The Plan

The long-term goal is to be a lean and mean 80 kg'er at some point.

That said, time to form myself a medium-term plan:

Bulk up to 78-80 kg, very slowly, ie eat a 250-300 kcals calorie surplus.
Should take me a good 7-8 months.
And then it's time to yet again lean out for the beach season.

I haven't completely exhausted my newbie gains yet so I'm gonna take one last jab at LP.

I think I'll keep doing the same brogramming I've been doing the last 5 months:

I'm going to reset all the big four by 5-10% and build back up.
Should take me 3-4 weeks and I'll be back smashing new PR's.
+2,5 kg jumps for FS, BP and DL.
+1 kg jumps for OHP
Probably taper down to smaller jumps for FS and BP as I progress.
Reset as needed.

This week I'll be eating at ~maintenace ie 2500-ish and gradually up the calories until at +300 or thereabouts.

Let us go!

First of all gj. Let me give you a pat on the back as well #nohomo
And gl for the plan gonna do something similar after I'm done cutting...if that ever happens

Slowly but surely climbing MT rippermore.

Noods? Noods.

Ty.
Sure it'll happen.
Updating ur log a bit more frequently than once a month might speed up the process tho...?

Yup, currently at a shouting distance from base-camp where loco and EV hang.
A long way to go, to reach the top, tho.
Maybe, just maybe, some day I'll be fistbumping with RealB and Emoken on the top.

I did take a few pics this morning, think I still carry 1-2 kg of adipose tissue I'd be happy to lose but then again it doesn't really make sense to get super-lean at this point.
Winter is coming.
A thicker fat-layer's gonna come handy on a cold February morning biking to work in a snow blizzard.

Anyway, I'll upload them later tonite.

ETA:
Oh yeah, forgot to add in my The Plan-post that I'll probably also be doing GTG-stuff (pushups, chins).
Most likely on off-days only.

Doubt that burns many calories

^10 kcals? 20?
It all adds up, man.

9.9.2014

Nose still runny and throat still sore.
Wasn't really feeling it, to say the least, but popped a 600mg of Ibuprofen and ate a couple of donuts pre-flop and everything went a'it, after all.

Bench
6x72,5 kg
8x67,5 kg
10x62,5 kg

Topset reset from 77,5.

Front-Squat
3x80 kg
4x72,5 kg

Topset reset from 85.
Depth still probably not DT-approved but getting close IMO.



Incline-DB-Flyes
3x12x12 kg's

One-Arm-DB-Row
2x8x34 kg
1x12x27 kg

Damn, was supposed to do 35/28.
That's what you get trusting your foggy memory instead of checking it out on your phone.
O well, next time then.

Front-Planks
+18,75 kg
10x10s

BB-Curls
35 kg
12, 10, 8

Completely ran out of gas with these.

N00ds update

Found an old shirtless pic of myself, dates all the way back to 2010 ie the days before I saw the light of barbell liftaments.
I definetely looked like it, too.



Meh.
Nice tan and vanity angle, bro.
Still too skinny, still lighter than an average 'Murican female who's a good 4-5 inches shorter.

Brb, putting on another 10 kilos.

dat v taper

less impressive because you're shorter than saw, but still

Time to bulk for 10-12 months imo

TY...

...o wait, I mean FU.

why?

Looked that up. 75 kilos.
Still ~5 kg off of that.
Gotta make that an EoY goal.

Anyways, while on the subject of average 'Muricans.
Made a random decision to eat like one yesterday, to kick off this bulking season.

In retrospect, I messed up by not having a nice tower of pancakes for breakfast, coupled with maybe a cupcake or two and perhaps enjoying a slice of apple-pie somewhere in there.
Hrmph, otherwise I think I did an ok job emulating the diet.



ETA:
Total damage; I'm thinking ~4k+ cals.
Out of which maybe 130g were from protein.

And on the third day he said: "Let there be traps."

Very good progress. Considering your goals I'd be fairly conservative with the bulking, like 1kg/month sounds alright, gotta think long term.

I'm confirmed mad jelly. 4-5 weeks to go until I can do something similar... I'm gonna kick it off w a nice 45cm pizza and a huge icecream (just dreaming out loud)

--

On the other topic...looking shredded brah, gj. How much are you looking to bulk?

Solid work Pummi. I think 80kg is unreasonable though. It think your ceiling is 75kg, and even that is going to take 5+ more years.

I like the programming and think the transformation is definitely top10 around here and maybe even top5.

I am 164 and to be as lean as you I probably have to hit sub158. So the difference between us is less than a couple of kilos of muscle mass. The difference between EV and myself is probably only .6 kilos of extra muscle he is carrying in his upperbody. We are all about the same height. Realb is shorter so can't really compare, but again i would say he has only maybe a kg or two above EV's upperbody (mostly lats). His legs are way better.

The point is, gain 4kg of muscle and you will be a beast. But that's a lot harder than it sounds. 5 years+. Well unless you get on the good stuff. And think about it 4kg seems very little but look at that amount of beef at the butcher's. It's facking huuuge. Now imagine adding those slabs plus a little fat on your body??? Equals George's St-Pierre.

Agree with Loco. Short of drugs I doubt you will be able to put on any appreciable weight without fat at your age/genetics/natural strength levels.

Nothing wrong with that though. You are good where you are at IMO, and did a good job to get there.

Haha yeah, I think in the latest pic I'm shrugging a bit, which makes them pop up, but a decent growth spurt there, for sure.

Thanks.
Hear ya, plan is to keep the surplus around 250-300 ie gain <1,25 kg a month.

Gluttony's where it's at.
4-5 weeks ain't nothing.

Thanks. I'm thinking 8-10 kilos, in 8-ish months.
And then cut back to 75-ish in the next 3-ish months.
One month of maintaining.
Rinse, repeat.

Thanks.

How could you not? 2 sets of squats per week.
Sweet.

Let's not go crazy here. Yet.
Work in progress.

Ima prove you boys wrong.

Get HUGE or suffocate on a pizza slice while tryin'.

10.9.2014

Biking
6 kms / n-a

Woke up with fullblown ebolaids. Couldn't even breathe through my nose. FML.
So, didn't bike to work but after work I biked to football practise with my oldest so might as well log that.

BW = 70,7 kg.
1 kilo up.
The American diet's working.

loco, QB,

Let's revisit Lyle McDonald's What’s My Genetic Muscular Potential? -article, shall we?

http://www.bodyrecomposition.com/mus...potential.html



I barely have one year of proper training under my belt so far.
Sure, overall, my training career is ~20 months but large chunks of it were kinda half-assing.

Going from my lowest point to my current state ie 60kg -> 70 kg took me 14 months, out of which almost half a year was a complete layoff.
3-4 months of bulking, 5-6 months completely off, 5 months cutting.

While the BW went from 60kg to 70kg my BF-% went from 10% to 13% (ish) I think.
So in other words I gained ~7 kg of muscle and ~3 kg of fat.

In the article there's also a link to this Maximum Muscular Bodyweight and Measurements Calculator -> http://www.weightrainer.net/bodypred.html

When I plug in my measurements it spits out this:

10% BF:



12% BF:



The chances I'd actually ever reach those stats naturally is like <1%.

And sure, I have a few factors working against me:
- I'm old. Got into the iron game 10 years too late basically.
- I'm a family man. Finding the time to hit the gym 3x/week is a stretch already.
- etc.

All that said,
80kg, 10-12% BF.
Attainable IMO.

I'm kinda rustled because our height, weight and lifts are around the same and yet you have like 10% lower bf%

gjdm

10% lower ie 13% vs 14,4%?

If we went ahead and got tank-tested (hydrostatic weighing or we that's called) I'd be surprised if the difference was much bigger than that.

...tan, angle, lighting, bodyfat distribution patterns, perception bias...etcetc.
Basically we're just looking at partial mirror selfies and throwing around wild guesstimates here, at best.
Too many variables at play.

11.9.2014

Still a bit sick.
Ibuprofen and nasal spray pre-flop and was able to keep soldiering on.

OHP
6x52 kg
8x47,5 kg
10x42,5 kg

Topset reset from 54 kg (I'm 90% sure last time's 55 was a typo)

Chins
+17,5 kg
6, 5
+5kg
8

DB-OHP
16,25 kg's
10, 10, 9

DB-Swings
3x12x31,25 kg

Side-Planks
+16,25 kg
8x10s (x5 + x3 per side)

Cut these short.
My obliques could handle the volume of 2x5x10s per side just fine but the elbow/upper part of my supporting arm always start acting up around halfway through the 2nd set and got sick of it.
Can't see that getting any better as I go up in weight.
Ima reduce the volume to 2x4x10s per side I think.

Hammer-Curls
3x11x15,75 kg's

My grill ran out of gas midway through grilling my post-WO nomzies.
That's the worstest.

lol at gas grilling

I thought you scandis came correct with **** like this

I'm too busy and impatient dude for charcoal.

Especially after a workout.

I figured a fire would start pretty fast using seal blubber instead of lighter fluid.