Gaining beef while staying lean

Fri Sept 19th

Weight: 153.4
Routine:
             Dead Lift: 3X15X135

             Dip:         4X15XBW

             Dead Hang Sup Chin: 4X15XBW
             
             Leg Curl: 1X15X90

             Seated Calf: 2X15X100

             Standing Press: 3X15X60

             Crunch Machine: 2X15X60

Protein:223
Fat:44
Carbs:350
Calories: 2688


Looks like my crying about pre mature weight gain was ...well...premature.

I'm considering shifting into a more agressive bulk as I move into the tens.

On the the chins I had to cluster a bit after the first set. BW it turns out is more like my 13RM, but thats OK. Doing them from a dead hang also threw off some of my calculations.

Thanks again to mikeynoy for the HST 2.0 idea! It bails me out here and there.

Considering making the rest of the cycle more HST 2.0ish.
 
Sunday Sept 21

Weight: 153.2

measurements: same

Routine: 140 mins of SS cardio (long story)

Protein: 131
Carb: 204
Fat: 48

Plus 2.5 beers and sugar free cheesecake =2422



Average Weight: 154.5
Peak Weight: 157.2
Low Weight : 153.2
Average Calories: 2245.6
Caloric Balance: + 45 kcal/day (on a maintenance of 2200)
+315 for the week
 
Monday Sept 22:

Weight: 151.8

UW: 27.75
LW: 28.75
Hips: same

Protein:218
Fat:53
Carbs:317
180 calories from booze
Calories: 2797
 
Preliminary conclusions and speculations:

It seems I have been running at maintenance or slightly less (I believe my weight dropped a genuine lb or so this morning). Which means my maintenance estimate of 2200-2300 is about right, perhaps slightly low.

Now if I'm a little girl about weight gain, I'm never going to find out how my p ratio is, etc. I'm assuming the worst without even trying, which is retarded.

As such I'm thinking of turning this into more of a bulk with definite positive caloric balance at the end of the week, but maintaining the IF/calorie cycling structure somehow or another.

Stay tuned!
 
Weds September 24th

Weight: 151.2 (Oh boy. I knew it. )

*My lower belly fat looks noticeably diminished*

Routine: Chins 4X10XBW (last two sets HST 2.0)

Dips: 4X10XBW

Deads:3X10X135 (These felt like crap. Exhausted my lower back is).

Standing Press: 2X10X65

Seated Calf Raise: 2X10X100

Leg Curl: 2X10X80

Crunch Machine: 2X10X70

Protein:205
Carbs:413
Fat:56
Calories:2976
 
<div>
(beingisbeing @ Sep. 25 2008,12:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thurs Sept 25th

Weight:

Protein:
Fat:
Carbs:
Calories:

Routine:</div>
A cliff hanger post huh? Now I must know what the value of all these variables is, I must!
blush.gif
 
<div>
(beingisbeing @ Sep. 25 2008,1:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">            Deads:3X10X135 (These felt like crap. Exhausted my lower back is).</div>
Use the force, Luke.
 
Friday Sept 26th

Weight: 152.0

Routine:
           Bench: 1X5X35
                      3X10X105
                      3X10X125

           Squat: 1X5X95
                      4X10X115

          C.S. Row: 5X10X55+bar

          Preacher: 2X10X60

          CG Bench:3X10X95

          Shrug Cage: 3X10X120+cage

          Crunch Machine: 2X10X70
Calories: ~2850 (had to guestimate a bit)
 
Sat Sept 27th

Weight: 154.6

Routine: 5 intervals 45on/15off

15 mins incline treadmill (my lower back is killing me! lol)

Protein:190
Fat:73
Carbs:124
Calories: 1913 + a few splashes of skim, etc ~2000
 
Keep it up, Being! U can do it!  
smile.gif

Just came around to give you some silly pep talk...  
biggrin.gif

Hm, how's your back doing? Killing you, I mean...  
rock.gif

Staying tuned.  
cool.gif
 
<div>
(nkl @ Sep. 27 2008,8:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Keep it up, Being! U can do it!  
smile.gif

Just came around to give you some silly pep talk...  
biggrin.gif

Hm, how's your back doing? Killing you, I mean...  
rock.gif

Staying tuned.  
cool.gif
</div>
Thank you nkl! I need it. I've gotten so good at cutting, don't have the same confidence about bulking/recomping

Its a good back pain! The dead lifting has served me well. Its a great pump/soreness, but it makes incline treadmill walking particularly painful the day after weights.

Hope the rocket science is going well over in your thread. I'll stop by soon to see whats happening.
 
Sunday Sept 28th

Weight: 156

UW: 28ish
LW:29ish

Been feeling very bloated since Fri and the bowels haven't been working at all  
rock.gif


Routine:
             Full body depletion WO
             3X15-20 per exercise

             30 min SS cardio (cycling 9 miles HR ~140)

             40 min walk with the doggie
Protein:169
Fat:58
Carb:44
Calories:+ 240 booze = 1614


Average Weight: 153.1
Max Weight:156
Min Weight: 151.2
Average Calories: 2327/day
Estimated Caloric Balance: +27.4/day
+191.8 for the week
On the new assumption of 2300 as my maintenance
 
<div>
(beingisbeing @ Sep. 28 2008,2:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I've gotten so good at cutting, don't have the same confidence about bulking/recomping</div>
Yeah, once you get those washboard abs your always paranoid about losing them again!
tounge.gif
 
<div>
(beingisbeing @ Sep. 27 2008,1:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Routine:
           Bench: 1X5X35
                      3X10X105
                      3X10X125

           Squat: 1X5X95
                      4X10X115

          C.S. Row: 5X10X55+bar

          Preacher: 2X10X60

          CG Bench:3X10X95</div>
Hey Being, what's up with the volume? You had 5 sets of squats, 5 sets of rows and 10 sets of bench presses... What's your rationale behind that?
If you want to bulk you might want to bump your calories to compensate for that volume.
 
<div>
(BAX67 @ Sep. 28 2008,11:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(beingisbeing @ Sep. 28 2008,2:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I've gotten so good at cutting, don't have the same confidence about bulking/recomping</div>
Yeah, once you get those washboard abs your always paranoid about losing them again!
tounge.gif
</div>
yeah man! its hard to be patient and stick to one thing when you're freaking out about losing the lean look...
 
<div>
(electric @ Sep. 28 2008,11:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(beingisbeing @ Sep. 27 2008,1:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Routine:
           Bench: 1X5X35
                      3X10X105
                      3X10X125

           Squat: 1X5X95
                      4X10X115

          C.S. Row: 5X10X55+bar

          Preacher: 2X10X60

          CG Bench:3X10X95</div>
Hey Being, what's up with the volume? You had 5 sets of squats, 5 sets of rows and 10 sets of bench presses... What's your rationale behind that?
If you want to bulk you might want to bump your calories to compensate for that volume.</div>
electric

I don't really consider close grip bench to hit the pecs much? I dunno

And the first set of bench was warm up, the next three were a mistake cuz I forgot to load the bar all the way lol. So i got pissed, loaded it properly and went for it!
 
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