For the past week I have been ill if you haven’t seen an update from me on here or Fitocracy, now you know why. Annoyingly I have lost 2kg in a week from it, and I haven’t worked out at all. I am hoping gaining this 2kg back will be easier than gaining weight in general. Today was my first work out back from illness, and the rest seems to have made me at least feel stronger however my stamina has taken a really big shock, which I am thinking is just the last bit of cold left in which will go away. On the bright side, my body fat has plummeted and I have some abs ;)
- Dumbbell Bicep Curl:
- 13 kgs x 6 (+10 pts)
- 13 kgs x 6 (+10 pts)
- 14 kgs x 6 (+11 pts)
- Barbell Deadlift:
- 67 kgs x 6 (+53 pts)
- 67 kgs x 6 (+53 pts)
- 77 kgs x 6 (+61 pts)
- 77 kgs x 6 (+61 pts)
- 77 kgs x 6 (+61 pts)
- Standing Barbell Shoulder Press:
- 37 kgs x 6 (+32 pts)
- 37 kgs x 6 (+32 pts)
- 37 kgs x 6 (+32 pts)
- Barbell Squat:
- 37 kgs x 15 (+36 pts)
- 37 kgs x 15 (+36 pts)
I haven’t added my recent work outs to here which was a bit naughty of me but I thought I would I add this one as it has my first ever turkish get ups.
- Dumbbell Bicep Curl:
- 14 kgs x 5 (+10 pts)
- 14 kgs x 5 (+10 pts)
- 14 kgs x 5 (+10 pts)
- 15 kgs x 3 (+10 pts)
- 15 kgs x 4 (+11 pts)
- 16 kgs x 1 (+10 pts)
- 16 kgs x 1 (+10 pts)
- Dumbbell Bench Press:
- 17 kgs x 6 (+27 pts)
- 17 kgs x 6 (+27 pts)
- 19 kgs x 6 (+31 pts)
- Turkish Get-Up (dumbbell):
- 11 kgs x 4 (+28 pts)
- With these is it one rep per arm, or 1 rep doing a set with each arm?
- Standing Barbell Shoulder Press:
- 37 kgs x 5 (+31 pts)
- 37 kgs x 5 (+31 pts)
- 37 kgs x 5 (+31 pts)
- 37 kgs x 4 (+30 pts)
- Crunch:
- 40 (+20 pts)
- 40 (+20 pts)
- 30 (+15 pts)
- Barbell Squat:
Few deadlifts just to keep the body going, I have an odd pulling on the top of my right leg, around the back. Not sure what it is…
- Upright Barbell Row:
- 37 kgs x 5 (+19 pts)Personal Record!
- Just trying them out :)
- Barbell Deadlift:
- 67 kgs x 5 (+51 pts)
- 67 kgs x 5 (+51 pts)
- 67 kgs x 5 (+51 pts)
- 77 kgs x 5 (+59 pts)
- 77 kgs x 5 (+59 pts)
- 87 kgs x 5 (+67 pts)
- Foam Rolling:
- Walking (outside):
- 00:24:00 || 1.5 mi (+50 pts)
When I first began my attempted bulk, 6 months ago, I increased my calorie intake by taking 3 protein shakes a week with milk, and over indulging at dinner and breakfast, lunch remained the same, nothing crazy but a larger portion than I had before. It took me about 2 months to gain a consistent pound ( I say consistent pound as my weight fluctuates though out the day ) , 2 months, 24 protein shakes, and 48 larger meals and all I had gain was a pound. This is not to say I had not gained strength I was moving more weight at the gym, however this could of just been me getting closer to the maximum weight I could move, pushing myself harder, Fitocracy had helped here, for an invite click here.
The reason I hadn’t gained that much weight, for every extra calorie I was in taking, I was going to gym and burning it back up, I hadn’t taken in to count the amount of extra exercise I was going to be doing. So I now I come to the past 4 months, I have thought about the extra exercise I am doing, and the calories I am burning. Protein shakes are up to 1 a day. Breakfast is 3 eggs and 2 slices of toast and I have added protein bar to my lunch. I haven’t yet been able to increase the portion size of dinner, my belly just cant take it, but I am hoping to slowly increase this. The real change though is I am no longer afraid to eat! If I forget a lunch, I am not afraid to indulge in some fast food full of calories, If I go out drinking I don’t sit back and count the calories, I don’t worry ( to much ) about the kebab on the way home at 2am. I know that fast food and kebabs, have other things I should be worried about, trans fats for example, but I am not eating these often enough for me to worry about it. What I am trying to say is I have stopped being afraid of getting fat quickly, it won’t happen as long as I exercise regularly. Over the past 4 month with all my added calories I have gained another 4 pounds, and most of that I am pretty sure is muscle, in fact I think my body fat percentage has dropped. So stop counting the calories like crazy and get back to enjoying food.
Some quick links to the places I am getting my new recipes from :
http://www.epicureanbb.com/ - Awesome recipes, great ways to add more to your deit.
http://www.reddit.com/r/fitmeals/ One my favorite new sub reddits
Went for an easier work out today, hoping to get into doing something like this every day instead of doing a bigger work out 2 or 3 times a week.
- Walking (outside):
- 00:23:00 || 1.5 mi (+61 pts)
- Dumbbell Bicep Curl:
- 14 kgs x 5 (+10 pts)
- 14 kgs x 5 (+10 pts)
- 14 kgs x 5 (+10 pts)
- 15 kgs x 3 (+10 pts)
- 15 kgs x 3 (+10 pts)Personal Record!
- Standing Barbell Shoulder Press:
- 37 kgs x 5 (+31 pts)
- 37 kgs x 5 (+31 pts)
- 37 kgs x 5 (+31 pts)
- 37 kgs x 4 (+30 pts)
- 37 kgs x 5 (+31 pts)
- Barbell Squat:
- 37 kgs x 20 (+40 pts)
- 37 kgs x 20 (+40 pts)
- 37 kgs x 20 (+40 pts)
- Foam Rolling:
Welcome,
My name is Harry, and I am starting to blog to recorded my journey of bulking up from a small guys perspective, I am going to write about my own personal progress, what I have done and what I have achieved but also write about what I have learned, what worked, and what didn’t! I want others to be able to see from mistakes and learn from them, while I continue my progress on learning how to bulk.
I have no qualifications in anything to do with fitness, so everything I write will be from a personal experience, or information I have collected from learning myself.
Stick around and see.
