Rob - Follow my Bulk - FitLegacy

Documenting my lean mass gaining phase. September 24 - Summer 25. Follow exactly how I'm doing it training less than 2 hours per week! Meals and workouts.

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

This was the start point at the end of my cut:

88 kg/194 lbs, 6'3, somewhere around 10-12% body fat.

Follow this new account @FitLegacyLife to see how I approach bulking from here (with the aim to stay as lean as possible) as a dad to 3 young kids.

I'm posting my program and how I'm training, what I'm eating, updates to my stats, weight, measurements etc.

I benefit from this too as it keeps me accountable!

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

Haven't done an update in a while because I've been away.

Last week wasn't great. Weight today was 91.1 kg - so definitely not a disaster - but I definitely wasn't very compliant last week.

Probably averaged about 400 calories too high. Can't do that for too long in a surplus because that means additional fat gain.

To compound things, I wasn't training most of the week. Got 1 session in Friday, will do one more today.

Back now, must do better.

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

@WoleAdesemoye Thought maybe I could see a bit of growth, but also aware there's likely more of a pump from much higher carb intake

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

Weight has dipped slightly but I think this is just regression to the mean - especially if you look at the graph.

Everything has been going OK. Workouts all done - new Rep PRs on most exercises. Legs particularly are making progress. Tennis elbow still isn't better. Kids needing a lot of carrying is not helping. I found a good cable row variation that doesn't bother it, so adding in some more pulling again. No direct biceps work. Push workout had to be cut short too.

Sleep has been terrible. Youngest teething and middle child going through some sort of sleep regression - AND illnesses/colds from school. Sigh. Doing my best. Used CalorieBot to track where it was more difficult so I'm confident in the numbers. Detailed log below.

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

https://t.co/mgcrqg8uJu

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

Detailed log 👇

https://t.co/mgcrqg8uJu

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

My tracking has been less accurate this week as I've had to estimate a bit more, but it's been another week of the scale going up exactly the right amount. I've also pushed hard on the training, seen some rep PRs and even got back to doing pull exercises as I continue to rehab my tennis elbow. I was sloppy with my pose on the pictures this week so it doesn't look like it, but I feel like I'm looking bigger, and I still look pretty lean.

Sleep has continued to be horrendous and there's not really much I can do about it, aside from going to be earlier to get an extra 30-60 minutes in. Even if I did, it would still be incredibly disrupted with a 1 year old waking up 5-6 times per night, and a 3 year old coming into the room sometimes 2-3 times a night as well. Such is life.

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

5 weeks of "bulking" and my weight is now up a pound.

This might sound ridiculous, but remember that I came up to maintenance before starting this, I didn't come straight out of a deficit - so there isn't the initial drastic "bump" to the scale you'd normally see straight away. That happened before I started.

Also, I'm deliberately doing this slowly and cautiously after too many bulks where I gained too much fat too fast. I don't care if it's taking a long time to see the scale going up, I'm trying to stay lean and gain muscle with minimal fat. The scale is definitely going up, so I'm happy.

I'm getting my workouts in, training hard when I do, and seeing those numbers going up.

This was a good week. Protein remains very high and calories are still within 3% of the target, which they have been the whole time.

Average scale weight increase was right on target this week after a bigger jump last week (but if you average that one with the week before it then those two are on track as well).

Waist measurement is difficult to gauge at the moment with bloating and measurement inconsistency, but it's definitely not going down.

Just want to say thanks if you're reading these. This public check-in process is keeping me accountable.

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

You can get a personalised meal plan for specific your bulking (or cutting) macros with my app.

Check it out here:

https://t.co/59euT5vwMI

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

5 weeks of "bulking" and my weight is now up a pound.

This might sound ridiculous, but remember that I came up to maintenance before starting this, I didn't come straight out of a deficit - so there isn't the initial drastic "bump" to the scale you'd normally see straight away. That happened before I started.

Also, I'm deliberately doing this slowly and cautiously after too many bulks where I gained too much fat too fast. I don't care if it's taking a long time to see the scale going up, I'm trying to stay lean and gain muscle with minimal fat. The scale is definitely going up, so I'm happy.

I'm getting my workouts in, training hard when I do, and seeing those numbers going up.

This was a good week. Protein remains very high and calories are still within 3% of the target, which they have been the whole time.

Average scale weight increase was right on target this week after a bigger jump last week (but if you average that one with the week before it then those two are on track as well).

Waist measurement is difficult to gauge at the moment with bloating and measurement inconsistency, but it's definitely not going down.

Just want to say thanks if you're reading these. This public check-in process is keeping me accountable.

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

Detailed log 👇https://t.co/VBEV1KpwYb

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

Another training session in the books.

Same shit, different weight/reps.

That's what you need to do to get stronger (and eat/sleep right)

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

I don't normally eat steak with rice but we didn't have many potatoes.

934 calories, 63g protein

[Rob - Fit For Life - Stronger Every Decade @Rob_FitLegacy]

I just updated this guide with my 7 personal best tips for office workers and business travellers to hit their protein goals and stay on track.

I'll send it to you free - just comment "protein" below.

I'll send a DM 🤝

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

There's a lot of chicken hidden in this.

Gaining means pushing weight up (in a controlled manner)

Pasta is good for that!

[Rob - Fit For Life - Stronger Every Decade @Rob_FitLegacy]

Someone I'm helping with nutrition sent me his 5 day training routine (5th day is in the next tweet)

What do you think about this? (I'll keep my opinion to myself for now)

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

@fitat45plus Thanks man. I think people generally don't get lean enough on cuts 😝

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

Weekly update:

Measurements all updated vs. start. Bit hard to know if I'm doing it the same as the last time so there's definitely some dubiousness over some of the readings but they do all seem to be increasing which is what I'd expect after a month of eating in a slight surplus with way more carbs than before. Last measurements were after cutting and being carb depleted. Increase in carbs = more glycogen and fuller muscles. Maybe some small amount of muscle growth too.

I've also gone up on the caliper reading BUT I've switched calipers to ones that require taking readings from 4 sites and it's pretty difficult to get a reading doing it solo (especially from the ones on the back!)

Weight is up a fair bit on average this week but I'm not concerned it's too fast. There's some relevant context. Firstly the previous week was down - which I think was caused partly by some low fluctuations. It's normal to see an increase after some low fluctuations as you naturally swing back to a baseline level.

There's also been some worse food choices this week that will have impacted on water retention. McDonalds on Friday followed by a Chinese takeaway on Saturday. This will have been two sodium bombs which will impact on scale weight. I'm really trying to avoid making a habit of this sort of thing and getting sloppy "because bulking". Definitely not trying to do a "YOLO bulk"

I've actually been able to track this fairly accurately, thanks to help from "CalorieBot" a new bot in my discord server which can estimate macros from a photo (Shred in 60 clients are getting access to this). I've tested it with some stuff that I know the macros of, and it seems to be really accurate! It also tends to slightly OVERestimate, so I'm confident I'm not massively over my calories this week.

Training has gone well, all 4 sessions done. Tennis elbow is still limiting me so I'm not doing any pull work at the moment which sucks. Rest is what it needs. I've tried pushing through before with golfers elbow and it doesn't end well. Voodoo flossing is helping it.

Sleep has been better but still not good. That's what having kids does to you.

Detailed log below.

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

Detailed log

https://t.co/qNZ2uba2jQ

[Rob - Fit For Life - Stronger Every Decade @Rob_FitLegacy]

Shred in 60 lasts 60 days (duh) so obviously it's just going to be a start for some people.

But it will teach you what you need to do and it's SUSTAINABLE.

So you can keep the progress going after.

John started to see an outline of abs coming through after 60 days.

What would you do? It all depends on your start point.

[Rob - Follow my Bulk - FitLegacy @FitLegacyLife]

Tennis elbow saviours.

Voodoo floss band (bike tyre tube works as well)