Is This Good?, trying to bulk!!

[Sin100]

Hi,
I don't know a huge deal on training myself but i know a bodybuilder that was setting me up a planner and tips ect, basically, because i said i wanted to bulk up, (i also mentioned naturally,lol) he told me to (measured my weight and height ect) eat 158 - 316g of protein roughly a day and a set target of 470 carbs a day! with like 5-6 meals a day too... dam i have to eat loads, which is good but not crap food though, he also gave me a planner like....sek.....Monday = heavy day (heavy day means heavy weights with less reps, he said something about heavy = filling muscles, so then when i do light weights the next day ill rip them then i do heavy again and fill in a bit more and so on and so forth) chest, shoulders triceps, abs... Tuesday = light day, back, biceps, legs. Wednesday = rest day. Thursday = Light day, chest, shoulders, triceps, abs. Friday = heavy day, back, biceps, legs. Sat = rest day, Sun = rest day.

Does this seem right, i guess its a bit funny asking this though because i totally trust his advice considering he has been body building for many years.
???

 

[AhMadKooL]

...

 

[KIAN]

Your friend's intentions may have been well meaning but they are too general. You cannot take what works for someone else and simply apply it to yourself and expect the same results. In many cases, you just will not be able to adapt their specific training or eating program to your situation. Try the following to set up a unique program for yourself:

Basic Metabolc Rate (BMR):

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above values will represent your daily caloric requirements at the specified level of activity to maintain your current weight. Increasing your caloric intake by 500 calories per day (3500 total calorie reduction over seven days) will result in an increase of one pound (minimum) in bodyweight per week. Depending how your metabolism responds to the increase in calories and your physical activity, the increase in bodyweight may be more significant but aim for an increase of 1-2 lbs. per week to achieve your goal in a healthy manner. If your progress slows down then consider these options:

• increase your caloric intake but maintain your level of activity
• maintain your caloric intake but decrease your level of activity
• increase your caloric intake and decrease your physical activity

Your nutrition ... protein intake should be set at one gram per pound of lean body mass (LBM). This can be increased to 1.5 grams /lb. LBM if your training is at an intense level. Your carb intake should primarily be coming from complex, low to moderate glycemic rated sources as these will assist you in bulking cleaner. You should also minimise your saturated and overall fat intake but don't cut fats out of your diet. Chart your progress based on your BFP (body fat percentage). If it starts to get out of control then adjust your caloric intake and or training accordingly. Maintain proper hydration throughout the day.

Set up a resistance training program for yourself, 3X per week minimum. Restrict your cardiovascular activity to just warming up muscle groups prior to working out.

An example split could be as follows:

Training split 1 on, 1 off

Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest

But check over in the training section of the forum for other examples.

Welcome to EF


____________________________

KIAN PHILLIPS -- BSc / SpSc - CPT


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[mm107]

The almight Kian has spoken.

Sin you have been lucky to have a genious post on ya thread.

I know my shit very good

but

kian is genious w/ diet.

So listen up.

 

[Sin100]

Spot on kian.
thanks for giving me such a detailed post, ill take on board what you said and possible think about doing the 1on 1off days rather than 1on2on3off4off5on6on ect instead..

Cheers

 

[FORTUNE]

kian is a genius, for sure. im up 10-12 lbs on his tips since xmas

 

[KIAN]

kian is a genius, for sure. im up 10-12 lbs on his tips since xmas

10-12 lbs. ?? Is that all
That better be quality muscle.
I've got a reputation to keep going here.

If you need to tweak it, to up you gains a little more, let me know.



____________________________

KIAN PHILLIPS -- BSc / SpSc - CPT

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[ErikZ]

In Kian we trust,
Not only an extremely competent fitness/diet guru, but a really cool, generous guy always willing to help.
=D
GO KIAN!