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Thread: Cyc's road to buffness
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Cyc's road to buffness
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 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
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Abs to be done on any training day of personal choice.
Crunches : 4 x 8-10 reps
My prospective temporary diet is detailed here.
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.
-cycLast edited by cyclonus; 08-26-2001 at 08:55 PM.
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Best of luck to you!
....
Waitaminnit, luck has nothing to do with it. Stay strong and dedicated!
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
-515/745/700 bench/deadlift/squat
Current mile time: 4:23
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,976
Looks like a good plan. You'll be huge in no time!
LMMFAO@ Double whopper being a meal of your diet. Double Whoppers=Ace!!Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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Geordie
- Join Date
- Jan 2001
- Location
- Grace
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- 6,187
Hack squats wreck my knees.
"Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]
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