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BULK support thread for those of us bulking
Posted on 7/9/17 at 6:28 pm
Posted on 7/9/17 at 6:28 pm
Today was day #1 for me of Jim Wendler's 5/3/1 monolith.
Diet is about 5000 calories a day with a requirement of 12 eggs and 1.5 lbs ground beef every day. I actually had no trouble eating all of the food today. Still feel like I could eat more.
Workout was tough. 5x5 squats at 90% of a training max of 85%. Yeesh. Will definitely be sore tomorrow. OHP wasn't too bad. But the accessory work was killer.
100 chins, 100 face pulls, 100 dips
Chins I got too overconfident at first and was doing sets of 15 to start with a 60-90 second rest. But then I got worn out and the number I could do on a single set dwindled, by the end of it I was only able to do one chin at a time. Have to pace myself next time. At least I didn't do any assisted though, challenged myself even though I read you can do assisted chins if needed
Face pulls weren't too bad, although like with chins, I could do less reps per set toward the end
Dips were bad. Started out doing sets of 10, ended doing sets of 6.
Total time to do it all was 1 hour 51 minutes and that didn't include stretching. Definitely a kick in the arse. But I like the challenge.
Diet is about 5000 calories a day with a requirement of 12 eggs and 1.5 lbs ground beef every day. I actually had no trouble eating all of the food today. Still feel like I could eat more.
Workout was tough. 5x5 squats at 90% of a training max of 85%. Yeesh. Will definitely be sore tomorrow. OHP wasn't too bad. But the accessory work was killer.
100 chins, 100 face pulls, 100 dips
Chins I got too overconfident at first and was doing sets of 15 to start with a 60-90 second rest. But then I got worn out and the number I could do on a single set dwindled, by the end of it I was only able to do one chin at a time. Have to pace myself next time. At least I didn't do any assisted though, challenged myself even though I read you can do assisted chins if needed
Face pulls weren't too bad, although like with chins, I could do less reps per set toward the end
Dips were bad. Started out doing sets of 10, ended doing sets of 6.
Total time to do it all was 1 hour 51 minutes and that didn't include stretching. Definitely a kick in the arse. But I like the challenge.
Posted on 7/9/17 at 7:05 pm to goldennugget
quote:
Diet is about 5000 calories a day with a requirement of 12 eggs and 1.5 lbs ground beef every day. I actually had no trouble eating all of the food today. Still feel like I could eat more.
you are about to get fat as shite and look like an overweight power lifter.
Posted on 7/9/17 at 8:17 pm to goldennugget
5000 calories? Is that not maybe 1000 overkill?
Posted on 7/9/17 at 8:56 pm to goldennugget
Posted on 7/9/17 at 10:00 pm to jennyjones
I eat like that normally and don't mind. I'll start adding calories slowly after my cut and vacation.
Going to do 531 boring but big.
Going to do 531 boring but big.
Posted on 7/10/17 at 12:04 am to StraightCashHomey21
quote:
you are about to get fat as shite and look like an overweight power lifter.
That's cute
Posted on 7/10/17 at 8:03 am to jennyjones
quote:
That's cute
its true
his workouts don't dictate that many calories even on a bulk.
There isn't enough volume. That much of a caloric surplus is going to make him balloon up.
Posted on 7/10/17 at 10:28 am to goldennugget
Reminds me of Dave Tate when he first learned the secret to bulking:
quote:
There was a time at the Old Westside gym where I couldn’t gain weight to save my fricking life.
There was this dude who trained there who could just put on weight like fricking magic. He’d go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.
I finally asked him one day how he did it.
“You mean I never told you the secret to gaining weight? Come outside and I’ll fill you in.”
Now remember, we’re at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious shite if we have to go outside, I thought.
So we get outside and he starts talking.
“For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don’t care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shite down and eat. That’s your breakfast.”
At this point I’m thinking this guy is nuts. But he’s completely serious.
“For lunch you’re gonna eat Chinese food. Now I don’t want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshite. I don’t care what you eat but you have to sit down and eat for at least 45 minutes straight. You can’t let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter.”
“For dinner you’re gonna order an extra-large pizza with everything on it. Literally everything. If you don’t like sardines, don’t put ’em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that fricker up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shite over the pie until half of the bottle is gone. Just soak the shite out of it.”
“Now before you lay into it, I want you to sit on your couch and just stare at that fricker. I want you to understand that that pizza right there is keeping you from your goals.”
This guy is in a zen-like state when he’s talking about this.
“Now you’re on the clock,” he continues. “After 20 minutes your brain is going to tell you you’re full. Don’t listen to that shite. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I’m telling you now, you’re going to get three or four pieces in and you’re gonna want to quit. You fricking can’t quit. You have to sit on that couch until every piece is done.
And if you can’t finish it, don’t you ever come back to me and tell me you can’t gain weight. ’Cause I’m gonna tell you that you don’t give a frick about getting bigger and you don’t care how much you lift!”
Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn’t get much fatter. One of the hardest things I’ve ever done in my life, though.
Posted on 7/10/17 at 11:08 am to boxcarbarney
Sounds like a lot of work to do just to get bigger. I can't see how a diet like that is sustainable.
Posted on 7/10/17 at 11:13 am to TheIndulger
quote:
Sounds like a lot of work to do just to get bigger. I can't see how a diet like that is sustainable.
Its not supposed to be sustainable.
Posted on 7/10/17 at 5:14 pm to StraightCashHomey21
quote:
its true his workouts don't dictate that many calories even on a bulk.
It all depends on his current lbm . I didn't see it listed in the op.
Do you have this information?
Posted on 7/10/17 at 5:22 pm to jennyjones
It is a little high for him prolly. He is only about 135lbs of lean mass but the conditioning on the plan should be enough to keep the fat at bay. If not he will lower some as he is monitoring closely like him says to do.
Posted on 7/10/17 at 5:36 pm to lsu777
quote:
He is only about 135lbs of lean mass
Ok. Yeah that does make a huge difference .
This post was edited on 7/10/17 at 5:39 pm
Posted on 7/10/17 at 6:10 pm to StraightCashHomey21
quote:
There isn't enough volume. That much of a caloric surplus is going to make him balloon up.
quote:
Sounds like a lot of work to do just to get bigger. I can't see how a diet like that is sustainable.
Meh, its just a 6 week program. There was plenty of volume yesterday, was there for 2 damn hours in the gym. If I get fat I get fat. Might as well try something different.
quote:
It all depends on his current lbm . I didn't see it listed in the op.
It is a little high for him prolly. He is only about 135lbs of lean mass but the conditioning on the plan should be enough to keep the fat at bay. If not he will lower some as he is monitoring closely like him says to do.
Exact calories are 4773. I just took the diet template Wendler used in his 5/3/1 Monolith Blog Post and multiplied it all by 0.8. Since I am 160 pounds and his sample diet is for a 200 pound man I just did 80% of the diet posted.
I did the first conditioning requirement today - 10x40 yard prowlers at 50% body weight. Like with the chin ups yesterday the first couple were really easy so I pretty much sprinted the whole way. But halfway through I was exhausted and my legs were jello. Did all 10 in 14 minutes though. Good 14 minute conditioning workout
Posted on 7/10/17 at 8:30 pm to goldennugget
Can't hurt with that amount of calories. If you see you're gaining too fast, back down a little. No big deal.
Posted on 7/10/17 at 8:33 pm to boxcarbarney
so were roids involved?
Posted on 7/10/17 at 10:23 pm to Hu_Flung_Pu
His pics also show he has shitty genetics
He's going to get fat
He's going to get fat
Posted on 7/11/17 at 6:44 am to StraightCashHomey21
At this point he is already skinny fat with not much muscle. So really it doesn't matter. He doesn't have muscle to cut down to. He has to build muscle. But he isn't going to get fat so long as he does the conditioning.
Posted on 7/11/17 at 7:50 am to lsu777
That's the thing though
There isn't enough volume for the many calories and he would legit have to lots of cardio or conditioning. If not his caloric surplus is too much
He's not a top level athlete or doing that type or program that requires 4k to 5k calories a day.
He should get stronger but will blow up
There isn't enough volume for the many calories and he would legit have to lots of cardio or conditioning. If not his caloric surplus is too much
He's not a top level athlete or doing that type or program that requires 4k to 5k calories a day.
He should get stronger but will blow up
This post was edited on 7/11/17 at 8:22 am
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