Bulk Review Needed [Forum Archive]

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Bulk Review Needed

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Posted by: Northy

After much discussion with a bunch of my friends that I lift with, and a few of the trainers at my gym. I have decided to clean bulk. I had my bf tested and weighed myself for the first time in awhile, it came out at roughly 10% @ 152lbs. The excess fat I thought I had is really just excess skin from losing to much weight to fast and I have been "encouraged"

to just bulk it up. I've been looking into PH's ever since I started lifting (as every kid did when they saw those ads in musclemag or whatever) and I've known to wait until I reach a certain point in which I think I need a little help. It might not be now but I may in a few months (or later) so everyone expect a few posts by me on that subject

Anyways heres the split/diet - Macros are in grams, C/P/F format

Meal 1- I've always started out with moderate/high GI carbs in the morning when bulking. I don't do cheat days and this habit just helps that cause.
2c cereal (frosted flakes/special k with berries - whatever)
2scoops any whey
1 1/2c skim milk
1 Banana
Meal Total: 100/60/6

Meal 2
steak/lean red meat 6-8oz
mixed veggies
1 serving almond
yam/ezekiel bread(sp?)/oatmeal
Meal Total: 70/50/20

Meal 3 - Postworkout
40g whey
64oz Gatorade (until my malto/dexstrose powders are ordered)
Meal Total: 60/40/0

Meal 4
steak/lean red meat 6-8oz
mixed veggies
1 serving almond
yam/ezekiel bread(sp?)/oatmeal
Meal Total: 70/50/20

Meal 5
Chicken breast
romaine salad w/ olive oil & balsamic vinaigrette
Meal Total: 5/40/10

Meal 6
1c cottage cheese
2tbsp nat pb
Meal Total: 10/30/16

Total: 305/270/72 = 2900cals
I'll add and subtract more/less. I work full time and will be going to school at the same time in around a month, so making quick meals (shakes) will have to be done times.

Supplements
Multi Vit - Animal Pak
Syntrax Swole V2 & Optimum Creatine 10g Pre/Post workout of BOTH
200mg R-ALA (If I can find some for a decent price)

Split
1 - Shoulders & Forearms (Both need MAJOR work)
2 - Back
3 - Legs
4 - Abs & Calves
5 - Chest, Traps
6 - Arms
7 - Rest

All critiques are much obliged, and I would really like help on anything. MY Goals for this is to really bring out my lower and inner chest, increase the overall size of my shoulders and even out all of my muscles (i.e. right arm is bigger then left - I'd like to fix this

)
If any more info is needed - just post!

Posted by: Monolith

Looks like a really well thought out plan to me... although im not the most qualified critique.

Only thing id probably change is the last meal... id want more protein in there. How about some casein?

And is that split new, or something youve used with success for a while? If its new, you might want to play around with the order - i.e., back the day before legs might suck because you'll probably hit your lower back really hard, and then the next day be trying to do squats with a weak back. Same with arms right after chest - chest day will probably hit your tri's pretty well, and then youll be in the gym the next day hitting them again.

Of course, if the split is something youve used for a while and liked, then ignore all of that.

Posted by: atherjen

not bad.
a few adjustments I would make
-I wouldnt have the sugary cereal every morning. do you feel the need to give into this craving every day? think of nutritional needs over sweet tooth

-meal 2 has too much fat for preworkout along with those carbs. Id move some to meal 5.
-as said, meal 6 could use a bit more protein. how about removing some of the milk in meal 1(as you have 60grams of protein there) and adding it to the last meal?

Posted by: Northy

Quote:

Originally Posted by Monolith

Looks like a really well thought out plan to me... although im not the most qualified critique.

Only thing id probably change is the last meal... id want more protein in there. How about some casein?

If my memory is correct doesnt cottage cheese contain casein? I am thinking of ordering some casein/egg combo protein powders, but I have to check my budget first

Quote:

Originally Posted by Monolith

And is that split new, or something youve used with success for a while? If its new, you might want to play around with the order - i.e., back the day before legs might suck because you'll probably hit your lower back really hard, and then the next day be trying to do squats with a weak back. Same with arms right after chest - chest day will probably hit your tri's pretty well, and then youll be in the gym the next day hitting them again.

Of course, if the split is something youve used for a while and liked, then ignore all of that.

My back is by far my strongest part. I've done construction and roofing since I was 14 and I can say its helped develop it nicely over the past 4 years

The goals I have are to really add some mass to my tri's, chest and shoulders. My back is somewhat overproportioned, so i'm looking to just add some detail to my upper back and maybe grow my wings (lats) a bit more. I havent really lifted my legs in awhile but my strength and size in them will return very quickly - as they have before.

Quote:

Originally Posted by atherjen

not bad.
a few adjustments I would make
-I wouldnt have the sugary cereal every morning. do you feel the need to give into this craving every day? think of nutritional needs over sweet tooth

I thought this over and will be doing this probably 2-3 days a week, it will be replaced by whey & oats, followed by a banana and natty pb while I drive to work or just after its digested a lil bit

Quote:

Originally Posted by atherjen

-meal 2 has too much fat for preworkout along with those carbs. Id move some to meal 5.

I could subtract the almonds and some of the carbs, then add something, any suggestions? I'll add some oats or another yam to meal 6

Quote:

Originally Posted by atherjen

-as said, meal 6 could use a bit more protein. how about removing some of the milk in meal 1(as you have 60grams of protein there) and adding it to the last meal?

If I order the casein/egg powder it will be taken care of. I'll put a tbsp of flax instead of natty pb too. If not, would the cottage cheese and milk be sufficient?

Thanks for all the input too

I'll be back on sunday from going up north this weekend for replies

Posted by: atherjen

Quote:

I could subtract the almonds and some of the carbs, then add something, any suggestions? I'll add some oats or another yam to meal 6

no no leave the carbs in meal 2, just cut back on the fat and add the fat to meal 5. dont add the carbs to meal 6.

Quote:

If I order the casein/egg powder it will be taken care of. I'll put a tbsp of flax instead of natty pb too. If not, would the cottage cheese and milk be sufficient?

sounds great

Posted by: Northy

Thanks jen!

Now if I can just my digicam working to post my pics

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