Thread: Mass Baby Mass

Ok guys here it is my mass journal. Ive finally decided to bulk up for two reasons

1) Since the challenge i really havent progressed at all and i don't like that lol
2) I want look better when i cut next year so in order to do that i need to forget about abs lol and put on some size

Starting Stats

Weight as of this morning (no water/food) = 11 stone 5lbs ( i will weigh myself each week looking for a 1-2lb increase)

Measurements ( i will take new measurements every month)

Chest = 39 inches
Arms tensed = 15 inches
Thigh = 20 inches
Waist = 31 inches

Diet
Im basically adapting the dave palumbo mass gain diet, so my diet will be high in protein, high in fats and moderate carbs
meal 1 - 3 whole eggs, 3 egg whites, 50 grams oats, handful of blueberries
meal 2 - 200 grams chicken breast/tuna, 150 grams sweet potato/brown rice and 30 grams peanut butter/1 tbsp olive oil with brocolli
pre workout - 2 scoops whey 50 grams oats
post workout - 2scoops whey 20 grams dextrose 20 grams maltodextrin
meal 3 - same as 2
meal 4 - 200 grams steak/ salmon/ trout with veg
meal 5 - 2 scoops milk protein with 30 grams peanut butter

totals - 3100 kcals, 336 protein, 105 fat, 208 carbs (roughly) supplementing omega 3 and evening primose oil

Training
It took me awhile to find a program for mass, but AC showed Ultimate Hypertrophy Training http://www.ultimate-hypertrophy.com/UHT/UHT.html it is based around a upper body/ lower body split and features all compund movements with one isolation move to finish each workout.
It is also divided into phases and is constantly changing.
Phase 1 - decreasing rest
Phase 2 - increasing volume
Phase 3 - upping weights
Phase 4 - negatives and forced reps

so i start today with upper body (report later) and here are my splits
upper body
deadlift
incline bench
bent over row
dumbell shoulder press
chin ups
tricep dips

lower body
squats
stiff leg dead lifts
dumbell lunges
leg press
calf raises

so basically thats it as i said will report back later with my first upper body workout and as always any q's, opinions/ advice please don't hesitate to comment

happy training brotherhood

so todays first workout was upper body - 3 sets of 15 reps each exercise with 2minutes rest per set (to be decreased 30 seconds each session)
deadlift - 70 kg (soooooooo tiring honestly i only normally do 8 reps at most on deads, but this was super tough
incline bench press - 50 kg
bent over row - 40kg
dumbell shoulder press - 16kg
assisted chin up - 35kg
assisted tricep dip - 25kg

was a hard session and i really enjoyed it i know i can lift more on these exercises but im gona follow the program and hopefully i will get bigger and stronger

tomorrow legs

Look forward to following your progress, remember the basics, eats lots, sleep lots and train heavy.

cheers numeruno believe me im eating loads (of the good stuff) its great compared to cutting lol

so guys this is my first lower body workout on my new split i was kinda dreadin it before as ive just done deadlift yesterday for 15 reps and the thought of 15 reps on squats was not a good one lol anyways

lower body 3 sets 15 reps on all exercises with 2 minutes rest
squats 70kg (this was painful lol)
stiff legged deadlift 60kg (my lower back is now f**ked)
leg press 120kg
dumbell lunge 16kg in each hand (15 reps per leg per set!)
calf raises 133kg

all in all really good workout enjoyed the challenge not sure what its going to be like training legs again on friday but lets wait and see

reducing rest by 30 seconds in both workouts now and will continue to decrease rest by 15-30 seconds per session until i hit 45 seconds and then i move on to phase 2 of ultimate hypertrophy training

happy training fit forum

mini cheat today (compared to most) lasagne with a cream cheese topped cupcake was delicious

The joys of bulking! Look foward to the result of your 1st weight in. I think quite a few of us will be starting bulks soon so you won't be alone for much longer

good to hear then everyones troubles will magically disappear lol

Good weights in there mate... Do you do your calf raises on a machine or with a bar? I try and use a bar when I can but i always get mental cramp after about 12 and have to hobble about to rack the bar haha!

machine atm mate never tried bar have done it on leg press though