March 15th, 2013

In the past week, I have increased my caloric intake by 200-300 calories to about 3500 calories daily.  I have stopped doing cardio for a few weeks now and have incorporated a full blown rest day (no gym, no cardio, maybe light stretching and mobility work at most) in my weekly regimen. I am gaining weight at the fastest rate I believe is optimal, which is up to 2.0 lbs. per week.  I gained +2 lbs. versus last week from 170.0 lbs. to 172.0 lbs.  As a natural bodybuilder, if your nutrition, training, and rest are all on point, the fastest rate of lean muscle gains is around 1 lb. per month.  Some naturals can gain a little bit more, some a little less; but that’s what I am striving for.  I make sure I hit my nutritional goals of at least 1.0g – 1.5g protein per pound of bodyweight, at least 50g fat, and filling the rest of my set calories with carbohydrates.  My set caloric intake per week is at 3500 calories, a level at which I will gain body weight at a slow and controlled rate.  I set my protein intake at the higher end because my activity level is at an above average intensity level – 230g protein.  I have 60-70g fat, and with the amount of calories I have left, I fill in with carbohydrates which is at about 500g. 

To minimize fat gain and optimize lean mass gains, even though fat gain on a bulk is to be expected, I wake up every morning knowing my current PRs and focus my mind to beat them as I go to the gym.  As you attempt to lift heavier or perform more reps than ever, your body must adapt to the new experience of stress.  This will force your body to adapt and become stronger and bigger.  This is called progressive overload and it is always my goal.  On the flipside, if you do not challenge your body consistently, then it will adapt to be as strong and big as it NEEDS to be.  Stressors are the catalyst for gains.

I am incredibly satisfied with my performance and results.  Every week, I have achieved new PRs in practically all my focal lifts. 

-Incline Barbell Bench Press 245lbs x 8

-Incline Dumbell Bench Press 120s x 9

-Lawnmowers 180s x 6

-Bentover DB Rows 120s x 10

-T-Bar Machine Row w/ Underhand “Yates” Grip 4Plate+35 x 6

-Seated DB Military Press 100s x 5

-Hack Squats 4plate+35 x 5

I have never been so strong, especially in my legs, back, chest, and shoulders.  I have just 8 more pounds to go before I meet my goal!  I started this bulk experiment about 3 months ago and have gained a total of about 24 lbs.  I will probably tread at a peak weight of 180 lbs. for a few weeks and tinker with macros to see how it effects my body composition.  Then it will be a slow descent back to that 7-10% bodyfat level and reveal what I hope to be a more muscular version of what I brought on stage at my first muscle contest. 

I can’t say I’m not excited!  :)