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-   -   My concerning bulking plan... (http://www.bodybuilding.net/nutrition/my-concerning-bulking-plan-12640.html)

Guinness 02-18-2009 12:53 PM

My concerning bulking plan...
 
Hey all,

I started properly hitting the gym in October 08, my workout plan was based on Rippetoe's Starting Strength book. I also read through the FAQ for the book on the web, done by Kethnaab. And my diet was put together by a friend.

While I have been working out, I have also been going to a biokineticist in the gym to take measurements every month. I have noticed a lot of strength gains and size increases plus a decrease in body fat, however one thing that is bugging me is my stomach? it keeps getting bigger! How is it that I am loosing BF but my waist is increasing? Is the person taking my measurements high or something? Is it to due to bloating?

My workout plan in October was as follows:

Workout A
Squat 3 X 5
Deadlift 1 X 5
Bench 3 X 5

Workout B
Squat 3 X 5
Clean 5 X 3
Press 3 X 5

I alternate the workouts from Monday, Wednesday and Friday. Tuesday and Thursday I do Cardio. I do a high intensity cardio workout for 15 min (1 min warm up) keeping my heart rate between 150 & 170. Then I do a low intensity cardio workout for 30 min keeping my heart rate between 128 and 138. Normally I do the cardio on that air walking thing or sometimes I run.

My stats by the end of October were as follows:

BF % = 23.1
Weight = 70.4 KG
Muscle Mass = 34.7 KG

Measurements:
Waist = 85.5 CM
Hip = 94.5 CM
Thigh = 53.2 CM
Forearm = 28 CM
Calf = 35.6 CM
Chest = 93 CM
Shoulders = 103 CM

By February I had definitely become stronger in my lifts and I had started adding the "fluff" exercises to the workout. This is what it looks like now:

Monday - Workout A
Squats - 3x5
Bench - 3x5
Incline Dumbell press - 2 x 8
Deadlift - 1x5
Dips - 2 x 8
GHR - 2 x 12
Abs

Tuesday
Cardio

Wednesday - Workout B
Squats - 3x5
Standing Press - 3x5
Rows 3x5
Pullups - 2 x 8
Abs

Thursday
Cardio

Friday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 2x5
Incline Dumbell press - 2 x 8
Dips - 2 x 8
Hammer Curls - 2 x 8
TriEx - 2 x 8

My next measurements looked like this: (please bear in mind that I did take 3 weeks off in December for holidays )

BF % = 16.7
Weight = 73.1
Muscle Mass = 42.9

Measurements:
Waist = 91 CM
Hip = 94.5 CM
Thigh = 55.6 CM
Forearm = 28.2 CM
Calf = 36.8 CM
Chest = 93.8 CM
Shoulders = 105 CM

Have you noticed my waist size increasing?!?! :wtf:

This is my eating plan:

DAILY MENU.......................|Calories|.....|Protein |.......|Fat..|.....|Carbs.........|

Meal 1: Pro/Carb
2 cup oatmeal.....................|218.8|.......|5.8...| .........|2.8..|......|42.6.........|
1 egg ................................|111.6|.......|10. 05|.........|7.5..|......|0.975.......|
1 lecithin............................|45....|...... .|0......|.........|5....|.......|0............|
2 Tbsp Brown Sugar.............|22....|.......|0......|........ ..|0....|......|5.5..........|

Meal 2: Pro/Fat
2 whole eggs......................|223.2.|......|20.1..|.. .......|15..|........|1.95........|
salad (1 tomato, half an onion,
lettuce)
1 lecithin...........................|45......|..... .|0......|.........|5....|........|0............|

Meal 3: Pro/Carb
1 hadock fillet (150g)...........|316.08|......|72.72.|........|2. 8..|........|0...........|
2 cups Brown Rice (cooked)...|430.08|.....|10.06.|........|3.52.|... .....|89.54.....|

Meal 4: Pro/Fat
170 g tuna..........................|171.53|.....|42.5.. |........|0.17..|.......|0...........|
2 Tbsp Full Fat Mayonnaise....|206.....|.....|2.....|.........|22. ...|........|0..........|
2 Tbsp Olive Oil....................|245.16|.....|0......|..... ....|27.24|.......|0..........|
Salad (1 tomato, half an onion,
lettuce)
1.5 Tbsp. Flax Seed Oil .........|122.58|.....|0......|.........|13.62|... ....|0..........|

WORKOUT

Meal 5: PWO Nutrition Pro/Carb
2 Scoops Whey Protein..........|240....|.....|48.....|.........| 4.....|.......|3...........|
100g Carb Shake.................. |400...|......|0......|.........|0.....|.......|10 0........|
(50% dextrose/50% maltodextrin)

Meal 6: Pro/Carb
1 cup brown rice..................|107.52|......|2.515.|...... ..|0.88..|......|22.385....|
Raisins (about 30)................|51.36..|......|0.48...|....... |0.......|......|12.36.....|

Meal 7: PPWO Pro/Carb
2 x 150g chicken breast........|495....|.......|90......|.......|15 ......|......|0..........|
2 potatoes.........................|296.32|.......|6 .12....|.......|0.32...|......|67.24....|
Veggies (peas and carrots)


TOTAL..............................|3747.23|...... |310.345|.......|124.85|......|345.55...|
PERCENTAGE OF CALORIES.......................|33.13%|......|29.9 9%.|.......|36.89%|


Any criticism on my program is also very welcome.

Please help me understand what is going on. Any help will be greatly appreciated!

Pitysister 02-18-2009 01:10 PM

the need for pro/carb and pro/fat meals has been debunked :) just get some of each at each meal...and later in the day cut out the carbs.

also....where is the protein at breakfast? it's the most important meal of the day for a reason :)


edit:

also...meal six is pro/carb...with zero protein....so it's just a carb meal. not good :)

iron_worker 02-25-2009 10:47 PM

As for your concern with the waist size I wouldn't worry too much about it. Its likely to do with your core getting thicker due to the squats/deads. The same happened to me. If you're bf is going down and you're generally getting bigger then its a good thing! Its muscle growth.

IW

Guinness 03-01-2009 10:37 PM

Thanks alot for your help chaps! :biglaugh:


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