help with nutrition plan and bulking..

[jvignacio]

Hi guys, basically i want to start bulking up in size then later when i have the size, id like to cut up..

here are my specs hehehe...

age=22
height = 178cm (5'8 ft)
weight = 69.5kg (153 lbs) (when i wake up in the morning with an empty stomach).
right now i dont know my bf% but i have a booking with a dietitian next tuesday to do skinhold testing etc so i will def update u on that!

for now, all i can supply are photos:

front view = http://img229.imageshack.us/my.php?image=frontviewun9.png

side view = http://img229.imageshack.us/my.php?image=sideviewnz4.png

soo how many calories should i be taking daily?
im guessing 3000-3500 mark?

no need for cardio when bulking ay? then i will lose some calories needed for bulk.

... i only started having about 6 meals a day starting around 6:30 am and finishing around 9:30 pm..

im thinking about dividing each source (protein, carb and fat) for each meal like so:

protein 50-55%, carb 30% and fat(good fats) 15-20%.

so for the last few days i have been eating like this:

meal 1: 1 boiled egg white and oatmeal mixed with skim milk and 1 sliced banana.

meal 2: 1 boiled egg white and oatmeal mixed with skim milk and 1 sliced banana.

meal 3: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..

meal 4: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..

meal 5: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..

meal 6: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..

but also the amounts on each meal (calories) would be higher at meal 1 then
meal 6 or should i make them all equal amount.??

if anything is wrong with my plans just let me know...

i drink about 1 gallon of water a day..

im also thinking about starting to take creatine mixed with dextrose and water. have a loading phase of 15-20 g /day for 5 days then maintenance for 4 weeks of 5 g/day.

my workout sessions will be like this:

Mondays: Biceps & Back (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS

tuesdays: Chest & Triceps (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights)

wednesdays: Shoulders & Legs (Quads, Calves, hamstring) (2 exercises permuscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS + Glutious Maximus hahha (sorry for spelling is any errors)

thursdays: Biceps & Back (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights)

fridays: Chest & Triceps (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS

saturdays: wednesdays: Shoulders & Legs (Quads, Calves, hamstring) (2 exercises permuscle group with 3 sets of max 8 reps each exercise - heavy weights) & Glutious Maximus hahha (sorry for spelling is any errors)

that about does it i think?

if someone could answer some questions above that would be awsome or if someone can fix my plan (if any problems id really like that..)


thank you for any replyers.

 

[iceman7]

Firstly, get the whole "bulking" concept off your mind. You are not looking to bulk. People who have been training for years have months where they bulk and then cut.

You need to build a lot of muscle with quality eating and well planned, regular workouts.

Your diet is very monotonous and theres just not enough food there.

Heres a sample diet I'd go with. Make your breakfast the biggest meal of the day and gradually taper towards dinner. Make dinner one of the smallest meals.

7 am - Oats / Scoop of Whey / Fruit
9 am - 10 egg whites / 2 yellows / Whole wheat toast
10:30 am - Workout
12:00 pm - Post workout shake - 2 scoops of whey + 2 spoons of dextrose.
2:00 pm - Steamed veggies / Chicken breast / Brown rice
5:00 pm - Meal Replacement shake or Tuna sandwich
7:00 pm - Whey/Casein blend / 2 Fish oil caps
9:30 pm - Steak / Steamed greens / 2 spoons of olive oil
11:00 pm - Casein shake/4 fish oil caps

or something like that. Its not an exact science but you'll get the hang of it.

As for your workout, man, the very fact that you do legs and shoulders on the same day scares me. Either you're superhuman or you're not pounding those muscles hard enough.

Don't do a split single bodypart routine for now. Start with the core exercises (Squats, deads, bench). The kickbacks and shit can wait.

Look around for a total body workout plan. Build some quality muscle and then start thinking about split routines.

Finally, keep the cardio on and don't slack. Good luck.


PS: Trim that forest growing out of your armpit.

 

[chris69]

Firstly, get the whole "bulking" concept off your mind. You are not looking to bulk. People who have been training for years have months where they bulk and then cut.

You need to build a lot of muscle with quality eating and well planned, regular workouts.

Your diet is very monotonous and theres just not enough food there.

Heres a sample diet I'd go with. Make your breakfast the biggest meal of the day and gradually taper towards dinner. Make dinner one of the smallest meals.

7 am - Oats / Scoop of Whey / Fruit
9 am - 10 egg whites / 2 yellows / Whole wheat toast
10:30 am - Workout
12:00 pm - Post workout shake - 2 scoops of whey + 2 spoons of dextrose.
2:00 pm - Steamed veggies / Chicken breast / Brown rice
5:00 pm - Meal Replacement shake or Tuna sandwich
7:00 pm - Whey/Casein blend / 2 Fish oil caps
9:30 pm - Steak / Steamed greens / 2 spoons of olive oil
11:00 pm - Casein shake/4 fish oil caps

or something like that. Its not an exact science but you'll get the hang of it.

As for your workout, man, the very fact that you do legs and shoulders on the same day scares me. Either you're superhuman or you're not pounding those muscles hard enough.

Don't do a split single bodypart routine for now. Start with the core exercises (Squats, deads, bench). The kickbacks and shit can wait.

Look around for a total body workout plan. Build some quality muscle and then start thinking about split routines.

Finally, keep the cardio on and don't slack. Good luck.


PS: Trim that forest growing out of your armpit.

LOL, yeah shave that shit or no more advice,lol

 

[jvignacio]

hahahaha relax guys - ill take care of that ;p..
thanks iceman...appreciate the help.

anymore other advice? any other opinions guys.