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lettucewhat
New member
This is my first post here related to training. I've posted below my plan for the next 12 weeks. Please understand the goal, at the end of the 12 weeks, is to have gained 5-10 pounds of muscle mass and lost about 10-15 pounds of fat. Currently, I am 6'4" 210 pounds, about 15% BF, and my max bench is 230 and max squat is 300.
Weeks 1-4: Bulking. I will lift on Monday, Tuesday, Wednesday, Friday and Saturday, alternating between upper body and lower body days. Upper body days will consist of flat bench 5x5, curls 5x5, incline db press 5x5, shrugs 5x5, lat pulldowns 3x5 and alternate days of pull-ups or chin-ups til failure at the end. Lower body days will consist of squats 5x5, deadlift 5x5, leg press 3x5, lunges 3x5 and a nonweighted ab circuit.
I will eat about 3200 calories per day which is 500 over my maintenance. M-F I will eat completely clean, eating only eggs, cheese, chicken breasts, tuna, green veggies, natural pb, 2 muscle milk shakes per day, and all carbs from either sweet potatoes or oats (about 100g per day). On the weekends I will eat the same number of calories but will be eating anything I want, most likely a pancake breakfast on Saturday morning and a burger and fries dinner one night.
I will also be using MDrol 20/20/20/20 during these 4 weeks, and P-Stanz 300/300 during the first 2 weeks. No other supplements.
Weeks 5-8: Maintenance. During this phase the weight training routine will stay the same except I will lift only 4 days per week instead of 5. I will also start HIIT twice a week on non lifting days.
I will eat about 2600 calories per day entirely clean with only one cheat meal per week.
I will use Nolva 40/40/20/20 for these 4 weeks.
Weeks 9-12: Cutting. Weight routine the same but with slightly less weight and HIIT now 4 times per week.
I will eat 2000 calories per day entirely clean with only one cheat meal per week.
No supplements.
Guys, please critique this routine? If I follow it exactly, will I reach my goals? Thanks!
Weeks 1-4: Bulking. I will lift on Monday, Tuesday, Wednesday, Friday and Saturday, alternating between upper body and lower body days. Upper body days will consist of flat bench 5x5, curls 5x5, incline db press 5x5, shrugs 5x5, lat pulldowns 3x5 and alternate days of pull-ups or chin-ups til failure at the end. Lower body days will consist of squats 5x5, deadlift 5x5, leg press 3x5, lunges 3x5 and a nonweighted ab circuit.
I will eat about 3200 calories per day which is 500 over my maintenance. M-F I will eat completely clean, eating only eggs, cheese, chicken breasts, tuna, green veggies, natural pb, 2 muscle milk shakes per day, and all carbs from either sweet potatoes or oats (about 100g per day). On the weekends I will eat the same number of calories but will be eating anything I want, most likely a pancake breakfast on Saturday morning and a burger and fries dinner one night.
I will also be using MDrol 20/20/20/20 during these 4 weeks, and P-Stanz 300/300 during the first 2 weeks. No other supplements.
Weeks 5-8: Maintenance. During this phase the weight training routine will stay the same except I will lift only 4 days per week instead of 5. I will also start HIIT twice a week on non lifting days.
I will eat about 2600 calories per day entirely clean with only one cheat meal per week.
I will use Nolva 40/40/20/20 for these 4 weeks.
Weeks 9-12: Cutting. Weight routine the same but with slightly less weight and HIIT now 4 times per week.
I will eat 2000 calories per day entirely clean with only one cheat meal per week.
No supplements.
Guys, please critique this routine? If I follow it exactly, will I reach my goals? Thanks!
