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The X-Files:Operation Bulk(Phase II)
*Selected Agent: Cboesger*
Introduction
I have now been on my current bulk for 120 days and have gone from 135lbs to 162lbs. I have done a good job warding off fat gains while increasing LBM by keeping a very clean diet(more detail later) and a training program that I have found to provide me with the best results(more detail later). I am extremely dedicated to doing the best that I can do and then pushing myself beyond that point. The first thing that I want to point out is that I realize that diet and training make results and supplements only help out when those in tandem are perfect , I will be making no excuses along the way for failure and short comings. I will be completely honest with everything I post and will provide the best detail I can. With all that being said I am very excited to be running this stack and am hoping for some great results.
About Me
Name: Chris
Age: 19
Sex: Male
Height: 6' 2"
Starting Weight: 162 lbs
Bodytype: Endo/Meso
Age: 19
Sex: Male
Height: 6' 2"
Starting Weight: 162 lbs
Bodytype: Endo/Meso
Current Measurements
-Weight:162 lbs
-Bodyfat%:6.5%(Estimated/Calipers)
-Blood Pressure*:116/82
-Cholesterol Total/HDL/VLDL/LDL**: 184/74/14/96
-Total Cholesterol/HDL Ratio**:2.6
-Triglyceride:69
-Waist:26.625"
-Hips:31.625"
-Chest:39.125"
-Shoulders:46.25
-Arms/Biceps:13.00"
-Forearms:11.00"
-Thighs/Quads:20.625"
-Calves:13.875"
*I will be keeping track of my blood pressure throughout this log because of recent accusations of X-Factor playing a role in increased blood pressure.
**I am also going to be tracking my Cholesterol because of the accusations of a raise in cholesterol as well.
-Bodyfat%:6.5%(Estimated/Calipers)
-Blood Pressure*:116/82
-Cholesterol Total/HDL/VLDL/LDL**: 184/74/14/96
-Total Cholesterol/HDL Ratio**:2.6
-Triglyceride:69
-Waist:26.625"
-Hips:31.625"
-Chest:39.125"
-Shoulders:46.25
-Arms/Biceps:13.00"
-Forearms:11.00"
-Thighs/Quads:20.625"
-Calves:13.875"
*I will be keeping track of my blood pressure throughout this log because of recent accusations of X-Factor playing a role in increased blood pressure.
**I am also going to be tracking my Cholesterol because of the accusations of a raise in cholesterol as well.
Goals
Short Term Goal: Increase weight to 175 lbs with minimum fat gains.
Long Term Goal: Increase weight to around 185-195 lbs while keeping BF% low.
Long Term Goal: Increase weight to around 185-195 lbs while keeping BF% low.
Background
I have been training seriously since I was 15.5 years old. This was in middle school when I decided that I wanted to PLAY football. I had been on the team since 6th grade but that was it, I was ON the team. I was tired on being on the sidelines and wanted to kick some ass on the field! So that was when I first got into lifting and intense cardio seriously. I noticed great results quickly and then a friend introduced me to creatine and that is where my supplement history begins. During this time I was able to get up to 235 lbs and saw alot of playing time. Once I reached my senior year however I had decided not to continue my career in football at a AAA or AA school and instead chose to attend college at Purdue for academic reasons. With having this decision made I decided that I did not like where I was at weight wise because of a bit of added fat I had and was not happy being "big". It was then, December 2005, I went on my "cut of doom" and started down a very dangerous and unhealthy road. I will say however that it started out great and cut to 180 lbs in a healthy way, but went south from there quickly. Long story short I ended up at a anorexic 135 lbs in January of 2007. I have since then joined this forum, corrected my terrible/unhealthy habits(which I new were bad), and have been making a great transformation for myself ever since.
Recap Of Weight History:
-December 2005-235 lbs-Picture,Picture2(On the left),Picture3(#53)
-July 2006-180 lbs-Picture,Picture2
-January 2007-135 lbs-Picture
-June 2007-162 lbs-Pictures
Recap Of Weight History:
-December 2005-235 lbs-Picture,Picture2(On the left),Picture3(#53)
-July 2006-180 lbs-Picture,Picture2
-January 2007-135 lbs-Picture
-June 2007-162 lbs-Pictures
Training Schedule
The schedule that I am running is the same one that I ran in high school and saw tremendous results from. The type of training that I am alluding to is the Pyramid Style in a Upper/Lower split through the week. For those of you who are not familiar with this training style I will give a short and to the point explanation of it and its benefits.
"The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use. The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. The reps go usually from 12/10/8/6/4 with the weight increasing with each set."
In between each Upper/Lower body pairing I do a light cardio day with HIIT along with stretching with resistance bands. This allows me to get great recovery and shorten my overall recovery time.
Upper Day Exercises(Monday & Thursday)::
- Bench
- DB Flyes
- Wide Grip Lat PullDown
- One Arm DB Row
- Shoulder Press
- Plate Raise
- BB Curl
- DB Curl
- Overhead DB Tricep Press
- Tricep Kickbacks
Lower Day Exercises(Tuesday & Friday)::
- Seated Leg Press
- Leg Extensions
- Wide Grip Lat PullDown
- Straight Leg Deadlift
- Leg Curls
- Seated Calf Raises
- Standing Heal Raises
- Various Ab Exercises
Cardio Day Exercises(Wednesday & Saturday)::
- 25 Minutes of Stretching With High Tension Resistance Band(Areas Worked Below)
- Chest
- Arms
- Back
- Hips
- Hamstrings
- Quads
- 20 Minutes Light Interval Cardio Training
- 5 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
Diet And Nutrition
This along with my training program is what is going to dictate my successes or failures. I realize the important of a great diet and have spent a long time compiling this diet to reflect how my body reacts and what has worked for me in the past. Basically my diet will revolve around CLEAN foods and more CLEAN foods. I also DO NOT cheat, I have learned, again from past experiences, that the temptation eventually subsides and you are better of in the long run for it. People with disagree with my on my philosophy but that is just my opinion and mindset.
My diet as of now is around 3000 calories but will have to up the calories along the way according to my gains.
Meal 1-6:00:
Meal 2-9:00:
Meal 3-12:00:
Meal 4-3:00:
Meal 5-6:00:
Meal 6-9:00:
Totals:~3000 kcal at a almost perfect 40%/40%/20% split of P/C/F
My diet as of now is around 3000 calories but will have to up the calories along the way according to my gains.
Meal 1-6:00:
- 3 Servings Trader Joes High Fiber Cereal
- 2 Egg Whites
- 1 Scoop ON Whey Shake
- 1/2 Tbsp Garden Of Life Extra Virgin Coconut Oil
- 1/2 oz Raw Almonds
Meal 2-9:00:
- 1 Cup Kashi Go-Lean Cereal
- 4 oz Chicken Breast
Meal 3-12:00:
- 1 Cup Whole Grain Brown Rice
- 8 oz No Sodium Added Chunk White Turkey Breast
- 2 Cups Fresh Broccoli
- 1/2 oz Raw Almonds
Meal 4-3:00:
- 1 Cup Oatmeal
- 1 Scoop ON Whey Shake
- 4 oz Chicken Breast
Meal 5-6:00:
- 2 Cups Oatmeal
- 8 Egg Omelet With Onions, Mushrooms and Green Peppers
Meal 6-9:00:
- 1 Cup Fat Free Cottage Cheese
- 2 tsp Soluble Fiber Powder
- 1 Scoop ON Whey Shake
- 1/2 Tbsp Garden Of Life Extra Virgin Coconut Oil
- 1/2 oz Raw Almonds
Totals:~3000 kcal at a almost perfect 40%/40%/20% split of P/C/F
Supplements & Timing
Supplements Being Used:
Supplement Cycle:
Supplement Timing:
5:30:
6:00:
9:00:
12:00:
3:00:
3:45:
4:00:
4:20:
4:30:Workout
5:30:
6:00:
9:00:
- Molecular Nutrition's X-Factor
- ThermoLife's E-BOL
- Designer Supplement's ActivaTe
- Controlled Lab's GreenMAGnitude
- Controlled Lab's Orange TRIad
- Controlled Lab's PurplE WrAAth
- Controlled Lab's WhiteFLOOD
- Controlled Lab's GlycerGrow(Used Sparingly If At All)
- Bulk Beta-Alanine
- Bulk Citrulline Malate
- Bulk BCAA's
- Bulk Glutamine
- Optimum Nutrition's 100% Whey Protein-Strawberry
- NOW 100% Pure Whey Isolate-Natural(For PWO Shake)
- Garden Of Life Extra Virgin Coconut Oil
- Trader Joe's Green Tea Extract Pills
- Trader Joe's Garlic Extract Pills
- Trader Joe's Fish Oil Pills
Supplement Cycle:
- Days 1-30 X-Factor/E-BOL
- Days 31-50 X-Factor/E-BOL/ActivaTe
- Days 50-60 E-BOL/ActivaTe
Supplement Timing:
5:30:
- 2.7 g Beta-Alanine
- 2.8 g Citrulline Malate
- 5 g Glutamine
6:00:
- 1 X-Factor
- 1 ActivaTe
- 3 Tablets Orange TRIad
- 3 Trader Joe's Green Tea Extract Pills
- 1 Trader Joe's Garlic Extract Pill
9:00:
- 2 E-BOL
12:00:
- 1 X-Factor
- 1 ActivaTe
3:00:
- 2 E-BOL
3:45:
- 2 X-Factor
- 1 ActivaTe
- 1 Scoop GreenMAGnitude
4:00:
- 2 Scoops WhiteFLOOD
4:20:
- 2.7 g Beta-Alanine
- 2.8 g Citrulline Malate
- 10 g BCAA
4:30:Workout
- 1 Scoop PurplE WrAAth
5:30:
- 5 g Glutamine
- 10 g BCAA
6:00:
- 1 ActivaTe
- 3 Tablets Orange TRIad
- 3 Trader Joe's Green Tea Extract Pills
- 1 Trader Joe's Garlic Extract Pill
- 1 Trader Joe's Fish Oil Pill
9:00:
- 2 E-BOL
- 5 g Glutamine
Closing Thoughts Before Operation Bulk Begins
As part of my log I will be providing daily workout updates with all weight and reps preformed. In addition to that workout comments and side effects will also be noted on a daily basis. Each Sunday I will be providing updated measurements as well, in order to help outline my progress. I strongly encourage you to ask questions if you have any and provide constructive criticism if there is a area that you feel I can improve on. My first workout will be posted on Monday and thus begins my 60 day Operation BULK!
Contact Information:
If you have any comments, questions or concerns please feel free to contact me via this log, PM or any of the following ways below.
Email:chris.boesger@korda.com
AIM:bozball71
Email:chris.boesger@korda.com
AIM:bozball71
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