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windsortrade
New member
Just wanted some suggestions and comments on my bulking diet and routine I am going to embark on to gain some lean weight.
Stats are as follows:
6'
185 pounds
Unsure about BF but can see outline of abs coming in. I would assume 15% or less
Heres My diet to gain weight-
Supplements Daily (taken as recommended on boxes) : Multivitamin Pill, Calcium Pill, Zinc Pill, Fish Oil Pill
Clean Carb portions = from whole wheat pasta and bread, brown rice, potatoes, yams etc
Protien portion = from chicken, beef, fish, beans, etc
(11AM) Break feast - 5 whole eggs mixed with skim milk/oatmeal/2 tbs Almond Butter
*(I workout about 2 hours after breakfeast)
(12 PM) 45 minutes - 1 hour Preworkout - 46 grams whey + 1 tbs honey
(1 PM) Workout Session
Immediately after Workout- 46 grams whey + 80 grams dextrose
(3 PM ) Post Workout Meal - Protein Portion (40 grams) + Clean carbs portion (50-100 grams)
(4:45 PM) Before Clock In - Deli sandwhich of some sort taken to work to eat before i clock in at 5 with protien shake...
(7 PM) During Work Break - Protein Portion (40 grams) + Clean carbs portion (50 - 100 grams)
(10 PM) Right When I Get Home from work - Protein Portion (40 grams) + Clean carbs portion (25-50 grams)
This is basicly my weekday schedule that i use when i work. I will actually follow it pretty strictly because im just use to this schedule of eating but just different foods that are not as valuable to me.
Basicly Each sitting i get about 50 grams of protien in (thus 300-350 grams protien) , carb portions are also about the the size of 2 closed fists for me, which is usually around 50 grams to 100 grams i would estimate. I don't drink juices or colas to begin with so almost all my carbs will come from a solid form which i think will really help me bulk up. LOTS AND LOTS OF WATER will be drank during this time. Especially since my protien shakes are made out of water.
Workout Plan
Now onto my workout regiment: I have a 5 day split with cardio and abs done at home in the mornings. I Do about 6-8 excercises in total at gym at 3 sets each for 6-10 reps, and about 1 minute to minute and a half rest in between sets. This works out to about 3-4 excercises per body part and basicly will make my stay at the gym be almost exactly around 1 hour.
MON- 30 minute Jog/Abs routine on empty stomach upon waking up - CHEST/FOREARMS at gym later in day
TUES- BICEP/TRICEP
WED- 30 minute Jog/Abs routine on empty stomach upon waking up - LEGS at gym later in day
THURS- SHOULDERS/TRAPS
FRI- 30 minute Jog/Abs routine on empty stomach upon waking up - BACK at gym later in day
SAT- REST
SUN- REST
Thats basicly my busy week with work, gym, and no school now since summer so gonna whip myself into beast hopefully. Anyone who has put on some mass that has any opinions on how to improve my diet or excercise plz put in your 2 cents.
This diet will also be assisted with AAS. I did a 6 test prop at 100 mg eod cycle and put on some nice gains and actually lost fat and looked bigger, and gained weight, this was about 5 months back. This next cycle is gonna be done properly at advice from some bodybuilders and fitness proffesionals. I basicly waited until now because I bought everything i need for the next several weeks (which means 50 lb bulk protien whey, steroids and pct, and i also have money put away that i havent touched just for weekly meat and other healthy grocery shopping). Basicly I want to make the most use of the my supply so i waited until now so i can afford to go full steam ahead and not half ass my first proper cycle.
This Cycle will be as such:
1-11 Test Prop 150 mg eod
1-9 NPP 100 mg eod
1-6 40 mg daily
PCT- Clomid 150mg wk 1/100mg wk 2/ 50 mg for 3 wks
Letro- 2.5 mg for 1 month
D-bol 10 mg for 30 days (might sound wierd but i have been explained a really good reason on why to do this with pct, i know ppl advid to recreational users of steroids who swear by this in their pct)
Thats all and agian your opinions and suggestions are really apreciated.
Stats are as follows:
6'
185 pounds
Unsure about BF but can see outline of abs coming in. I would assume 15% or less
Heres My diet to gain weight-
Supplements Daily (taken as recommended on boxes) : Multivitamin Pill, Calcium Pill, Zinc Pill, Fish Oil Pill
Clean Carb portions = from whole wheat pasta and bread, brown rice, potatoes, yams etc
Protien portion = from chicken, beef, fish, beans, etc
(11AM) Break feast - 5 whole eggs mixed with skim milk/oatmeal/2 tbs Almond Butter
*(I workout about 2 hours after breakfeast)
(12 PM) 45 minutes - 1 hour Preworkout - 46 grams whey + 1 tbs honey
(1 PM) Workout Session
Immediately after Workout- 46 grams whey + 80 grams dextrose
(3 PM ) Post Workout Meal - Protein Portion (40 grams) + Clean carbs portion (50-100 grams)
(4:45 PM) Before Clock In - Deli sandwhich of some sort taken to work to eat before i clock in at 5 with protien shake...
(7 PM) During Work Break - Protein Portion (40 grams) + Clean carbs portion (50 - 100 grams)
(10 PM) Right When I Get Home from work - Protein Portion (40 grams) + Clean carbs portion (25-50 grams)
This is basicly my weekday schedule that i use when i work. I will actually follow it pretty strictly because im just use to this schedule of eating but just different foods that are not as valuable to me.
Basicly Each sitting i get about 50 grams of protien in (thus 300-350 grams protien) , carb portions are also about the the size of 2 closed fists for me, which is usually around 50 grams to 100 grams i would estimate. I don't drink juices or colas to begin with so almost all my carbs will come from a solid form which i think will really help me bulk up. LOTS AND LOTS OF WATER will be drank during this time. Especially since my protien shakes are made out of water.
Workout Plan
Now onto my workout regiment: I have a 5 day split with cardio and abs done at home in the mornings. I Do about 6-8 excercises in total at gym at 3 sets each for 6-10 reps, and about 1 minute to minute and a half rest in between sets. This works out to about 3-4 excercises per body part and basicly will make my stay at the gym be almost exactly around 1 hour.
MON- 30 minute Jog/Abs routine on empty stomach upon waking up - CHEST/FOREARMS at gym later in day
TUES- BICEP/TRICEP
WED- 30 minute Jog/Abs routine on empty stomach upon waking up - LEGS at gym later in day
THURS- SHOULDERS/TRAPS
FRI- 30 minute Jog/Abs routine on empty stomach upon waking up - BACK at gym later in day
SAT- REST
SUN- REST
Thats basicly my busy week with work, gym, and no school now since summer so gonna whip myself into beast hopefully. Anyone who has put on some mass that has any opinions on how to improve my diet or excercise plz put in your 2 cents.
This diet will also be assisted with AAS. I did a 6 test prop at 100 mg eod cycle and put on some nice gains and actually lost fat and looked bigger, and gained weight, this was about 5 months back. This next cycle is gonna be done properly at advice from some bodybuilders and fitness proffesionals. I basicly waited until now because I bought everything i need for the next several weeks (which means 50 lb bulk protien whey, steroids and pct, and i also have money put away that i havent touched just for weekly meat and other healthy grocery shopping). Basicly I want to make the most use of the my supply so i waited until now so i can afford to go full steam ahead and not half ass my first proper cycle.
This Cycle will be as such:
1-11 Test Prop 150 mg eod
1-9 NPP 100 mg eod
1-6 40 mg daily
PCT- Clomid 150mg wk 1/100mg wk 2/ 50 mg for 3 wks
Letro- 2.5 mg for 1 month
D-bol 10 mg for 30 days (might sound wierd but i have been explained a really good reason on why to do this with pct, i know ppl advid to recreational users of steroids who swear by this in their pct)
Thats all and agian your opinions and suggestions are really apreciated.
