My routine & diet: whadya think?

Beamin · 01-14-2004, 03:17 PM

Well, I'm 145lbs, 5'10, and I'm going to start bulking and I just got everything sorted out. Well, this pretty much is self explanatory so hopefully you guys can tell me if I'm headed in the right direction!

Meal Plan
7:00: Oatmeal, Toast, 2 Eggs, Banana, Milk
10:30: Whey Protein Shake (Post Workout)
12:00: Lean Meat whole wheat sandwich
3:00: Snack (nuts, fruit, yogurt, etc)
5:00: Lean Meat or Fish w/ Potato or Rice & vegetable
8:00: Snack (nuts, fruit, yogurt, etc)
10:30: Oatmeal, Whey protein shake
The 10:30, 3:00, and 8:00 may rotate depending on what time I get to the gym

DAY 1

Deadlifts 4x6
Chin-ups or Wide Grip Pulldowns 4x6
Barbell Rows 4x6
Seated Rows 4x6
Back Extensions 2x10
Dumbbell Curls 4x6
Preacher Curls 4x6
Wrist curls & Reverse wrist curls 3x10 supersets

DAY 2: Cardio
Reverse Crunches 2xfailure
Side Crunches 2xfailure
Decline Sit ups 2xfailure

DAY 3

Flat Barbell Bench Press 4x6
Incline Dumbbell Bench Press 4x6
Decline Flies 4x6
Dumbbell Shoulder Presses 4x6
Front/Side/Rear Lateral continuous set 4x6
Skullcrushers 4x6
Triceps Dips 4xfailure

DAY 4

Squats 4x6
SLDLs 4x6
Lunges 4x6
Leg Press 4x6
Leg curls 4x6
Leg extensions 4x6
Calf Raises 4xfailure
Hanging Leg Raises 2xfailure
Weighted Side Bends 2xfailure
Crunches 2xfailure

Beamin · 01-15-2004, 08:49 AM

No takers?

Deeznuts · 01-15-2004, 10:42 AM

Looks pretty good man...your workout is what works for you so I can't comment on that. All I would do is get on a couple of supplements (Glutamine, and Creatine) this will aid the overall bulking process and help your muscles recover fast. Also, make sure you're taking a multi vitamin so you can be sure you're getting all the necessities into your body.

Deeznuts · 01-15-2004, 10:45 AM

*adds something else*

You might want to check to make sure you're not doing too much cardio. Cardio should be cut down to a minimum while bulking.

builtincary · 01-15-2004, 11:18 AM

i agree with deeznuts, you might want to try cuttin down on the cardio if u want to bulk it up. eat alot of protein and drink plenty of water

tjwes · 01-15-2004, 11:31 AM

Cut the snacks out and replace them with meals.Three hours after eating one of these snacks(fruit,nut`s and yogurt-about 7 grams of protein) is not enough.Take in protein and lot`s of it every three hours.I would also add in more eggs ,chicken, and lean beef.You have 2 eggs in meal 1,that`s 12 grams of protein ,not anywhere near enough.Try eating six at meal one.Add in veggies and have a few cans of tuna as snacks.Once a week pig out on a cheat day or cheat meal depending on your bodyfat level.Eat more cals and much more carbs and proteins.

trigga happy · 01-17-2004, 04:00 PM

Yo eat a bit more..
if ur 145 n 5 10' thats preety thin..

EAT ALOT more acctually

**CowPimp** · 01-17-2004, 05:03 PM

I agree that you should eat more. The need for more food is increased by your cardio. I run twice a week, and lift three days a week. I'm not nearly as skinny as you, and I need to eat ridiculous amounts of food. I try to eat every chance I get.

01-14-2004, 03:17 PM	#1
Beamin Registered User Join Date: Dec 2003 Location: Halifax, Nova Scotia, Canada Posts: 8	My routine & diet: whadya think? Well, I'm 145lbs, 5'10, and I'm going to start bulking and I just got everything sorted out. Well, this pretty much is self explanatory so hopefully you guys can tell me if I'm headed in the right direction! Meal Plan 7:00: Oatmeal, Toast, 2 Eggs, Banana, Milk 10:30: Whey Protein Shake (Post Workout) 12:00: Lean Meat whole wheat sandwich 3:00: Snack (nuts, fruit, yogurt, etc) 5:00: Lean Meat or Fish w/ Potato or Rice & vegetable 8:00: Snack (nuts, fruit, yogurt, etc) 10:30: Oatmeal, Whey protein shake The 10:30, 3:00, and 8:00 may rotate depending on what time I get to the gym DAY 1 Deadlifts 4x6 Chin-ups or Wide Grip Pulldowns 4x6 Barbell Rows 4x6 Seated Rows 4x6 Back Extensions 2x10 Dumbbell Curls 4x6 Preacher Curls 4x6 Wrist curls & Reverse wrist curls 3x10 supersets DAY 2: Cardio Reverse Crunches 2xfailure Side Crunches 2xfailure Decline Sit ups 2xfailure DAY 3 Flat Barbell Bench Press 4x6 Incline Dumbbell Bench Press 4x6 Decline Flies 4x6 Dumbbell Shoulder Presses 4x6 Front/Side/Rear Lateral continuous set 4x6 Skullcrushers 4x6 Triceps Dips 4xfailure DAY 4 Squats 4x6 SLDLs 4x6 Lunges 4x6 Leg Press 4x6 Leg curls 4x6 Leg extensions 4x6 Calf Raises 4xfailure Hanging Leg Raises 2xfailure Weighted Side Bends 2xfailure Crunches 2xfailure

01-15-2004, 10:42 AM	#3
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	Looks pretty good man...your workout is what works for you so I can't comment on that. All I would do is get on a couple of supplements (Glutamine, and Creatine) this will aid the overall bulking process and help your muscles recover fast. Also, make sure you're taking a multi vitamin so you can be sure you're getting all the necessities into your body.
	Desire.Dedication.Deeznuts

01-15-2004, 10:45 AM	#4
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	adds something else You might want to check to make sure you're not doing too much cardio. Cardio should be cut down to a minimum while bulking.
	Desire.Dedication.Deeznuts

01-15-2004, 11:31 AM	#6
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Cut the snacks out and replace them with meals.Three hours after eating one of these snacks(fruit,nut`s and yogurt-about 7 grams of protein) is not enough.Take in protein and lot`s of it every three hours.I would also add in more eggs ,chicken, and lean beef.You have 2 eggs in meal 1,that`s 12 grams of protein ,not anywhere near enough.Try eating six at meal one.Add in veggies and have a few cans of tuna as snacks.Once a week pig out on a cheat day or cheat meal depending on your bodyfat level.Eat more cals and much more carbs and proteins.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

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01-15-2004, 08:49 AM	#2
Beamin Registered User Join Date: Dec 2003 Location: Halifax, Nova Scotia, Canada Posts: 8	No takers?

01-15-2004, 11:18 AM	#5
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	i agree with deeznuts, you might want to try cuttin down on the cardio if u want to bulk it up. eat alot of protein and drink plenty of water

01-17-2004, 04:00 PM	#7
trigga happy Registered User Join Date: Nov 2003 Location: Canada Posts: 52	Yo eat a bit more.. if ur 145 n 5 10' thats preety thin.. EAT ALOT more acctually

01-17-2004, 05:03 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I agree that you should eat more. The need for more food is increased by your cardio. I run twice a week, and lift three days a week. I'm not nearly as skinny as you, and I need to eat ridiculous amounts of food. I try to eat every chance I get.