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cyclonus
08-26-2001, 08:47 PM
Ok, starting tomorrow i'll embark on my journey. As i've said before, i'm 5'7", weighing in at an incredibly pathetic 115lb. Short term plan is to gain AT LEAST 30lb in 6 months, hopefully reaching around a 10% body fat percentage by that time. I'll need all the encouragement I can get.

I'll be on the Wanna Be Big routine (http://www.wannabebig.com/wbbroutine.php) so long as i'm progressing my lifts.

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF

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

Abs to be done on any training day of personal choice.

Crunches : 4 x 8-10 reps

My prospective temporary diet is detailed here (http://www.wannabebigforums.com/showthread.php?threadid=3481).

Diet:
Meal 1:
2 slices wheat toast
2 whole eggs
4 egg whites
1 glass milk

500 cal
38 g protein
17g fat
40 g carb

Meal 2:
Double Whopper w/ cheese
Small Fries
Small milkshake

1590 cal
66g protein
82g fat
146g carb

Meal 3:
Tuna, Salmon, or Turkey Sub

Around...
400 cal
30g protein
5g fat
50g carb

Snack:
Half a bag of popcorn

50 cal
1.5g protein
.5g fat
10g carb

Meal 4:
1 cup white rice
1 serving veggies
1 serving meat (chicken, beef, or fish)

430 cal
31g protein
10g fat
50g carb

Meal 5:
Same as meal 3

Meal 6:
Same as meal 4

TOTAL: (estimate)
3750 calories
227.5g protein
129.5g fat
390g carb

PLUS about 12 glasses of water per day.

At least 8 hrs of sleep, i'll hit the sack by midnight tonight and head for the gym tomorrow. I'll update with my lifts and how i'm doing regularly. Wish me luck.

-cyc

Alex.V
08-26-2001, 09:14 PM
Best of luck to you!

....

Waitaminnit, luck has nothing to do with it. Stay strong and dedicated! :D

Chris Rodgers
08-27-2001, 09:53 AM
Looks like a good plan. You'll be huge in no time!


LMMFAO@ Double whopper being a meal of your diet. Double Whoppers=Ace!!

The_Chicken_Daddy
08-27-2001, 10:05 AM
Hack squats wreck my knees.