Derek's Bulking Guide - Week #1.

Here is week #1 with my full diet, supplement, and training plans! Watch as I gain 25 lbs of muscle!
Bulking - Week #1

NOTICE: This is article #1 of this series. Click HERE for the front page.


Monday, September 2nd


Workout

You can learn to do all of these exercises here.

My first day in the gym! Incredible workout. My legs have never been so pumped.

Leg Extensions (3 X 8-10) 215 X 12, 8, 8
Squats (2 X 20) 205 X 12, 135 X 10
Squats (3 X 4-6) 135 X 6, 6, 6
Leg Press (3 X 6-8) 180 X 8, 4, 90 X 10
Hamstring Curl (3 X 10-12) 160 X 12, 10, 100 X 10
Standing Calf raise (2 X 20-30) 200 X 20, 12
Seated calf raise (2 X 20-30) 90 X 20, 20
Leg Press Calf raise (2 X 20-30) 90 X 20, 12

My legs were toasted after the leg extensions. I knew this would pre-exhaust my quads, but jeez, that is ridiculous. Everything felt solid.

Diet

BBQ

This was the only meal that was not what I planned to eat. I decided, the only time I would eat cheat foods was when I'm with my family or out with friends. Even though I'll still eat good food at those times, just stuff I don't throughout a normal day. Anyways, my grandparents and other relatives came over. So I had chicken, corn bread, baked beans, a sausage, and salad around 5 PM. Nothing too bad.

Here is my diet. Meal number 7 and 8 will be changed up some throughout the week. The other meals will stay basically the way they are.

Monday, Wednesday, Friday

Breakfast 6:30 AM

Food Item Portion Protein Carb Fat Fiber Calories
Milk, skim 1 cup 8.00 12.00 0.20 0.00 81.80
Fat Free Cottage Cheese 1 cup 26.00 8.00 0.00 0.00 136.00
Quaker Oatmeal 1/2 cup 5.00 27.00 3.00 5.00 155.00
Flax Oil 1 TPSP 0.00 0.00 13.00 0.00 117.00
Sugar free chocolate 1 TBSP 0.50 3.00 0.00 0.00 14.00
Breakfast Totals: 39.50 50.00 16.20 5.00 503.80

Meal# 2 10:00 AM

Food Item Portion Protein Carb Fat Fiber Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 0.00 167.50
Brown Rice 1/4 cup 5.00 35.00 2.00 2.00 178.00
Broccoli, Fresh 1/2 2.50 4.50 0.25 3.50 30.25
Meal# 2 Totals: 40.50 40.50 5.75 5.50 375.75

Meal# 3 12:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Sugar 1/2 scoop 0.00 20.00 0.00 0.00 80.00
Opt Whey 1 Scoop 21.00 4.00 3.00 0.00 127.00
Meal# 2 Totals: 21.00 24.00 3.00 0.00 207.00

Meal# 4 1:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
VP2 Whey Protein 2 scoops 48.00 2.00 1.00 0.00 209.00
Sugar 1 1/4 scoops 0.00 50.00 0.00 0.00 200.00
Meal# 3 Totals: 48.00 52.00 1.00 0.00 409.00

Meal# 5 2:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Milk, skim 1 cup 8.00 12.00 0.20 0.00 81.80
Fat Free Cottage Cheese 1/2 cup 13.00 4.00 0.00 0.00 68.00
Flax Seed 1 TBSP 3.00 5.00 7.00 3.00 95.00
Sugar free chocolate 2 TBSP 1.00 6.00 0.00 0.00 28.00
Quaker Oatmeal 1/2 cup 5.00 27.00 3.00 5.00 155.00
Meal# 4 Totals: 30.00 54.00 10.20 8.00 427.80

Meal# 6 3:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Ny-Tro Pro 40 1 Packet 40.00 22.00 0.50 0.00 252.50
Meal# 5 Totals: 40.00 22.00 0.50 0.00 252.50

Meal# 7 5:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 0.00 167.50
Brown Rice 1/8 cup 2.50 17.50 1.00 1.00 89.00
Broccoli, Fresh 1/2 Spear, 90gm 2.50 4.50 0.25 3.50 30.25
Meal# 7 Totals: 38.00 23.00 4.75 4.50 286.75

Meal# 8 7:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Beef, Ground 93% Lean 4 oz 22.00 0.00 8.00 0.00 160.00
Potatoes, Sweet w/o skin, boiled 1 med potato 2.00 28.00 0.80 3.00 127.20
Broccoli, Fresh 1/2 Spear, 90gm 2.50 4.50 0.25 3.50 30.25
Meal# 8 Totals: 26.50 32.50 9.05 6.50 317.45

Meal #9 10:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Fat Free Cottage Cheese 1 1/2 cup 39.00 12.00 0.00 0.00 204.00
Milk, skim 1 cup 8.00 12.00 0.20 0.00 81.80
Flax Oil 1 TPSP 0.00 0.00 13.00 0.00 117.00
Dinner Totals: 47.00 24.00 13.20 0.00 402.80

Meal #10 2:30 AM

Food Item Portion Protein Carb Fat Fiber Calories
Milk, skim 1 cup 8 12 0.2 0 81.8
Opt Whey 1 Scoop 21.00 4.00 3.00 0.00 127.00
Meal #10 Totals: 29.00 16.00 3.2 0 208.8

Totals for Day #103
Protein Carb Fat Fiber Calories
359.50 338.00 66.85 29.50 3191.85

+ 6 Capsules CLA
+ 25 Liver Tablets

Meal number 10 is only if I wake up in the middle of the night to go to the bathroom. I figure, as long as I'm up, I might as well consume a decent meal. I woke up at 2:15 AM to go to the bathroom, so I gulped the skake.

Supplements

6:30 AM

6 liver tabs
1 multi-vitamin
500 mg vitamin C

Pre-workout

1000 mg Vitamin C
400 U.I. Vitamin E
300 mg ALA
5 grams BCAA
5 grams L-Glutamine
5 grams Creatine
6 liver tabs

Post Workout

1000 mg Vitamin C
400 U.I. Vitamin E
300 mg ALA
5 grams BCAA
5 grams L-Glutamine
5 grams Creatine
7 liver tabs

9:00 PM

3 caps ZMA

10:00 PM

6 liver tabs
500 mg vitamin C


Tuesday, September 3rd


Ouch! My legs are sore! And I mean sore! Due to the fact that I could barely get out of bed, I decided to move my leg day to Friday. I have to do a lot of walking around campus, so having sore legs doesn't help. By moving leg day to Friday, I will not have to walk on them all week and they will have the weekend to recover. Anyways, I rubbed some icy hot on them and hobbled around all day.

Training

Flat Cable Flyes (3 X 12-15) 60 X 12, 5, 40 X 8
Incline DB Press (3 X 8-10) 50 X 10, 8, 5
Incline Machine Press (3 X 8-10) 90 X 8, 4
Dips (3 X Failure) 10, 8, 6
Leg Raises (3 X 12-15)
Machine Crunch (3 X 12-15)
Roman Chair Twist (2 mins)

Cable Flyes are awesome!

Diet

Tuesday and Thursday

Breakfast 6:30 AM

Food Item Portion Protein Carb Fat Fiber Calories
Milk, skim 1 cup 8.00 12.00 0.20 0.00 81.80
Fat Free Cottage Cheese 1 cup 26.00 8.00 0.00 0.00 136.00
Quaker Oatmeal 1/2 cup 5.00 27.00 3.00 5.00 155.00
Flax Oil 1 TPSP 0.00 0.00 13.00 0.00 117.00
Sugar free chocolate 1 TBSP 0.50 3.00 0.00 0.00 14.00
Breakfast Totals: 39.50 50.00 16.20 5.00 503.80

Meal# 2 9:30 AM

Food Item Portion Protein Carb Fat Fiber Calories
Sugar 1/2 scoop 0.00 20.00 0.00 0.00 80.00
Opt Whey 1 Scoop 21.00 4.00 3.00 0.00 127.00
Meal# 2 Totals: 21.00 24.00 3.00 0.00 207.00

Meal# 3 10:30 AM

Food Item Portion Protein Carb Fat Fiber Calories
VP2 Whey Protein 2 scoops 48.00 2.00 1.00 0.00 209.00
Sugar 1 1/4 scoops 0.00 50.00 0.00 0.00 200.00
Meal# 3 Totals: 48.00 52.00 1.00 0.00 409.00

Meal# 4 11:30

Food Item Portion Protein Carb Fat Fiber Calories
Milk, skim 1 cup 8.00 12.00 0.20 0.00 81.80
Fat Free Cottage Cheese 1/2 cup 13.00 4.00 0.00 0.00 68.00
Flax Seed 1 TBSP 3.00 5.00 7.00 3.00 95.00
Sugar free chocolate 2 TBSP 1.00 6.00 0.00 0.00 28.00
Quaker Oatmeal 1/2 cup 5.00 27.00 3.00 5.00 155.00
Meal# 4 Totals: 30.00 54.00 10.20 8.00 427.80

Meal# 5 1:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Ny-Tro Pro 40 1 Packet 40.00 22.00 0.50 0.00 252.50
Meal# 5 Totals: 40.00 22.00 0.50 0.00 252.50

Meal# 6 3:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 0.00 167.50
Brown Rice 1/4 cup 5.00 35.00 2.00 2.00 178.00
Broccoli, Fresh 1/2 Spear, 90gm 2.50 4.50 0.25 3.50 30.25
Meal# 6 Totals: 40.50 40.50 5.75 5.50 375.75

Meal# 7 5:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 0.00 167.50
Brown Rice 1/8 cup 2.50 17.50 1.00 1.00 89.00
Broccoli, Fresh 1/2 Spear, 90gm 2.50 4.50 0.25 3.50 30.25
Meal# 7 Totals: 38.00 23.00 4.75 4.50 286.75

Meal# 8 7:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Beef, Ground 93% Lean 4 oz 22.00 0.00 8.00 0.00 160.00
Potatoes, Sweet w/o skin, boiled 1 med potato 2.00 28.00 0.80 3.00 127.20
Broccoli, Fresh 1/2 Spear, 90gm 2.50 4.50 0.25 3.50 30.25
Meal# 8 Totals: 26.50 32.50 9.05 6.50 317.45

Dinner 10:00 PM

Food Item Portion Protein Carb Fat Fiber Calories
Fat Free Cottage Cheese 1 1/2 cup 39.00 12.00 0.00 0.00 204.00
Milk, skim 1 cup 8.00 12.00 0.20 0.00 81.80
Flax Oil 1 TPSP 0.00 0.00 13.00 0.00 117.00
Dinner Totals: 47.00 24.00 13.20 0.00 402.80

Totals for Day #104
Protein Carb Fat Fiber Calories
330.50 322.00 63.65 29.50 3182.85

Meal #7 was 8 oz. Of 93% Lean ground beef and 3 ears of corn. Diet is going pretty well.


Wednesday, September 4th


Legs are still sore. Chest is now sore. At least it's a little easier to walk now.

Training

Back day!

Chin Ups (3 X Failure) 12, 8, 6
Bent Over Row (3 X 6-8) 135 X 6, 6, 4
Machine Row (3 X 6-8) 100 X 15, 12, 10
T-Bar Row (3 X 6-8) 90 X 6, 4, 4
*Pull Down (3 X 10-12) 100 X 10, 10, 8
*Straight Arm Push down (1/2 weight) 50 X 8, 40 X 8, 30 X 6

Everything felt great. T-Bar rows were wicked.


Thursday, September 5th


Training

Legs are still a tiny bit sore. So is chest. Back is sore, but feels great. Definitely had a productive back workout.

DB Press (3 X 4-6) 45 X 6, 5, 4
Bent Over Cable Lateral (3 X 6-8) 30 X 12, 40 X 6, 30 X 6
Rear Delt Machine 90 X 12, 180 X 12, 270 X 8
Side Lateral (3 X 6-8) 20 X 12, 8, 5
Upright Row (3 X 10-12) 95 X 10, 6, 4
Shrugs (4 X 10-12) 135 X 8, 8, 7, 8

Decent workout. Not much to say about it.


Friday, September 6th


When I woke up, I was craving junk. So I had a couple of granola bars in place of my oatmeal.

Training

I couldn't find my groove today.

Barbell Curl * Skull Crusher (3 X 6-8) 95 X 8, 4, 4 * 75 X 12, 95 X 8, 6
Preacher curl * Rope Pressdown (3 X 6-8) 50 X 4, 6, 6 * 100 X 12, 10, 8
Reverse curl * Reverse Pressdown (3 X 6-8) 45 X 8, 6, 6 * 70 X 8, 7, 10
Forearm Curls (3 X 8-10)
Leg Raises (3 X 12-15)
Machine Crunch (3 X 12-15)
Roman Chair Twist (2 mins)

Got an awesome pump. The preacher curl benches suck! Very poorly designed. For forearms, I used this machine that you can adjust the tightness of a bar which you twist. It's pretty cool.

Diet

Diet timing was a little off because I forgot to bring my Ny-Tro Pro 40 with me. So I rearranged everything a little. I had one less meal. Instead of a 5 PM and 7 PM meal, I had a 4 PM and 6 PM meal. At 6 PM I had 4 eggs, 4 pieces of bacon, and 2 pieces of whole wheat toast.

*Diet Variation Note*

I sometimes eat turkey on a wheat tortilla instead of the chicken and rice. These meals have about the same nutrient breakdown, just different food. My 7 PM meal will change throughout this bulking cycle, but the nutrient breakdown will be the same. I will switch from chicken, beef, eggs, fish, rice, yams, etc. depending on what sounds good.

Weekly Reflection

I hit everything super hard. After taking a week off, I'm usually pretty sore when I start lifting again. But I was sorer than usual this week. I got to experiment with a lot of the equipment at the gym this week. Found out what I like and don't like. With that said, I am going to make my new 8 week program. This was basically a learning week. Getting used to the gym. Finding what weights I should use.

Diet was pretty good. I never ate anything bad. During the weekend, I will not be keeping a close monitor of my calorie consumption, but I will be watching what I eat. Basically I'm just gonna eat healthy food when I'm hungry. More so a mental break than a cheat day. My diet during the week will stay the same, except for my evening meals. I notice an increase in acne. Probably due to ZMA and an increase in testosterone.

Measurement from Sunday September 9th

Muscle Week 1 Week 2
Chest 43 7/8 45
Shoulders 49 49 3/4
Lats 45 7/8 48 1/4
Neck 17 17
Thighs 24 1/2 24 1/2
Biceps 14 3/8 14 9/16
Forearms 13 13
Calves 16 3/4 17
Waist 33 33
Weight 194 195.5

There were big jumps in my chest, shoulder, and lat measurements. Not sure if this is due to loading creatine, increase in carbs, or what. I'm not complaining though.

Starting Pics



These are pics from day one. Click to enlarge!

Click here for Week #2.

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