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RamRom
New member
Here we go (VERY LONG)
150lbs 5'7
training for 2 years been cutting for 4 month
on monday OCT 3rd i'll be starting my bulking diet and training
DIET:
Meal 1: Morning
5 egg Whites with 2 whole large eggs
1 cup oatmeal (cooked)
Meal 2: 9:45
1 scope Protein Shake with skim milk
1 Cup Kashi Go Lean
1 cup oatmeal (cooked)
Meal 3: 12:00
1 tuna with veggies
2 Cup of Brown Rice
Meal 4: 2:45
1 scope Protein Shake consisting in skim milk
1 Spone BP
1 cup oatmeal (cooked)
Meal 5: Before Gym
BioProtein Bar
Meal 6: After GYM
2 scope Protein
60G DEXTEROSE/MELODEXTERIN
Meal 7: 8:00
6oz lean steak Salad (olive oil) and veggies
1 cups brown rice
Meal 8: Before Bed
1 cup Cottage Cheese with honey
FAt:65 CARBS: 404 PROT: 312 CALS:3417
TRAINING:
DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8
Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8
Forearms Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8
DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8
Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8
DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8
Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8 Lying Bent Knee Leg Raises 8 X 8
DAY 4
Legs
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Leg Extension 8 X 8
Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8
Calves
Standing Calf raise 8 X 20
Seated Calf raise 8 X 20
NO SUPP
PLEASE CRITIC MY DIET, i wanna know if it's enough protein and carbs
trying the 8x8 training and it working for me and feel good about it
THANKS
150lbs 5'7
training for 2 years been cutting for 4 month
on monday OCT 3rd i'll be starting my bulking diet and training
DIET:
Meal 1: Morning
5 egg Whites with 2 whole large eggs
1 cup oatmeal (cooked)
Meal 2: 9:45
1 scope Protein Shake with skim milk
1 Cup Kashi Go Lean
1 cup oatmeal (cooked)
Meal 3: 12:00
1 tuna with veggies
2 Cup of Brown Rice
Meal 4: 2:45
1 scope Protein Shake consisting in skim milk
1 Spone BP
1 cup oatmeal (cooked)
Meal 5: Before Gym
BioProtein Bar
Meal 6: After GYM
2 scope Protein
60G DEXTEROSE/MELODEXTERIN
Meal 7: 8:00
6oz lean steak Salad (olive oil) and veggies
1 cups brown rice
Meal 8: Before Bed
1 cup Cottage Cheese with honey
FAt:65 CARBS: 404 PROT: 312 CALS:3417
TRAINING:
DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8
Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8
Forearms Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8
DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8
Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8
DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8
Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8 Lying Bent Knee Leg Raises 8 X 8
DAY 4
Legs
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Leg Extension 8 X 8
Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8
Calves
Standing Calf raise 8 X 20
Seated Calf raise 8 X 20
NO SUPP
PLEASE CRITIC MY DIET, i wanna know if it's enough protein and carbs
trying the 8x8 training and it working for me and feel good about it
THANKS
Last edited:
