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Back to the Future

With my last post I have completed recollecting my past bulking and leaning phases. Now to the present. After my first round of bulking and leaning I understood my body more. I still am not sure what is the best formula for leaning. However I think I have a better understanding of how to bulk up. Since it has been over 4 months of leaning I decided to switch to bulking phase now. Starting this week I am increasing my calorie intake and see if I can lift more weights.

Here is what I found out about me when bulking:
I should not be overeating suddenly but instead increase my calorie intake slowly and let me body see the change in calories. I should be eating more carbs than either fats or proteins. In fact I decided on 60% carbs, 20% protein and 20% fat ratios. Without all the carbs my body hates me. I have headaches and feel very tired. I should reduce the number of exercises, sets and reps. Instead I should concentrate on lifting heavy with low number of reps. Since my body recovers quickly if I don't overdo, I should reduce the number of sets. To reduce the production of cortisol I have to finish the workout in 45 mins. That means I have to reduce the number of exercises. If my body can recover quickly with the reduced, sets, reps and exercises I am hoping I can do workout everyday, hitting all muscles twice in a week.

Accordingly my current workout plan is to do:
  • 6 to 10 reps per set
  • 3 sets per exercise
  • 3 exercises working different muscle groups per day
  • 6 workout days per week
I tried to add as many compound exercises as possible
  • Monday: Chest, Lower Back, Triceps
    • Decline bench press
    • Deadlifts
    • Dips
  • Tuesday: Middle Back, Abs, Biceps
    • Rows
    • Crunches
    • Ez Bar Bicep Curl
  • Wednesday: Shoulder, Traps, Legs
    • Seated Dumbell Shoulder Press
    • Barbell Upright Rows
    • Calf Press
  • Thursday: Chest, Legs, Triceps
    • Benchpress
    • Squats
    • Seated Dumbbell Tricep Press
  • Friday: Upper Back, Lower Back, Biceps
    • Wide Grip Pull-ups
    • Back Extensions
    • Dumbbell Bicep Curls
  • Saturday: Shoulder, Traps, Shoulder Joints
    • Military Press
    • Dumbbell Upright Rows
    • Random shoulder joint exercises
We will have to see how things go. I did very well in my exercises today and I am not too tired. With just 3 exercises, going to gym is more fun. Not as stressful at all. My muscles also did not feel the burn as much as I usually do.
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