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View Full Version : 1st bulking diet + routine *Critique Please



tj_muller
10-14-2005, 03:04 PM
My goal is to bluid as much muscle as possible and as little fat as possible, maybe even loose some.
I'm 17, 160 lbs, 6'1 - 6'2
(I was 150 before I started this 8 days ago. I think a gained 10lbs of water from creatine. I heard that happens and the weight increased just after I started taking it)
I chose volume traing (aka German volume training) because I heard that the results are pretty good and it was challenging.
Please tell me if you think I should change anything, routine or diet.

Routine: Volume traing: tempo = 4 0 2 0 / rest = 90 sec
3 day split

Day 1 arms + shoulders
-10 sets of 10 hammer curls.
-10 sets of 10 Arnold dumb bell press

Day 2 legs + abs (abs not included in volume training)
-10 sets of 10 dumb bell squats
-3 sets of 20 crunches, 3 sets of 15 weighted crunches

Day 3 back and chest
-10 sets of 10 incline dumb bell press
-10 sets of 10 stiff-Legged Dumbbell Deadlift

*I usually don't hit all 10, i get the 1st five prefectly and the rest get on average 7-8. The idea is to work your way up to 10 and when you can do 10 no problem increase the weight.
I plan to do this for 35 days or so then work out on a low rep heavier weight routine.

+ 20 mins of HIIT 1 min run 1 min walk on off days



Diet
Mon - fri

6:00am meal 1
1 serving of Bulgur wheat
Protein shake in FF milk
1 serving of peanuts
1 serving of rolled oats
Total calories: 630
Fat - 20g
Carb - 60g
Protein - 51g

11:00am meal 2
Power bar
Total calories: 290
Fat - 5g
Carb - 38g
Protein - 24g

2:45pm meal 3
Turkey
Baked beans
Broccolli
Total calories: 500
Fat - 3g
Carb - 65g
Protein - 45

5:00pm meal 4
Protein shake in FF milk
Mixed vegitables
Oatmeal
Total calories: 450
Fat - 6g
Carb - 40g
Protein - 35g

7:30 pm meal 5, last meal
Protein shake in FF milk
oatmeal
Total calories: 350
fat - 6g
Carb - 25g
Protein - 33g

Daily totals
Calories - 2220
fat - 40g / 360 calories / 16%
carb - 288g / 912 calories / 41%
protein - 208g / 832 calories / 38% = 1.3g per pound of body weight

getfit
10-14-2005, 03:07 PM
i don't get it, why on earth do you do 10sets?

tj_muller
10-14-2005, 03:11 PM
It has something to do with how your muscles react to stress. You don't do it for very long. I'm doing it for 35 days at first then take a few weeks off and lift normally.

I think this site explains it: http://www.strengthcats.com/CP-GVT.html

getfit
10-14-2005, 03:17 PM
why don't you stick the first 5 that are good and drop the rest.

tj_muller
10-14-2005, 03:43 PM
more sets = more volume? I don't know.. the way it goes it is "do 10 sets with as close to 10 reps as you can".
Should I maybe start first with a low rep heavier weight routine?

spencerjrus
10-14-2005, 04:02 PM
Scrap that whole routine. If you cant figure out how to build an effective and simple one yourself, just use WBB1. It will give you good gains for quite awhile.

muscleup
10-14-2005, 04:11 PM
Daily totals
Calories - 2220
fat - 40g / 360 calories / 16%
carb - 288g / 912 calories / 41%
protein - 208g / 832 calories / 38% = 1.3g per pound of body weight
Increase your fats.

2220 cals/day isn't very many for a 17yr old who is 150-160lbs and 6'1.

spencerjrus
10-14-2005, 05:35 PM
Increase your fats.

2220 cals/day isn't very many for a 17yr old who is 150-160lbs and 6'1.


:withstupi

This is just an educated guess because I dont know for a fact what your bodytype is, but I would say you are gonna need at least another 8-1000 cals to get any serious gains.

tj_muller
10-14-2005, 07:32 PM
My body type is average I guess. Even when I ate like a fat kid I really wasn't THAT fat, I was chubby. I'm not an ectomorph and definitally not a endomorph.
I'm going to take your work for it. I was actually think about getting a personal trainer just to get me started and take the confusion out of this. But, we'll see about that.
As for now I'll look into the WBB routines. I'll start with #1.
I'll add another %5 to the fat as well, maybe with some fish oils and more peanuts. I was also thinking of drinking more fat free milk, mainly post work out to boost the calories. Sound good?
How's every thing else though, is the kind of food I'm eating ok? Any suggestions?
How's the cardio?

BTW thanks for all the input!

Built
10-14-2005, 07:35 PM
It's not a PERCENTAGE you go for with fats and proteins. It's a DOSE. At least 1g protein per pound LBM, at least 0.5g fat per pound LBM.

The percentages don't matter. Just the doses, and total calories.

Okay?

If we assume you've got about 140 lbs of LBM, you'll need at least 140g protein and at least 70g of fat.

You can go higher on these, just don't go lower.

Get the rest of your calories from whatever combination of protein, carb and fat you like.

tj_muller
10-14-2005, 07:42 PM
I understand now, thanks :)

tj_muller
10-14-2005, 07:47 PM
One more question, I was just looking over the WWB1 routine. If I'm not able to get to a gym to do certain exercises (e.g. legs curls that require machines) Should I just up the sets on the other exercise by 1 or 2?

Canadian Crippler
10-14-2005, 11:49 PM
No, do another exercise that hits the same muscle group.

New_Sport
10-15-2005, 06:01 AM
Calories - 2220


Lol. I eat like 3,200 calories and I weigh 125 pounds.

tj_muller
10-15-2005, 12:01 PM
lol well I'm changing my diet now. I'll basically eat the same as I listed above... just more of it. I'll probably take in around 2,800 - 3,000. More if possible.

Davidelmo
10-16-2005, 03:01 PM
lol well I'm changing my diet now. I'll basically eat the same as I listed above... just more of it. I'll probably take in around 2,800 - 3,000. More if possible.

Sounds good!

I'm 135lbs and currently on 3500-4000 cal!