| 2 Year Bulk Progress Pics |
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punkguitarist
Level 0
Join date: Oct 2008
Location:
Posts: 21
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So I started lifting seriously about two years ago at 145 lbs. I now weigh about 185 lbs.
I still got a long ways to go until I have a halfway decent build, but I'm happy with the progress I've made so far. I'm hoping to get to 200 lbs and slightly leaner over the next couple of years
Also, what do you think my BF % is?
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Rocky2
Level 1
Join date: May 2009
Location: Wisconsin, USA
Posts: 364
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BF is looking pretty good. Nice work on the bulk. |
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ashylarryku
Level 1
Join date: Aug 2009
Location: Kansas, USA
Posts: 142
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Rocky2 wrote:
BF is looking pretty good. Nice work on the bulk.
x2. how you keep it so clean, HIIT? |
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BulletproofTiger
Level 4
Join date: Feb 2009
Location: California, USA
Posts: 1493
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Looks good man! A very successful bulk! How tall are you by the way? Your BF looks perfectly fine. My best guess would be low teens, like 13 or 14% maybe, but I'm no expert. Legs? Also, do you even have a pic of you with your shirt on from before just for reference? |
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t-tyme
Level 0
Join date: Aug 2009
Location: Louisiana, USA
Posts: 2
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back looks pretty thick. whats your training look like? |
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punkguitarist
Level 0
Join date: Oct 2008
Location:
Posts: 21
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I'm 5'8" I'll try to find a before picture to post. And for legs they suck haha. But I'm working on it. It's not a lack of effort, its just that they don't seem to grow as fast as my upper body.
The routine that I've been doing for the last year is and upper lower split 3x a week that looks something like this:
Mon- Upper 1
Bench (currently following 5/3/1)
Rows
Arms
Wed- Lower 1
Deadlifts
Leg Press
Glute ham raises
Abs
Fri- Upper 2
Military Press (currently following 5/3/1)
Chins (some weighted some not)
Arms
Mon - Lower 2
Squats
Romanian Deadlifts
Lunges
Abs
Wed - Upper 1
Fri - Lower 1 etc...
I do cardio on the off-days. I usually do 30 min of the treadmill at full incline and 3.0 mph.
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Murph14
Level 1
Join date: Oct 2008
Location:
Posts: 31
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Yeah that's great work man. You must of had to buy a shit load of new clothes! |
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raines
Level 0
Join date: Feb 2009
Location:
Posts: 7
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Did you eat clean food? How many calories did you intake on your lifting and non lifting day? Did you gain any access fat than have to shred it off at all? |
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boatguy
Level 2
Join date: Jul 2004
Location: Louisiana, USA
Posts: 613
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Great work, bro. If you've been bulking for 2 years, it may be time to back off the calories a little bit, try to lean out just a tad. Play with your macros and total calories a little, and see what happens. Do that for a couple months, and then start bulking again.
Back when I did my initial size gain (170ish to 195), when I got to 195, I could eat like a total pig and still not put any weight on(at all), but most weekends I would end up laying around the house doing absolutely nothing(and barely eating) and drop 7-8 pounds. Since you are trying to make this new bigger you the normal you, you may need to adjust calories and stay at that weight for a while to allow it to reset there. Once your BW setpoint has come up some, it may be easier to gain more weight.
Most guys will tell you the best way to bulk clean is a zigzag approach- bulk for awhile(you already have, again nice job), then cut for a bit, then bulk again, etc. This way you can also take advantage of the supercompensatory effect coming off a cut phase. |
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HvRv
Level 0
Join date: Jun 2005
Location:
Posts: 566
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Would be nice to see some better pictures tho :/.
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