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10 week bulk

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10 week bulk

Post by Nathan on Mon Mar 11, 2013 4:13 pm

Hi people ,
I started my first topic called '10 week bulk'.
So I'm just going to start off with a 10 week bulk , I will try to post every workout .

My schedule for the week is :
- Monday ( Chest and back )
- Tuesday ( Core and shoulders )
-Wednesday ( Legs )
-Thursday ( Chest and back )
-Friday ( Core and shoulders )
-Saturday ( Legs )
-Soccer match 2-3 hours.

+ 5000 Kcal / day.

This will be my 10 week schedule.
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Re: 10 week bulk

Post by Dave on Mon Mar 11, 2013 4:18 pm

Are you Nathan.Call from the old forum? Why not introduce yourself a little? :)
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Re: 10 week bulk

Post by Nathan on Mon Mar 11, 2013 4:28 pm

Sure Dave .

I am 15 years old , 1.84m and I weigh 68,8Kg. I am bulking up to 78Kg in 10 weeks.

If you have any questions you can just send me a private message , catch me in the chatbox or make a message in this topic.

Peace out.
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Re: 10 week bulk

Post by Nathan on Mon Mar 11, 2013 4:33 pm

11/03/'13 Monday

Reps x Sets

-10 x 8 Atlas push-ups
-10 x 8 Rows
-6 x 6 Atlas dips
-6 x 6 Pull -ups
-10 x 5 Ultra wide push-ups
-5 x 5 Rollouts
-20 x 3 Back extensions

That was my today's workout .

Peace out !
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Re: 10 week bulk

Post by Iliander on Mon Mar 11, 2013 4:36 pm

Dave, Nathan never joined the old forum. :toothy:

He's the same person as Nathan.Call (It's better to ask for a user name change, but I was too late to advice him :mrgreen: ).

Anyway good stuff man, go after this bulk. Eat like a mofo!!!
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Re: 10 week bulk

Post by Nathan on Mon Mar 11, 2013 4:37 pm

Watch out or I will eat you son.
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Re: 10 week bulk

Post by Iliander on Mon Mar 11, 2013 4:40 pm

Nathan wrote:Watch out or I will eat you son.
you can't catch me, cuz you forgot leg day all this time :trolldance:
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Re: 10 week bulk

Post by Nathan on Mon Mar 11, 2013 4:42 pm

Chicken legs .
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Re: 10 week bulk

Post by Dave on Mon Mar 11, 2013 4:44 pm

Okay, please explain why you created a second account and tell me which one you want to be deleted. I WILL be deleting one of the two accounts. I recommend it be this new account and I will rename your old one to Nathan. Or if you want I can delete the old one. Post here and let me know.
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Re: 10 week bulk

Post by Avocadoshake on Mon Mar 11, 2013 4:48 pm

1 k/ week :shocked:
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Re: 10 week bulk

Post by Nathan on Mon Mar 11, 2013 4:59 pm

@ My. Cyco , delete my old one please.
@ Avocado , yep that's right , it's not so much lol ..
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Re: 10 week bulk

Post by itlives on Mon Mar 11, 2013 5:52 pm

1 k of muscle a week seems like a lot to me.
That was a great workout !


Last edited by itlives on Mon Mar 11, 2013 7:19 pm; edited 1 time in total
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Re: 10 week bulk

Post by Rix on Mon Mar 11, 2013 6:47 pm

itlives wrote:1 k of muscle seems like a lot to me.
That was a great workout !

Agreed
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Re: 10 week bulk

Post by Journeyman on Mon Mar 11, 2013 7:21 pm

Yep, 1kg of muscle ain't happening, but you might be able to put on 10kg in 10 weeks, some of it fat, if you stuff your face, sleep 10 hours, and if your hormones are in the right place....
The most I've heard of anyone putting on fairly solidly in a very short period of time was 16lb in 16 weeks, a late-teen wrestler. I put on ~15lb with negligible fat gain in about 3 months when I first started lifting, but everything was in place at that point in time.
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Re: 10 week bulk

Post by Nathan on Tue Mar 12, 2013 5:50 am

No no don't understand this wrong .. I build 1kg/week - not necessarily muscles , it's also fat (5000Kcal-5500Kcal/day) is alooot believe me ! Try this for a month and add workouts and a bit of cardio to it and you will gain alot of weight !
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Re: 10 week bulk

Post by Nathan on Tue Mar 12, 2013 5:53 am

And at the end of the 10 week journey when I'm about 78Kg. I will try to drop my bfp back to 10% so I keep the muscle from it and a bit of fat .. Would be about 75Kg then I hope .
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Re: 10 week bulk

Post by Rastaman on Tue Mar 12, 2013 6:43 am

Solid workout Nathan!

It's going to take a lot more time to drop 3Kg of fat back to 10 %, then it will to put it on.

Why work on lean gains in a more realistic time frame. You will probably end up at your desired BF % and weight a lot quicker any how.



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Re: 10 week bulk

Post by Avocadoshake on Tue Mar 12, 2013 7:31 am

Or with alternating 2 week cycles of bulking and cutting, but if it's your desire, bulk on :eat2:
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Re: 10 week bulk

Post by Iliander on Tue Mar 12, 2013 7:41 am

He should just eat as much as he can, as often as he can, imo.
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Re: 10 week bulk

Post by Avocadoshake on Tue Mar 12, 2013 7:56 am

Agreed, with 15 it's no prob.
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Re: 10 week bulk

Post by Journeyman on Tue Mar 12, 2013 3:41 pm

Bulk/cut cycles should last for months each (at least 8 weeks/8 weeks I'd say)--look at Iliander--he's bulked fairly successfully and he's been at it for a while, definitely not in 2 week increments.
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Re: 10 week bulk

Post by Avocadoshake on Tue Mar 12, 2013 3:52 pm

I refer to that article and found it quite interesting - at least for me. I cannot stuff myself longer than that.
But it's as well stated, that every person is different and that leaves room for different methods.

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Re: 10 week bulk

Post by Avocadoshake on Wed Mar 13, 2013 8:38 am

Anyway, keep us updated please.
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Re: 10 week bulk

Post by Nathan on Wed Mar 13, 2013 11:08 am

12/03/'13 Tuesday

-Decline pike push-ups 6x6
-Tuck front lever 20 sec x 3
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Re: 10 week bulk

Post by Nathan on Wed Mar 13, 2013 11:10 am

13/03/'13 Wednesday

Maintenance workout for the arms ,

8,6,6,5,6,4 Chin-ups + 7,5Kg.
6,6,6 Dips + 7,5Kg.
5,6,7,8,9,10 Diamond push-ups + 7,5Kg.

Planning to do some legs later today, will post later.
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Re: 10 week bulk

Post by Nathan on Wed Mar 13, 2013 5:53 pm

Super sets :
-1 Leg Calve raises + 15Kg. R+L x 10
-ATG Squats + 15Kg. x 10
_________________________
x 3
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Re: 10 week bulk

Post by Rix on Wed Mar 13, 2013 6:06 pm

Ever thought of more volume Nathan?
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Re: 10 week bulk

Post by Journeyman on Thu Mar 14, 2013 1:30 am

^ For lower body, definitely, if the above session is any indication of your usual. Volume for 'arms' is fine (though you really should be focusing on making your chest, shoulders, and lats do most of the work on chins/dips).
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Re: 10 week bulk

Post by Nathan on Thu Mar 14, 2013 5:18 pm

Normally I do high volumes but can't find the time .. Kind of a busy period + it's -2° here .. Not really motivating , but anyway in a week weather will change and so will my volumes !

Journeyman any good advice on chest exercices ? Atm I am doing atlas dips , atlas push ups , chin ups ,and chest rollouts. ( I have kind off a noobchest.. hate it =/ same for my legs. )

Greetings.
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Re: 10 week bulk

Post by Nathan on Thu Mar 14, 2013 5:21 pm

14 / 03 / '13
Very tired today , had a long day at school.. Very light and gentle training session today.

Super sets : - Rows x 10
- Atlas push-ups x 10
______________________________
x 5 ( 15 Seconds of rest between sets.

Super sets : - Pull-ups x 7
- Chest Roll-outs x 5
_______________________________
x 5 ( 15 Seconds of rest between sets .

-Dips x 4
-Chin-ups 10
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Re: 10 week bulk

Post by Rix on Thu Mar 14, 2013 5:23 pm

I can help a lil too Nathan, Hindu push-ups will help to build a foundation for a lot of push exercises (body weight), perfect push up stands really get a burn going, raised push ups - put your feet up on a chair, slow push ups, just try a lot of variations.
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Re: 10 week bulk

Post by Nathan on Thu Mar 14, 2013 5:37 pm

Thanks my friend , but I don't see how hindu's work on the chest ? I've always seen it as a noob thing =/ But slow decline push-ups are excellent indeed !
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Re: 10 week bulk

Post by Rix on Thu Mar 14, 2013 5:42 pm

Nothing is ever noob trust me!! :) If your doing Hindu push ups right both normal and reverse they should strengthen the core shoulders and chest. And all the muscles in between. Also if you try plyo push ups they should build a lil size and endurance. Maybe you should google the convict conditioning progressions. Also to build a nice athletic chest with just body weight you could grab a weight best or something and simple dips and push ups will build size.
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Re: 10 week bulk

Post by Nathan on Thu Mar 14, 2013 5:53 pm

I already use weights upon my own weight , but thanks for the advice ! I will try to do hindu's :)
Thanks for the help and tips Rix ! :stitch:
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Re: 10 week bulk

Post by Rix on Thu Mar 14, 2013 5:56 pm

:hatsoff: here to help
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Re: 10 week bulk

Post by trainingforlife on Thu Mar 14, 2013 7:24 pm

Nathan wrote:Hi people ,
I started my first topic called '10 week bulk'.
So I'm just going to start off with a 10 week bulk , I will try to post every workout .

My schedule for the week is :
- Monday ( Chest and back )
- Tuesday ( Core and shoulders )
-Wednesday ( Legs )
-Thursday ( Chest and back )
-Friday ( Core and shoulders )
-Saturday ( Legs )
-Soccer match 2-3 hours.

+ 5000 Kcal / day.

This will be my 10 week schedule.

First off "bulk" is a diet term & second why do you think 5000 calories is enough?. For the most part ones calorie intake is your weight X 9-11 Example 230x11=2530 a day. Now you have to factor in the amount of cardio you do & your BMR.

What are your power/strength movements?

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Re: 10 week bulk

Post by Fatman on Fri Mar 15, 2013 10:12 am

I'd say that 5,000 cals a day is a tad excessive for someone at 150 lbs. That would pretty much require an entire day devoted to nothing but eating, and something like 6 lbs. of meat per day. It's a huge burden on the wallet and the digestive organs.

Active people in the 200-250 range get by just fine on 2,000-3,000 calories per day. I usually eat below 2,500, even on training days. When I push 3,000 for several consecutive days, I can see it on the scale and in the mirror. A guy whose blog I read is a competitive powerlifter in the 275-lb. class and gets along fine on around 2,800 (even has to watch out for weight gain).
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Re: 10 week bulk

Post by Iliander on Fri Mar 15, 2013 10:24 am

He's 15 and has a very fast metabolism. Trust me I've been there and you HAVE to overeat yourself (morning and evening especially) to break through that catabolic state.
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Re: 10 week bulk

Post by Dave on Fri Mar 15, 2013 11:40 am

Just my 2 copper coins: I've always been a hardgainer, and while I don't count calories, I can guarantee you that I don't eat ANYWHERE near what a 275 lb power lifter does. And I can also guarantee that I am nowhere near catabolic. I gain size even when I am hungry often through the day, albeit slowly. But (and anybody feel free to correct me if I'm wrong here) if you're gaining/experiencing hypertrophy and no atrophy, you're not catabolic, and you definitely don't need to out-eat people twice your size to avoid catabolism.

And yes, hindu pushups are the bomb!
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Re: 10 week bulk

Post by trainingforlife on Fri Mar 15, 2013 1:12 pm

I would also like to add its not so much how much you eat,but what you eat. If you take in too many fatty food will you will not be gaining the right weight. As some that once was 135lb at 6ft and 20 years old I know what its like to be skinny. When I got into weight training I asked the same questions how do I get bigger. The answer I got was to eat and eat a lot, but not just anything. Keep the proteins high,low fats and only good carbs. Now did I always do that no, but I dang well tried. I was told to eat every 3-4 hours and to make sure I was having a protein with every meal. Here is a short break down of my weight gain over the years
1995-135lb
1998-180lb
2002-220lb
2005-255lb
2010-265lb
2012-245lb
2013-245-235lb

gaining good lean muscle takes time,dont rush it. Do your body weight stuff and in some good ole power lifting movements and you will be ok.,just give it time.

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Re: 10 week bulk

Post by Dave on Fri Mar 15, 2013 2:57 pm

Zazen, that's awesome! You're a real inspiration man! :hatsoff:
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Re: 10 week bulk

Post by itlives on Fri Mar 15, 2013 3:01 pm

TFL- "Just give it time".

Good advice but hard to follow when you're 15!

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Re: 10 week bulk

Post by trainingforlife on Fri Mar 15, 2013 3:04 pm

Kick ass song and I know at 15 you want to be 10ft tall and bullet proof!

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Re: 10 week bulk

Post by Fatman on Fri Mar 15, 2013 5:35 pm

Iliander wrote:He's 15 and has a very fast metabolism. Trust me I've been there and you HAVE to overeat yourself (morning and evening especially) to break through that catabolic state.

A 150-lb. person is overeating at 2,800-3,000 calories per day. You don't go into a catabolic state at below 5,000, and probably not at all. Otherwise almost everyone you know would drop dead from muscle wasting.

How does one even go about consuming 5,000 calories, unless it's junk?

The 'bulk and cut' approach does not work. You can gain 'mass' by eating garbage, but the mass you gain will also be garbage. When you 'cut', you'll end up smaller than before you started, but will have a nice reserve of extra fat cells that'll plague you later in life.
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Re: 10 week bulk

Post by ranger_x3 on Fri Mar 15, 2013 10:18 pm

I'm 150ish and I eat about 3000 a day. That's enough for me to maintain, recover, and still build strength. I think in the last 3 months I haven't been outside of the range of 147-153. This is without me doing any real running, including that would knock me up to 3500-4500 a day depending on my mileage.

The key here is finding out his base metabolism, without that we can't really say one way or another how much food is necessary.

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Re: 10 week bulk

Post by Iliander on Sat Mar 16, 2013 7:17 am

Yeah Zazen that's awesome.

Fatman wrote:A 150-lb. person is overeating at 2,800-3,000 calories per day. You don't go into a catabolic state at below 5,000, and probably not at all. Otherwise almost everyone you know would drop dead from muscle wasting.

How does one even go about consuming 5,000 calories, unless it's junk?

The 'bulk and cut' approach does not work. You can gain 'mass' by eating garbage, but the mass you gain will also be garbage. When you 'cut', you'll end up smaller than before you started, but will have a nice reserve of extra fat cells that'll plague you later in life.
You don't know. When I was 135 I was eating around 3000 calories a day and I had a freaking 8-pack. I started eating around 4000 calories a day and my weight slowly increased to 145. Then I started bulking and now I'm probably around 170 (haven't weighed myself in a while). I gained some fat but I still have a 4-pack (not to mention pretty much all of my fat is on my stomach). I'm eating at least 5000 calories these days. Milk, chocolate milk, peanut butter, just BIGGER MEALS and you'll reach the 5000 calories. It doesn't have to be garbage.
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Re: 10 week bulk

Post by Nathan on Sat Mar 16, 2013 8:04 am

I understand you probably think I am eating junk and garbage and all of that and that my main activity is eating but I can tell you that it is NOT the case .
I eat every 2 hours , 1.000Kcal and I do alooot of cardio and training/day.
I have a very fast metabolism as Ili mentioned above. He has sort of the same metabolism and bodytype as me , and he eats up to 5,500Kcal a day.

Thank you all for reading my topic and posting great advice , I will use this in my routines.

Peace & love.
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Re: 10 week bulk

Post by Avocadoshake on Sat Mar 16, 2013 8:12 am

Please don't let this escalate!

when it comes to training, there are so many different opinions out there, which may all work, depending on the single individual who employs them.
When it comes to nutrition I see that the discrepancies are even further away. AND the employed methods may still yield satisfying results, depending on the single individual here as well.
One has to find his own sweet spot. How do you do that? By experimenting and tinkering.

I think this is an interesting thread and experiment.

I came down to that for my own: keep it simple, training AND nutrition. I don't really supplement (except Mg and Zinc), don't use protein powder, I eat.
Usually I prepare my meals and these are the plain simple and tasting ones.
A calorie isn't a calorie. Raw stuff is more difficult to digest than cooked and yields less calories, but fills you up nicely.
Whole nuts have the same calories than ground nuts, but guess what yields more calories?

Maybe I eat too much fat (nuts, avocados, eggs, etc.) but there are fats that are digested like carbs and I guess they are when I'm on my long stroller pushing walks. I don't get a rapid hunger then, I can simply go on and on. When hiking I usually pack my pack with nuts, cottage cheese, milk, dried fruit (for fast carbs) sometimes salami (dried sausage) and coconut.

My wife gets some sudden breakdowns, because she fuels more on carbs, I can with my nutrtition simply grind on.

But everybody is different.

A good approach and very sensible is that one imho:

roglaw
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Re: 10 week bulk

Post by Avocadoshake on Sat Mar 16, 2013 8:40 am

Having said that, we're having a light hike this afternoon. I pack:
200 g cottage cheese
1 L buttermilk
dried bananas and 1 bar sesamac to the rescue.

sesamac
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Re: 10 week bulk

Post by Nathan on Sat Mar 16, 2013 10:39 am

My BMR is 1838,7 so according to my activity level I have to intake 1,72x my BMR in Kcal to KEEP my weight BUT I want to add another extra 8 Kg's to it , so using this tool I would have to intake 2,3x my BMR in Kcal , what brings me to 4,300 Kcal / day .

Thank you Avocado !
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Re: 10 week bulk

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