Screw Cutting........Its time to Bulk!!!!!

[Colbycheez]

I am 19 years old, 5'11 190 lbs at 17-18% bf. I have tried cutting down but no matter what I do I just seem to never get good results so I really don't care anymore. Screw cutting down.....I want to get big! I have decent size now but I want to be about 210 lb. I am planning on shooting for 3500 cals a day at 400 carbs 300 pro and 80 fat. I have a tendency to overeat by eating to much at dinner which is somtimes cooked for me so I figure at about 4000 cals i should gain some decent weight. I plan to lift 3 days a week doing 30 min cardio right after my lift to help reduce excess bf that I will no doubt gain. I am goin to do the 5x5 plan.... heres my workout schedule

Sunday- Chest and Bi's

• Flat bench 5x5
• Incline Bench 2x8
• Flat/Incline Flies 2x8
• Barbell Curl 5x5
• Dumbbell Curls 2x8
• Reverse Curls 3x8
• Abs -Weighted Exercises

Tuesday - Legs and Shoulders/Traps

• Squat 5x5
• Stiff Leg Deadlift 2x8
• Leg Extensions 2x8 (Possibly Front Squats)
• Calve Raises 4x10
• Standing Military Press 5x5
• Seated Dumbbell Press 2x8
• Barbell Shrugs 5x5
• Dumbbell Shrugs 2x8

Thrusday - Back and Tri's

• Deadlift 5x5
• Bent over Rows 3x8
• Lat Pull Down 2x8
• Close Grip Bench 5x5
• Weighted Dips 3x8
• Pushdowns 3x8
• Abs - Weighted
• Hypers -Weighted

I got one question

1. I will be working out in the evening, what kind of post w/o carb should take? I was planning on eating a cup of oatmeal with a protein shake. then slamming a casein shake with 4 eggs before bed an hour later. (I am in college so money is tight, high priced post workout supps wont do. Whey and Casein is all i can really afford).

Any suggestions will be greatly appreciated!

 

[jesse_01]

30mins of cardio after you lift won't help much is weight loss and could hinder your gains. Your best bet would be like a 5-10 cool down. Leave cardio to your days off. Do a simple hiit, 1min on 1 min off 1st thing in the morning we give you your best fat loss.

Make sure you get a good 8hrs of sleep to recovery. By the looks of your routine you are moving lots of weight. Have you tried a simple 5x5 routine? Only 15set's and your done for the day. Sometimes less is more.


On calf raises do 20-30 reps. Focus on slow reps getting max extension. Don't do that bouncing shit that lots of people do.

 

[jesse_01]

By the sounds of things your the same as me. Its real hard for me to cut. It seems like the only way I loss bf % is to add more muscle. Than have the bf slowly drop.

I'm currently about 18% bf 5'11 and 219. I drop about 1-2lbs a month.

For pwo, I love MHP's Dark Matter. Taste really good and real easy to mix up at the gym.

 

[Colbycheez]

No I haven't really tried the 5x5 before other than madcow's variation. Could you give me an example of the simpler version? I was following the guidelines of the 5x5 thread on the forum here.

 

[Colbycheez]

Bump....anyone?

 

[Colbycheez]

Thanks bro, my only concern though is i am an endo so i figured simple carbs that late wouldnt be the best choice. But, then again as much as I am lifting, it might not make much of a difference

 

[joe d]

I am 19 years old, 5'11 190 lbs at 17-18% bf. I have tried cutting down but no matter what I do I just seem to never get good results so I really don't care anymore. Screw cutting down.....I want to get big! I have decent size now but I want to be about 210 lb. I am planning on shooting for 3500 cals a day at 400 carbs 300 pro and 80 fat. I have a tendency to overeat by eating to much at dinner which is somtimes cooked for me so I figure at about 4000 cals i should gain some decent weight. I plan to lift 3 days a week doing 30 min cardio right after my lift to help reduce excess bf that I will no doubt gain. I am goin to do the 5x5 plan.... heres my workout schedule

Sunday- Chest and Bi's

• Flat bench 5x5
• Incline Bench 2x8
• Flat/Incline Flies 2x8
• Barbell Curl 5x5
• Dumbbell Curls 2x8
• Reverse Curls 3x8
• Abs -Weighted Exercises

Tuesday - Legs and Shoulders/Traps

• Squat 5x5
• Stiff Leg Deadlift 2x8
• Leg Extensions 2x8 (Possibly Front Squats)
• Calve Raises 4x10
• Standing Military Press 5x5
• Seated Dumbbell Press 2x8
• Barbell Shrugs 5x5
• Dumbbell Shrugs 2x8

Thrusday - Back and Tri's

• Deadlift 5x5
• Bent over Rows 3x8
• Lat Pull Down 2x8
• Close Grip Bench 5x5
• Weighted Dips 3x8
• Pushdowns 3x8
• Abs - Weighted
• Hypers -Weighted

I got one question

1. I will be working out in the evening, what kind of post w/o carb should take? I was planning on eating a cup of oatmeal with a protein shake. then slamming a casein shake with 4 eggs before bed an hour later. (I am in college so money is tight, high priced post workout supps wont do. Whey and Casein is all i can really afford).

Any suggestions will be greatly appreciated!

i dont like the routine but that doesnt mean it wont work for you. the days are no good. you need to spread them out better. add a shake post w/o, dont do cardio that way. do your cardio as soon as you get out of bed before you eat. fat while bulking should be controlled with diet alone. the cardio should just be for cardiovascular health. the mention of the fasted cardio is a compramise. if you start putting on to much fat with that plan up the protein and cut a little bit of the carbs and fats and stay away from junk food.

 

[Colbycheez]

Alright bro, thanks. I just have a very busy work week and I can only manage three days a week. Its sucks but I really have no choice. Yall got any ideas for maybe a simplier 5x5 routine? Like in earlier posts on this thread, I agree that this routine seems to be too much. I need some idea for a 3 day a week 5x5 routine. I cant really work more than that into my work week unfortunately.

And so far as post workout, I am goin to take 40g wazy maize then and shake 20 minutes later

 

[jesse_01]

Look up HST, I have read a few good things about it. Really simple, do 1 work set of each body part 3x a week. I may try it here in the near future.

 

[ShedBF]

Alright bro, thanks. I just have a very busy work week and I can only manage three days a week. Its sucks but I really have no choice. Yall got any ideas for maybe a simplier 5x5 routine? Like in earlier posts on this thread, I agree that this routine seems to be too much. I need some idea for a 3 day a week 5x5 routine. I cant really work more than that into my work week unfortunately.

And so far as post workout, I am goin to take 40g wazy maize then and shake 20 minutes later

Try my routine, gains are incredible:

First set done after one warm up and good stretching for each corresponding body part. Example I warm up before my flat bench but won't before my incline because I'm already warmed up from the flats.

Monday: Chest/Bi's

Flat bench: 3 x 8 heaviest weight you can get your hands on while keeping good form. Limit to 8 even if you can do more. Don't wanna deplete all your glyco stores in one shot.

Incline: 3 x 8 same as above.

Decline: Every week optional, twice a month mandatory. You don't want that drop tit look, you really wanna work on your upper chest more, the bottom is easier to develop anyways. 3 x 8

Incline bench Flys: 3 x 8

Dumbbell Pullover: 3 x 8

If you can get some cable crossovers in do it if you still feel you have energy.

Bi's: I usually use the machine that assists you but put extra weight on it. Super slow and super controlled is the way to go, maintaining breathing, drop/inhale, lift/exhale. Go to failure on these. Towards the end if I can do more than 3 I increase the weight until I can't get to 3.

wed: Legs

Full squats: 3 x 8, don't go easy on your self. Maximum weight.(applies to all exercises basically)

Deadlifts: 3 x 8

Leg extensions: 3 x 8

Calf raises: 2 x 12

reverse leg curl: 3 x 8


Fri: Back/Tris/delts

Wide grip pull downs: 3 x 8

seated cable rows: 3 x 8

T bar row: 3 x 8

Bent over row: 3 x 8

Shrugs: 3 x 8

Delts:

seated military press: 3 x 8

arnold press: 3 x 8

seated reverse flys: 3 x 8

front lateral raises: 3 x 8 (i like alternating, some people raise both arms up at the same time)

Tris:

Weighted dips with bench supersetted with non weighted dips with bench: 3 x failure (use the heaviest weight possible while still keeping good form)I usually have my spotter put a 100lb weight in between my legs then open my legs up and thrust to remove the weight and continue the superset. With weight to failure, and when the weight is dropped continue to failure.

skull crushers: 3 x 8

Closed grip benchpress: 3 x 8

Fasted cardio on non workout days in the AM of course. Since you're bulking HIIT everytime would be ideal.

Note on chest: I alternate one week with using the barbell(where applicable) and the other week using dumbells for all exercises.