gain 10 lbs of muscle in 4 weeks while losing BF%

[benman2002]

**be advised...this journals ideas are changing constently...its not so much the gain 10lbs in 4 weeks anymore

is 10lbs in 4 weeks while losing bf%?even possible?we will find out

i will be updating this everyday so follow along if you like

my current stats:
5'9"
174lbs
BF%: (14.4%)
chest: 41 1/8"
upper arms: 14 3/4"
forarms: 11 3/4"
waist: 33 5/8"
stomach: 33 1/2"
shoulders: 47 1/2"
thighs: 22 3/4"
calfs: 15 1/8"

Picture links are here!!

i will be on a very strick diet getting upwards of 3500 cals a day at 40/40/20
i will not be cheating at all for the 4 weeks including weekends except for one day(valentines day) which i will allow myself to have a few drinks
i will weight myslef every sunday morning, BF% will be taken at the same time(took it sunday with a cheap caliper, it said 11.5 but i feel i am more than this and am going to buy an electric caliper thursday and i will go by this % when i take it thursday)



Monday:
wake up at 5am-jump rope for about 5 mins i will be increasing my cardio but this morning it was freezing outside
530am:3 pacs of grits, 2 scoops protein in water, granola bar
930am: large chicken brest, 2 cups of brown rice
noon: salmon patty
3pm: pouch of tuna, 4 peices of whole wheat bread, light mayo
645pm(post workout):home made shake(cup cottage cheese, 1 scoop protein, 1/2 cup ground oats, grape juice)
945pm: 2 cups cottage cheese

Daily total: 324.0protein 363.0carbs0 82.8fat 3492.8 cals
37.1% 41.6% 21.3%


Workout:Back/Shoulders Day
pullups: 13reps, 8reps
Deadlift: 135*12, 225*8, 225*8
Cabel rows: 150*8, 150*8
Barbell Military press: 95*15, 135*8, 135*6
Jaster Shruggs: 155*10, 155*12, 155*12(i will go heavyer next time, just gettin the feel)
upright rows:80*10, 90*6
Front raises: 20lbs *8per arm, 20*8 per arm

Daily summery: wow it was tough getting this many calories, felt bloated alot, i think i can get about 200 more though, just need to plan my meals better
Workout Was AWESOME

[Jakanden]

ASide from the fact that I dont agree with anything more than 1g/lb in protein - looks like a good plan. Keep it updated mate =)

[abarlament]

You want to gain weight while losing bodyfat? That will be tough, considering you aren't cycling your diet. Are you using chemical help?

[Jakanden]

It can be done - I did it. It is just a matter of a carefully controlled diet and lots of hard lifting. 4 weeks is kinda short, but its a worthy goal =)

[abarlament]

When did you accomplish that Jak? I mean when you were new to lifting or after you've been in the game a while?

Sorry, didn't mean to hijack your journal man, We'll take this outside.

[cursor]

Sure you can add lean mass while encouraging your body to use fat stores as partial fuel. It's a matter of nutritional choices, meal timing, exercise style & volume, adequate sleep, and hydration. Best of luck in your endeavors. I'm curious to see your pics and find out your current body fat level.

[benman2002]

Originally Posted by abarlament

You want to gain weight while losing bodyfat? That will be tough, considering you aren't cycling your diet. Are you using chemical help?

yes this will be tough, i dont even know if it is possible in this short of time...thats what i am trying to find out, and this is why is why i am going to be so strict in my diet with only 1 cheat day in 4 weeks. i want this to be very controlled. i am natural, my only suppliments are whey protein, creatin, zma, multivitiman

[benman2002]

Originally Posted by cursor

Sure you can add lean mass while encouraging your body to use fat stores as partial fuel. It's a matter of nutritional choices, meal timing, exercise style & volume, adequate sleep, and hydration. Best of luck in your endeavors. I'm curious to see your pics and find out your current body fat level.

yeah im curious to find out my bf% too....i think it will probably be around 14% just a guess

[benman2002]

here are my before pics
BF=14.4% -- does this number seem accurate?????

im pretty sure i used the caliper correctly...it took me trying off and on for about 2 hrs to get where my #'s started being consistent

[benman2002]

tuesday:

nutrition:325.0 pro 358.0 carbs 68.3fat 3346.3cals
38.8% 42.8% 18.4%

not good enough......low on food though...i will do better wednesday

Workout: crappy...i went about 1 1/2 hours later than i normaly do and i just didnt feel intense....i couldnt get a hold of my workout partner so i went by my self...i was afraid to do squats without a spot, so i did leg press after 1 set of squats

squats:135*15, 205*6
Leg Press: 4plates*8, 6plates*8, 8plates*4(this is the first time ive done legpress in a long time, i didnt really have a feel for how much i could do)
SLDL's:135*8, 145*8, 145*8
Leg Extensions: 130*8, 150*5

overall tuesday really sucked...i need to do better

btw cravings are getting really bad already but i am resisting, i have 2 boxes of girl scout cookies at home but i havent ate one yet

[Jaster]

Originally Posted by benman2002

here are my before pics....any guesses on BF% before i find out thursday?

Keep it up looking good! :
I'm glad to see you doing Jaster Shrugs! : :

[benman2002]

WED-Rest Day

nutrition-3661.3calories
336protein 36.7%, 410carbs 44.8%, 75.3fats 18.5%

summary:good day of eating


so far today(thursday) has been a horrible day. i left my house for work w/out my food, so i am going to have to go out to eat for lunch. im very dissapointed.

[cursor]

Wow ... that's way too much protein for me. And generally, way too much food. I hope that you're able to increase LBM at a controlled rate and not gain too much fat in the process.

brenman2000's meal plan
meal 1 – 3 packs of grits, 2 scoops protein in water, granola bar
meal 2 – large chicken breast, 2 cups of brown rice
meal 3 – salmon patty
meal 4 – pouch of tuna, 4 pieces of whole wheat bread, light mayo
[__w o r k o u t__]
meal 5 – homemade shake (cup cottage cheese, 1 scoop protein, 1/2 cup ground oats, grape juice)
meal 6 – 2 cups cottage cheese

324 protein 363 carbs 83 fat = 3493 calories
[ 37%p 42%c 21%f ]

[benman2002]

yeah that is almost 2X my body wieght in grams which is not unheard of...
I have never taken in this much food before though..i havent noticed any side effects so we will see i guess....like i said i am seeing if i can do 10lbs in 4 weeks w/out gaining fat. this is more of an experiment then being a very controlled bulking phase. if i do gain alot of fat it will be ok(besides failing to do what i am trying to do) i am confident i can lose bf% with the correct diet when that time comes

although the controll is not going to be 100% unless i keep my diet the whole way through(unlike today because i forgot to bring my food to work)

[benman2002]

Thursday:Chest
BB benchpress: 175*8, 185*7, 185*6
BB incline bench: 135*8, 135*7, 165*4(135lbs was with pause)
DB Flys: 45*5, 35*8
chest Dips: 12, 13
Cable crossovers: 65*8, 70*8
Cable crossovers(upwards): 35*8, 40*7

workout summary: i started out in a pissed off mood, workout was pretty good though

no nutrition info for the day although i ate pretty good


summery of everything so far:

i am finding no-matter how dedicated your are to bodybuilding it is near impossible to keep 100% to a plan. While i am extreemly dedicated to eating perfectly clean and having perfect workouts for 4 weeks there are times when problems outweigh my dedication. Examples- was in a rush thursday and forgot to bring my food to work i had prepared the night before. the result was haveing to eat out...which i ate grilled chicken, and collard greens(still pretty healthy) but it threw off my plan of keeping a perfect record of everything.

another example--workout partner: in the gym he is the perfect workout partner. extreemly intense, brings the best out of me. however tuesday i couldnt get a hold of him(forgot he had turned his phone on vibrate and it was in the other room, happened to be leg day ), and thursday he needed us to go about 45 mins later than normal which pissed me off and threw off my schedule. if this keeps on happening i will have to tell him i cant be workout partners anymore

btw someone with bf% experiance please tell me if my readings look correct. this was my first experiance using calipers, it took me about 2 hrs to where i think i was doing it correctly.