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RamRom
09-28-2005, 10:43 AM
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

plus cheats here and there

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



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

Canadian Crippler
09-28-2005, 02:19 PM
8 sets of 8? dude, too much volume!

RamRom
10-03-2005, 01:35 PM
8 sets of 8? dude, too much volume!

it's working for me