Day 303 – front

• Weight: 138.2 lbs.
• No workout today; next: Workout C, July 1
• Total inches: 125.3
• Protein: 134 g (4 g over target)
• Calories: 2,124

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*I started these exercises on different dates.

Discipline is easy without distractions.

But July will likely be a challenging month.

June has become busier with work, so staying on track with exercise and diet has been more difficult. Last week, I fell asleep one night before having my protein shake.

It took 4 extra days to make up the deficit in calories and protein. From one single shake.

I find myself looking forward to 2 months from now, or the 1-year mark. I feel like scaling back at that point, though I’m willing to bet my body fat percentage will still be a source of concern.

Fortunately, I have chapters yet to read in “The 4-Hour Body” [Amazon | iTunes aff. links] that can help with losing fat.

I will likely drop the daily photos and weekly blog posts, switching to monthly updates. I may continue to keep my daily diet recorded, if only to ensure I manage my nutrition properly and measure the impact of any changes.

And I daydream about trying out a full-on 3-month workout camp, just to test my limits. What I do is easy, because I have designed it that way. Putting myself in the hands of experts and truly bulking up would be a real mental and physical test.

I’d either end up ripped, or broken.

But first, I need to get through the next 2 months …

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June’s average workout time was 26 minutes and 29 seconds, the same as May.

I averaged 2,159 calories a day in June. I also had 132 g protein a day on average.

The project has cost me $286.73 so far. I spent $70.15 less on food in June compared to previous monthly averages.

You can see all the numbers updated in real time on the Measurements page.

Day 301 – side

Day 1 vs. Day 303 – front
[Click image for a larger version.]

Day 1 vs. Day 301 – side
[Click image for a larger version.] 

Day 273 – front

• Weight: 138.2 lbs.
• Workout C: 28 minutes, 26 seconds; next: Workout C, June 3
• Total inches: 124.6
• Protein: 134 g (4 g over target)
• Calories: 2,173

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*I started these exercises on different dates.

This month has been messy.

My diet has been smooth, but my exercise has been sloppy: bad form, off dates, light weights.

My form can be increasingly askew during workouts. I noticed my kettlebell swings were becoming lower and lower (they should peak parallel with my shoulders). As I worked on bringing the swings higher, I tired out quicker. But at least my form is back where it should be.

If I were more rigorous about my schedule, I’d stick with my Monday-Wednesday-Friday workout routine. However, I have occasionally slid into the next day. Sometimes, it’s laziness. Sometimes, it’s my very busy work schedule. I’m not crazy about working out on the “wrong” day, but I’m at least maintaining three sessions per week.

My muscle development has slowed because of one simple problem: lifting weights that are too light. My Yates rows have been easier and easier since I haven’t added weight to the bar in 2 months. I must find some low-cost weight plates (15 and 25 pounds) to add to my collection.

Even my single-arm kettlebell swing should have been bumped to 35 pounds, after finishing a full set at 30 pounds in April. But I forgot to add weight to those sessions, both times in May.

The only one holding me back from my full potential is me.

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May’s average workout time was 26 minutes and 29 seconds. It should hold steady from now on, based on numbers of reps.

Having dropped to the 2,100-to-2,200 range for calories, I averaged 2,154 calories a day in May. I also had 131.5 g protein a day on average.

The project has cost me $356.88 so far. I spent $37.43 less on food in May compared to previous monthly averages.

You can see all the numbers updated in real time on the Measurements page.

Day 273 – side

Day 1 vs. Day 273 – front
[Click image for a larger version.]

Day 1 vs. Day 273 – side
[Click image for a larger version.] 

Day 243 – front

• Weight: 139.0 lbs.
• Workout D: 26 minutes, 14 seconds; next: Workout C, May 3
• Total inches: 125.0
• Protein: 131 g (0 g over target)
• Calories: 2,140

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*I started these exercises on different dates.

April was filled with the unexpected.

I used up all my heavy plates in weightlifting, so I need to shop for a couple of 25-pound plates.

I had to redo my protein shake recipe because of my gross accounting error.

I went up in body fat percentage.

It had been a relatively smooth ride, and then this past month has been quite bumpy. It will smooth out as I adjust.

Total workout time by month

My average workout time continues to grow and won’t stop until I plateau at 50 reps of “cat vomit” (already at 46). April’s average was 25 minutes and 3 seconds.

Because of the protein shake adjustment, my calorie goal has dropped from the 2,300-2,400 range to the 2,100-2,200 range. The April daily calorie intake was 2,276 on average.

The project has cost me $315.14 so far. I spent $11.50 more on food in April compared to previous monthly averages.

You can see all the numbers updated in real time on the Measurements page.

Maybe May will will be more like a lamb and less of a lion.

Day 238 – side

Day 1 vs. Day 243 – front
[Click image for a larger version.]

Day 1 vs. Day 238 – side
[Click image for a larger version.] 

Day 211 – front

• Weight: 137.8 lbs.
• No workout today; next: Workout C, April 1
• Total inches: 124.0
• Protein: 145 g (15 g over target)
• Calories: 2,660

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*I started these exercises on different dates.

I’m bulkier, but am I dense enough?

In reaching an estimated 10 pounds of muscle gained, I need to check one vital statistic: body fat percentage.

If it’s decreasing, I can keep my current routine. If not, I’ll need to examine “The 4-Hour Body” [Amazon |iTunes aff. links] for ways to shed fat. But it is important to get my body fat percentage from the unhealthy 25 percent to a lean 10 percent.

My average workout time is increasing slightly, as I add more reps of “cat vomit,” at 23 minutes and 27 seconds average in March. I am making good progress in weights lifted.

My calorie goal remains 2,300 to 2,400 per day, with an average of 2,318 (so far) in March.

The project has cost me $190.98 so far. I saved $68.88 in food in March compared to previous monthly averages.

You can see all the numbers updated in real time on the Measurements page.

I’d like to see less fat, as well as a better defined abdomen. But if it means adding workout time, I might skip it. I’m close to where I want to be, but still prefer a slow, less-time-involving approach rather than investing more hours in workouts.

Day 210 – side

Day 1 vs. Day 210 – front
[Click image for a larger version.]

Day 1 vs. Day 210 – side
[Click image for a larger version.] 

Day 183 – front

• Weight: 135.8 lbs.
• No workout today; next: Workout C, March 4
• Total inches: 123.5
• Protein: 133 g (5 g over target)
• Calories: 2,303

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*I started these exercises on different dates.

Things I can do now that I couldn’t when I started Project Bulk 6 months ago …

• Swing a 40-pound kettlebell 65 times in a row (shooting for 75).
• Perform a Yates row with a 135-pound barbell.
• Perform 12 reps on each arm in three sets for the iso-lateral dumbbell incline bench press at 30 pounds (shooting for 15).
• Sit and stand with good posture (no slouching).
• Perform 27 reps of “cat vomit” (shooting for 50).
• See the change in my upper body (in the photos below and in my special video).
• Work out with weights (I had no clue starting out).

In the first 181 days …

• I ate 24.4 kg (53.8 lbs.) of protein. That’s almost 40 percent of my body weight in meat, fish, peanut butter, milk and protein powder, at about 134.9 g per day.
• I ate 393,605 calories, or about 2,175 per day. That’s enough for a car to travel at 350 miles at 60 mph. For the past 2.5 months, I’ve averaged 2,326 per day (aiming for 2,300 minimum).
• I’ve worked out 18 hours, 8 minutes and 51 seconds, or about 42 minutes and 7 seconds per week. My workout time for February ballooned to 4 hours and 34 minutes, thanks to the time-consuming “cat vomit” exercise.
• I spent $176.62, or about 98 cents per day or $22.08 per pound of muscle gained.

Not bad for a skinny lad with no real expectations or experience.

Day 181 – side

Day 1 vs. Day 181 – front
[Click image for a larger version.]

Day 1 vs. Day 181 – side
[Click image for a larger version.]