THE BULK IS ON ! RENO v HIIT MAN

[Reno_1ted]

The gauntlet has been thrown, the starters pistol fired, the challenge set and the bulk begun !!!

THE CHALLENGE

To bulk. To build LBM. To gain size. To get big. To widen the shoulders, broaden the chest, fill out the legs, beast up the arms and thicken the back. Whilst gaining as little BF as possible.

THE PICS

To be updated every 2 weeks, front unflexed, front flexed, back and Bi's flexed.

THE WINNER

Hopefully we will both be winners.


So without further ado.............

Leeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeets get ready to RUMMMBBBLLLEEEEEEEE !!!!!!!!!!!!!!!!!!!!!!!!!

[ABguy]

Cool !!

Can't wait to see the progress.

I'm sure we won't be disappointed.

[HIIT MAN]

Hey reno


Great minds think alike.

We both posted a new thread simultaneously. Anyway we can get mine attached to yours?

[Reno_1ted]

Reno's Starting stats and pics

(For all those americans out there, 1kg=2.2lbs)

Age: 23
Weight: 70kg
Current BF: 8.2%
Bench: 85kg
Deadlift: 115kg
Squat: 80kg

Workout routine

I will list each workouts excersizes as i go along. I will be doing a 3 day split of my own version of MAX OT. A three day split will mean 1 body part is rested every 4 weeks. So an example week will look like...

MON - Shoulders and Traps
TUE - Rugby Training (Cardio)
WED - Legs and Abs
THUR - Back and Bi's
FRI - Off day
SAT - Rugby Match (Cardio)
SUN - Light Cardio and stretching - To aid recovery - Rugbys a tough old game you know !

The next week, monday will be chest and tris, wednesday legs and thursday Back and Bi's, with shoulders having a week off and so on. I must always do legs on a wednesday (except for the week off), as i need non-DOMS legs to play/train for rugby.

Diet: I will not be counting calories specifically. I have done this before and so know what i need to eat without watching every calorie i eat. I would recommend counting cals when you first start a cut or a bulk, to get an idea of what to aim for, but once you have a rough idea, its easier to just go with it. Its inpractical to count cals for the rest of your life.

On gym days i will eat:

Breakfast - 3 egg omlette with cheese and 50g chicken
11 oclock - 150g cottage cheese and cucumber
1 oclock - Baked Potato / mashed sweet potato, 1 tin tuna, cheese and low fat mayo
3.30 - 1 grilled chicken breast and 75g wholemeal brown rice
4.45 - 2 scoops whey and 30g Maltodextrin
WORKOUT
6.35 - 2 scoops whey, 25g Maltodextrin, 25g Dextrose, 200ml Grape Juice, 5g creatine
7.45 - Something with Carbs, protien and veggies
10.00 Weetabix and Milk (For casin and carbs pre bed)

On tuesday and friday, more emphisis will be on Carbs, to aid energy for rugby, and to prevent the intense cardio creating a catabolic state. Oats will replace the omlette for breakfast and my Pre WO shake will be only carbs.

I always take saturday night and sunday day off from diet, and allow myself to eat whatever and drink whatever. Note that i also did this in my cutting phase, and am down to 8% BF.

General Comments

The difference between this bulk and my last bulk is that this time round im going to eat more and am going to make pre and post WO nutrition a priority. I have no real weight or size measurements to aim for, the mirror is my scales, but i guess 14lbs in 3 months would be nice. I always wanted to weigh in at 12 stone. Ultimatley my overall goal is to be 12 stone, 168lbs, 76kg at 9% BF. That will take some time, but if i can get to 168lbs and stay below 12%BF, ill be made up. I must improve leg strength and size, they have been neglected in the past, and to be honest, i think there is scope for great weight and mass gains there, if they are to be brought up to speed with my other body parts, we shall see. HIIT MAN is going to be a great help, and having someone there with me through this will be a big help.

[Reno_1ted]

Starting pics

[HIIT MAN]

Posted over to here from my thread...

Well, After the longest cutting and maintaining session programme in history, I have decided to go for "the bulk".

Thanks to Reno's journal, pics, and private messages I am feeling comfortable about the whole thing. Comfortable? Well yes, having lost 42lbs over the last year and maintaining the weight loss with weights and cardio (running mainly), it's been hard to mentally gear up to the thought of uping the calories and perhaps having to cut back a little on the cardio. Let me tell you a little background before battle commences.

I am 40 years old , male and live in the Midlands, England.
I was 14 stone 1lb last July 2003. that's 197lbs. Not huge as I am 5'10" but I was getting weighty especially around the face and waist.

I went from a 36/37 inch waist to a trim 31" (currently). My chest size is currently 41". So I consider myself trim and have low body fat about 10%. I now weigh 154lbs

I started weight training too back in Aug 03 and build some decent muscle over that time despite cutting (newbie stage I suppose). I have maintained that, although of late I fear a little lean mass has been sacrificed. I have gone through the "are you dying stage? " " you look ill" when I initially lost the weight but that seems to have calmed down. Dressed , I guess I look like any other slim guy, but I am fairly muscley and ripped and I get comments when in a t-shirt or shirts off in the Summer about my muscles. I guess I have been happy with the results so far. I never quite got the six pack popping, probably due to the fact tha abs is my weakness when it comes to exercises, so during the bulk that is one area I intend to work on although the results may not be visible till the next cut.
My biceps are 14" flexed (cold) and my genetic best point is my triceps, they just seem to buldge no matter what, I guess thats a good point as it gives the arms a bigger look.

So although lookin lean and mean, Its time to put some mass on.

So the weights are getting heavier, the calories are going up and now its up to me to make this work.

Reno (a great inspiration), is going to join me. We are going for a 3 months bulk. Not so much as a competition or a challenge, more of some one to help on the way, a support and encouragement.Goals?
Well everyone needs goals to aim for, having never been in this situation before I am not sure where to aim, but I would like to acheive the following.

Possible 14lbs in weight. mostly lean mass of course!
Extra inch on the arms and chest ( I dont know how easy that will be, but I seem to be an easy gainer)
Strengthen and build Abs , so when the next cut comes, there will be something to show off, come next Summer. Ok I plan to sort out posting some pics, list my diet, and weights routine, which I will post tomorrow.

So reno its over to you


HIIT MAN

PS I am more than happy to hear any comments, suggestions, critisism to help me on the way.

[Reno_1ted]

HIIT,

Clear your inbox mate.

[Reno_1ted]

Monday 4th Oct Review

The bulk has begun ! Day one baby. Prepped all my food Sunday night, and yesterday went very well. Obviously no gains yet, but i ate when i should have ate, and had a great shoulders / traps workout. Was lifting everything pre-holiday, which was 2 weeks ago, so am glad i havent lost any strength in that time, but my reps were slightly down, so have lost some stamina. Still, it was between the 4-6 rep range, so its all good.

Diet: As set at start. 7.45 evening meal was 4 spicy chicken wings. No grape juice PWO. Extra creatine at breakfast, pre workout and after evening meal (Loading phase)

Workout: Warmup then

Military press 3*5
Arnold Press 3*6
Reverse standing flys 3*6
Side Lateral raises 3*8
Dumbell Shrugs 3*6
EZ Barbell Shurgs 3*6

Felt good. Eaten well. Day 1 can only be described as a success.