight of 75 kilos. I don't mean a one rep lift more like a 10-12 reps in two three sets.. ;)

280kgs ??????? :eek:

Hi All.

Going back to the gym today. Had some issues with my elbow the last week before the rest. Now it feels good and refreshed again. Will be nice to see what happens in the gym today. Don't think I have lost that much strength. Actually think I might be stronger. Also feel that the body is totaly drained on creatine. Will start a new cycle friday this week to get the best start on monday. Hope to post some pictures before i start on creatine again. ;) I am kinda fat for the moment but that will soon change. :)

No.

130 kg. I still consider my ass very week when it comes to dead lifts. Have a friend that does 140 kg at a body weight of 75 kilos. I don't mean a one rep lift more like a 10-12 reps in two three sets.. ;)

HI!

Had a great workout monday. Feelt refreshed but tired at the same time. Been tired alot lately. It's going for long cold and dark winter over here. Have a hard time handling that but I will try sticking through out this rough time. Wish me luck. Legs tomorrow. Not looking forward to it but it's got to be done. Will be nice to see if I feel sick or not afterwards. Next week I hope to start loading up with bolt. Just love that product. :)

Legs earlier today. Had my second throw up ever in the gym. Feelt sick like hell after a few heavy sets of squats. Did those directly after dead lifs on 280. Maybe not so smart. Think i had some problem getting enough oxygen into my system. Well. It passed when I quit so now I am ok again. Looking forward to friday. Kinda thinking about adding a extra session just for legs. Need to push them over the limit. ;)

hmm.. careful Ludvig you dont push yourself TOO hard. maybe your body is telling you to take it easy for a bit. :)

Hi!

Really looking forward to getting on bolt. It will be a bit delayed but I was ready to take that because I ordered it from the US. Missing the major pumping sensation. Legs and triceps today. Had to change my schedule from legs and chest to legs and triceps. Chest is to big of a msucle group to work out together with legs. After the legs I am bumded and need to work something that doesn't need as much oxygen. Think it will work out fine.

Otherwise things are going alot fine. Had some elbow problem but I realized what it was. I need to start streching my forarms better. I have a sensation in the muscle that is connected in the forarm. Had this sort of problems with my groin a year ago and streching helped it out. Most muscle problems are related with bad streching so I need to prio that up a bit.

Well well. Take care now guys and work it hard.

Hi!

I get so feed up here at my work sometimes. I have some people at my office that really don't look healthy. They just sitt around the computer and the waistline is getting larger and larger. Then we have discussions about food and I try to bring out the healthy side off it. Get stupid ass comments about that you should have butter in specific foods otherwise the are not the real thing. Same thing with coffee. Had this one guy replacing the milk in the coffee machine from skim to 3% fat. I was like it's ok with skim milk. You don't notice it that much. He as like no no. It should be the real thing otherwise it's not coffee. Fact is that he is like 5'6 and way over 200 pounds and goes around and talks like he was some sort of buffed up guy when the fact is that he is just a slobb of fat. I get so pissed on certain people sometimes. Can someone calm me down a bit? :mad:

Think of it as a good opportunity to help them out, and make a change in their lives. Make one person your mission to get in shape, and the others will see the diference. Course they have to be somewhat willing to change!

Use their weakness as a motivator for yourself. I don't remember which bodybuilder said this, but about 10 years ago I remember reading about his approach in the gym-He said he would look around at the other people working out and feed off of their lack of dedication, their bad form, their light weights, any example of weakness and he would harness that into focusing so hard on his own work that their weakness became his fuel.

I've never been someone who tries to tell people to be healthy if they don't want to be. When I see people who I work with who make fun of me for going to the gym or for not eating cake and ice cream every day it just motivates me.

Arnold always said that you should never allow people with negative attitudes to influence you. Chances are most people would allow the negatives to seep into their own behavior, but if you can figure a way to use their negative attitude to drive you, then it won't make you as mad.

Think of it as a good opportunity to help them out, and make a change in their lives. Make one person your mission to get in shape, and the others will see the diference. Course they have to be somewhat willing to change!

I saw your photos on Ludwig's site-the progress is pretty awesome.

Thanks! Ludvig is a good 'teacher' and has helped me get on the right track :)

It was no big deal but it was the fact that he thought he was so cool doing it. So much man with his big belly. I was thinking for myself. Sure you are so cool not.

But like you guys said. Turn it into something good. I will help anyone who need some help. No worries on that dudes.

Hi!

Thought I would post some update pictures. As you can see I am abit on the fat side but not too worried about that. In about two months I start my cutting. ;) Gained some but the pecs are hard to get into growth. Think I will add more streching to losen up the muscle more. Think it may be locked up. :confused:

Well well. Don't be to hard on me. ;)

Most noticable change is in shoulders !!! Really really good progress there, they are rounder and bigger. Nice work ! :tu:

And the layer of fatness aswell. *lol*

Most noticable change is in shoulders !!! Really really good progress there, they are rounder and bigger. Nice work ! :tu:

Hi!

Anyone seen abguy?

Hi All.

Finished my certified nutrition advisor course today. Think I ased the test if not strange. Was first in and first out. Really put some efforts in learing as much as I could. Will try to get a couple of test clients now that I have a title. :)

Gratz!;)

Hi!

Anyone seen abguy?

Yeah, I'm still alive and kicking !!

Been REALLY swamped since I started my self employment. There just aren't enough hours in the day !

Lost a little weight during the changeover, but I'm back on track, though I haven't really been updating my journal.

I'm still going to finish up the bulk in January, don't worry.

I'll be back on the creatine too, at the end of this week.

No real change from last month, though I feel smaller since I stopped creatine. Hopefully I can make up some time, and make some more improvement during these last 6 weeks.

Brian

Hi All.

Back at the gym today. Had a 6 day off and was totally waisted on friday. Had a christmas party at work so it was really time for me to get back into the gym. My back injury was still bothering me a bit but I think it's just a muscle knot that I need to get massaged. Have booked an appointment for that so I should be back in the game. Workout feelt pretty good anyways. Did some biceps and pecs. Was back at almost the same weights as before the injury so it didn't effect me that much. Have also added some extra carbs and certain times to my diet and specially shakes. Learned some secrets when it goes to uptake on my diet counsellor course. ;)

Hi!

Pain is totally gone today. It most be a muscle knot that is bothering me because yesterday I still feelt it alot and today it's gone. Was like that a couple of days ago aswell. On day the pain and then the second one no pain at all.

Will try to hit it harder from now on. I have grown alot last couple of months but I need to do some changes to keep myself motivated. Get bored very easy. Kinda worried about the arms aswell. Don't hit them hard at all but they keep on growing. Pumped I am like 17.3 inch and that is over the top for my overall frame. Get alot of stares on that, especially from guys. Actually have alot of people coming up to me asking how the hell I hit the arms. I probably work them out less then the average dude at the gym, but I think it's a gen thing. My dad has the same thing. Arms like logs without lifting the weights. :)

Well well. Will do some thinking and see what I need to change. After christmas I will try to hit it hard and heavy for around 2 months and then go on cut. Looking forward to this summer. :)

Hi!

Did shoulders last night. That was the thing that hurt me the first time and it feel very good so I feel recovered. I am very excited. Have really gained strength in the standing shoulderpress with barbell. Gone from like 121 lbs 10 rep in first set to 153 10 reps in first set. Feels great when you get the gains. Been standing in the same spot for a while and suddenly it cracked and got me though the breaking point. I could probably maybe add some more weight but I really don't wanna break my back. Feels abit unstable in the waist line when you have 153 lbs standing up on straight arms. :)

Well it feels great. Back is also becoming stronger. Chest streching is making me more flexible and giving me strength gains aswell. Just hope I won't get injured again. Wish me luck! ;)

Hi!

My bulk is coming to an end. Last week of bulk and then starting a slow slow cut. Actually feels pretty good. I feel big and heavy like hell. People in my home town that have not seen me for about 5-6 months are asking me if I am steorids or something. One guy asked me if I am living in the gym 24/7. I myself just feel bloated and heavy. Sure I have made some serious gains but I like myself better in a smaller frame. Also have some problems with my elbows after all the heavy lifting. Feels good to be home at my parents place, just eating and recovering. Next couple of weeks at work will be intense. Will be traveling outside sweden for 12 days during three weeks time. Hope I land a hotel that has a smaller gym or something. Have to bring my runnings shoes aswell. Will start to add some light cardio and then do more and more. The bulk has been nice but I am looking forward to eating less. I feel like I am stuffed all the time. Will probably lose alot of water from all the loaded carbs. Looking to drop down to about 190 pretty quick.

Thanks you all for this year. Happy new years.

regards
Ludvig.

Hi!

At last I seem to be getting back to the gym. Been traveling and working like a rat due to my work. Last week I worked from 8 am to 12 pm 4 out of five days a week. Also been out of town in hotels during that time. I actually found some room for one session but that was just some light cardio. I am traveling this week aswell, denmark-copenhagen, but it seems like my luck has changed. I am staying at a five star hotel which has it's own wellness center (gym). Tomorrow me and my co worker are gone smash the weights. I have not been in the gym for like 2-3 weeks now and I am getting sick of this. Next week I am leaving for helsinki in finland and hope to find the same luck but I am just staying there for about 2-3 days so I will have the end of the week to recover. Really looking forward to the weights!!! :db:

Will have to post some pictures of the end of my bulk. Just need some time to do that. :)

Yesterday a old friend of mine actually called me and told me he had heard that I am taking steorids from someone in my old home town. Spend some time there during my christmas vacation and someone had told him that I looked big. I laughed and told I was bulking but what the heck is the bull shit about steorids. I won't risk my health for anything. I just want it to be better and that is why I work out. I told him to calm down and notified him that this bs is not true. Had to call my parents aswell to tell them that this is not true if someone is talking about something like this. Small town, major talk.

Ok time for bed. Need to get up early tomorrow morning.

take care
L.

Hey Ludwig -

As you know, I've got my work cut out for me, as I've let the word "bulk" get a little out of hand.

Due to some personal life issues, I wasn't eating enough and lost some of what I added on, plus some mass.

Well, what is done, is done. Here are two photos. First one, is probably at my lowest bf at the end of August, and the next one is today, at around 14-15 % bf.

Tomorrow I start my cut.

Nice going, btw, on your bulk. You stayed focused. Congrats to you ;)

Brian