Thursday, February 9, 2012

Bulk Plan

As soon as I feel ready, I will be following the guidelines of a clean bulk plan that I've embarked on at Had my stats checked today, currently at 5'5", 140lbs, 6-6.6% body fat as tested by a skin caliper and omron bodyfat analyzer at 24 hour fitness. My goal is to pack on lean muscle mass as well as I can without building a pudge and losing abs, though I know it'll be inevitable that there will be some loss in definition. Here's an update with a current picture from 02/09/12

The Nutrition Plan
Calories: 20-23 calories per pound of bodyweight (2,800-3,220 cals*)
Carbs: 2.5-3g per pound of bodyweight(350-420g*)
Protein:  1-1.5g per pound of bodyweight(140-210g*)
Fats: Keep to 50g maximum. "Dietary fat supports the production of hormones such as testosterone and, to a lesser extent, growth hormone. You should derive all the fat you need as a byproduct of eating red meat, whole eggs, salmon and peanut butter." -

Personal Notes:
-Pre-workout meal: 2:1 ratio carbs to protein. Ex: 40g carbs, 20g protein.
-Bedtime meal: cottage cheese + casein shake.
-After replenishing glycogen stores post-workout, carbs will be consumed through sweet potato. Veges will be in at least 3 meals a day.

*will update more to this post later on.

Saturday, February 4, 2012

How to Save Money on Weight Gainers(mass gain supps)

Alright, so we all know Mass Gaining supplements such as Serious Mass, Muscle Juice, and Elite Mass are way overpriced per serving. You pay between $40-$60 for literally less than 20 servings. Well there's another way to get many servings to last you a longer time. More bang for your buck.

12lbs Serious Mass from Optimum Nutrition is $44.99 on You will only get approx. 16 servings.

Now most mass gainers have maltodextrin as their source of carbohydrates and whey + casein as their protein source. My plan for making a mass gainer is simple. You can get maltodextrin carbohydrates from a supplement called Carbo-Gain by NOW. Casein and Whey from supplements.

12lbs Carbo-Gain from NOW is $26.89 with 133 servings. You will be using 2 scoops so it'll be approx. 66 servings for $26.89.

5lbs 100% Whey Power from is $44.99 for 73 servings.

4lbs Casein from is $44.99 for 55 servings.

Your total would be $116.87 adding all these up. Casein being the lowest amount of servings means that you will only have 55 servings of this custom weight gainer total. That means 55 servings = $116.87. Now if you were to get two 12 pound bags from serious mass, that's already $89.98 and you only get 32 servings. Toss in another 12lbs of Serious Mass and it'll cost you $134.97 and you will only have 48 servings. With my method you will have 55 servings for your mass gainer and you will also have 18 servings of whey and 22 scoops of carbo-gain left over. I'm saying 22 scoops of carbo-gain because we previously divided the 133 servings to 66 for double scoops on the Mass gainer.

So I've actually made my own weight gainer this morning using the supplements I've listed above and that's what made me come across the idea to make this blog. I mixed it with 18oz of Lactaid Fat Free Milk. I'll give you guys some nutrition facts listed below.

1 scoop casein + 1 scoop whey + 2 scoops carbo-gain + 18oz fat free milk

Calories: 812.5
Fat: 2.5g
Protein: 66.25g
Carbohydrates: 132.25g

If I had not mixed it with Milk the total would look like this.

Calories: 610
Fat: 2.5g
Protein: 46g
Carbohydrates: 103g

Keep in mind that I am AWARE that there are still cheaper deals out there. But I was just demonstrating an example of what you can do to save money AND get more servings. And if you feel like it you don't even have to use Casein. You can use 2 jars of Whey get 66 servings worth of weight gainer for $116. It's just advice, you can do whatever the heck you want with it. :) Hope this helps for those interested.

Wednesday, February 1, 2012

Same Thing Different Day

Packed my meals for work. :) How do I eat the same things every day? Simple.
1. For good health.
2. I'm not satisfied with what I see in the mirror every dang day. 
3. My girlfriend loves my abs. lol

Nice weather we're having today, so I decided to take some pictures of the whip.

Back to keeping it "fitness" related. Today I only did 10 sets of 3 reps of pull ups with 35-45 seconds in between sets. Doing a workout to increase my ability to do more reps for pull ups. Got the idea from Had to keep workout short because gf was stranded and needed me to pick her up. :P 

P.S. - Lose the fat or you ain't getting in my car.