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View Full Version : Time to Bulk: Getting big and the trials&tribulations in between..



MD2000
07-08-2003, 04:18 PM
This is the stuff its all about..I actually started yesterday..heres the diet/excercise routine!



Part I: Exercise Routine

Day 1: Chest and Triceps

Chest
Bench press: 4x10, 10, 8, 6
Incline bench press: 3x10
Flat Dumbbell Flies: 3x8

Triceps
Dips: 2x8
Extensions: 4x10, 10, 8, 6
Dumbbell Skullcrushers: 3x10, 8, 6

Day 2: Legs

Legs
Squats: 4x10, 8, 8, 6
Lunge: 3x8
Lying Leg Curls: 3x8
Calf Raises: 4x8

Day 3: Back and Abs

Back:
Chin-Ups: 3x10
Bent Over Rows: 3x8
Deadlifts: 3x8 reps
Shrugs: 1x10

Abs:
Machine Twists: 4x15
Inclined Leg Raises: 4x15

Day 4: Biceps

Biceps
Preacher Curls: 3x8
Hammer Curls: 3x8
Standing Barbell Curls (21s): 2x21

Day 5: Shoulders

Shoulders:
Military Press: 4x10, 8, 6, 4
Front Dumbbell Raises: 3x8
Dumbell Lateral Raises: 3x10

Day 6: Off [Abs]

Abs:
Lying Leg Raises: 4x15
Crunches: 4x15

Day 7: OFF

--------------------------------------------------------------

Part 2: Dieting Routine

Protein Intake Goal: (Body Weight) x 1.8
 Calories from Protein: (Protein Intake) x 4 g/cal
Carbohydrate Intake Goal: (Body Weight) x 2
 Calories from Carbs: (Carb Intake) x 4 g/cal
Fat Intake Goal: (Body Weight) x .4
 Calories from Fat: (Fat Intake) x 9 g/cal
Calorie Intake Goal: Total Cals

Weight 150 lbs.

Protein Intake Goal: 150 x 1.8 = 270g
 Calories from Protein: 270g x 4 g/cal = 1080 Cals
Carbohydrate Intake Goal: 150 x 2 = 300g
 Calories from Carbs: 300g x 4 g/cal = 1200 Cals
Fat Intake Goal: 150 x .4 = 60g
 Calories from Fat: 60g x 9 g/cal = 540 Cals
Calorie Intake Goal: 2800-3000 Cals

Meal Plan

Breakfast [7 AM]:
4 Egg Whites: | 14g P | 0g C | 0g F | 68 Cals |
2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
2 Tbsp Peanut Butter: | 8g P | 6g C | 16g F | 190 Cals |
1 Cup Orange Juice: | 2g P | 25g C | 1g F | 110 Cals |
Total: | 30g P | 61g C | 20g F | 525 Cals |

Snack [10 AM]:
2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
1 Tbsp Peanut Butter: | 4g P | 3g C | 8g F | 95 Cals |
1/2 Banana: | 1g P | 18g C | 1g F | 70 Cals |
1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
Total: | 58g P | 57g C | 15g F | 557 Cals |

Lunch [1 PM]:
Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
Cup of Rice: | 3g P | 35g C | 0g F | 150 Cals |
Cup of Peanuts: | 6g P | 9g C | 10g F | 150 Cals |
Total: | 66g P | 37g C | 13g F | 552-622 Cals |

Snack [4 PM]:
Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
1 Tbsp Mayo: | 0g P | 3g C | 5g F | 57 Cals |
Total: | 36g P | 33g C | 8g F | 364-434 Cals |

Dinner [7 PM: Pre-Work Out]
Tuna, Chicken, or Beef: | 30g P | 0g C | 0g F | 150-220 Cals |
2 Pieces of Bread: | 8g P | 32g C | 2g F | 160 Cals |
1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
Fruit : | 0g P | 30g C | 0g F | 80 Cals |
Total: | 46g P | 74g C | 5g F | 492-562 Cals |

Snack [10 PM: Post-Work Out]
5g Creatine Monohydrate [1 teaspoon]
2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
60g Dextrose [1 scoops]: | 0g P | 60g C | 0g F | 240 Cals |
Total: | 44g P | 66g C | 3g F | 460 Cals |


Current Total: | 280g P | 328g C | 64g F | 2950-3160 Cals |
| 1124 Cals/Protein | 1312 Cals/Carb | 576 Cals/Fat | = | 3012 Cals |
[37.3% | 43.6% | 19.1%]

midee1
07-08-2003, 05:58 PM
Hey MD2000

Workout and diet look good.:thumbup:

Might I suggest some hack squats in addition to regular. I added these mtself yesterday and my Quads are torn up. Felt great.

BTW welcome to journal land and :spam:

midee1
07-08-2003, 05:59 PM
Geez I also need to read thru my post for spelling errors before posting don't I:D

MD2000
07-08-2003, 06:27 PM
Thanks for the response..I've actually been thinking about getting rid of the lunges all together..I've never had any good experience with em so I was thinking of replacing them with another quad excercise..you reccomend hack squats? What about 45 degree leg press?

cphafner
07-08-2003, 06:39 PM
Originally posted by MD2000
Thanks for the response..I've actually been thinking about getting rid of the lunges all together..

Boo to that! I'm a fan of barbell lunges. I like doing them light as a warmup to squats, or if I have a spotter I like doing them heavy after squats. But thats only my opinion. Good luck with the journal! :spam:

midee1
07-08-2003, 06:50 PM
I actually do both hacks and 45 leg presses along with regular squats, SLDL, leg curls, leg extensions and seated calf raises. I'm trying to recover from back injuries. So far all the work i'm doing with my legs have helped.

aka23
07-08-2003, 06:57 PM
Originally posted by midee1
Geez I also need to read thru my post for spelling errors before posting don't I:D

I have similar problems. The edit function can be quite helpful. I probably edit nearly half of my posts.



Originally posted by MD2000
Thanks for the response..I've actually been thinking about getting rid of the lunges all together..I've never had any good experience with em so I was thinking of replacing them with another quad excercise..you reccomend hack squats? What about 45 degree leg press?


Some quad exercises are listed at http://www.exrx.net/Lists/ExList/ThighWt.html#anchor172012 . I like lunges, but I also think a combination of squats with heavy machines can work well.

MD2000
07-09-2003, 06:38 PM
JESUS..I did the lunges and they absolutely tore my quads apart..I can't even walk today..good stuff

MD2000
07-11-2003, 08:42 AM
This week has basically been a test run..I've made a few changes..such as moving deadlifts to back days and adding leg curls..also changed to only one set of shrugs. Changed my biceps as well..got rid of concentration curls and instead I'm doing 21's