phill - puritysourcelabs athlete diary log
- Thread starter Phill
- Start date
--------------------------------BULK WINTER 2023------------------------
Before we get into the fun stuff, let’s drop some DISCLAIMERS here.
First things first, NO WAY should you TRY any crazy experiment meant for a crazy horse like me on yourself, okay?
This is just asking for trouble, my friend! Stay human, it’s much more fun!
Now, listen!
The “cycle” section we’re about to explore is like a wild roller coaster ride - totally theoretical, my boys.
No real-life attempt at this madness! Seriously, don’t even think about it!
And hey, my boys and girls, you need to know the laws of the country you’re in.
Just to be clear, I’m all natural, no secret sauces or magic potions here. No doping substances for me, no sir!
So, keep it real and keep it legal!
If you’re feeling curious or thinking about trying any of these, let’s hit the brakes and talk to a real pro first.
Safety first, always!
All right, let’s get this party started!
But remember, it’s all fun and games, no real-life craziness!
Stay smart, stay safe and let’s have fun!
GOAL
BULK!
Yeah, sure, winter bulk!
But here’s the deal, peeps, you gotta have a clear vision of what you want. Set some real, solid, achievable goals.
For this winter, my aim is to hit a weight of at least 85 kg - 188 lbs.
Quality weight, you know, muscle mass, of course!
I ain’t tryna turn into a Thanksgiving turkey all stuffed up!
I’m currently around 160 lbs, so a good 30 lbs to take.
38 years old
172 cm - 5’ 8’’
Bring it on!
TRAINING PROGRAM
WEEK 1 and WEEK 2
Monday - chest, front delt, lateral delt, triceps
Tuesday - active rest. Blood pumping in chest, front delt, lateral delt, triceps - ABS (heavy)
Wednesday - back, traps, rear delt, lateral delt, biceps
Thursday - active rest. Blood pumping in back, traps, rear delt, lateral delt, biceps - ABS (light)
Friday - legs, calves, butt
Saturday - active rest. Pumping blood into legs, calves, butt - ABS (heavy)
Sunday - OFF
Rest between sets 60-75 sec
Monday, Wednesday and Friday intense and HEAVY workout.
Each set must be done with intensity until failure.
It doesn’t matter what exercise you do, vary from session to session, the important thing is to train well.
Indicatively:
Series between 4 and 6
Reps between 6 and 8
Tuesday, Thursday and Saturday active rest.
Engage in some stretching and mobility.
Dol a single exercise with high repetitions to pump blood and get nutrients to the muscles trained the previous day.
You just have to pump blood into the muscle, go home and eat.
You don’t have to train so hard that you interrupt the recovery you started the day before.
Abs workout heavy and intense on Tuesdays and Saturdays, lighter pumping on Thursdays
WEEK 3
Tuesday and Friday full body workout.
Tuesday more on the high side, while Friday more on the low side.
Stay with “old” multi-joint core/fundamentals exercises with free weights.
The other days rest or slightly active rest with abs workout, pump blood, stretching and mobility.
From WEEK 4 onwards, repeat.
9-12-15 weeks … there is no end, until you have reached your goal, use it until it works.
DIET
Below is the diet I will follow for 2023 winter bulk.
In these first days I will make an “approach” to the starting point.
I’m eating little, for the summer cut, I’m also only doing 4 meals. 2 without carbs.
I’ll slowly increase calories and especially carbohydrates to get to the starting point instead of taking a too big leap.
I’ll then move on to increasing carbs to bring them to the midpoint.
Finally I will have an extra meal to further increase my total daily caloric intake.
Plans are planned and followed, but every day or week, you have to take stock of the situation and evaluate the new data in your possession to decide if the plan is still valid or if the shot needs to be corrected.
This means that this is the rough initial plan, then we’ll see.
I also say that being in bulk, from time to time, some “cheat” to the diet can be made … in the end you are in bulk, the more calories you take the better.
Likewise, if one day you are not particularly fit or have a stomach ache, nobody forbids you to take a break and go on a fasting day.
Starting point
every meal
50 g protein - 200 kcal (500 gr egg white or 250 gr beef)
10 gr fat - 90 kcal (10 gr extra virgin olive oil)
100 g carbs - 400 kcal (125 gr basmati rice)
Tot - 690 kcal/meal
TOT 5 meals
250 pro - 1000 kcal
50 fat - 450 kcal
500 carbs - 2000 kcal
Tot - 3450 kcal/day
Mid Point
every meal
50 g protein - 200 kcal (500 gr egg white or 250 gr beef)
10 gr fat - 90 kcal (10 gr extra virgin olive oil)
120 g carbs - 480 kcal (150 gr basmati rice)
Tot - 690 kcal/meal
TOT 5 meals
250 pro - 1000 kcal
50 fat - 450 kcal
600 carbs - 2400 kcal
Tot - 3850 kcal/day
End Point
every meal
50 g protein - 200 kcal (500 gr egg white or 250 gr beef)
10 gr fat - 90 kcal (10 gr extra virgin olive oil)
120 g carbs - 480 kcal (150 gr basmati rice)
Tot - 690 kcal/meal
TOT 6 meals
300 pro - 1200 kcal
60 fat - 540 kcal
720 carbs - 2880 kcal
Tot - 4620 kcal/day
Foods:
The choice of foods is essential.
I always have a very clean diet.
I always season rice and vegetables with apple cider vinegar and salt.
As a source of protein I use meat, meat, meat, meat … more MEAT and lots and lots of pasteurized egg whites. Rarely the fish, I really like it, but damn, the price here is off the charts.
For fats, the choice is only one, extra virgin olive oil .Always raw, never cook it or use it for cooking. Here and there some dried fruit, I’m not one for peanut butter.
Rice as a source of carbohydrates.
As you can see, my food is quite limited.
- fruits and vegetables not counted.
For instance, rice has like a tiny bit of protein (8%), but I don’t bother counting it. And meat’s got some fat, I not counting that either.
So, the deal is, you might end up eating more than the official counted amount. Your daily calorie intake could be higher than what’s on those fancy papers.
But hey, who cares, right? It’s all good in the end, it’s a bulk phase, albeit clean bulk.
I will periodically input all the data into a calorie and macro counting app and share the results here, which are certain to be, as previously indicated, higher and more precise than the ones mentioned above.
Also, always in the same spirit, 1-2 nights a week, you can hit the town and treat yourself to some cool stuff.
Sushi, burgers, whatever floats your boat… maybe pizza sometimes, if that’s your thing, I’m not a pizza lover.
Just enjoy and have fun!
SUPPLEMENTS
I’ll keep this with just a list and a fairly short one.
Supplements are used precisely to supplement the diet, not to replace it, and are used to take on those missing or particular micronutrients.
Overall, they don’t really give that many results, I mostly use 'em for good vibes, health, to chill out some unwanted side effects.
Taken every day:
- multivitamin and multimineral
- NAC
- Omega 3
- Red yeast rice
- Vitamin D3
- Astragalus
- Turmeric
- Astaxanthin
- Alpha lipoic acid
- Gaba
- Choline and inisitol
- Tudca
- Glutathione
- Taurine
- Creatine
Used tons in the past, all sorts of protein you can think of, mass gainers in every flavor. But you know what? The real game-changer was when I decided to ditch 'em all.
No more. Life changer.
CYCLE
SUSTANON 125 mg EOD - 1/2 ml EOD - 437.5 mg/Week
TREN HEX 80 mg ED - 1 ml ED - 560 mg/Week
EQ 125-250 mg ED - 1/2 ml day with test - 1 ml days without test - 1312.5 mg/Week
Tot 2 ml inj. ED
Inj. Clenbuterol 50 mcg ED - 1 ml - 10 days ON Every month
HGH 2+2 IU morning/evening
IGF1-LR3 100 mcg post-WO
MK677 20 mg ED. 1 tab ED morning
GW 20 mg ED. 1 tab ED morning
YK11 10 mg ED. 1+1 tab morning/evening
Proviron 25 mg ED. 1 tab morning
Winny 20 mg ED. 1+1 tab morning/evening just to mitigate progesterone effects
T4 100 mcg ED - 1 tab night (therapeutic dose that I must always take)
Isotretinoin 20mg ED. 1 tab Izotex ED morning
AI/serm if necessary, dictated by bloodwork/sensations
?Oral?
Not sure yet, but if an additional kick in the ass is needed later on, I can add for 3 weeks either M1T or Bulk Cycle (D-bol 25mg + Drol 25mg).
I’ll decide along the way.
Yes Yes, I know… kinda got too much stuff going on…
Nobody’s forcing me, if it comes down to it, I won’t hesitate to remove or cut something.
ALL PRODUCTS COME FROM PURITYSOURCELABS.RU
A BIG THANK YOU PSL!!!
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