I recently read a great forum post by a lifter on bodybuilding.com. Check it out here. It’s called the 80/20 Rule for Lifting and calls your attention to reality: 80% of what you do doesn’t matter.
Supplements, routines, macro nutrient minutiae: all that is distraction to a degree. You should focus on the 20% that matters and I’m calling that 20% “The 3 C’s: Challenging, Consistent, Clean.”
The 3 C’s are what you must do to achieve any growth or body change result:
Lift weights that challenge your muscles to failure and keep increasing weight as you gain strength.
Keep at it. This is how results happen. It takes time, but if you keep at it you will see your body change.
What you eat matters. Lean protein, complex carbs, natural fats. Don’t eat crap or else you will never get where you want to be. Your body is made in the kitchen – no joke on this one.
Follow the 3 C’s above, see results, repeat.
I’m changing my outlook on this bulking period and sticking with it until March: Screw the details.
Lift heavy, lift often, eat enough, rest enough. Oh, and have fun.
What does your bulk look like?
Off we go!
This morning I took my initial set of measurements and stepped on the scale for the first time in a long while.
During the warmer months, I’m usually about 5 pounds leaner with my legs being tighter and more defined; however, after the holidays, being sick for 2 weeks without working out, and being on creatine and increasing carbs for the past week, I’m a little soft in the lower body and abs.
Regardless, this is the start – not the finish – and I’m looking to add size, so the weight gain and temporary discomfort are all part of the game. I had to look back on my post here to remind myself that this whole process has a beginning and an end.
Here are the results from today (all measurements are relaxed):
When I look back at my 2012 numbers, I had finished my bulk with close to the same measurements as above but with 10 more pounds.
I’m hoping to add about 1″ back to my shoulders and arms during this bulk and keep my hip and thigh measurements relatively similar to where they are now, although gaining some size in those areas is inevitable.
Below you can see the comparison of where I stand today at 145 pounds and were I was in 2012 at 150. In the 2012 photo, I was about 3 weeks into the cutting phase after a 4 month bulk and was much fuller and rounder than I am now. Granted, I was posing and in heels in the photo from 2012 and am relaxed and in bare feet in the photo from today, but I was certainly bigger.
Right now I’m rocking the lean, runner / dancer look, which is fine, but I definitely want to push to balance out my muscular lower half with a more rounded, full upper body.
This past week I executed the 45 carb /40 protein /15 fat breakdown that I referenced in my previous post; however, my mood and libedo plummeted. I was quickly reminded how flat and emotionless I felt during my 20 week cutting phase before my competition over a year ago and immediately knew that I needed to shift my macros – bulking should be fun!
I did some additional research and found this great article on Simply Shredded, one of my favorite sites. I highly recommend reading this if you’re in – or starting – your building phase.
I discovered that the cause of what I was experiencing was due to too drastic a reduction of my dietary fats. Fats are responsible for normal hormone function (including testosterone) and if they are reduced too much you risk experiencing the effects like those above and you can inhibit your body from reaching an anabolic state.
I have since revised my macros to the below and will follow this breakdown this week:
I have stuck to my 3 day / week split, although I truly miss being in the gym 6 days a week. I’m focusing on getting plenty of rest on my off days and trying to get at least 8 hours of sleep a night (I was getting about 6).
I’m not sure if it’s because I have been sick recently and my body is still recovering, or if it’s because my lifts are more complete, heavier and more taxing, but I have definitely felt shot after each gym session this week.
I’m working out each body part during each workout and am doing 5 sets of 10 reps per exercise, failing on the last 1 or 2 sets. I’m focusing on lifting heavy with excellent form.
While I was hell-bent on maintaining at least one program for a solid month, I have been wanting to challenge myself mentally and physically and so on Monday (1/6), I’m starting CrossFit.
Based on the fact that I have been doing regular bodybuilding lifts for over two years, this change to more olympic, dynamic movements will surely shock my system and hopefully fuel growth.
I’m extremely curious to see how my body reacts and, if needed, I’ll shift my calories and regular lifting sessions (if I still need them) accordingly.
Will definitely keep you posted.
So here we are.
Five months ago today I started training in ernest for Figure. I have been working out diligently and watching my body grow and change as it has become bigger, stronger; transformed.
I met with my coach at the beginning of June for the first time. She said I still had about 2 months of bulking to do before we start cutting for my show in November: More shoulder growth.
In a way, I was relieved.
I knew I needed to add more mass and I was also a little anxious about halting growth in lieu of leaning out. Plus, there are a few parties and events I have in the middle of the Summer and I was kind of happy that I would be able to kick back and enjoy at least a few nights.
Taking stock of where I have been, I have definitely gone through a transformation in the past year. Check it out:
Super lean in July 2012:
To Super Puffy in April 2012 (after 3 months of bulking):
To slightly more rounded in early June 2012:
To starting to feel pretty kick-ass in late June 2012 (today). I am not flexing, BTW:
I have felt like my hard body was locked away in a closet for the past 5 months and that was not a nice feeling to have, but things are starting to come around and I’m getting excited.
I have been doing a lot of work on my shoulders (2x per week) in order to get the growth up even more. I am hoping that by the end of August we will see some significant improvement over today. Just about one month left and then we’re onto the dieting!
It just goes to show that even though things are uncomfortable on the journey to get where we need and want to be, the discomfort is often worth it – and this doesn’t apply just to bodybuilding.
Where do you want to go?