So I've been bulking/lifting/HIITing for 18 weeks so far, progress seems kinda slow, but you be the judge. Then again, I'm starting from virtually nothing.

Sorry I don't have a very good starting picture, here's the most I got:

Starting Pic


Here's 18 weeks progress, only took a day off when I was sick once or twice. Went from 145ish to 165ish, so about 20lbs, don't know how much is fat/muscle though.

Same position as starting

Arm flexed

Edit: Also, flexed legs


I know it may be pretty hard to judge from the starting picture, but I was starting from virtually nothing; I was 6 foot 1 and 145 lbs. Put on a reasonable amount of fat too, I'm sure. But what do you guys think? Keep going?

Below-average bulk at best- Your chest looks a bit bigger; but you did add a good bit of fat, however. What was your diet like?

If you dirty bulked then you made the same mistake I did in February-March. Its not even worth it.

Clean bulk this time.

Here's my diet:
Meal One: Breakfast (Pro+Carb) 6:00-6:30

-1 Cup Egg Whites
-1.25 Cup Oatmeal
-1.25 Cup Skim Milk
-1 Scoop Whey

Total: 53Prot/78Carb/8Fat, 589 Calories

Meal Two: (Pro+Fat) 9:00-9:15

-2.5 oz Cashews

Total: 12Prot/20Carb/35Fat, 425 Calories

Meal Three: Lunch (Pro+Carb) Either 11:30 or 12:00

-4 Slices Bread, whole wheat.
-2 Servings ham.
-2 Slices cheese.
-1 Large orange or apple.

Total: 43Prot/81Carb/22Fat, 666 Calories

Meal Four: Pre-Workout Meal (Pro+Carb) 2:30-2:45

-2 Slices Bread, whole wheat.
-1 Serving ham.
-1 Slice cheese.
-1 Cup Milk
-1 Scoop Whey

Total: 48Prot/41Carb/14Fat, 466 Calories

Meal Five: PWO Shake (Pro+Carb) 3:45-4:00

-1 Scoop Vanilla Whey
-1 Scoop Dextrose

(Rough) Total: 20Prot/48Carb/3Fat, 279 Calories

Meal Six: PWO Meal (Pro+Carb) 5:00-5:30

-2/3 Cup Mixed Veggies
-1 Cup Chicken Breast
-1 Cup Brown Rice

Total: 54Prot/81Carb/7Fat, 598 Calories

Meal Seven: (Pro+Fat) 8:00-8:30

-1 Cup Natural Cottage cheese
-1 Tablespoon Natty Peanutbutter
-3/4 Cup Skim Milk
-1 Tablespoon Flax
-1 Scoop Whey

Total: 52Prot/27Carb/22Fat, 548 Calories

Grand Total: 3571 Calories, 31% Protein/ 43%Carb/ 25%Fat




I did cheat on weekends though, usually two cheat meals per weekend. Wasn't too strict because I was pretty strict throughout the rest of the week. Would could I do to clean it up? Rule those two meals out completely? Because the rest of my diet seemed clean to me. What do you suggest?

what is your workout routine like?

3x10-12 all.

Monday
Deadlift
Bench Press
Lat Pulldown
Dip
Seated Row
Lunges

Wednesday
Squat
Shoulder Press
Lat Pulldown
Dip
Bent Over Row
Split Squats

Friday
Front squat
Incline Bench Press
Lat Pulldown
Dip
Upright Row
Step ups

I think I may have been consuming too many calories, so I'm gonna shift it back a while to find my MT line. any other advice?

I agree, not the best progress. Lower calories and increase training volume. Maybe change routine.

I already plan on lowering my calories by around 500 to reestablish where my baseline is. What do you mean by increasing volume? More weight less reps? Also, how should I change my routine around? Only thing I'm worried about is that I'm somewhat limited, because I have a home gym. However, all its disabled me from doing is pull ups, so I do lat pulldowns instead.

Doesn't look like 3 FBW is working for you. Thats why i suggested increasing volume and changing a routine
Try a 5 day split, high volume

Do a search for German Volume Training

Also, 6 pieces of bread a day?! No wonder you put on fat. I'd lower carb intake a bit and increase fat intake. Looks like you are pretty carb-sensitive, so controlling your insulin levels by lowering carb intake, carbs only in morning, and trying to get a good amount of them through veggies should minimize fat.

You might want to consider doing an upper/lower split. Also, superset opposing movements i.e. bench press with bent over row, chin-ups with military press.

Also, mix up your set and rep ranges. i.e. 5x5, 4x6, 5x10, 3x12 etc

Your diet looks pretty solid. I would cut back on the bread also and be careful on the weekends not to blow out the calories.

You have definitely made some gains so good work! I think the above suggestions will help you further.

Bodybuilding.com - Charles Poliquin - German Volume Training!

good call phate

Your weight gain sounds fine at 20lbs in 18 weeks, if you want to gain more muscle and less fat then keep your calories the same (or even up them) and just lift more. If you cut your calories then any increase in training volume will be pointless

A-1 Decline Dumbbell Presses, Semi-Supinated Grip 10x10 90 sec rest
A-2 Chin-Ups (palms facing you) 10x10 90 sec rest
B-1 Incline Dumbbell Flyes 3x10 60 sec rest
B-2 One-Arm Dumbbell Rows 3x10 60 sec rest

Here's the first day, chest and back. I'm a little confused. I would do supersets of the first two A exercises, then take a 90 second rest, then do two more supersets, etc till all A Exercises are done and move on to B exercises?

Also, would it be okay to replace some of these exercises? Again, I don't have a chin up bar, so I'd do lat pulldowns.

Well, right now I'm in school, and it's a little hard to get a good meal in for lunch. Would would you suggest?

I'm not too keen on the German Volume Training, because it seems a little overwhelming for me. I was thinking about changing my routine into a 5 day split as Phate said, with 3x8-10 reps each day, supersetting. Does it sound like I'm on the right track?

Yeah, that sounds fine, just about everything works so long as you do you compounds and push yourself hard.
My point was just that your calories aren't the problem, you've been gaining weight at the right speed. If you want to cut the fat just up the intensity of your training and keep the calories the same