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B's Summer CL-ean BULK (G-MAG/PW/GG)

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  • B's Summer CL-ean BULK (G-MAG/PW/GG)

    This is going to be my first log. however i have been logging my nutrition for a while now (fitday) and I feel that nows a good time to start my first bulking log. I am currently 20 years old and attending College full-time. My current goal is to add 10-15 lbs off solid mass on my next bulk. Right now i am 6'7" and 220 lbs at 8-12%bf. I consume ~ 4,000 cals a day with a 40-30-30 breakdown P/C/F. i will post my daily Supplement, Training and Nutrition.

    Supplements:
    ON 100% Fruit Punch (10 AM, 4 PM-PreWO, 530-PostWO)
    Muscle Milk - Before Bed
    CL Green MAGnitude - 30 min PreWO
    CL GlycerGrow - 2 scoop 30 min PreWO, 2 scoops pre/durin PreWO
    CL PurpleWraath - 1 scoop 15 min PreWO, 1 scoop during
    HP CEE - PostWO
    ON Fish Oil - 2 caps 3xdaily w/meals
    NOW Adam - 1 first meal and one with last
    AEE - Higher Power Arginine Ethyl Ester - 3g before bed/WO depending
    Dextrose/MaltoDextrin - PostWO
    Genetics

  • #2
    Measurements:
    Age: 20
    Sex: Male
    Height: 6'7"

    Weight: 220
    Chest: 42.50
    Waist: 34
    Arms: 15.5
    Thigh: 21.5
    Calve: 16

    My split is going to be as follows:

    Monday: Chest/Abs + 30 minutes of different basketball drills
    Tuesday: Back/Calves + 30 minutes of different basketball drills
    Wendsday: Cardio = Pick-Up basketballl games 60 min +
    Thursday: Delt/Trap
    Friday: Bicep/Tricep/Forearm
    Saturday: Legs
    Sunday: Plyometrics/Cardio = PLYO + Pick-Up basketballl games 60 min

    right now i am around 4,000 cals, how much should i up this for a bulk? i dont want to add on any bf if i dont have to (summer).

    Sample diet: i try and consume 2-3 gallons of water a day
    7am: Wake up
    7:15: 1 scoop whey, 1/2 cup oatmeal , ADAM-Multi
    7:45 2 whole egg/3 egg white, 2 fish oil tabs, banana
    11:00 1 can tuna/1 cup rice/handful of mixed nuts
    2:00pm Chicken breast/1 cup rice/ 2 cups baby spinach/ 2 fish oils
    5:00 1 scoop whey/ 3/4 cup oats
    5:30 1 scoop G-MAG/2 scoops GlycerGROW
    5:45 1 scoop Purple Wraath/ 2 scoops GG
    6:00 GYM
    Immedialy Post Workout: 40g Dex/Malto, 1/2 cup oats, 2 scoops whey, 5g CEE, 1 scoop GG
    8:00 Dinner - 8 oz steak sweet potatoe, 1/2 cup Brown Rice, 1 cup baby spinach
    10:30pm 1 serving Muscle Milk, 3g Arginine Ehtyl Ester
    CALORIES: ~ 3,800 with a 40-30-30 split (P-C-F)

    I appreciate any constructive criticism!
    Last edited by brett4271; 06-26-2006, 01:34 PM.
    Genetics

    Comment


    • #3
      looking good, glad to have you on board here brett. good luck
      REDuction SHOTS are Now Here!

      Out Now:
      Orange OxiMega (Fish Oil & Greens)
      Purple Psyko
      Gold Feast
      Blue Gene
      Blue Growth
      REDuction AM/PM Shots
      REDuction AM/PM (and PM solo)
      Orange TRIad
      White Flood (5 Flavors)
      Black Hole
      Green MAGnitude (apple or lemonade)
      Green Bulge
      White Blood 2
      Purple Wraath (grape or lemonade)
      Blue Up
      Blue Up (Stim-Free)
      GlycerGrow (Elements line)
      CLAmore (Elements Line)

      Toll Free: (800) 692-4558
      Tank "@" ControlledLabs.com

      Comment


      • #4
        I have been experiencing extreme sourness in my joints in my arms for the last week or so, could this be from any of the Supps im taking? and what can i do to help minimize this??
        and whats Black *****????????????????????????????????????????????? ????????????????
        Genetics

        Comment


        • #5
          Day 1: Chest
          Supps:
          PRE Workout
          45 Minutes - AEE
          30 MInutes - 2 scoops GG, 1 scoop G-MAG
          10 minutes - 1 scoop PW, 2 scoops GG

          POST Workout
          Immediatly - 40g Dex/Malto, 5g CEE
          15 Minutes - 2 scoops Whey, 1/2 cup Oats

          Workout:
          Exercise Training Log
          1. DB Bench [ 4 Sets ]
          15x60 | 8x65 | 8x70 | 6x70 | - | - |
          --------------------------------------------------------------------------------
          2. DB Flys [ 3 Sets ]
          30x30 | 30x30 | 30x30 | - | - | - |
          --------------------------------------------------------------------------------
          3. BB Incline Bench [ 3 Sets ]
          10x135 | 8x135 | 8x135 | - | - | - |
          --------------------------------------------------------------------------------
          4. BB Decline Bench [ 3 Sets ]
          8x155 | 10x135 | 10x135 | - | - | - |
          --------------------------------------------------------------------------------
          5. Cable Low to High [ 3 Sets ]
          10x20 | 10x20 | 10x20 | - | - | - |
          --------------------------------------------------------------------------------
          6. ButterFly Machine [ 4 Sets ]
          15x100 | 15x110 | 15x110 | - | - | - |

          Notes:
          Worked out with a partner, tried a new routine. I havent done DB Bench in forever so im hoping I can start putting up some weight in the near future. Energy was solid, but tommorow i plan on drinking 1 scoop of P-WRAATH during my workout.
          Last edited by brett4271; 06-27-2006, 07:19 PM.
          Genetics

          Comment


          • #6
            Day 2: Back
            Supps:
            PRE Workout

            45 Minutes - AEE
            30 MInutes - 2 scoops GG, 1 scoop G-MAG
            10 minutes - 1 scoop PW, 2 scoops GG
            During - 1 scoop PW

            POST Workout
            Immediatly - 40g Dex/Malto, 5g CEE
            15 Minutes - 2 scoops Whey, 1/2 cup Oats


            Pre-Bed:

            1 serving Muscle Milk, 3g AEE

            Calories:3,800
            (Percentage)
            Protein: 424g 44%
            Carbs: 242g 26%
            Fat: 101g 23%



            Workout:

            Exercise Training Log
            1. Wide-Grip PullDown [ 4 Sets ]
            15x115 | 8x145 | 8x145 | 8x160 | 8x160 | - |
            --------------------------------------------------------------------------------
            2. DeadLifts [ 3 Sets ]
            15x135 | 12x155 | 8x185 | 6x205 | - | - |
            --------------------------------------------------------------------------------
            3. HS Iso Frontal Pulldon [ 4 Sets ]
            15x140 | 12x180 | 7x200 | 6x200 | - | - |
            --------------------------------------------------------------------------------
            4. DB Shrug [ 3 Sets ]
            12x45 | 15x65 | 8x80 | 8x80 | - | - |
            --------------------------------------------------------------------------------
            5. V-bar Seated Row [ 3 Sets ]
            15x100 | 10x150 | 6x165 | 6x165 | - | - |


            Notes:
            Solid workout today, I felt good all the way through. Weighed in at 223, I am starting to notice some fullness in my whole upper-body. I drank almost 2 gallons of water throughout the day today so I think it might be the GG starting to kick in. I am also thinking of upping my calories around week 3, right now im eating around 4,000 and was thinking of upping to to 4,500 or 5,000. It all depends on how my progression is going.


            Quick question for one of the GG experts (PU, tank, anybody?) I am going to be playing basktball at UCF in tha fall as a preferred walk-on. Tryouts are in early October and I am wondering at what point i should stop taking GG since it is prohibited by the NCAA?
            Last edited by brett4271; 06-28-2006, 07:21 PM.
            Genetics

            Comment


            • #7
              Originally posted by brett4271
              Day 2: Back
              Supps:
              PRE Workout

              45 Minutes - AEE
              30 MInutes - 2 scoops GG, 1 scoop G-MAG
              10 minutes - 1 scoop PW, 2 scoops GG
              During - 1 scoop PW

              POST Workout
              Immediatly - 40g Dex/Malto, 5g CEE
              15 Minutes - 2 scoops Whey, 1/2 cup Oats


              Pre-Bed:

              1 serving Muscle Milk, 3g AEE

              Calories:3,800
              (Percentage)
              Protein: 424g 44%
              Carbs: 242g 26%
              Fat: 101g 23%



              Workout:

              Exercise Training Log
              1. Wide-Grip PullDown [ 4 Sets ]
              15x115 | 8x145 | 8x145 | 8x160 | 8x160 | - |
              --------------------------------------------------------------------------------
              2. DeadLifts [ 3 Sets ]
              15x135 | 12x155 | 8x185 | 6x205 | - | - |
              --------------------------------------------------------------------------------
              3. HS Iso Frontal Pulldon [ 4 Sets ]
              15x140 | 12x180 | 7x200 | 6x200 | - | - |
              --------------------------------------------------------------------------------
              4. DB Shrug [ 3 Sets ]
              12x45 | 15x65 | 8x80 | 8x80 | - | - |
              --------------------------------------------------------------------------------
              5. V-bar Seated Row [ 3 Sets ]
              15x100 | 10x150 | 6x165 | 6x165 | - | - |


              Notes:
              Solid workout today, I felt good all the way through. Weighed in at 223, I am starting to notice some fullness in my whole upper-body. I drank almost 2 gallons of water throughout the day today so I think it might be the GG starting to kick in. I am also thinking of upping my calories around week 3, right now im eating around 4,000 and was thinking of upping to to 4,500 or 5,000. It all depends on how my progression is going.


              Quick question for one of the GG experts (PU, tank, anybody?) I am going to be playing basktball at UCF in tha fall as a preferred walk-on. Tryouts are in early October and I am wondering at what point i should stop taking GG since it is prohibited by the NCAA?
              looking good, let us know if you are still unclear about the gg and ncaa.
              REDuction SHOTS are Now Here!

              Out Now:
              Orange OxiMega (Fish Oil & Greens)
              Purple Psyko
              Gold Feast
              Blue Gene
              Blue Growth
              REDuction AM/PM Shots
              REDuction AM/PM (and PM solo)
              Orange TRIad
              White Flood (5 Flavors)
              Black Hole
              Green MAGnitude (apple or lemonade)
              Green Bulge
              White Blood 2
              Purple Wraath (grape or lemonade)
              Blue Up
              Blue Up (Stim-Free)
              GlycerGrow (Elements line)
              CLAmore (Elements Line)

              Toll Free: (800) 692-4558
              Tank "@" ControlledLabs.com

              Comment


              • #8
                Day 3: Cardio / Legs


                Supps:

                PRE Workout
                30 MInutes - 2 scoops GG, 1 scoop G-MAG (+3g Cee (Thought i would try the taste)
                10 minutes - 1 scoop PW, 2 scoops GG
                During - 1 scoop PW

                POST Workout
                Immediatly - 40g Dex/Malto, 5g CEE
                15 Minutes - 2 scoops Whey, 1/2 cup Oats


                Pre-Bed:
                1 serving Muscle Milk, 3g AEE

                Weighed in agt 223 which is 3-5lbs more than i have ever weighed there, i am going to take measurements in the morning upon waking.


                Cardio:

                - Pick-Up basketball - 60 Minutes (90% effort)


                Workout:
                Exercise Training Log
                1. BB Squat [ 4 Sets ]
                15x135 | 12x155 | 6x185 | 6x205 | - | - |
                --------------------------------------------------------------------------------
                2. Leg Curl [ 4 Sets ]
                15x110 | 8x140 | 8x155 | 7x155 | - | - |
                --------------------------------------------------------------------------------
                3. MTS Leg Extension [ 4 Sets ]
                15x100 | 10x180 | 8x210 | 8x230 | - | - |

                Notes:
                Felt good all day today, got to the gym ready to people. There was some solid competition out there today so I played harder than I was planning. Legs were a little shaky from the cardio but I was focused and pumped out some reps, Next week i will not be doing cardio with my leg workout's, i feel like i left this workout a little abbreviated (but i was in the gym for 2 hr!) Legs felt solid all the way through my workout, I am just dreading the intense soreness to come. I am still feeling intense soreness in my chest area from my tuesday, I plan on taking tommorow off and trying to recover....
                Genetics

                Comment


                • #9
                  Day 4: Bicep/Abs 6/30/06


                  Supps:

                  45 Minutes - 3g AEE
                  30 MInutes - 2 scoops GG, 1 scoop G-MAG (+3g Cee (Thought i would try the taste)
                  10 minutes - 1 scoop PW, 2 scoops GG
                  During - 1 scoop PW

                  POST Workout
                  Immediatly - 40g Dex/Malto, 5g CEE
                  15 Minutes - 2 scoops Whey, 1/2 cup Oats


                  Pre-Bed:
                  1 serving Muscle Milk, 3g AEE

                  Weighed in at 223 which is 3-5lbs more than i have ever weighed there, i am going to take measurements in the morning upon waking.


                  Cardio:

                  - Pick-Up basketball - 60 Minutes (90% effort)


                  Workout:
                  Exercise Training Log
                  1. Barbell Curl [ 4 Sets ]
                  15x65 | 10x95 | 8x105 | 6x115 | 6x115 | - |
                  --------------------------------------------------------------------------------
                  2. Seated Hammer Curl [ 3 Sets ]
                  12x35 | 10x40 | 8x45 | 8x45 | - | - |
                  --------------------------------------------------------------------------------
                  3. EZ Bar Preacher Curls [ 3 Sets ]
                  15x45 | 8x65 | 8x65 | - | - | - |
                  --------------------------------------------------------------------------------
                  4. Partial (X-rep) BB Curl 3xrep count [ 4 Sets ]
                  10x65 | 10x75 | 10x75 | - | - | - |
                  --------------------------------------------------------------------------------
                  5. Flat Bench Leg Raise (Weight In Between Feet) [ 4 Sets ]
                  10x25 | 10x25 | 10x25 | - | - | - |
                  --------------------------------------------------------------------------------
                  6. Ball Crunch (Weighted) [ 4 Sets ]
                  20x15 | 20x15 | 20x15 | - | - | - |
                  --------------------------------------------------------------------------------
                  7. Oblique Machine (each Direction) [ 4 Sets ]
                  20x90 | 20x90 | - | - | - | - |


                  Notes:
                  posting this from friday, My car broke down at the beach and i have been out there since saturday thanks the mechanics being closed all weekend. I will post my details from my alcohol/junk food binge that I went on at the beach
                  Attached Files
                  Genetics

                  Comment


                  • #10
                    Days 5-8: Beach

                    Supps: NONE

                    Notes:
                    Went to the beach on saturday and my car broke down on the way home sunday. i called AAA and they towed me to the nearest car repair place but they were closed until after the 4th of July. So I just stayed at the beach and partied my ass off. My diet over the past 4 days was terrible, there was nothing but munchies around and I was drinking beer constantly. I took some pictures when i got home last night because I got a little sloppy at the beach and I am only 4 days into my log so I will consider these initial Pictures. Today is my Chest Day and I am looking forward to finally
                    ing some IRON!
                    Genetics

                    Comment


                    • #11
                      I’m loving the log so far, man.

                      Your joints still acting up at all? I suppose that the element of ‘partying hella’ would make things now a little bias, but hopefully you heal quickly.

                      Comment


                      • #12
                        thanks man, its cool to see that other people are watching my progress. After I was starting to look awesome after my first week on the stack, but my little "vacation" haulted my progress in its tracts. My nutrition has been good today so far and I am looking forward to Hitting the Gym hard after work.
                        Genetics

                        Comment


                        • #13
                          Typical Day's Nutrition:

                          7:00 am Wake Up
                          7:15 2 scoops ON Whey, 3/4 Cup Oats
                          7:45 3 Egg White/ 2 Whole eggs, 1/4 Tsp. Olive Oil, 1 Adam (multi), 2 Fish Oil Caps, Banana
                          11:00 1 can Chunk Light Tuna, 1 cup Brown Rice, 1.5 scoop On Whey,
                          2:00 pm 8 oz Chicken Breast, 1 cup Veggies, Granny Smith Apple, 1 cup Brown Rice, 2 Fish Oil Caps
                          4:45 1/2 cup rice, 1 serving Muscle Milk
                          5:15 1 scoop G-Mag , 2 scoops G-GROW
                          5:30 add 2 scoops PW to shaker and 2 scoops of GG in the mouth then head to the gym.
                          6:45-7 40g Dex/Malto Mix, 3g CEE followed by 3/4 cup Oats, 2 scoops ON Whey 10 minutes later
                          8:00 Lean Steak ~ 8-10 Ounces, Sweetpotatoe, 1 cup veggies (baby spinach, broccolli etc), 1 ADAM, 2 Fish oil Caps
                          10:30 1 serving Muscle milk, 3g Arginine Ethyl Ester
                          10:45 Go to bed


                          Fat: 77g 16%
                          Carb: 365g 37%
                          Protein: 440g 43%
                          Totals: ~ 4,000 Cals

                          If anybody has any opinions or pointers that I can use to change my diet please let me know!

                          Genetics

                          Comment


                          • #14
                            Day 9: Chest 07/05/06

                            Supps:
                            30 MInutes - 2 scoops GG, 1 scoop G-MAG (+3g Cee (Thought i would try the taste)
                            10 minutes - 1 scoop PW, 2 scoops GG
                            During - 1 scoop PW
                            POST Workout
                            Immediatly - 40g Dex/Malto, 5g CEE
                            15 Minutes - 2 scoops Whey, 1/2 cup Oats

                            Pre-Bed:
                            1 serving Muscle Milk, 3g AEE
                            Weighed in at 222, but i feel a little chubby after cheating on my diet and boozing for 4 days.

                            Cardio:

                            - Pick-Up basketball - 1 game, started to feel sick shortly into first game.

                            Workout:
                            1. DB Bench [ 5 Sets ]
                            15x45 | 12x65 | 8x75 | 8x80 | 6x80 | - |
                            --------------------------------------------------------------------------------
                            2. DB Fly\'s [ 2 Sets ]
                            30x30 | 30x25 | - | - | - | - |
                            --------------------------------------------------------------------------------
                            3. BB Incline [ 3 Sets ]
                            8x135 | 8x135 | 8x135 | - | - | - |
                            --------------------------------------------------------------------------------
                            4. HS Iso-Lat Decline Press [ 3 Sets ]
                            8x180 | 8x180 | 6x200 | - | - | - |
                            --------------------------------------------------------------------------------
                            5. Pec Fly Machine [ 4 Sets ]
                            15x120 | 10x130 | 10x140 | 8x140 | - | - |

                            Notes:
                            Felt sick after running for about 5 minutes, but i played through it. After playing though i had to run to the bathroom and let out some explosive diarhea. I think this is from drinking to many Whey shakes today even though I didnt drink anymore than normal.
                            Workout was still solid, Chest feels nice and swole right now.
                            Genetics

                            Comment


                            • #15
                              Day 10: Back/Traps

                              Supps:


                              PRE Workout

                              30 MInutes - 2 scoops GG, 1 scoop G-MAG +3g CEE
                              10 minutes - 1 scoop PW, 2 scoops GG
                              During - 1 scoop PW

                              POST Workout
                              Immediatly - 40g Dex/Malto, 5g CEE
                              15 Minutes - 2 scoops Whey, 1/2 cup Oats


                              Pre-Bed:

                              1 serving Muscle Milk, 3g AEE

                              Weight:
                              218

                              Workout:


                              1. Wide-Grip Pulldown [ 4 Sets ]
                              15x115 | 10x130 | 10x140 | 8x160 | 8x160 | - |
                              --------------------------------------------------------------------------------
                              2. BB DeadLift [ 3 Sets ]
                              15x135 | 12x155 | 12x155 | 12x155 | - | - |
                              --------------------------------------------------------------------------------
                              3. V-Bar Seated Row [ 4 Sets ]
                              15x100 | 10x150 | 8x165 | 8x165 | 8x180 | - |
                              --------------------------------------------------------------------------------
                              4. HS Iso-Front Pulldown [ 3 Sets ]
                              15x140 | 8x200 | 8x210 | 8x210 | - | - |
                              --------------------------------------------------------------------------------
                              5. Smith Mach. Upright Row [ 4 Sets ]
                              12x50 | 8x70 | 8x80 | 8x80 | - | - |
                              --------------------------------------------------------------------------------
                              6. Seated DB Shrugs [ 3 Sets ]
                              15x45 | 12x45 | 12x45 | - | - | - |

                              Notes: Solid Energy during workout, except I started to get a little headache at one point. Nothing to worry about though, it seemed to go away rather quickly. I have also noticed that my soreness in my joints has gone away. On a sidenote I ordered some more protein today, Cytosport's Complete Whey (couldnt beat 5lbs for 22 with a stick) and I picked up Syntrax's Matrix 5.0 (Liked the profile of Whey-Milk-Egg Proteins). Hopefully I will be pleased with the taste when they arrive.
                              Last edited by brett4271; 07-06-2006, 06:53 PM.
                              Genetics

                              Comment

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