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Derek Bulking/Cutting Week 37!

My final week! Check out my latest workout program and view my final pictures!

By: Derek Charlebois

About This Section

E-Mail me at dspikehead@hotmail.com.

Lots of people have been asking me to do a bulking series like I did for my contest prep. So I decided to. Below is the intro article and starting pics.

Due to popular demand, I will be keeping a journal of my bulking cycle. I will then do a cutting cycle to get ripped for summer. I was already thinking about doing this, but after being directly asked and reading about the trouble other bodybuilders from the message board are having with bulking, it became official.

The Purpose Of Bulking

The purpose of bulking is to gain muscle, not fat. To do this, bodybuilders eat above their maintenance calorie requirement. Most of the time, they eat to far above this requirement. To make things worse, these "extra calories" are coming from junk food. All these "extra calories" do is cause you to gain fat, not muscle. The opposite of what you are trying to accomplish.

The purpose of this series to show, not tell, those who need help how to bulk correctly.

My Goals:

One of the most important aspects of bodybuilding is setting goals. Goals give you something to work for. By setting goals, you will something burning up your brain which causes you to push yourself harder and farther when you begin falling short of those goals. Before I state my goals, let's look at what I accomplished last bulking phase:

My Results From My Previous 3 Month Bulking Cycle

StartEndIncrease
Weight: 175 200 25 lbs.
Stomach: 31.25" 33" 1.75"
Chest: 42" 45" 3"
Legs: 23" 24.5" 1.5"
Biceps: 15.25" 16.5" 1.25"
Calves: 16" 16.5" 0.5"
Forearms: 12" 13" 1"
Shoulders 48.25" 50.75" 2.5"
Lats 42" 47.5" 5.5"

This time I will be bulking for 5 to 6 months. Here are current unflexed measurements:

*Unflexed in inches*

Weight: 194
Stomach: 33
Chest: 43.875
Legs: 24.5
Biceps: 14.375 (16 flexed)
Calves: 16.75
Forearms: 13
Shoulders: 49
Lats: 45.875

My goal for this 6 month bulking phase is to hit 220 pounds. That is a 26 pound increase to my current weight. I plan on slowly increasing my weight to limit the amount of fat I gain.

Diet Plan

I will be consuming:

350 grams of protein (1400 calories) ~ 40%
350 grams of carbs (1400 calories) ~ 40%
75 grams of fat (675 calories) ~ 20%
Total Calories: 3,475

Training Program

I will be doing a 5-day split.

Monday: Legs
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders/Traps
Friday: Arms

I chose to lift Monday through Friday because during those days I have a set schedule. So I will be eating and lifting at the same time every week. I feel having a set schedule helps me concentrate more on accomplishing what I set out to do.

Supplements

Whey
Multi-vitamins
Vitamin C, E, and B-complex
L-Glutamine
Creatine
Flax Seed and Oil
Desiccated Liver Tabs

(Click the blue links above for more info.)

This is just the introduction into this series. The articles that follow below are much more in-depth and detailed. With that said, let's start bulking!

Before And After Pics


Week 1 - Week 37. Click to enlarge!

Let the games begin!

Week #1
Here is my first article with full details on my workouts, diet plan and supplements. Find out how it is going so far and what I have already gained!
Click Here To Read This Article.

Week #2
I learned a lot during my first week at the gym. What exercises I like. What weights I can use for what reps. And just getting used to the new surrounding. With that being said, here is my routine and my latest measurements.
Click Here To Read This Article.

Week #3
My strength has never gone up so quickly before. Every week, I'm adding weight and/or reps. I guess eating every 2-3 hours and getting enough rest along with a well planned out routine pays off.
Click Here To Read This Article.

Week #4
Well, my whole family was sick over the weekend. So guess what, I got sick. Did that stop me from lifting... lol, what kind of question is that? Nothing can stop me. I don't need to make excuses.
Click Here To Read This Article.

Week #5
I am now over 200 pounds! Check out my workouts and new measurements, along with my new "Topic Of The Week" section. This week: Range Of Motion.
Click Here To Read This Article.

Week #6
New pictures online now! Another week. My wrist is feeling better, so I'll see what I can do.
Click Here To Read This Article.

Week #7
I was uncharacteristically tired this week. I took a nap everyday. Something that I never do. My diet was off, because when I woke up, I wanted something to eat and I wanted it NOW! Here is how my week went.
Click Here To Read This Article.

Week #8
I've already been bulking for seven weeks. Time sure does fly when you're gaining muscle. Here are my latest pics, measurements and observations!
Click Here To Read This Article.

Week #9
After a week off I am ready to get back to business! Here is what I did, my latest diet and cardio plans, and new measurements.
Click Here To Read This Article.

Week #10
Well I woke up this morning and had no pain in my shoulder. Moved it around, testing it a little, and it felt good. Here are my latest measurements, along with all my workout info.
Click Here To Read This Article.

Week #11
I am going to incorporate a new feature where I answer a question, that was asked of me, related to each training day. If you have a question about why I do a certain thing, or a general training question, feel free to email me.
Click Here To Read This Article.

Week #12
Updated Pics! Check out my workouts and pics from this week. Guess what? My shoulder is feeling better!
Click Here To Read This Article.

Week #13
NEW! Full exercises descriptions and pics. Now you will know exactly what I am doing. Here are my workouts and Q & A from week 13.
Click Here To Read This Article.

Week #14
More exercise descriptions and pics along with my latest workouts. My shoulder is feeling better, but now my forearm is hurting. Oh what a week...
Click Here To Read This Article.

Week #15
I only did a partial week for week 15 and I am taking next week off. Learn all about it here...
Click Here To Read This Article.

Week #16
I am back and I made some changes to my diet and routine. It was a great week!
Click Here To Read This Article.

Week #17
This was a great week! Check out my latest workouts, Q & A and my new pics!
Click Here To Read This Article.

Week #18
Another week down and my weights keep going up. Read all about it!
Click Here To Read This Article.

Week #19
A great week in the gym. Check out the latest Q and A and learn how you can get better results from your workouts.
Click Here To Read This Article.

Week #20
Last week of bulking! I went from 194 to 208 pounds. I added 14 pounds, most of which was muscle. I have much less fat to lose this year than last year. Check out my NEW pics!
Click Here To Read This Article.

Cutting Cycle

Week #21
The time has come to start lowering my calories. Check out my new diet and supplement schedule. It's time to get cut for summer!
Click Here To Read This Article.

Week #22
So far, dieting is going great. My strength is increasing, my aerobic endurance is improving, and I feel great!
Click Here To Read This Article.

Week #23
This week was unreal, especially since I'm dieting. I am taking next week off, then starting a new routine and diet. As soon as next Monday hits, no more cheating on my diet at all! NEW PICS!
Click Here To Read This Article.

Week #24
I took last week off from the gym and it was very hard on me. Why? Because I could not wait to get into the gym! Check out my NEW workout program, diet and MORE NEW PICS!
Click Here To Read This Article.

Week #25
Again, another excellent week. Check out my updated diet and see what my current measurements are.
Click Here To Read This Article.

Week #26
I weighed in this morning at 201 lbs. I have consistently been losing 1 to 2 pounds a week which is what I am shooting for. I am very pleased with the way everything has been progressing. New pics!
Click Here To Read This Article.

Week #27
A very intense week. It is great to continuously increase my strength, especially while cutting. By carefully structuring your diet, it is very possible, as I am showing, to get stronger while losing fat. I am much more focused than when I was bulking.
Click Here To Read This Article.

Week #28
This was a very productive week. I felt great throughout. I pushed myself on my cardio sessions, which means I have to work even harder next week. Check out the changes to my diet as well.
Click Here To Read This Article.

Week #29
This week started off terribly. I felt like crap. The only time I felt good is when I was lifting. I am changing my routine next week. Check out my latest pics after 6 weeks of cutting!
Click Here To Read This Article.

Week #30
As I mentioned, I am changing my routine this week. I am going to incorporate some exercises I haven't done in a while and switch up the order of the exercises I like. Everything else is staying the same.
Click Here To Read This Article.

Week #31
Things are going great. I can't complain with the progress I am making. My strength is going up, I am losing fat, and I feel full of energy. I entered this week weighing in at 197 pounds. Check out my latest pics!
Click Here To Read This Article.

Week #32
Well, my first year of college is over! Therefore, I will now be training at 8 a.m. New diet is switched up some as well as my supplement schedule. Check out my bodyfat measurements as well!
Click Here To Read This Article.

Week #33
Things are going as planned! Check out my new diet, supplement schedule, workouts, measurements and pictures!
Click Here To Read This Article.

Week #34
This was not a strong week. My diet was off throughout the week. I had hunger pangs and would nibble on stuff periodically. This all adds up. Check out my new caliper and tape measurements, along with some changes to my diet and supplements.
Click Here To Read This Article.

Week #35
I'm about to finish up my third month of cutting. I have consistently lost 1 pound a week. Because I am losing fat at this rate, I am able to keep my hard earned muscle. Check my new training program and my new pics!
Click Here To Read This Article.

Week #36
I lost about 3 pounds this week. Some I which I know was muscle. I am upset about the way this week went. But, I guess it's time to move on. Check out my new diet and my new pics!
Click Here To Read This Article.

Week #37
The end has finally arrived. I weighed in last week at around 188-190 pounds, which was my goal. Now it is time to try something new, but before I tell you what, we'll get into what I did this week. Final pics!
Click Here To Read This Article.

Back To My Main Page And Article Listing

Derek Bulking/Cutting Week 37!
dspikehead@hotmail.com

Back To Derek Charlebois's Main Page

Back To The Articles Main Page.

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want to try this

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