I'm currently 6'0" and 184lbs. @ 10% BF (ectomorph). I've been training consistently for over 2 years. My goal is to bulk as lean as possible to 200-205lbs. and then cut to 195lbs over the next year.
My daily diet totals are (one cheat meal per week - usually pizza):
My training routine follows:
Squats - 3 X 4-6
Leg Press - 2 X 4-6
SLDL - 2 X 4-6
Standing Calf Raise - 2 X 6-8
Weighted Cable Crunches - 2 X 8-10
Barbell Bench Press - 3 X 4-6
Incline Dumbbell Press - 2 X 4-6
Weighted Dips - 2 X 4-6
Lying Tricep Extension - 2 X 4-6
Cable Pushdown - 2 X 4-6
Weighted Leg Raises - 2 X 8-10
Deadlift - 2 X 4-6
Weighted Pull-up - 2 X 4-6
V-Bar Pulldown - 2 X 4-6
Dumbbell Bent-over Row - 2 X 4-6
Seated Cable Row - 2 X 4-6
Weighted Crunches - 2 X 8-10
Seated Dumbbell Press - 2 X 4-6
Side Laterals - 2 X 4-6
Bent-Over Lateral Raises - 2 X 4-6
Dumbbell Shrug - 2 X 4-6
Weighted Leg Raises - 2 X 8-10
Straight Bar Curl - 2 X 4-6
Standing Hammer Curl - 2 X 4-6
Cable Curl - 2 X 4-6
Barbell Wrist Curl - 2 X 8-10
Reverse EZ-Bar Wrist Curl - 2 X 8-10
Seated Calf Raise - 2 X 8-10
looks good. if ya gaining too much fat, throw in a cardio session here or there. otherwise ur routine is solid
In a recent reply to the "Jeff Willet or Markus Reinhaert" thread you claimed you had reduced your bodyfat from 10% to eight, yet a couple of weeks later you are at 10% again. In the same post you claimed that you had been training for several years, yet here you say you have been training for just over 2. Several means more than three. So which is it? BTW a pizza is not what I or most people would consider to be a "clean" meal. Why didn't you provide that information on the Jeff and Markus thread?
Also five days is way too much. You might gain on that for a while, but you will eventually stagnate. Were I you I would cut back to four days (at most).
I've been training consistently (i.e. following a strict diet and recording and improving upon my lifts in a consistent manner) for over 2 years. I've been weightlifting for many years beyond that.
My BF% is 8-10%. I decided to use the upper limit in this thread. However, if you must know, my last body fat % test showed I was 9% BF (this was about a week ago).
I don't consider the pizza a "clean meal" - that is my one cheat meal during the week. That is why I say "one cheat meal per week - usually pizza".
As far as training 5 days/week. I tend to agree with you somewhat. I'm trying Max-OT right now, though. I'd like to separate back and biceps for awhile and see if my intensity increases when doing those. I'm only spending about 45 minutes in the gym, and my volume is relatively low - so I've been able to get away with 5 days/week training so far.
Ah, I see. Thanks for clearing that up. If you are ecto, I would not suggest doing cardio until you are finished bulking, it could interfere with your gains. I used to be an ecto myself (6'2" 140 lbs) so I can see where you are coming from. Diet and training look pretty much spot on. You might consider doing biceps and triceps together (for saving time and superset for intensity) Otherwise everything looks pretty solid. Good luck with your goals!