Quick overview, i have been working out for about 3 years total, this last year is where i have made my gains. I'm looking to hit 180 and 200 possibly, i first started off at 110lbs i know how sad then i decided to get into weightlifting, and dieting, I'm currently 156. I was 166 before i left on winter break and since i worked all break long my diet went to shit and no gym then dropped to 143 so its been 4 weeks and i have gained 13lbs this month. I want to take a bulking steriod i have been looking and doing some research, and if anyone can help i would really appreciate it alot...I turn 21 on july here is my stats, workout, and diet
height- 5 9
weight- 156
chest- 38
bodyfat- 4.6
shoulders- 18
thighs- 21
calves- 14
arms- 14.5
forearm- 11.5
neck- 15
workout, adding weight each set
Monday/Thursday- Chest/Back/Abs
??? Chest
o DB bench press 4x8
o Incline DB press 4x8
o Chest fly machine 4x10
o Parallel Dips 4x8
??? Back
o Barbell row 4x8-10
o Seated row 4x8
o Deadlift 4x8-10
o Wide grip chin ups, or Lat pulldowns 4x10
??? Monday- Abs
o Roman Chairs 4x30
o Hanging ab crunch 4x15
o Obliques 4x20
??? Cardio
o 1 mile
Tuesday/Friday- Shoulders/Bi/Tri/Forearm
??? Shoulders
o Seated Military press 4x8
o Arnold press 4x8
o Behind Head press 4x8
o Bent over DB laterals 4x10
??? Bicep
o Do 4 sets total, do 8 reps of narrow grip, then do as many as you can of wide grip barbell curls. That???s 1 set. Then do it again. When you finish your second set, do the wide grip barbell curl first do 8 reps then right away switch to narrow grip barbell curls and do as many as you can. Do 2 sets of these total. So all together you should have done 4 sets total.
o Hammer curls 4x8
??? Tricep
o Weighted Dips- come down to a 90 degree angle 4x8
o Above head rope extensions- 4x8-10
o Palm facing up cable kickbacks- 4x8-10
??? Forearms
o Reverse barbell curl 4x8-10
o Behind back barbell curl 4x8-10
o Barbell Wrist curls 4x10 palm down
??? Friday-abs
o Roman Chairs 4x30
o Hanging ab crunch 4x15
o Obliques 4x20
??? Cardio
o 1 mile
Wednesday- cardio/abs day
o Roman Chairs 4x30
o Hanging ab crunch 4x15
o Obliques 4x20
cardio- 1.5 miles
Saturday- legs/calves
??? quads
o squats 4x10
o leg press 4x10
o leg extensions 4x8-10
??? hamstring
o leg curl 12x10
??? calves
o leg press machine do calves 3xfailure (feet straight), 3xfailure feet inward, 3xfailure feet outward
o calf machine 4xfailure
diet
MEAL 1 (scrambled eggs + milk + bread + vitamin + oj + fish oil)
- 5 eggs
- 1 cups of oj
- 2 slices of bread
- 1 optin men vitamin
- 2 cup of water
- 1 fish oil
calories- 771
protein- 43g
carbs- 65g
MEAL 2 (Homemade weight gainer + water)
- 1 scoop of whey
- 2 cups of milk
- 2 tablesppons of peanut butter
- 1 bannana
- 1 cups of water
calories- 656
protein- 50g
carbs- 56g
MEAL 3 (MAC AND CHEESE + water + vitamin + vienna sasuage + fish oil)
- 1 box mac&cheese
- 2 cups of water
- 1 opti men vitamin
- 1 can of vienna sasuage
- 1 fish oil
calories- 1490
protein- 39g
carbs- 144g
MEAL 4 (Tuna fish + apple + water + cheese)
- 2 cans of tuna fish
- 2.5 cups of water
- 1 apple
- 2 slices of cheese
calories- 355
protein- 55g
carbs- 17g
MEAL 5 (Chicken breast + beans + water)
- 1 chicken breast 4oz
- 1 cup of soy beans
- 2 cups of water
calories- 447
protein- 51g
carbs- 20g
MEAL 6 (Homemade Weight gainer + water + vitamin + fish oil)
- 1 scoop of whey
- 2 cups of milk
- 2 tblespoons of peanut butter
- 1 banana
- 1 cup of water
- 1 fish oil
- 1 opti men vitamin
calories- 656
protein- 50g
carbs- 56g
detour lean muscle bar
400 calories
32grams of protein
33grams of carbs
TOTAL rough estimate
CALORIES- 4765
PROTEIN- 320g
CARBS- 380g
height- 5 9
weight- 156
chest- 38
bodyfat- 4.6
shoulders- 18
thighs- 21
calves- 14
arms- 14.5
forearm- 11.5
neck- 15
workout, adding weight each set
Monday/Thursday- Chest/Back/Abs
??? Chest
o DB bench press 4x8
o Incline DB press 4x8
o Chest fly machine 4x10
o Parallel Dips 4x8
??? Back
o Barbell row 4x8-10
o Seated row 4x8
o Deadlift 4x8-10
o Wide grip chin ups, or Lat pulldowns 4x10
??? Monday- Abs
o Roman Chairs 4x30
o Hanging ab crunch 4x15
o Obliques 4x20
??? Cardio
o 1 mile
Tuesday/Friday- Shoulders/Bi/Tri/Forearm
??? Shoulders
o Seated Military press 4x8
o Arnold press 4x8
o Behind Head press 4x8
o Bent over DB laterals 4x10
??? Bicep
o Do 4 sets total, do 8 reps of narrow grip, then do as many as you can of wide grip barbell curls. That???s 1 set. Then do it again. When you finish your second set, do the wide grip barbell curl first do 8 reps then right away switch to narrow grip barbell curls and do as many as you can. Do 2 sets of these total. So all together you should have done 4 sets total.
o Hammer curls 4x8
??? Tricep
o Weighted Dips- come down to a 90 degree angle 4x8
o Above head rope extensions- 4x8-10
o Palm facing up cable kickbacks- 4x8-10
??? Forearms
o Reverse barbell curl 4x8-10
o Behind back barbell curl 4x8-10
o Barbell Wrist curls 4x10 palm down
??? Friday-abs
o Roman Chairs 4x30
o Hanging ab crunch 4x15
o Obliques 4x20
??? Cardio
o 1 mile
Wednesday- cardio/abs day
o Roman Chairs 4x30
o Hanging ab crunch 4x15
o Obliques 4x20
cardio- 1.5 miles
Saturday- legs/calves
??? quads
o squats 4x10
o leg press 4x10
o leg extensions 4x8-10
??? hamstring
o leg curl 12x10
??? calves
o leg press machine do calves 3xfailure (feet straight), 3xfailure feet inward, 3xfailure feet outward
o calf machine 4xfailure
diet
MEAL 1 (scrambled eggs + milk + bread + vitamin + oj + fish oil)
- 5 eggs
- 1 cups of oj
- 2 slices of bread
- 1 optin men vitamin
- 2 cup of water
- 1 fish oil
calories- 771
protein- 43g
carbs- 65g
MEAL 2 (Homemade weight gainer + water)
- 1 scoop of whey
- 2 cups of milk
- 2 tablesppons of peanut butter
- 1 bannana
- 1 cups of water
calories- 656
protein- 50g
carbs- 56g
MEAL 3 (MAC AND CHEESE + water + vitamin + vienna sasuage + fish oil)
- 1 box mac&cheese
- 2 cups of water
- 1 opti men vitamin
- 1 can of vienna sasuage
- 1 fish oil
calories- 1490
protein- 39g
carbs- 144g
MEAL 4 (Tuna fish + apple + water + cheese)
- 2 cans of tuna fish
- 2.5 cups of water
- 1 apple
- 2 slices of cheese
calories- 355
protein- 55g
carbs- 17g
MEAL 5 (Chicken breast + beans + water)
- 1 chicken breast 4oz
- 1 cup of soy beans
- 2 cups of water
calories- 447
protein- 51g
carbs- 20g
MEAL 6 (Homemade Weight gainer + water + vitamin + fish oil)
- 1 scoop of whey
- 2 cups of milk
- 2 tblespoons of peanut butter
- 1 banana
- 1 cup of water
- 1 fish oil
- 1 opti men vitamin
calories- 656
protein- 50g
carbs- 56g
detour lean muscle bar
400 calories
32grams of protein
33grams of carbs
TOTAL rough estimate
CALORIES- 4765
PROTEIN- 320g
CARBS- 380g
