Help on my bodybuilding routine

[Vuji]

Hey guys, so i've been a follower/member of this forum for about a year now. I been quietly reading up on info you guys have been posting. Basically i'm 19 years old about 6 ft 150 pounds and looking to start body building PROPERLY. I no everyone is sick and tired of newbies and imature kids posting about doing there first cycle and or just nonsence diets/workouts thinking they know everything. I came to realize working out/staying in shape and being active is who i am and im going to school to become a personal trainer. Ofcourse you have to start somewhere right.. so i want to start off on a good foot. If you guys wouldn't mind helping me out on my diet and workout routine I would appreciate it. My main goal is to obviously bulk up. right now im not worried about being cut and i'm quite the 'hardgainer' so ofcourse as becoming a personal trainer youre basically a walking adverisement plus i want to improve my physique

I wrote down my diet and basically everything I eat within a day from what I know of healthy foods and portions. The foods may vary depending on certian days because i do not live on my own nor do I cook to well. thank god for my girlfriend.
anyways long story short

This is a rough estimate with the cals count and im roughly hitting about 4000 cals and about 150g of protein

Breakfast 10-11 am
2 Packs of oatmeal = 260 cals
4 slices of whole wheat bread = 340 cals
Harvest mix nuts = 290 cals
Whey protein w whole milk = 230 cals
Total cals = 1120

Pre Workout 12-1 am
Banana = 89 cals
2 raw eggs = 144 cals (again dont got time to cook them, no problem taking them raw)
Total cals = 233

Post workout 2-3 pm
Whey protein w whole milk = 230 cals
Apple = 72 cals
total = 302

Lunch 6pm
Solid tuna = 260
4 slices of whole wheat bread = 340 cals
total = 600 cals

Snack 8pm
Optimum Serious Mass, = 1250 cals

Dinner 9 pm
Pasta w whole milk = ? depends on the type of pasta
Harvest mix nuts = 290 cals or peanut butter sandwich

now thats my diet, here's my workout routine im going to follow so far. So from what i think i no about bb, to bulk up keep my reps low and weight high and really push it each set. I'm thinking of doing a 3 day workout with a 4 day off? as I want to obviously gain as much mass as possible without putting on alot of fat which i wont because my diet is fairly clean.

Now I was looking through some threads and came across this workout routine made for another member by someone on this forum. im sorry im not giving credit to who wrote this because I completely forgot where or from who i found it.

*Week1 4 Rep* - *Week2 10 Rep* – *Week3 6 Rep* - *Week4 12 Rep* and repeat

Wednesday
BENCH PRESS 4 SETS
SHOULDER PRESS 4 SETS
DIPS 3 SETS
PEC FLY 2 SETS
TRICEP PRESS 2 SETS HIGH REP

Friday
SQUATS- 4 SETS ATG
LEG EXT- 2 SETS HIGH REP
CALF RAISES- 2 SETS HIGH REP

Sunday
DEADS 4 SETS
LAT PULLDOWNS 4 SETS
SEATED ROWS 4 SETS
DUMBBELL SHRUGS 3 SETS HIGH REP

my goal is to get my weight up to 180-190 give or take with the added bf if any from bulking and then cut later on but thats a different story. Again everything i wrote is a rough sketch of it all, im trying to be smart about it and taking it serious.

please be as brutally honest with my diet and workout routine to help me gain the best results. im here to learn and improve, not argue and act like i no it all. Thanks for yout help guys its appreciated.

 

[joe d]

Hey guys, so i've been a follower/member of this forum for about a year now. I been quietly reading up on info you guys have been posting. Basically i'm 19 years old about 6 ft 150 pounds and looking to start body building PROPERLY. I no everyone is sick and tired of newbies and imature kids posting about doing there first cycle and or just nonsence diets/workouts thinking they know everything. I came to realize working out/staying in shape and being active is who i am and im going to school to become a personal trainer. Ofcourse you have to start somewhere right.. so i want to start off on a good foot. If you guys wouldn't mind helping me out on my diet and workout routine I would appreciate it. My main goal is to obviously bulk up. right now im not worried about being cut and i'm quite the 'hardgainer' so ofcourse as becoming a personal trainer youre basically a walking adverisement plus i want to improve my physique

I wrote down my diet and basically everything I eat within a day from what I know of healthy foods and portions. The foods may vary depending on certian days because i do not live on my own nor do I cook to well. thank god for my girlfriend.
anyways long story short

This is a rough estimate with the cals count and im roughly hitting about 4000 cals and about 150g of protein

Breakfast 10-11 am
2 Packs of oatmeal = 260 cals add one more pack
4 slices of whole wheat bread = 340 cals cut this
Harvest mix nuts = 290 cals
Whey protein w whole milk = 230 cals add more protein and throw a few eggs in.
Total cals = 1120

glass of whole milk between

Pre Workout 12-1 am
Banana = 89 cals
2 raw eggs = 144 cals (again dont got time to cook them, no problem taking them raw) cut the eggs and add a meal. chicken, white rice, broccoli. (you can get this from a chinese take out.
Total cals = 233

Post workout 2-3 pm
Whey protein w whole milk = 230 cals this shake needs to be in skim milk and add some extra simple carbs
Apple = 72 cals
total = 302

glass of whole milk

Lunch 6pm
Solid tuna = 260
4 slices of whole wheat bread = 340 cals cut the bread where you can and add potato (sweat or red skin)
total = 600 cals add veggies broccoli, spinach ect

Snack 8pm
Optimum Serious Mass, = 1250 cals

Dinner 9 pm
Pasta w whole milk = ? depends on the type of pasta you need protein and veggies here also. put some ground beef or ground turkey in the pasta
Harvest mix nuts = 290 cals or peanut butter sandwich

right before bed eat 4-6 hard boiled eggs and have some more milk

now thats my diet, here's my workout routine im going to follow so far. So from what i think i no about bb, to bulk up keep my reps low and weight high and really push it each set. I'm thinking of doing a 3 day workout with a 4 day off? as I want to obviously gain as much mass as possible without putting on alot of fat which i wont because my diet is fairly clean.

Now I was looking through some threads and came across this workout routine made for another member by someone on this forum. im sorry im not giving credit to who wrote this because I completely forgot where or from who i found it.

*Week1 4 Rep* - *Week2 10 Rep* – *Week3 6 Rep* - *Week4 12 Rep* and repeat

Wednesday
BENCH PRESS 4 SETS
SHOULDER PRESS 4 SETS
DIPS 3 SETS
PEC FLY 2 SETS
TRICEP PRESS 2 SETS HIGH REP

Friday
SQUATS- 4 SETS ATG
LEG EXT- 2 SETS HIGH REP
CALF RAISES- 2 SETS HIGH REP

Sunday
DEADS 4 SETS
LAT PULLDOWNS 4 SETS
SEATED ROWS 4 SETS
DUMBBELL SHRUGS 3 SETS HIGH REP

this is a beautiful program i love it

my goal is to get my weight up to 180-190 give or take with the added bf if any from bulking and then cut later on but thats a different story. Again everything i wrote is a rough sketch of it all, im trying to be smart about it and taking it serious.

please be as brutally honest with my diet and workout routine to help me gain the best results. im here to learn and improve, not argue and act like i no it all. Thanks for yout help guys its appreciated.

above are my thoughts. its a start point. you can easily modify the diet as you go but i suggest following this diet and training to a T for at least a month before changing anything.

 

[OrbitNutrition.com]

Hey guys, so i've been a follower/member of this forum for about a year now. I been quietly reading up on info you guys have been posting. Basically i'm 19 years old about 6 ft 150 pounds and looking to start body building PROPERLY. I no everyone is sick and tired of newbies and imature kids posting about doing there first cycle and or just nonsence diets/workouts thinking they know everything. I came to realize working out/staying in shape and being active is who i am and im going to school to become a personal trainer. Ofcourse you have to start somewhere right.. so i want to start off on a good foot. If you guys wouldn't mind helping me out on my diet and workout routine I would appreciate it. My main goal is to obviously bulk up. right now im not worried about being cut and i'm quite the 'hardgainer' so ofcourse as becoming a personal trainer youre basically a walking adverisement plus i want to improve my physique

I wrote down my diet and basically everything I eat within a day from what I know of healthy foods and portions. The foods may vary depending on certian days because i do not live on my own nor do I cook to well. thank god for my girlfriend.
anyways long story short

This is a rough estimate with the cals count and im roughly hitting about 4000 cals and about 150g of protein

Breakfast 10-11 am
2 Packs of oatmeal = 260 cals
4 slices of whole wheat bread = 340 cals
Harvest mix nuts = 290 cals
Whey protein w whole milk = 230 cals
Total cals = 1120

Pre Workout 12-1 am
Banana = 89 cals
2 raw eggs = 144 cals (again dont got time to cook them, no problem taking them raw)
Total cals = 233

Post workout 2-3 pm
Whey protein w whole milk = 230 cals
Apple = 72 cals
total = 302

Lunch 6pm
Solid tuna = 260
4 slices of whole wheat bread = 340 cals
total = 600 cals

Snack 8pm
Optimum Serious Mass, = 1250 cals

Dinner 9 pm
Pasta w whole milk = ? depends on the type of pasta
Harvest mix nuts = 290 cals or peanut butter sandwich

now thats my diet, here's my workout routine im going to follow so far. So from what i think i no about bb, to bulk up keep my reps low and weight high and really push it each set. I'm thinking of doing a 3 day workout with a 4 day off? as I want to obviously gain as much mass as possible without putting on alot of fat which i wont because my diet is fairly clean.

Now I was looking through some threads and came across this workout routine made for another member by someone on this forum. im sorry im not giving credit to who wrote this because I completely forgot where or from who i found it.

*Week1 4 Rep* - *Week2 10 Rep* – *Week3 6 Rep* - *Week4 12 Rep* and repeat

Wednesday
BENCH PRESS 4 SETS
SHOULDER PRESS 4 SETS
DIPS 3 SETS
PEC FLY 2 SETS
TRICEP PRESS 2 SETS HIGH REP

Friday
SQUATS- 4 SETS ATG
LEG EXT- 2 SETS HIGH REP
CALF RAISES- 2 SETS HIGH REP

Sunday
DEADS 4 SETS
LAT PULLDOWNS 4 SETS
SEATED ROWS 4 SETS
DUMBBELL SHRUGS 3 SETS HIGH REP

my goal is to get my weight up to 180-190 give or take with the added bf if any from bulking and then cut later on but thats a different story. Again everything i wrote is a rough sketch of it all, im trying to be smart about it and taking it serious.

please be as brutally honest with my diet and workout routine to help me gain the best results. im here to learn and improve, not argue and act like i no it all. Thanks for yout help guys its appreciated.

I think you need more protein whole foods, ie chicken, beef, lean steak.

 

[Vuji]

Hey Joe when you say 'cut this' do you mean take it out completely? what exactly is so bad with whole wheat bread? That seems like quite the heavy diet, and I was thinking mine was bad. How long should I stick with the same routine before switching it up? Thanks alot. Orbit, I honestly would love to but again I don't cook the food and just go with what I have. I do eat chicken, steak but not everyday can I cook them. I'm italian, its all pastas in my house. Any more tips or suggestions to give me? I appreciate it guys

 

[joe d]

Hey Joe when you say 'cut this' do you mean take it out completely? what exactly is so bad with whole wheat bread? That seems like quite the heavy diet, and I was thinking mine was bad. How long should I stick with the same routine before switching it up? Thanks alot. Orbit, I honestly would love to but again I don't cook the food and just go with what I have. I do eat chicken, steak but not everyday can I cook them. I'm italian, its all pastas in my house. Any more tips or suggestions to give me? I appreciate it guys

the breads are poor quality except for ezekiel bread. more oats or potatos would be better.

you should stick with a program as long as you can progress with it.

if you cant add protein from a food add protein powder. orbit and n2bm both have some great deals.

eggs are verry cheap and anyone can cook them. just hard boil a dozen at a time. put the eggs in a pot. ill the pot with cold water until the water is an inch or 2 above the eggs. cook on the stove on high. once the water is boiling good let the eggs cook for another 6 minutes then remove the eggs and let them cool.

 

[DJLegacy2k1]

Yeah, listen to Joe D, he's almost ALWAYS spot on. You DEF need to up to protein and switch out some carb sources as he has stated, but 150g of protein def needs to be bumped up. Real foods meat, fish, eggs and you can throw in another shake if you need to squeeze out a few more cals and protein. These few changes will make a HUGE difference, diet is 80% of the equation for most people.

-Legacy

 

[uamaverick]

As others have said, you definitely need more than 150 g of protein. At 150 lbs body weight, I'd try to shoot for at least 250 g of protein. That's easily achievable with a few cuts of meat added into Joe's recommendations.

 

[Vuji]

As a suggestion could I substitute something for protein bars instead? I no eating whole foods is alot better but just incase I dont have the time.

 

[DJLegacy2k1]

As a suggestion could I substitute something for protein bars instead? I no eating whole foods is alot better but just incase I dont have the time.

Get some of NeedTos better bars or something, the ones you buy in the store are normally all processed junk and nothing more than candy bars with low quality protein.

-Legacy

 

[uamaverick]

Well, most protein bars are pretty garbage. That "proprietary whey blend" that you often see on the packaging typically means a lot of soy and a tiny amount of whey, and loaded with sugar, and maybe some rice flour thrown in for good measure. Cooking a package of boneless chicken breast and taking it with you in a tupperware contatiner to eat on the go is a much better option. Of course, I'm not telling you that you absolutely must not eat protein bars, but it's those little differences that will go a long way towards reaching your goals.