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.


  1. Hey Neil, I've been a reader of your blog for 2-3 weeks now, and I really enjoy seeing your posts. Keep up the great work!!