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Ironlifter36's 12 Week Transformation Log
- Thread starter ironlifter36
- Start date
171LBS, though there were a few days I weighed in around 169-170.
RedMorkai
Active member
May have missed it. Do you target on how much weight you want to gain per week? I always wondered what to shoot for on cycle. Don't want to get sloppy and add too much bodyfat but also don't want to miss out potential gains haha.
Lol, well I am going to tell you I do not have the gaining down to a science yet like I do the cutting. I may not be the best to ask for advise in this department as i am still figuring out what works best for me here.
I have tried "bulking" 2x. The first time was before TRT. I put myself in a 300 calorie surplus then kept adding 200 calories every 2 weeks. I gained to much fat that time. Scale was the primary method of assessment.
Then last time on my first cycle, I failed to gain enough, but stayed lean. Weight gain stalled at week 6-7, didn't gain anything beyond that, but got denser and tighten up. I added calories, but not aggressively enough. My metabolism simply increased at the rate I added calories. I didn't stay ahead of the curve. Scale & calipers was the method of assessment that time.
Back to your original question. I am aiming to gain between .5-1.0 pound per week. That's about a 1700-3500 weekly surplus. Depending on the quality of weight i am gaining, i may increase to 1.0-1.5lbs gain a week.
I appreciate that bro, I value your input as well. One of my obstacles is my own mind. I spent so much time trying to get lean, then finally did it, now I am purposely trying to go the opposite direction and gain weight again. My body gains fat fairly easily, at least it did prior to TRT. I know that some fat must be gained in order to put on some size. However, I am trying to find that sweet spot where I gain weight with minimal fat. Sure, the generally recommendation is a 300 calorie surplus. However, this is complicated with a changing metabolism. If I could gain at a 1 to 1 ratio (muscle/fat) I would be happy I suppose.
The real battle is always in ones mind. Master that and you d man
Very true bro, very true
Friday 3/31/2017 Update
Enjoying the extra calories and the scale seems to be moving in an upward direction. Plan to hold calories here for a few weeks then assess. Traveling next week and intend to keep workouts and nutrition in check as usual. Headed to the gym this evening to do Back, Triceps and Rear Delts. Planning on doing Deadlifts tonight which I have not done in about 3 weeks so will see how that goes given the extra calories.
Enjoying the extra calories and the scale seems to be moving in an upward direction. Plan to hold calories here for a few weeks then assess. Traveling next week and intend to keep workouts and nutrition in check as usual. Headed to the gym this evening to do Back, Triceps and Rear Delts. Planning on doing Deadlifts tonight which I have not done in about 3 weeks so will see how that goes given the extra calories.
3/31/2017 Friday Workout
Back, Triceps, Rear Delts and Ab's
Deadlifts - 4 Sets - 4 to 10 Reps
Cable Row - 4 Sets - 12 to 15 Reps
Lat. Pull Down - 3 Sets - 10 to 12 Reps
EZ Bar Skull crushers - 3 Sets - 9 to 12 Reps
Single Arm OH DB Tricep Ext. - 3 Sets - 10 Reps
Pec Dec Rear Delt - 3 Sets - 15-20 Reps
Ab's - Hanging Leg Raises - 5 Sets 10 Reps
Back, Triceps, Rear Delts and Ab's
Deadlifts - 4 Sets - 4 to 10 Reps
Cable Row - 4 Sets - 12 to 15 Reps
Lat. Pull Down - 3 Sets - 10 to 12 Reps
EZ Bar Skull crushers - 3 Sets - 9 to 12 Reps
Single Arm OH DB Tricep Ext. - 3 Sets - 10 Reps
Pec Dec Rear Delt - 3 Sets - 15-20 Reps
Ab's - Hanging Leg Raises - 5 Sets 10 Reps
4/2/2017 Sunday Leg Workout
***My leg's were still sore from my Tuesday Leg workout. I tweaked my foot during my last leg workout so decided to skip calves and do some lighter weight / higher rep exercises.***
Quads, Ham's and Glutes
Leg Press - 4 Sets - 12 to 18 Reps
Single Leg Split Squat - 3 Sets - 10 to 12 Reps
Seated Leg Curl - 4 Sets - 12 to 20 Reps
Hip Abduction - 3 Sets - 15 to 20 Reps
***My leg's were still sore from my Tuesday Leg workout. I tweaked my foot during my last leg workout so decided to skip calves and do some lighter weight / higher rep exercises.***
Quads, Ham's and Glutes
Leg Press - 4 Sets - 12 to 18 Reps
Single Leg Split Squat - 3 Sets - 10 to 12 Reps
Seated Leg Curl - 4 Sets - 12 to 20 Reps
Hip Abduction - 3 Sets - 15 to 20 Reps
Nice! I'm loving the over head double tricep extension, just wish I could use more weight, I can only pull over so much getting into position that I can do like 25-30 reps, but I get a hell of a pump from that exercise. just wish I could pull over more to only get 8-12 reps.
I'm using the cable for the pullover
I'm using the cable for the pullover
Tuesday 4/4/2017 Update:
Traveling again this week. Hotel upgraded me to a suite with a kitchen. This makes cooking / food prep much easier. Hit up a 24 Hour Fitness and did Back, Biceps and Rear Delts. Workout posted below.
Back, Biceps & Rear Delts
T-Bar Row - 4 Sets - 10 to 12 Reps
HS Low Row - 3 Sets - 12 Reps
Pull Ups - 3 Sets - 6-8 Reps
Chin Ups - 3 Sets - 6 to 8 Reps
Close Grip Pulldowns - 3 Sets - 8 to 10 Reps
Cable Face Pulls - 3 Sets - 12 to 15 Reps
Pec Dec Rear Delt - 3 Sets - 15 to 20 Reps
Incline DB Curl - 3 Sets - 10 to 12 Reps
DB Hammer Curls - 3 Sets - 8 Reps
Progress Photos & Stats
Weight: 174-175lbs Skin Fold Measurements: Chest 5mm, Stomach 7mm, Leg 5mm
Traveling again this week. Hotel upgraded me to a suite with a kitchen. This makes cooking / food prep much easier. Hit up a 24 Hour Fitness and did Back, Biceps and Rear Delts. Workout posted below.
Back, Biceps & Rear Delts
T-Bar Row - 4 Sets - 10 to 12 Reps
HS Low Row - 3 Sets - 12 Reps
Pull Ups - 3 Sets - 6-8 Reps
Chin Ups - 3 Sets - 6 to 8 Reps
Close Grip Pulldowns - 3 Sets - 8 to 10 Reps
Cable Face Pulls - 3 Sets - 12 to 15 Reps
Pec Dec Rear Delt - 3 Sets - 15 to 20 Reps
Incline DB Curl - 3 Sets - 10 to 12 Reps
DB Hammer Curls - 3 Sets - 8 Reps
Progress Photos & Stats
Weight: 174-175lbs Skin Fold Measurements: Chest 5mm, Stomach 7mm, Leg 5mm
Looking good bro!! I am impressed with how disciplined you stay on the road!! Keep killing it till you reach your goal then kill it to reach the next one!!!
Looking super vascular man. How much mass are you trying to add with this bulk?
Well, for now, I am aiming to put on 10lbs, assess and go from there. I know that answer is somewhat vague. Getting married in September, Honeymoon mid September to Jamaica so will need to be beach ready at that time. This is a rather new development and was not in the equation a month ago, much less when the transformation began. I wanted to tell my fiancé this honeymoon was going to interfere with my bulk, however after some careful thought, decided it was in my best interest not to mention it. That being said, the last thing I want to do at this point is gain a bunch of weight then have to cut back down. However, if the gains are slow, steady and lean, then I can avoid having to do this. What I need to do is a long, slow bulk over a period of 6-8 months. The ideal time to do this would be October - April 2018, then cut down in the summer.
What's going on??? You don't need to bulk, why even call it that ??? How's lean gain sound, Lol. Looks like everything on your agenda is working well, pics look good & definitely see improvement.. Keep it up man, all looks great!!!
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