After 11 Months of Bulking

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Safeboy43

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Hey everybody! I know I've asked this before but summer is coming up and I'm feeling as if I should be doing a small cut before summer (4-6 weeks) to show my 6-pack. Here is some pics to see where I started and where I am now.

Be warned, I started at 117lbs and with an ED lol
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Semi-Starting Point-139lbs (I was 22lbs lighter if you can believe that :p)







End Result After 11 Months-170lbs











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Alright, well there it is. I realize I'm not that huge yet (180 was my goal) but personally I think that putting the bulk on hold until September would be best. Also, I'm not sure what BF I'm at. Any estimates?

Anybody have some opinions on what I should do?

Thanks very much and sorry for the long post :eek:

Safeboy43
 
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I can't see the pics
 
You could really do with some better pics, you can't make much out from them. I'd guess you were well off 10% bodyfat now though

Edit: Sorry, I only saw two of them the first time.

You still have a lot of scope for improvement but you've come a long way and should be proud of that

What does your training look like?
 
CCR said:
You could really do with some better pics, you can't make much out from them. I'd guess you were well off 10% bodyfat now though

Edit: Sorry, I only saw two of them the first time.

You still have a lot of scope for improvement but you've come a long way and should be proud of that

What does your training look like?
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Yeah I thought they looked ok lol

Thanks very much. I know I have a ton of improvement (200lbs is my ultimate goal in a year or two).

My training is a FBW 3 times per week. I switched off the upper/lower split to see how this goes.

Day 1:

* Flat Barbell Bench Press/Barbell Floor Press - 5 x 3-6
* Dumbbell Split Squats/Barbell Lunges - 3 x 8-15
* Cable/Horizontal Rows - 3 x 8-12
* Good Mornings/Hyperextensions - 3 x 8-12

Day 2:

* Barbell Back Squats/Deadlifts - 5 x 3-6
* Barbell/Dumbbell Military Press - 3 x 8-12
* Cable Pull throughs/Reverse Hyper Extensions - 3 x 8-12
* (Weighted) Pull-ups/Lat Pulldowns - 3 x 8-12

Day 3:

* Barbell/Dumbbell Bent-Over Rows - 5 x 4-6
* Barbell Front Squats - 3 x 8-15
* Barbell/Dumbbell Incline Bench Press - 3 x 8-12
* Barbell Stiff-Legged Deadlifts/Dumbbell Romanian Deadlift - 3 x 8-15


The exercises with slashes I change up every 2 weeks.

Thanks again!
 
BigTomW said:
Well i can DEFINATELY see some mass changed so well done for gaining that! :)

But like C said, you look off 10% ATM.
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That's not such a bad thing though, the guys gone away and done a proper bulk by eating big and training which is great.
Don't worry about the body fat % for now safeboy, up the eating and try and build those traps :D
 
Safeboy43 said:
Yeah I thought they looked ok lol

Thanks very much. I know I have a ton of improvement (200lbs is my ultimate goal in a year or two).

My training is a FBW 3 times per week. I switched off the upper/lower split to see how this goes.

Day 1:

* Flat Barbell Bench Press/Barbell Floor Press - 5 x 3-6
* Dumbbell Split Squats/Barbell Lunges - 3 x 8-15
* Cable/Horizontal Rows - 3 x 8-12
* Good Mornings/Hyperextensions - 3 x 8-12

Day 2:

* Barbell Back Squats/Deadlifts - 5 x 3-6
* Barbell/Dumbbell Military Press - 3 x 8-12
* Cable Pull throughs/Reverse Hyper Extensions - 3 x 8-12
* (Weighted) Pull-ups/Lat Pulldowns - 3 x 8-12

Day 3:

* Barbell/Dumbbell Bent-Over Rows - 5 x 4-6
* Barbell Front Squats - 3 x 8-15
* Barbell/Dumbbell Incline Bench Press - 3 x 8-12
* Barbell Stiff-Legged Deadlifts/Dumbbell Romanian Deadlift - 3 x 8-15


The exercises with slashes I change up every 2 weeks.

Thanks again!
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Did you make that program yourself? It looks good, lots of big lifts to stimulate growth

How much have your lifts improved?

I don't mean to bang on about it but you've got a lot to be proud of there, I was a painfully skinny guy too and I know how hard it is to keep motivated to eat so much when it makes you feel sick and continue training regularly when progress seems to take forever :)

If I had one critisism it's your 'Ultimate goal', there's no such thing, you've got keep on improving ;)
 
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CCR said:
Did you make that program yourself? It looks good, lots of big lifts to stimulate growth

How much have your lifts improved?

I don't mean to bang on about it but you've got a lot to be proud of there, I was a painfully skinny kid too :)

If I had one critisism it's your 'Ultimate goal', there's no such thing, you've got keep on improving ;)
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I made the workout partially by myself. I got various templates from around the internet and put some compounds together.

BTW my lifts have skyrocketed! Starting I could barely bench press 45lbs for 10 reps lol. I bench over 135 now. Same goes for the squat and deadlift. I am very happy with my progress.

You are also right about my "ultimate goal." I should never set a limit for my results.

Thanks very much :)
 
How tall are you? Just asking because you look pretty small for 170 pounds.

Did you take any measurements before you started bulking? If you didn't I would suggest taking some now.

Congrats on the mass gained, you definitely put on some fat along with the muscle, but that's how the game is played usually. I would continue building muscle for quite a while before cutting..

Also I would consider training harder! Ever thought of training 5 days per week? I am a big believer in volume, and I think you could do well with a lot more volume and also exercises that aren't just compounds...
 
Good progress for a person who used to have a ED. There is no reason at all why you should stop bulking now, you should probably keep bulking for the next 2 years. Keep eating tons of clean foods and lift heavy with a good amount of intensity and results will follow.
 
realworksuks said:
How tall are you? Just asking because you look pretty small for 170 pounds.

Did you take any measurements before you started bulking? If you didn't I would suggest taking some now.

Congrats on the mass gained, you definitely put on some fat along with the muscle, but that's how the game is played usually. I would continue building muscle for quite a while before cutting..

Also I would consider training harder! Ever thought of training 5 days per week? I am a big believer in volume, and I think you could do well with a lot more volume and also exercises that aren't just compounds...
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Hey thanks for your comment!

I'm 5 ft 10 and that's in the healthy range for my height I believe. If I were to cut to 162 that would still be well in range.

My arms are now 12 inches cold and 13 flexed. I'll take leg measurements soon because that's were I made a TON of gains (stupid I didn't take pics). The only two reasons I want to cut are that I personally wouldn't feel comfortable taking my shirt off in public and that I don't want to have to buy new pants for myself yet lol. The waist went up an inch so I had to revamp my whole wardrobe lol. I know that's a stupid reason but yeah.

I have considered more training volume but I also do quite a bit of cardio and have seen excellent results with this program. I have tried a 4 and 5 day split and find that my body needs slightly more recovery time than others.

Good progress for a person who used to have a ED. There is no reason at all why you should stop bulking now, you should probably keep bulking for the next 2 years. Keep eating tons of clean foods and lift heavy with a good amount of intensity and results will follow.
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Thank you, Phate :)
 
Hey dude,

Awsome work on the progress so far! I definitely agree with the others-I am not sure that cutting would do you any good right now. You have gained some mass thus far however you still have a huge amount of potential to gain more. I think you could continue to bulk in the same manner for a good year+

You should feel no shame in hitting the beach this summer, you look a heap better than your before pics. Just try to get a tan! :p
 
You're still skinny. You need another years worth of lifting and eating (at least) before you even really think about cutting.
 
You're doing great, aim for 1.2-1.7grams of protein per kilogram of body weight and continue bulking, the guys are right, you need to create first. Great progress so far!
 
SkianS40 said:
How tall are you?? that type of weight gain is impressive, but like evo said: continue lifting and eating a LOT...
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I'm 5 10. Gained this since September.



One thing, though. Are any of you supporters of doing a bulk with small cuts along the way. I thought this would be more efficient than suffering through 5 straight months of it?
 
Safeboy43 said:
I'm 5 10. Gained this since September.



One thing, though. Are any of you supporters of doing a bulk with small cuts along the way. I thought this would be more efficient than suffering through 5 straight months of it?
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I don't think anyone should cut until they've put on enough muscle to make the cut look impressive.

I have a friend who does this and never makes progress. As soon as his abs start to disappear, he freaks out and starts going into cutting. In the last 3 years, he's made very little progress. He wonders why the chicks don't dig him with his ripped abs. The girls tell him he looks skinny.
 
evolution said:
I don't think anyone should cut until they've put on enough muscle to make the cut look impressive.

I have a friend who does this and never makes progress. As soon as his abs start to disappear, he freaks out and starts going into cutting. In the last 3 years, he's made very little progress. He wonders why the chicks don't dig him with his ripped abs. The girls tell him he looks skinny.
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Everyone here is right. I am likely being to paranoid. How far is acceptable for a bulk? The average everyone here says to bulk is another year. At this rate, thats 220lbs! :eek2:
 
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