JavaScript is disabled
Our website requires JavaScript to function properly. For a better experience, please enable JavaScript in your browser settings before proceeding.
Be careful with that "bulk" stuff. People take that way too loose. You might get stronger, but you'll also get fatter. You will have to eat enough calories to build mass, but not so much that you can't burn it all. A good nutrition tracking all like Nutrionix is a great help. Get used to weighing your food so you know what you're ingesting. Try to eat between .8 and 1g of protein for your desired body weight per day. Depending on your glucose tolerance, you can determine what the rest of your calorie load is. Since my glucose tolerance isn't great, the rest of my calories is mostly fats.
I am using myfitnesspal to track food intake. Right now I am trying to get in the consistent habit of tracking. Once I get that habit down, I will worry about what I am tracking. I can only handle so many chores, efforts and restrictions at a time.
 
Something that really helps me is planning meals. I eat meat as the main course for almost every meal. White fish, shellfish, venison, chicken, salmon, pork, and beef (lowest calorie density to highest in that order). If I know I am having a calorie-dense meal (like a ribeye), I will choose a low density meat for the other meals (like cod).

An example of calorie density, protein is 4 kcal per gram, carbohydrates is 4 kcal, and fats are 9 kcal. So the more grams of fat, the more calorie dense. This creates a struggle between fullness and taste. If you like being full, a low fat diet helps. If you want something that tastes good, you'll eat more fat (most likely) and may have to sacrifice the feeling of fullness you get from bulkier/less calorie-dense food.
 
I am using myfitnesspal to track food intake. Right now I am trying to get in the consistent habit of tracking. Once I get that habit down, I will worry about what I am tracking. I can only handle so many chores, efforts and restrictions at a time.
If you eat packaged food, you can probably just scan the bar code and weigh the food. Pretty simple. I created 10 days of food and screen shotted them. Each day gives me a little something different for variety. Each day is at least 200g of protein and is between 1800 and 2000 calories. So it doesn't matter which meal plan I follow that day as long as I pick from the 10 screen shots. Makes life pretty easy.
 
If you eat packaged food, you can probably just scan the bar code and weigh the food. Pretty simple. I created 10 days of food and screen shotted them. Each day gives me a little something different for variety. Each day is at least 200g of protein and is between 1800 and 2000 calories. So it doesn't matter which meal plan I follow that day as long as I pick from the 10 screen shots. Makes life pretty easy.
I have thought about meal prepping and/or segregating my food for the entire week on a Sunday and entering everything under one day in the app. Let's say I'm aiming for 3000 calories a day. I would meal prep 21k calories for the week. That way the only entries I would have to make during the week would be items not budgeted for or if I don't eat something I did budget for.
 
I have thought about meal prepping and/or segregating my food for the entire week on a Sunday and entering everything under one day in the app. Let's say I'm aiming for 3000 calories a day. I would meal prep 21k calories for the week. That way the only entries I would have to make during the week would be items not budgeted for or if I don't eat something I did budget for.
Once you log a day of food on my app, I can just copy onto a different date. So the work is just making the plans the first time and then weighing portions to conform to it. I am trying to lose weight, and so far I'm down about 45lbs. Here is an example:

IMG_1268.png
 
I have thought about meal prepping and/or segregating my food for the entire week on a Sunday and entering everything under one day in the app. Let's say I'm aiming for 3000 calories a day. I would meal prep 21k calories for the week. That way the only entries I would have to make during the week would be items not budgeted for or if I don't eat something I did budget for.
When you start to meal prep, remember that's another new thread. 👍
 
After determining my one rep max for bench, squat and deadlift, I arrived at 695lbs total. That leaves me with 305lbs to reach the 1000lb goal.

I am setting a monthly goal of adding 20lbs total, spread between the three lifts. I am not expecting that I will gain equal amounts in all three lifts, so the added weight may be in different proportions from month to month. I also understand that linear progression does not continue forever. I will do the best I can and deal with plateaus as they arise.


Edit: I am going to add a 5x5 exercise targeting biceps on my arm day. I expect to reach a plateau early on with bicep exercise. That will give me a chance to experiment with breaking through the plateau before they occur in the compound lifts.
 
Last Edited:
I am switching from bulking phase to cutting phase, early. I was going to wait until I reached the 1000lb club with lifts but I can't wait for that. I reached the last hole on my pants belt and do not want to buy a larger belt.

I will continue with my attempts at reaching a 1000lbs in the big three lifts but I suspect progress will stall or reverse after entering into calorie deficit.

While I have made substantial gains in strength over that last few months, it has not translated into visible muscle growth. Perhaps there is new muscle under the fat?

I will weigh myself this weekend and figure out approximately how much weight I want to cut. I am guessing between 200 and 220lb might be a comfortable weight to try and stabilize at.
 
I am switching from bulking phase to cutting phase, early. I was going to wait until I reached the 1000lb club with lifts but I can't wait for that. I reached the last hole on my pants belt and do not want to buy a larger belt.

I will continue with my attempts at reaching a 1000lbs in the big three lifts but I suspect progress will stall or reverse after entering into calorie deficit.

While I have made substantial gains in strength over that last few months, it has not translated into visible muscle growth. Perhaps there is new muscle under the fat?

I will weigh myself this weekend and figure out approximately how much weight I want to cut. I am guessing between 200 and 220lb might be a comfortable weight to try and stabilize at.
Bulking phase is over. Weight has ballooned up to 252.6 as of this morning. Unfortunately I think most of the gain is fat not muscle. I have greatly improved strength though, so the surplus calories weren't completely wasted. I am going to put together cutting phase plan today and implement it beginning Monday.

1000005005.jpg


Deadlifting 300lbs 5x5+ this morning.


1000005006.jpg

Edit: looking back at start of this thread I weighed 240lbs so that's a little over 3lbs of weight gain a month over the last 4 months. If I can reverse that to a 3lb weight reduction each month for the rest of the year, while maintaining 1000lb goal progress, that will be great.
 
Last Edited:
Bulking phase is over. Weight has ballooned up to 252.6 as of this morning. Unfortunately I think most of the gain is fat not muscle. I have greatly improved strength though, so the surplus calories weren't completely wasted. I am going to put together cutting phase plan today and implement it beginning Monday.

View attachment 2025756


Deadlifting 300lbs 5x5+ this morning.


View attachment 2025758

Edit: looking back at start of this thread I weighed 240lbs so that's a little over 3lbs of weight gain a month over the last 4 months. If I can reverse that to a 3lb weight reduction each month for the rest of the year, while maintaining 1000lb goal progress, that will be great.
The hard truth is that you're not going to see body recomposition without a significant change in your diet. You absolutely need to hit your macros to see that occur. Like many others, you'll need to decide if all of that work, dedication, and sacrifice is worth it for you to attain that end goal.
 
I am going to try and stick with meat, legumes, veggies and low carb bread products on non-gym days (4 days a week) and normal diet on gym days (3 days a week). Assuming I don't over-indulge on gym days I should slowly drop some weight. An average of a half pound a week weight loss would be ideal. That would get me down to around 220 (hydrated) by the end of year.

As soon as my 1000lb lifting goal is met, I will consider adding additional weight loss measures, if necessary. Between now and then, gym focus will be strictly on three lifts. Home efforts will be on diet and increasing sleep.

Weigh ins will be weekly, on Sunday mornings, and reported in this thread.

New gym schedule is:

Tuesday, Squat day.

Wednesday, Bench Press day.

Saturday, Deadlift Day.
 
You have to be in a caloric deficit while still attaining your protein macro goal after determining your BMR (Basal Metabolic Rate). There are tons of videos and info on doing a "lean bulk".

You won't come anywhere near the target of reaching your goal eating what you want, especially if it's sweets, processed or fast food.
 
Bulking phase is over. Weight has ballooned up to 252.6 as of this morning. Unfortunately I think most of the gain is fat not muscle. I have greatly improved strength though, so the surplus calories weren't completely wasted. I am going to put together cutting phase plan today and implement it beginning Monday.

View attachment 2025756


Deadlifting 300lbs 5x5+ this morning.


View attachment 2025758

Edit: looking back at start of this thread I weighed 240lbs so that's a little over 3lbs of weight gain a month over the last 4 months. If I can reverse that to a 3lb weight reduction each month for the rest of the year, while maintaining 1000lb goal progress, that will be great.
First week into diet and down almost 2lbs. From 252.6 to 250.8


1000005027.jpg
 

Upcoming Events

Roseburg Rod and Gun Club Gun Show
  • Roseburg, OR
Redmond Gun Show
  • Redmond, OR

New Classified Ads

Back Top