Bulking Habits and the Importance of Planning


I think that it is very important for people to make plans. I know that Scripture teaches us that it is arrogant for us to make plans and insist on them being carried out (James 4:13-14) because our lives can be cut short at any moment. But it is also wise to make plans (Proverbs 21:5) that you submit to the Lord and are willing to let Him change at any moment (James 4:15). I find that making a very clear and detailed plan for any task that I plan to undertake is not only  beneficial, but necessary for me.  It removes a lot of second guessing myself and figuring things out on the fly. In the spirit of that, here is my plan for bulking up that I am currently following, in all its glorious detail:

  1. Lift in the 4-6 rep range on almost all lifts (except abs and calves), using progressive overload
  2. Lift 5 days per week following a body part split (mine is Chest and Abs-Legs-Shoulders, Calves and Abs-Back-Arms and Abs)
  3. Stay in a 10 percent calorie surplus and get 1 gram protein per pound of body weight, 2 grams carbs per pound of body weight, and .3  grams of fat per pound of body weight
  4. Do Ab sets weighted and to failure 3 times a week
  5. Go up on squats every week in weight and/or reps (I’m focusing on this because I slacked on legs for a good while). 
  6. Supplements: Use whey protein (to ensure I get enough protein), creatine (for recovery and a little boost to strength and muscle gains), and pre-workout (for which I now make a variety of espresso drinks with this machine)where I stand on caffeine see this arriveFor my pre workout recipe, see this link.) Currently using Legion Pulse. 
  7. Get 8 hours of  sleep a night 
  8. Eat 30-40 grams of carbs and 20-40 grams protein 30 min before workout. (Protein powder and banana with nonfat milk is a good way to get this). 
  9. 40-50 grams protein in post workout meal 
  10. Greek yogurt before bed for a slow digesting protein. 
  11. Workout when I’m strongest ( for me, this is anytime after around 1 o’clock)
  12. Workout weak points for a few extra sets a week (chest and legs). 

4 thoughts on “Bulking Habits and the Importance of Planning

  1. Hey man! Loving this blog. I am studying Kinesiology/Exercise Science, possibly (Lord willing) on the road to becoming a physical therapist. I love the tie you have made between faith and fitness and am enjoying the content!
    Bigger Leaner Stronger is a great program and I am following a modified version of his plan, enjoying it. Keep it coming man and God bless:)

    Liked by 1 person

    1. Hey Casey, I’m glad you like it. Your career path is awesome and super exciting! Yes, BLS has done great things for me and Mike Matthews is incredibly helpful. Please comment anytime and let me know of there is anything that I can help with!

      Liked by 1 person

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