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

Its 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
    Banned
    Join Date
    Mar 2003
    Posts
    88

    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 |
    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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