Den's Journey to 160lbs

denono · 13-01-2007, 08:51 PM

Right this is my first journal so any advice in terms of layout or things i should add is appreciated

I have been training for a year and a half and been on a recent cut lasting 3 months.

Age 18
Weight 144lb's
Height 5ft 8.5
body fat approx 9% but will get some pics up

Currently Bulking until spring
Bulking Goal 160lb''s Plan to cut again in March

Training
Mon
Chest and Biceps

Tue
Back and Tri's

Wed
cardio abs AM

Thur
legs

Fri
Shoulders and delts

Sat
Off

Sun
Off

I sometimes do my bi's on a sat as well as i feel they are lacking a bit about 12.5 in at the moment.

Any input to this journal is appreciated as i am willing to listen and learn. And the truth is there is always room for improvement.

Cheers everyone looking forward to the bulk

denono · 13-01-2007, 09:01 PM

Just a little background about me
I am 18 and in summer 03 was 15st 2 about 30% b.f had never bin the gym. Started a serious diet and cardio regime which was absolutely stupid and not good for my health. Eventuall by jan05 was down to roughly 10stone (not an ab in site) maybe a bit less with lots of loose skin.
Then started bulking/cutting cycle and tbh dirty bulked using lots and lots of weight gain shakes etc bulked to 12stone and have recently cut it to 10stone (some ab definition) and am ready for a clean bulk as i now have learnt quite a bit in terms of nutrition. According to the calipers this morning my BF was 9%.

only supps will be using
whey 25g morning and 50g pwo with 25-50g dextrose
cee- before and after w.o

**LeeB** · 13-01-2007, 09:20 PM

nice to see the journal mate!

congrats on your progress so far. you seem a little downbeat about your results in the past. dont be!! your are making your body change which is the name of the game! many people cant/wont/dont know how and wont listen to anyone who tells them how.

not everyone is aiming to be mr olympia. setting and attaining realistic goals is something to be proud of!

denono · 13-01-2007, 09:25 PM

cheers for the input once again lee and im working on that diet.

Yeah im going to bulk to 160lbs and then cut again for the summer. Its a work in progress but all the small goals will hopefully lead to the long term goal of eventual competition. Cheers Denis

denono · 14-01-2007, 11:12 AM

Just thought i would ask whether 4lbs gain on the first week is too much or will i be holding water etc. Have now followed the diet for 1 week and now weigh 144lbs. +4lbs too much for the first week of a bulk or is this expectable.
Thanks Den

crazycal1 · 14-01-2007, 12:40 PM

hey bud 4lbs is alot especially for an ectomorph-
i`m lucky to gain 0.5lbs a week when bulking

gotta say training 5x week is more suited for training on gear-not as a natty-especially if youre trying to put mass on.

frequent training strips the muscle from me.
be interested to see some pics

denono · 14-01-2007, 12:59 PM

hey bud not too sure if i am an ectomorph as i say i used to be 15stone at about 30% bf
now 10stone 4 or 144lbs at 9% or so the callipers are telling me lol. Although i feel much better and my muscles do feel much "harder" could it be water weight due to the increased carb intake. Just not too sure at the moment as its the first week.
I could either cut the calories back or keep it going for another week to see if i still gain so much.
I have read a few posts that tsay you put on quite a lot of weight in the first few weeks due to water retention and the increased carbs but im not sure if i have understood it right???
Thanks for your input bud, i appreciate it and am always wanting to learn more.
Thanks Den
Is there any other way of getting the pics up rather than hosting them on yahoo or another website

denono · 14-01-2007, 01:02 PM

just checked out ur pics btw. looking brilliant. Can i ask whether you compete or not???

crazycal1 · 14-01-2007, 01:16 PM

pmsl

no i dont,but thanks

shit thats good going losing that much weight-i didnt realise.
(i should read more closely!)
you`d still benefit from training less often imo-
surprisingly i only train once every 4 days!

denono · 14-01-2007, 03:43 PM

yeah but i went about it all the wrong way with no weights. Lost lots of muscle mass. Been training with weights now for a year and a half. Already done one bulk and 1 cut and now got the abs i so desired to begin with. I will admit though my goals have now changed and i would eventually like to compete at any drug free level.
However for now my short term goal is to get to 160lbs obviously with a little increase in bf.(Expected)

Any other comments on the whole 4lb thing? Water retention??

13-01-2007, 08:51 PM	#1 (permalink)
denono Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power:	Den's Journey to 160lbs Right this is my first journal so any advice in terms of layout or things i should add is appreciated I have been training for a year and a half and been on a recent cut lasting 3 months. Age 18 Weight 144lb's Height 5ft 8.5 body fat approx 9% but will get some pics up Currently Bulking until spring Bulking Goal 160lb''s Plan to cut again in March Training Mon Chest and Biceps Tue Back and Tri's Wed cardio abs AM Thur legs Fri Shoulders and delts Sat Off Sun Off I sometimes do my bi's on a sat as well as i feel they are lacking a bit about 12.5 in at the moment. Any input to this journal is appreciated as i am willing to listen and learn. And the truth is there is always room for improvement. Cheers everyone looking forward to the bulk Last edited by denono; 14-01-2007 at 11:10 AM.

13-01-2007, 09:20 PM	#3 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 1,836 Rep Power:	nice to see the journal mate! congrats on your progress so far. you seem a little downbeat about your results in the past. dont be!! your are making your body change which is the name of the game! many people cant/wont/dont know how and wont listen to anyone who tells them how. not everyone is aiming to be mr olympia. setting and attaining realistic goals is something to be proud of! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

14-01-2007, 12:40 PM	#6 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,785 Rep Power:	hey bud 4lbs is alot especially for an ectomorph- i`m lucky to gain 0.5lbs a week when bulking gotta say training 5x week is more suited for training on gear-not as a natty-especially if youre trying to put mass on. frequent training strips the muscle from me. be interested to see some pics ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

14-01-2007, 01:16 PM	#9 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,785 Rep Power:	pmsl no i dont,but thanks shit thats good going losing that much weight-i didnt realise. (i should read more closely!) you`d still benefit from training less often imo- surprisingly i only train once every 4 days! ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk Last edited by crazycal1; 14-01-2007 at 01:51 PM.

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13-01-2007, 09:01 PM	#2 (permalink)
denono Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power:	Just a little background about me I am 18 and in summer 03 was 15st 2 about 30% b.f had never bin the gym. Started a serious diet and cardio regime which was absolutely stupid and not good for my health. Eventuall by jan05 was down to roughly 10stone (not an ab in site) maybe a bit less with lots of loose skin. Then started bulking/cutting cycle and tbh dirty bulked using lots and lots of weight gain shakes etc bulked to 12stone and have recently cut it to 10stone (some ab definition) and am ready for a clean bulk as i now have learnt quite a bit in terms of nutrition. According to the calipers this morning my BF was 9%. only supps will be using whey 25g morning and 50g pwo with 25-50g dextrose cee- before and after w.o

13-01-2007, 09:25 PM	#4 (permalink)
denono Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power:	cheers for the input once again lee and im working on that diet. Yeah im going to bulk to 160lbs and then cut again for the summer. Its a work in progress but all the small goals will hopefully lead to the long term goal of eventual competition. Cheers Denis

14-01-2007, 11:12 AM	#5 (permalink)
denono Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power:	Just thought i would ask whether 4lbs gain on the first week is too much or will i be holding water etc. Have now followed the diet for 1 week and now weigh 144lbs. +4lbs too much for the first week of a bulk or is this expectable. Thanks Den

14-01-2007, 12:59 PM	#7 (permalink)
denono Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power:	hey bud not too sure if i am an ectomorph as i say i used to be 15stone at about 30% bf now 10stone 4 or 144lbs at 9% or so the callipers are telling me lol. Although i feel much better and my muscles do feel much "harder" could it be water weight due to the increased carb intake. Just not too sure at the moment as its the first week. I could either cut the calories back or keep it going for another week to see if i still gain so much. I have read a few posts that tsay you put on quite a lot of weight in the first few weeks due to water retention and the increased carbs but im not sure if i have understood it right??? Thanks for your input bud, i appreciate it and am always wanting to learn more. Thanks Den Is there any other way of getting the pics up rather than hosting them on yahoo or another website

14-01-2007, 01:02 PM	#8 (permalink)
denono Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power:	just checked out ur pics btw. looking brilliant. Can i ask whether you compete or not???

14-01-2007, 03:43 PM	#10 (permalink)
denono Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power:	yeah but i went about it all the wrong way with no weights. Lost lots of muscle mass. Been training with weights now for a year and a half. Already done one bulk and 1 cut and now got the abs i so desired to begin with. I will admit though my goals have now changed and i would eventually like to compete at any drug free level. However for now my short term goal is to get to 160lbs obviously with a little increase in bf.(Expected) Any other comments on the whole 4lb thing? Water retention??