Carb cycling (bulking)
 

Well this is my first journal so I hope you guys dont expect anything outstanding.

1- 5X5- HIGH CARB A
2- OFF- LOW CARB
3- 5X5- HIGH CARB B
4- OFF- LOW CARB
5- 5X5- HIGH CARB C
6- OFF- LOW CARB (CARDIO)
7- 5x5- High CARB D

A: Chest and Triceps
B: Back and Biceps
C: Quads, Hams, and Calves
D: Shoulders, Traps, and Forearms

Protien Carbs Fat
No 225 15 38
Low 150 150 30
High 150 450 30

First day: Weight=146 lbs
BF%=best guess would have to be 15% I doubt its any higher

Goal by end of winter or mid spring is to put on 10-15lbs and keep bf%

Chest workout

Bench- 5x5
Flys- 5x5
DB Press- 5x5

Tris
Curl Bar overhead extension-5x5
Kick backs-5x5
And maybe reverse grip bench

End of day results / Goal for end of day

Pro=167 grams / Pro=150 grams
Carbs=308 grams / Carbs=450 grams
Fat=33 grams / Fat=30 grams
Cals=2197 / Cals=2670

A little lower than what I wanted but I'm sure I could of made it if I had food in the house. Didn't go food shopping till around 5pm.

Workouts went quite well today. Wasn't able to throw in reverse grip bench maybe next week.

I would go two days on, one day off with that 5x5 schedule. With the example I wrote, I put every other day because it's full body workouts. One point that I want to say is that you can put two high carb days back to back IMO because you are bulking. TP's example is for cutting. I would only do low carb days when you aren't lifting. So you should have 4 high carb, 3 low carb days. Bulking is never ever "clean" I don't care what anyone says. You will gain some fat with any bulking cycle. Things like brown rice, egg whites, 1 cup of whatever will slow your gains. If anything, I would adhere to the clean bulking sticky when I'm in maintenence mode!

Okay thanks I'll fix that now. About day six with the no carb should that still be no or should that go to a low?

Low if you want to gain muscle. After you're happy with your gains, then you can start rotating some no carb days with moderate cardio to start reducing some fat. Remember, fat loss is fast, muscle gain is slow. You want to give your body every anabolic advantage you can....

Day 2
 

Low Carb day

Goals

• Pro=150 grams
• Carbs=150 grams
• Fat=30 grams
• Calorie totals=1470

Actual totals

• Pro=149.5 grams
• Carbs=145 grams
• Fat=49 grams:(
• Calorie totals=1619

Calories a little high but had gym in school today and went to weight room lifted light but enough to burn some of those calories. Low days are pretty much a regular day of eating. High days I have to absolutely stuff myself.

Weight today=149
(( weight will be measured 3pm everyday. I'm aware that weight will fluctuate so at the end of each week I'll take the average of the weight and monitor my gains that way))

Only supplements I'm taking during this is Whey Protien.

No workout for tonight

Maybe for now, since you are just starting out bulking, you should just adhere to Dr. X's sticky on bulking. You really don't need to carb cycle yet because your gains should come no matter what. But, to loosely follow some carb cycling tips, I'd say:

-Workout days: 50 grams breakfast, 30-50 grams preworkout meal, 50-100 grams postworkout shake (50/50 malto-dextrose)

-Nonworkout days: 50 grams breakfast, then do a carb cut-off by 4-5pm. You really don't need to involve yourself at 16 beyond that.

Day 3
 

High carb/workout day

Weigh in=149

Goal

• Protien=150
• Carbs=450
• Fat=30
• Calories=2670

Actual

• Protien=166.5
• Carbs=379.5
• Fat=38
• Calories=2526

Calories over all are close. I eat 6 meals as is to reach 380 carbs any input on if I should eat a 7th meal with that I could get around another 60 grams.

Heres an example of what I eat during the day

Morning
Fiberone

• Pro=12
• Carbs=60
• Fat=6

OJ

• Pro=12
• Carbs=26
• Fat=0

Lunch school lunch:cool:
Taco

• Pro=29.5
• Carbs=30.5
• Fat=14

Milk

• Pro=9
• Carbs=31
• Fat=2.5

snack 3:30
turkey sandwich

• Pro=12
• Carbs=34
• Fat=0

dinner
taco shell (was in a taco mood today)

• Pro=4
• Carbs=28
• Fat=2.5

Brown Rice

• Pro=6
• Carbs=64
• Fat=2

Corn

• Pro=4
• Carbs=36
• Fat=1

Peas

• Pro=4
• Carbs=12
• Fat=0

pre workout
shake

• Pro=25
• Carbs=13
• Fat=2

rice

• Pro=3
• Carbs=32
• Fat=1

post w/o
Shake

• Pro=46
• Carbs=13
• Fat=7

So there it is any comments on what could be changed would be nice.

For workout today was Bi's and Back

Bis: (all 5x5)
DB curls
Curl bar
Hammercurls

Back:
Pulldown (7x5)
Pull-ups
wide grip 5x5
norm. grip 5x5
close grip 5x5

Then chin-ups same as above

Had great workout felt exhausted afterwards
That concludes day 3