Please take a look fellas...

[New Jack]

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.

 

[genarr3]

You could probably put on 20lbs if you worked real hard at it. But don't expect it to be all muscle, or even most of it to be muscle. Putting on 20lbs of muscle naturally in 3 months is unrealistic, regardless of what workout routine you do.

 

[CytoMel]

Your eating and supplementation looks good. Your training could use change though. Check out the training programs at

www.elitefts.com

Basicly you will bench and squat two times a week each. You will get big and strong from the westside program, I did! Follow the guide and you will explode with strength!!

 

[b fold the truth]

You could gain 20lbs in 3 months just by increasing from 2-7 meals a day.

B True

 

[GRIMMER]

The amount of calories alone could put on 20. With the routine i think it could happen and put on some muscle. Give it a try anything is possible if you work hard enough. I think that te sqaut and deads alone will put five lbs on you in three months.

 

[bigokie]

If you are really interested in gaining weight, that doesn't seem like the best program. Although, like they said if you really increase your caloric intake, you will probably put on some weight in that time frame. There are better programs out there for quick and solid weight gains. But if you are set on that program, I would add one thing. Drink 1 gallon of milk every day and train HARD and you will gain that much weight in that time frame.

 

[New Jack]

How's my supplementation look? Multivitamins, glutamine, Nlarge with creatine added to the mix after one month of training.

Also, any other advice or thoughts on this program?

 

[New Jack]

Also, can anyone answer my 3) and 4) questions?

 

[Sebass67]

Ok.The norm for many people that i have heard layed off and than got back in again is that when they get back in usually they will go through a beginners stage again where they gain strength and size quicker. You may even gain more strength than you had before because of this overlap. I am not sure how long it will take however but it will be quicker than someone who has plateaued already.

 

[Arioch]

3) Yes.

4) Depends. If you were 220 or larger before, it is easier to get back there, yes. If not, welcome to the real world, where we all struggle to get bigger and stronger.