Here's the routine I've been following:
I've not been following the diet. I've been consuming around 3,500 calories a day with a healthy diet consisting of foods such as chicken, mackerel, breads, rice, pasta, oats, whole milk and whey protein.
Here's my supplements:
Whey Protein w whole milk
Casein (bedtime shake) w whole milk
Glutamine (powdered, in water)
NO (20 mins before workout)
Creatine (serving before/after workout or morning/bedtime on my 2 rest days)
BCAA (2 servings of 6 tablets each day)
I've gone from 10 stone (140 lbs) to 11 1/2 stone (161 lbs) over the first few months when I was just taking Creatine & Whey Protein, so the additional supplements listed above are relatively new to me.
I would like feedback on the workout routine. Obviously there's no cardio in there which concerns me a little but I know cardio will cut my weight -- would you recommend cardio for the cutting phase as opposed to bulking?
Also, when I do reach my goal weight I am curious as to how you guys would recommend maintaining the weight? I presume I would drop some calories, but I'm not sure how best to do that? I'm aiming to weigh 200lbs and I'll do some cutting to make sure it's lean and not fat, but yeah... weight maintenance. How do you guys do it?