Well, I'm sitting here on my week off after a strict and
intense 6 week bulking cycle, with hopes of putting another
few, hard fought for pounds. As many of you probably know
from some other articles on here, that I'm an ecto-meso
body type and a hard gainer. It certainly feels good to
have a 0week off!
This 6 week bulking cycle run from Feb. 9 to Mar. 19 (2004).
It was a thoroughly planned out cycle in 3 main areas:
Supplementation
Weight lifting & workouts
Diet & nutrition
As you see from the navigation above, each of these 3 key
areas are talked about in some detail. This will be another
long bodybuilding guide; however unlike some of my previous
guide, it will also cover training and dieting. It will
be quite long, so take it in bit by bit, or just read whatever
interests you. ;-)
During these 6 weeks, I took meticulous measurements on
my progress, kept concise records of my training, and also,
daily records of all my diet and nutrition. And of course,
weekly pics along the way to gauge progress.
Bodybuilding is more than just a sport, it's a life style.
With that said, you need to make a commitment to yourself,
to take small steps in the right direction that will help
you achieve your goals. Otherwise, what the heck are you
doing on this site, or reading this guide for that matter?
;-) And hopefully, by the time you're through reading this
guide, you'll have learned something, and be a step closer
to your goals.
How I gained 20lbs in 8 weeks!
Wow! Doesn't that sound fantastic?!? I will show you all
my methods on how I gained 20lbs of solid muscle in just
8 weeks! All you gotta do is send $39.95 to Jim @ BB4U,
or pay by visa, master card, or paypal. (sarcasm)
Oh Schmuck..
Sorry, I just had to do that. Can't help but take a shot
at all these "let me help you gain weight" sites
on the web. I've seen a few of these, and I wasn't impressed
by any means.
My Bulking Cycle Progress
Okay, maybe I didn't put on 20lbs in 8 weeks, but I did
put on a solid 4.5lbs of lean mass during my 6 week cycle.
It may not sound as impressive as 20lbs, but it's real.
I took measurements at the start of each week, and then
one more time on the last friday of my 6 week run. Below
is a chart of my measurements of week 1 compared to week
6, and including body weight and body fat percentage measurements.
6 Week Measurements
Week 1*
Week 6*
Gains
Chest
42
43.5
1.5
Shoulder
48.5
51.25
2.75
Biceps (Right)
14
14.6
0.6
Biceps (Left)
14
14.5
0.5
Forearms (Right)
11.3
11.8
0.5
Forearms (Left)
11.1
11.7
0.6
Waist
29.5
30.5
1.0
Thighs (Right)
22.75
23.6
0.85
Thighs (Left)
22.75
23.5
0.75
Quads (Right)
17
17.75
0.75
Quads (Left)
17
17.6
0.6
Calves (Right)
13.5
13.75
0.25
Calves (Left)
13.5
13.75
0.25
Body Fat
11.60%
11.60%
0%
Weight
152
156.5
4.5
*
Measurements done cold, and measured in inches
Before and after pics were also
taken to show my progress for these 6 weeks.
(Week 1)
This was taken during the week of Feb 8
- 16. I have to admit that I look "flatter"
than usual in this one - I had just returned from a trip
from Toronto which involved bad diet, lack of sleep, and
almost 2 weeks of no workout. Needless to say, I was not
up to par... So, this is not the best to show my "before"
look.
(Pic 1)
(Pic 2)
Pic 1 - was taken during week 5, about a
week after I started tanning.
Pic 2 - taken during week 6, with a noticeable
tan compared to pic 1.
I'm not a big guy by any standards - at
5'7" and 156lbs, most would consider me a small guy.
In fact, I consider myself to be a pretty small guy, and
a hard gainer. But that hasn't stopped me from bodybuilding.
So, comparing the last 2 pics with the week 1 picture,
the gains are noticeable - fuller, thicker, and harder
muscles by the end of 6 weeks.
So, are you getting excited yet? Ready to
hit the weights like never before? Well, enthusiasm is
fantastic, but you have to realize this:
You must be dedicated and committed to yourself
You must be disciplined in your diet and nutrition
You must be committed to your workout
program and push yourself harder every time
You have to be PATIENT!
I can't stress these points enough, especially to beginners
who give up as fast as they start a bodybuilding effort.
They expect too much in too little time, get discouraged,
and give up. But you know what? You need to realize that
bodybuilding is a life long deal, not a fad, not a momentary
infatuation. Only dedication and commitment and taking
small, positive steps towards creating an overall improvement
in your life will get you there... eventually! Don't give
up!
With that said, I hope I haven't turned anyone off from
bodybuilding and weight lifting, and hopefully provided
some inspiration and motivation. Now, let's get on with
the good stuff!
