Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Hi! Guess My bf%... wanting to bulk soon!

Bulkup

By Bulkup
in Post your progress

 Share

Recommended Posts

Bulkup Junior member

Bulkup

Posted
Posted

Hi peeps,

Was hoping to start bulking once I reached single digits bodyfat.

Can I get some estimates from you guys please??

I'd like to know approx. where I'm at now.

I'm 5'5 @ 120lbs, and my front pic was taken about 1/2 hour after working out, the back pic first thing in the morning (while taking my weight recording). Both are unflexed.

Thanks in advance!!

post-328-14166816811329_thumb.jpg

post-328-14166816811396_thumb.jpg

Link to comment
Share on other sites
Pseudonym Veteran member

Pseudonym

Posted
Posted

You know, I reckon the NZFBB should hold a sweepstake where people guess the bodyfat of someone. A bit like "guess the number of jellybeans in the jar", only for bodybuilders. It could be quite a good little money earner! :grin:

Bulkup, you can see traces of the full set of abs in the front shot, so if you're not tensing them at all, my guess would be around 10%.

Link to comment
Share on other sites
Bulkup Junior member

Bulkup

Posted
  • Author
Posted

Cool thanks guys, esp. pseudonym, you're really insightful/helpful all across the board I've noticed!

Ok I'm gonna continue with what I'm doing for 2 more weeks and then I'll slowly up my cals, probably 500kJ daily every week or something.

Right now I probably only take in around 6000-8000kJ daily, depending on whether I weight train or not.

Link to comment
Share on other sites
Bulkup Junior member

Bulkup

Posted
  • Author
Posted

I thought that you should only decrease energy intake by a small amount to prevent muscle loss? 7000kJ average sounds reasonable assuming my net expenditure would hover around the 9000kJ mark? That's like 2000kJ netloss daily!

Well here's an idea of what I ate recently anyway (I don't really have 'set' plans):

0. Omelette (3 whites,1 yolk)

1. 3/4 cup all-bran

150ml trim milk

1 scoop whey (10g protein)

2 tsps almond slivers

2. 1 boiled egg

3. 1/2 cup rolled oats (uncooked)

6 tsps yoghurt lite

2 tsps almond slivers

1/2 tin pink salmon

4. 3 tsps yoghurt lite

1/2 tin pink salmon

5. 1 cup rice risotto (cooked)

Chicken Breast (150g - uncooked)

1 cup frozen peas

1 cup broccoli

10ml canola oil

1/4 jar chicken tonight sauce

6. 60g 1% cottage cheese

5 whole almonds

1 fish oil capsule

And on weight training days, for meal 4 I have:

- 200ml trim milk

1 scoop whey

2 scoops musashhi BULK protein powder

- 1 large banana

Plus I try to get in 200g of chicken for dinner, or eat some steak or add a couple of fishballs or something to add more kJ's.

Link to comment
Share on other sites
ExpensiveUrine Senior member

ExpensiveUrine

Posted
Posted

1 kcal ~ 4.19 kJ.

1 kJ ~ 0.24 kcal.

Not sure why you'd want to cut down to single bf digits prior to your bulk.

Find your maintenance calorie intake by writing down things that you eat daily for a week and then work it out from there. Or use the generic BodyWeight(lb) ect...X15/x16/x17....ect approach to set your calories and looking at your body composition changes during a couple of weeks then increase/decrease calories depending on those composition changes.

Set your macros appropriately.

Link to comment
Share on other sites
slade New member

slade

Posted
Posted

Hi Bulkup, just some advice for ya.

Not sure if you were inferring that you mix your protein shake with milk or not. But you shouldn't mix it with milk if you are. My understanding is that the lactose in milk inhibits the uptake of protein.

Link to comment
Share on other sites
Pseudonym Veteran member

Pseudonym

Posted
Posted

I'm not sure about the lactose, but the casein in milk slows the uptake of protein (so does fat, but that's not an issue since you've got trim milk).

That's certainly not desirable post-workout, when you want to get the protein into your system as fast as possible, but for other meals drip-feeding protein is considered good. In fact, people often pay more for protein mixes specifically designed for "sustained-release". :D

Link to comment
Share on other sites
BrooklynBB Junior member

BrooklynBB

Posted
Posted
Mate, start bulking now, dont get any leaner !!

i concur :grin:

Lol, agreed!

I think you should probably add a bit more protein in your diet too, looks like you're just maintaining and not growing.

You also seem to want to cut out fat as much as possible, a big no no for hormone production. Don't be afraid to get more than just a few slivers of almonds in your diet (good choice for nuts, you've done your homework) and intead of Canola Oil, go for Olive Oil. Much more healthier. And as for fish you're on the right track with that too, but I'd add more. Good omega-3's in there, as you apparently already know.

You have the knowledge, now you have to put it to work and trust that adding fat will only add strength and size and help out with hormones rather than make you fat.

Link to comment
Share on other sites
Bulkup Junior member

Bulkup

Posted
  • Author
Posted

Brad - I try to do cardio 3x a week, weights 3x, 1 rest day. My cardio is done in the morning, semi-fasted (1-2 scoops whey) on the crosstrainer for 30mins burning about 400kcals per session (ie. not HIIT!)

Pseudonym - I take my shake with milk to provide more oomph! If I just mixed with water, I feel it's not substantial carbs especially.

Marcus - Yeah I used to drink heaps of milk, and got so many problems I thought for a while I was lactose intolerant or something! lol

Brooklyn - My ratios come to about 40/40/20 consistently. Isn't that good enough concerning my fats? Almonds, egg yolks are surely heavy enough sources aren't they? Anyway right now I'm still cutting anyways.

Well thanks heaps everyone for your comments! I am looking into beginning my bulk soon! My plan was to get some abs to show for my hard work (hence the single digits bf%) before I begin.

Once there, I will slowly increase my intake by about 500kJ/day every week, so that after a month or so I'll be doing 10000kJ cleanly (which really IS A HECK OF A LOT OF CLEAN FOOD!)

Just right now, it's hard (cos of school) to get enough rest I feel. In the summer hols I'll be able to get 9-10 hours easy.

I'll keep my pics updated 'til the abs really show!

Oh and right now I calculated I get about 160g protein daily, er is that too much considering I only weigh like 120lbs! I drink about 2.5L water daily.

Link to comment
Share on other sites
  • 2 weeks later...
Bulkup Junior member

Bulkup

Posted
  • Author
Posted

Oh yeah just wanted to re-affirm:

what I look now is close to my first pic posted (I kinda had a crazy binge week last week where I had 3000kJ average, even went to 20000kJ+ on 1 of the days... too much peanut butter, instant noodles, fried rice & chocolate heh!

My sig pic is me flexing my abs hardcore while bending downwards slightly, so really I'm not that lean yet! I'm still cutting now, cos I don't think I have to diligence to bulk properly yet, but I/m aiming for 8500-9000kJ daily instead of 7500 previously. Slow but steady eh?

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...