The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Summer Hulk Bulk! Getting green and big..:)

    Its finally time to bulk..I had to cut a little bit since I was 165 and had 15-16% bf..now I'm about 150-155 and 12-14% body fat..and I'm ready to bulk..

    Below is an outline of my excercise and diet regiment. Let me know what you think!

    Here are some stats just for some info:
    Age: 17
    Weight: 155 lbs.
    Body Fat: 12-14%
    Goal: Increase in size while maintaining same body fat..I DO NOT WANNA GAIN EXCESSIVE BODY FAT!!
    Supplements: I'm taking 5g of creatine post work-out with my protein shake..I don't plan on loading though because I've heard its not really worth it..

    Also..would anyone recommend addying glutamine and dextrose in my post-workout shake? I've thought about it but I think 5g of glutamine from my protein shake is good enough and I'm not sure if dextrose is really worth it.

    Part I: Exercise Routine


    Day 1: Chest and Triceps

    Chest
    Bench press: 5x10, 10, 8, 6, 4
    Incline bench press: 4x10, 10, 8, 6
    Flat Dumbbell Flies: 4x8

    Triceps
    Dips: 4x10, 8, 8, 6
    Extensions: 4x10, 8, 8, 6
    Dumbbell Skullcrushers: 4x10, 8, 8, 6


    Day 2: Legs

    Legs
    Squats: 4x10, 8, 8, 6
    Straight Legged Deadlifts: 4 x 8 reps
    Calf Raises: 4x8
    Lunge: 3x8


    Day 3: Back and Abs

    Back:
    Chin-Ups: 3x10
    Bent Over Rows: 4x8
    Shrugs: 4x10, 10, 8, 8

    Abs:
    Inclined Twisting Sit-Ups: 4x15
    Inclined Leg Raises: 4x15


    Day 4: Biceps

    Biceps
    Alternating Dumbbell Curls: 4x8
    Preacher Curls: 4x8
    Hammer Curls: 4x8
    Concentration Curls: 3x10, 10, 8


    Day 5: Shoulders

    Shoulders:
    Military Press: 5x10, 8, 6, 4, 4
    Front Dumbbell Raises: 4x8
    Dumbbell Lateral Raises: 4x8

    Day 6: Off [Abs]

    Abs:
    Lying Leg Raises: 4x15
    Crunches: 4x15


    Day 7: OFF

    ----------------------------------------------------------------

    Part 2: Dieting Routine


    Protein Intake Goal: (Body Weight) x 1.8
     Calories from Protein: (Protein Intake) x 4 g/cal
    Carbohydrate Intake Goal: (Body Weight) x 1.8
     Calories from Carbs: (Carb Intake) x 4 g/cal
    Fat Intake Goal: (Body Weight) x .4
     Calories from Fat: (Fat Intake) x 9 g/cal
    Calorie Intake Goal: Total Cals


    Weight 150 lbs.

    Protein Intake Goal: 150 x 1.8 = 270g
     Calories from Protein: 270g x 4 g/cal = 1080 Cals
    Carbohydrate Intake Goal: 150 x 1.8 = 270g
     Calories from Carbs: 270g x 4 g/cal = 1080 Cals
    Fat Intake Goal: 150 x .4 = 60g
     Calories from Fat: 60g x 9 g/cal = 540 Cals
    Calorie Intake Goal: 2700-3000 Cals


    Meal Plan


    Breakfast [7 AM]:
    4 Egg Whites: | 14g P | 0g C | 0g F | 68 Cals |
    2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
    2 Tbsp Peanut Butter: | 8g P | 6g C | 16g F | 190 Cals |
    1 Cup Orange Juice: | 2g P | 25g C | 1g F | 110 Cals |
    Total: | 30g P | 61g C | 20g F | 525 Cals |

    Snack [10 AM]:
    2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
    1 Tbsp Peanut Butter: | 4g P | 3g C | 8g F | 95 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    Total: | 56g P | 21g C | 14g F | 417 Cals |

    Lunch [1 PM]:
    Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    ľ Cup of Rice: | 3g P | 35g C | 0g F | 150 Cals |
    Cup of Peanuts: | 6g P | 9g C | 10g F | 150 Cals |
    Total: | 66g P | 37g C | 13g F | 552-622 Cals |

    Snack [4 PM]:
    Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
    2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
    1 Tbsp Mayo: | 0g P | 3g C | 5g F | 57 Cals |
    Total: | 36g P | 33g C | 8g F | 364-434 Cals |

    Dinner [7 PM: Pre-Work Out]
    Tuna, Chicken, or Beef: | 30g P | 0g C | 0g F | 150-220 Cals |
    2 Pieces of Bread: | 8g P | 32g C | 2g F | 160 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    Fruit : | 0g P | 30g C | 0g F | 80 Cals |
    Total: | 46g P | 74g C | 5g F | 492-562 Cals |

    Snack [10 PM: Post-Work Out]
    5g Creatine Monohydrate
    2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
    1 Cup Grape Juice: | 1g P | 38g C | 0g F | 154 Cals |
    Total: | 45g P | 44g C | 3g F | 374 Cals |

    Current Total: | 279g P | 270g C | 63g F | 2724-2934 Cals |
    | 1116 Cals/Protein | 1080 Cals/Carb | 567 Cals/Fat | = | 2763 Cals |
    Last edited by MD2000; 06-22-2003 at 06:47 PM.

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  3. #2
    Goldyn Chyld of the East ENYCE's Avatar
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    How tall are you?

  4. #3
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    5'7"

  5. #4
    Senior Member Bruteman's Avatar
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    I would move the lunges to right after squats, add deadlifts to back day, drop dum curls and con curls and do biceps at the end of back day. Make day 3 a rest day and do back and bi's on day 4. Do abbs on days 1 and 4. This is not written in stone, it's just what I would do.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  6. #5
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    Thanks for the tips. I'm definitly gonna be moving the lunges after the squats..and I'm probably gonna get rid of dumbbell curls. Most of the people that I've shown my routine to have said that I'm overtraining..so I'm gonna cut everything back to 3 sets and keep the major ones to 4..

  7. #6
    Wannabebig New Member
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    Questions about routine..

    I like the diet plan that you have wrote up and I'm going to stick with it as close as possible. I was curious about the routine though. Take the Bench Press routine for example. When you say 5X10, 10,8,6,4. Do you mean 5 sets of 10 and then one more set of 10 followed by an 8, 6,4? Or do you mean 5 sets 10,10,8,6,4. It just seems that an initial 5 sets of ten would cause some fatigue.

  8. #7
    Still Plugging Away -TIM-'s Avatar
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    I wouldn't skip the loading stage with creatine. It's good to shock your body. And take it with juice, apple or grape.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  9. #8
    Super Member II zwarrior99's Avatar
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    Dont skip the loading its good. ITs not a waste, your body will saturate with creatine faster, thats what you want. And drink plenty of water! Bloated people are stronger, just ask any girl when there on there period, or there b/f balls for that matter!
    Cutting Cycle 02/04'

  10. #9
    the stone cold stunner Ironman8's Avatar
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    You should move this to the journal section
    You kill me in a dream, you better wake up and apologize....

  11. #10
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    I've actually modified my entire plan..

    Part I: Exercise Routine

    Day 1: Chest and Triceps

    Chest
    Bench press: 4x10, 10, 8, 6
    Incline bench press: 3x10
    Flat Dumbbell Flies: 3x8

    Triceps
    Dips: 2x8
    Extensions: 4x10, 10, 8, 6
    Dumbbell Skullcrushers: 3x10, 8, 6


    Day 2: Legs

    Legs
    Squats: 4x10, 8, 8, 6
    Lunge: 3x8
    Straight Legged Deadlifts: 3x8 reps
    Calf Raises: 4x8


    Day 3: Back and Abs

    Back:
    Chin-Ups: 3x10
    Bent Over Rows: 3x8
    Shrugs: 3x10, 10, 8

    Abs:
    Machine Twists: 4x15
    Inclined Leg Raises: 4x15


    Day 4: Biceps

    Biceps
    Preacher Curls: 3x8
    Hammer Curls: 3x8
    Concentration Curls: 2x8


    Day 5: Shoulders

    Shoulders:
    Military Press: 4x10, 8, 6, 4
    Front Dumbbell Raises: 3x8
    Dumbbell Lateral Raises: 3x10

    Day 6: Off [Abs]

    Abs:
    Lying Leg Raises: 4x15
    Crunches: 4x15


    Day 7: OFF

    ------------------------------------------------

    Part 2: Dieting Routine


    Protein Intake Goal: (Body Weight) x 1.8
     Calories from Protein: (Protein Intake) x 4 g/cal
    Carbohydrate Intake Goal: (Body Weight) x 2
     Calories from Carbs: (Carb Intake) x 4 g/cal
    Fat Intake Goal: (Body Weight) x .4
     Calories from Fat: (Fat Intake) x 9 g/cal
    Calorie Intake Goal: Total Cals


    Weight 150 lbs.

    Protein Intake Goal: 150 x 1.8 = 270g
     Calories from Protein: 270g x 4 g/cal = 1080 Cals
    Carbohydrate Intake Goal: 150 x 2 = 300g
     Calories from Carbs: 300g x 4 g/cal = 1200 Cals
    Fat Intake Goal: 150 x .4 = 60g
     Calories from Fat: 60g x 9 g/cal = 540 Cals
    Calorie Intake Goal: 2800-3000 Cals


    Meal Plan


    Breakfast [7 AM]:
    4 Egg Whites: | 14g P | 0g C | 0g F | 68 Cals |
    2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
    2 Tbsp Peanut Butter: | 8g P | 6g C | 16g F | 190 Cals |
    1 Cup Orange Juice: | 2g P | 25g C | 1g F | 110 Cals |
    Total: | 30g P | 61g C | 20g F | 525 Cals |

    Snack [10 AM]:
    2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
    1 Tbsp Peanut Butter: | 4g P | 3g C | 8g F | 95 Cals |
    1 Banana: | 2g P | 36g C | 1g F | 140 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    Total: | 58g P | 57g C | 15g F | 557 Cals |

    Lunch [1 PM]:
    Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    ľ Cup of Rice: | 3g P | 35g C | 0g F | 150 Cals |
    Cup of Peanuts: | 6g P | 9g C | 10g F | 150 Cals |
    Total: | 66g P | 37g C | 13g F | 552-622 Cals |

    Snack [4 PM]:
    Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
    2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
    1 Tbsp Mayo: | 0g P | 3g C | 5g F | 57 Cals |
    Total: | 36g P | 33g C | 8g F | 364-434 Cals |

    Dinner [7 PM: Pre-Work Out]
    Tuna, Chicken, or Beef: | 30g P | 0g C | 0g F | 150-220 Cals |
    2 Pieces of Bread: | 8g P | 32g C | 2g F | 160 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    Fruit : | 0g P | 30g C | 0g F | 80 Cals |
    Total: | 46g P | 74g C | 5g F | 492-562 Cals |

    Snack [10 PM: Post-Work Out]
    5g Creatine Monohydrate
    2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
    60g Dextrose: | 0g P | 60g C | 0g F | 240 Cals |
    Total: | 44g P | 66g C | 3g F | 460 Cals |


    Current Total: | 280g P | 328g C | 64g F | 2950-3160 Cals |
    | 1124 Cals/Protein | 1312 Cals/Carb | 576 Cals/Fat | = | 3012 Cals |
    [37.3% | 43.6% | 19.1%]

  12. #11
    Road To Greatness.. RuLess's Avatar
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    thats a real nice plan...

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