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Is it realistic for me to go from 6'0 200 to 220 in three months with this program. I haven't been on a serious program in like a year and a half. I'm 22 years old. I only eat twice a day. Plus I have never really done deadlifts. I used to be into lifting but now I'm a lazy fuck. I'm sick of it and now have a plan. I now plan on getting off my ass and doing this...
Mon.
Bench Press 3x5
Incline Bench Press 3x5
Flys 4x8
Lat Pull Downs 3x8
One Armed Rows 4x8
Seated Rows 4x8
Neck machine 4x5
Crunches
Tues.
Squats 3x5
Deads 3x5
Cleans 3x5
One legged curls 4x8
One legged extensions 4x8
Calve raises 4x8
Crunches
Weds.
Off
Thurs.
Miliatry Press 3x5
Lat raises 4x8
Upright Rows 4x8
Barbell Shrugs 5x8
Dumbell Shrugs 5x8
Standing flys 3x8
Neck machine 4x5
Crunches
Fri.
Standing barbell curls 3x8
Seated Inclined Dumbell Curls 3x8
Seated Inclined Hammer curls 3x8
Tricep pushdowns 3x8
Bench dips 4x25 (or to failure)
Closed grip bench press 3x5
Forearm curls 3x15
Reverse forearm curls 3x15
Crunches
Sat.
Off
Sun. Off
NO CARDIO, because I'm trying to get as bulked up as NATURALLY possible. I will be doing this program for six weeks. I will be changing my program every six weeks and I will be maxxing out on bench, squat, and deadlift every 3 months.
I will be eating 7 high calorie (including fast food) meals a day. I will be drinking 3 gallons of water non training days and 4 gallons training days (1 while I train). I will be alternating each week, what I do first, squats or deads. I will stretch before and after each workout.
I will average between 8-10 hours of sleep a night. I will be taking a multivitamin in the morning and I will be taking 20 g's of Twinlab Glutamine a day and 3 NLarge shakes a day. I will also be eating lots of chicken, tuna, nuts, fruit, potatoes, oatmeal, bread, peanut butter, steaks, fish, and also fast food. Also drinking alot of water, milk, OJ, and powerade. After doing this for 1 month, I will than start to take EAS Phosphagen for two months.
I plan on working out intensely and consistantly. Here are my questions.....
1) I am currently 22 yrs old, 6'0 200 lbs. with a little gut and decent size. Is it realistic for me to bulk up to 220 in just three months? I don't care if I'm not ripped or if I have a little fat, I just want to be bulked up. Is it possible for me to get to 220 in 3 months? Could I possibly weigh MORE than 220?
2) Will I make alot of gains on this program, I haven't been on a strict program in almost two years.
3) I used to be pretty decent sized but than got lazy. I see some stretch marks on my arms and legs from getting smaller. Is it possible that I have "muscle memory" and can get to that size once again?
4) Is it possible that my long layoff will help me instead of hurt me? Will my muscle receptors be fresh and charged and ready to blow up seeing that I haven't worked out and so long?
5) I have never really done deads and squats consistantly even when I was working out. Will these two lifts help my size a great deal?
6) Are the supplements I chose pretty good? Glutamine, multivitamin, and Nlarge and than after a month of working out I will add creatine to the mix. I will refuse to do steroids or pro hormones, nothing against them but I want to go natural.
Any replies would be greatly appreciated.
Mon.
Bench Press 3x5
Incline Bench Press 3x5
Flys 4x8
Lat Pull Downs 3x8
One Armed Rows 4x8
Seated Rows 4x8
Neck machine 4x5
Crunches
Tues.
Squats 3x5
Deads 3x5
Cleans 3x5
One legged curls 4x8
One legged extensions 4x8
Calve raises 4x8
Crunches
Weds.
Off
Thurs.
Miliatry Press 3x5
Lat raises 4x8
Upright Rows 4x8
Barbell Shrugs 5x8
Dumbell Shrugs 5x8
Standing flys 3x8
Neck machine 4x5
Crunches
Fri.
Standing barbell curls 3x8
Seated Inclined Dumbell Curls 3x8
Seated Inclined Hammer curls 3x8
Tricep pushdowns 3x8
Bench dips 4x25 (or to failure)
Closed grip bench press 3x5
Forearm curls 3x15
Reverse forearm curls 3x15
Crunches
Sat.
Off
Sun. Off
NO CARDIO, because I'm trying to get as bulked up as NATURALLY possible. I will be doing this program for six weeks. I will be changing my program every six weeks and I will be maxxing out on bench, squat, and deadlift every 3 months.
I will be eating 7 high calorie (including fast food) meals a day. I will be drinking 3 gallons of water non training days and 4 gallons training days (1 while I train). I will be alternating each week, what I do first, squats or deads. I will stretch before and after each workout.
I will average between 8-10 hours of sleep a night. I will be taking a multivitamin in the morning and I will be taking 20 g's of Twinlab Glutamine a day and 3 NLarge shakes a day. I will also be eating lots of chicken, tuna, nuts, fruit, potatoes, oatmeal, bread, peanut butter, steaks, fish, and also fast food. Also drinking alot of water, milk, OJ, and powerade. After doing this for 1 month, I will than start to take EAS Phosphagen for two months.
I plan on working out intensely and consistantly. Here are my questions.....
1) I am currently 22 yrs old, 6'0 200 lbs. with a little gut and decent size. Is it realistic for me to bulk up to 220 in just three months? I don't care if I'm not ripped or if I have a little fat, I just want to be bulked up. Is it possible for me to get to 220 in 3 months? Could I possibly weigh MORE than 220?
2) Will I make alot of gains on this program, I haven't been on a strict program in almost two years.
3) I used to be pretty decent sized but than got lazy. I see some stretch marks on my arms and legs from getting smaller. Is it possible that I have "muscle memory" and can get to that size once again?
4) Is it possible that my long layoff will help me instead of hurt me? Will my muscle receptors be fresh and charged and ready to blow up seeing that I haven't worked out and so long?
5) I have never really done deads and squats consistantly even when I was working out. Will these two lifts help my size a great deal?
6) Are the supplements I chose pretty good? Glutamine, multivitamin, and Nlarge and than after a month of working out I will add creatine to the mix. I will refuse to do steroids or pro hormones, nothing against them but I want to go natural.
Any replies would be greatly appreciated.
