Gaining beef while staying lean

Mon Sept 29th

Weight: 153.4

Routine:

         Dead Lift: 4X15X145

         Chins: HST 2.0 for 30 reps (these sucked balls. I'm behind)

         Dips: 4X10XBW+10lbs

         Standing OH press: 2X10X70

         Leg Curl: 2X10X85 (switched to lying down)

         Calves: 2X10X115

         Shrug: 3X10X130

         CG Bench: 1X10X100

         Preachers: 1X10X65

         Crunch Machine: 2X10X75

Protein:211
Carb:42
Fat:384
Calories:2758
 
Tuesday Sept 30th

Weight: 155

UW:28.5  (Ive changed the pressure/posture from which I measure these. I think its more stable this way)
LW: 30
Hips: 35.5

Protein:205
Fat:55
Carbs:137
Calories:+180 booze=2043

Routine: 55 min LISS Cardio (HR ~132) incline treadmill
 
Here's a note to self

This bulk/recomp SUCKS lol. I don't see anything happening yet.

Even worse, I can't seem to rest content on a decision to go surplus, no matter how small. I'm still wondering if I should cut back to recomp (break even at maintenance or slightly below per week) as I'm still dealing with the psychological issues of weight gain.

Agh.
 
Weds October 1st

Something weird is going on. Weight has been gained somewhere, on a near non existent surplus, and yet I'm pretty sure my waist hasn't grown...I'm very confused. I think I look thicker in the chest and back, but can't tell if its fat or what. And again, almost no surplus.

Maybe it was quick regain of lean mass lost through SD and two weeks of 15s, not new LBM or fat?

Weight: 154.6
UW:<28.5
LW:<30
Hips: 35.5

Routine:
            Bench: 135 for ~35 reps HST 2.0 style

            Squat: 3X10X115 (felt crappy. Legs are feeling weak)

            Chest Sup Row: 3X10X70+bar

            Preacher: 2X10X65

            CGBench: 1X10X105

           Shrug: 2X10X140+cage

           OH Press: 2X10X75

           Ab: 1X10X75


           Routine II: Got pissed and went in for another full body routine.

            Upped Squats to 125
            Upped leg curl to 95
            Calves to 115
            Shrugs to 140 +cage

Protein:
Carbs:
Fat:
Calories: 3050 on the tits.
 
Friday Oct 3rd

Weight: 153

Calories:3239

Routine:


Deads: 1X10X165
3X10X175

Dips: 4X10XBW+20

Chins: 40 reps HST 2.0 BW+5 lbs (my chinning has gone to ****, very inconsistent and weird)

OH Press: 3X10X80

Calf Raise: 2X10X120

Leg Curl: 2X10X95

Ab: 2X10X80
 
Sunday Oct 5th

Weight: 155.2

Calories: 2300

Routine: 60 mins SS cardio

            ~3.5 mi walk with doggie (55 mins)

Av Weight:154
High Weight:155.6
Low Weight:153
Avrg Calories:2459/day
Estimated Caloric Balance: +1113 assuming 2300 maintenance

*which of course is low ball estimate for this week. the 2X a day on weds plus 4-5 cardio sessions would perhaps render my surplus null
rock.gif
 
Monday October 6th

Weight: 154.8

Routine:
Bench: 6X5X135
Squat: 5X5X125
Row: 5X5X70 +bar
Leg Curl: 1X5X100
Calf: 1X5X125
CG Bench: 2X5X105
Preacher: 2X5X65
Shrug: 2X5X150 +cage
Ab: 2X5X80

Protein: 241
Fat 38.5
Carb 360
Calories:2750
 
<div>
(beingisbeing @ Sep. 30 2008,10:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Here's a note to self

This bulk/recomp SUCKS lol. I don't see anything happening yet.

Even worse, I can't seem to rest content on a decision to go surplus, no matter how small. I'm still wondering if I should cut back to recomp (break even at maintenance or slightly below per week) as I'm still dealing with the psychological issues of weight gain.

Agh.</div>
It's a terrible thing, this obsession to become and stay lean. Eating disorders are common among the pros, so be careful.

I've seen that you've been eating well these past couple of days. Keep it up. Me on the other hand, am suffering from the evils of overestimating my expediture, i.e., too many calories made my waist measurement suck. Yeah, I've got results, but the ab fat has grown thicker. No lean gains there, but I've learned some new things on my journey to get myself on track - ain't that a blessing...

Cheers, nkl
 
Tuesday October 7th

Weight: 153.6

Routine: ~3.5 mi walk with doggie

Protein: ~210
Fat rest
Carb ~230
Calories 2050 (macros got fuzzy)
 
Weds October 8th

Weight: 153.6

Routine: Dip: 4X5X BW +25
Chin:4X5XBW +10
Dead: 4X5X185
Calf: 2X5X130
Leg: 2X5X105
OH Press: 2X5X85
CG Bench: 1X5X110
Preacher: cluster 7 reps of 70 (biceps are eating it still)
Abs: 2X5X80

Protein: 193
Fat: 34
Carb: 409
Calories: + 120 (wine) = 2861
 
Friday October 10th

Weight: 157.4 (eek)

Calories: &gt;2800
Routine:
          Bench: 30X145 (+ 1 burnout set)
          Squat: 20X135 (+ 1 burnout set)
          CS Row: 25X 80+bar (+ 1 burnout set)
          Preachers: 15X65 (+1 burnout set)
          CG Bench: 15X105
          Shrugs: 20X160+cage (+ 1 burnout set)
          Abs: 15X80 (+ 1 burnout set)
          OH press: 25X85

some things:

               1) I don't feel like I'm getting much of a growth response
               2) I think I've gained a little weight, but it looks basically like the weight one could gain from laying on the couch for a few weeks, which is pretty agitating.
               3) Either I'm over reacting, or something is wrong in the diet/training, or maybe my p ratio is THAT bad. Thing I can't get over is how small of a surplus i've been running and getting seemingly inordinate fat gain from.

               But honestly I have to average out my weights and see if I'm not just bloated as usual  
cool.gif


              Bu #1 has me considering some things, like switching to max stim/hst 2.0/ myo reps style workouts, abandoning the HST mechanical increase of load and focusing more on palpable strength gains, perhaps switching to Lyles bulking routine &quot;split,&quot; and a more ketogenic bulking method.

              I deliberately tried to eat very high carb/protein and super low fat this week. I have odd memories of very high carb days, multiple in succession, despite 'the calories working out right' producing stalling of fat loss and/or fat GAIN during my cut.

               So either this is bloat, pure and simple, and I'm full of ****

               Or there is some bona fide adverse reaction to a certain level of glycemic load.

               As for the latter, I must say my IS must have gotten ten fold better since leaning out, as I feel super charged and ready to rock after high carb feedings, which used to make me crash into oblivion.

               Perhaps insulinogenic issues explain the inordinate fat gain with such a small surplus.
 
Sunday October 13th

Weight: 152.6

Routine: rest

Calories: 2400

Max Weight 157.4
Min Weight 152.6
Average Weight 154.4
Average Calories 2508.7/day
Cal Balance + 1461 (assuming 2300 maintenance)

average weight measurements thus far

154.3
154.5
153.1
154.0
154.4
 
There are things I'm changing

I'm focusing on contractions now, not sets, performed max stim style

I'm doing away with the vanilla HST progression

Using a double progression instead

Doing away with SD

Using some kind of deloading + alternating RM ranges instead

I'm still speculating about volume issues, but depending on my conclusions I may switch to Lyle's generic bulk set up

stay tuned
 
Monday Oct 13th

Weight: 153.4

Routine: Upper

            Bench: 5'/20 @145
            Pecfly: 8'/20 @90
            Chin: 5'/20 @ BW + 10
            CS Row: 6'/20 @80 + bar
            Preacher: 4'/20 @65
            Tri Ext: 8'/20 @ 90ish
            Shrug: 9'20 @140
            OH Press: 7'/20 @85
            Wrist Curl: 1X15X50 (when I figure out how to max stim these, I will!)
            X'= # reps before contraction speed diminishes markedly
            /X = total number of contractions done in clusters/singles with M time



Protein:207
Fat:62.5
Carb:335
Calories:2730ish (this maybe a hair low, but def not more than 2800)
 
<div>
(nkl @ Oct. 06 2008,4:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Me on the other hand, am suffering from the evils of overestimating my expediture, i.e., too many calories made my waist measurement suck. Yeah, I've got results, but the ab fat has grown thicker. No lean gains there, but I've learned some new things on my journey to get myself on track - ain't that a blessing...</div>
Yup, I've added a bunch of weight over the past several months. I've grown a set of lats I never had before, and my traps are beginning to look like more than little bumps on my shoulders. Unfortunately, this has come at the price of more than an inch added to my waist...!
sad.gif
 
TR and nkl...

god bless you both! if you want to see something pathetic, look at all my crying about getting fat, and then look at my average weights (tabulated above)

nothing has happened!!! lol
 
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