Gaining 50 lbs in One Year

On October 23, 2015 I was weighing in for the Dexter Jackson Classic Bodybuilding Show. That Friday night I weighed in at 217, one year later I weigh around 275. Since I wasn’t going to have the opportunity to compete this year, I decided to try to put on as much size as possible. My off season weight prior to getting ready for my contest was around 245-250 so I’d say this has been a very successful year and I think I can still put on some more before the end of the year. Here a few take aways from the process:

Bulking is just as hard as leaning out. When you’re trying to lean out, you have to resist the urge to eat certain things. Putting on weight, bulking, gaining muscle, etc is much more of a physical challenge. Forcing yourself to eat when you are full just plain ole sucks. I’m not going to say one is easier than the other but instead they’re both equally difficult in different ways.

Just because you’re bulking doesn’t mean you get to eat crappy food. When you’re seeking to add quality size, it’s important you give your body nutritious food that is more likely to be converted into muscle or energy.

Consistency is the key to all progress. If you can’t stay consistent, results aren’t going to happen. That doesn’t mean you have to be perfect. It just means you have to stay the course and get back on track if you have any hick ups along the way.

Going with the above point, having a coach makes a huge difference. I’ve been working with Shelby for two straight years at this point. We haven’t done anything ground breaking but having someone with an objective point of view who keeps you accountable makes a huge difference in your ability to stay consistent.

Most people are going to gain a little fat if they want to put on some significant muscle, get over it. 

Here’s what a typical day of eating looks like on a training day:

Meal 1 60/15/80

2 cups mixed berries

1 cup oatmeal

1 tbsp olive oil

1 tbsp apple cider vingar

60 grams whey protein

mix in blender

Meal 2 60/15/80

8 oz lean meat

1.5 tbsp grass fed butter

1.5 cups rice

Meal 3 60/15/80

60 grams whey

1 tbsp olive oi

2/3 cups white rice flour

Meal 4 60/15/80

8 oz lean meat

1 tbsp coconut oil

1.5 cups rice

Pre Workout Shake 60/15/40

60 grams whey

1 tbsp olive oil

1/3 cup white rice flour

Intra Workout

100-120 grams cyclic dextrin

10-20 grams BCAAs

Post Workout 60/0/120

60 grams whey

120 grams carbs from dextrose

Post Workout Meal 1 60/0/170

4 oz steak

30 grams whey

2 bagels with honey

1 cup white rice

Post Workout Meal 2 60/0/170

4 oz steak

30 grams whey

1 bagel with honey

1 1/3 cup white rice

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