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Thread: Summer Hulk Bulk! Getting green and big..:)

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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 |
    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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