Plz help me tweak my Bulking Routine, <333

[NOMNOMNOMn]

Hi all! Brand-spanking-new here. I'm a 6"3 skinny ass weak ectomorph... I've struggled my whole life putting on lean body mass. Long story short... here's my diet and my routine, advice would be great. Will I grow on this???


*** 1 Water Bottle with EVERY MEAL. ***

Meal 1 - 9:30 A.M.: Salsa Omelette [Onions, Mushrooms, Ham, Cheese, 3 eggs, ½ carton eggwhites] + Raisin Cinnamon Oatmeal with 1 scoop of Whey + GrapeFruit + Multivitamin, Fish Oil.

Meal 2 ??? 12:00 P.M.: Pineapple Burger, Fruits & Veggies, + 2 cups Brown Rice.

1:00 P.M. Pre-workout Shake: J4ck3d + Hydrolyzed Whey + Berries + Banana.

2:30 P.M. Post-workout Shake: 1 scoop whey, 4 scoops cytogainer, BCAA's + Banana,
Blueberries & Strawberries.

Meal 3 ??? 3:30 PM.: Quinoa Chicken Salad. 1 chicken breast + 2 cups Quinoa + cherry tomatoes + broccoli florets + spinach + leafy greens + celery + green bellpepper + raw nuts + dressing.

Meal 4 ??? 6:00 P.M.: Lemon Tuna, Mayo, Avocado [1/2], Pinch of Salt, Rye Bread Sandwich.

Meal 5 ??? 8:00 P.M.: Chicken Breast, Broccoli/Brussel Sprouts & Carrots, +1 cup Brown Rice.

Meal 6 ??? 10:00 P.M.: Half / Small Yam + Salmon Burger patty + Ezekiel Bread.

Meal 7 - 12:00 A.Mish... 10min before bed / before going out on a weekend: Casein 1 scoop + Cottage Cheese + Olive oil. + 1 scoop Cytogainer. + 1 egg.

My Weight-training Routine, M/W/F =

[just coming off of Riptoe's 3x5 .. gained about 20lb with that but I plateued.. harrrd...]

John Mcallum's Newbie Routine::

#1 Press behind neck: 2 sets of 12 reps
#2 Bent-rowing exercise: 3 sets of 15 reps
#3 Bench press: 3 sets of 12 reps
#4 Curls: 1 set of 10 reps
#5 Squats: 2 sets of 15 reps
#6 Pullovers: 2 sets of 20 reps
#7 Stiff-legged dead lift: 1 set of 15 reps
#8 Leg raises: 1 set of 25 reps

Let me know if I'm over-doing it on the food. It's.. A LOT. I'm stuffed every 2 hours P_P

hopefully this routine will pack on some serious mass and not turn me into a blob... THANKS ALL!!!

<333

 

[NOMNOMNOMn]

No one?

 

[Noheawaiian]

It looks pretty solid, but im going to need some grams or oz here. For instance, how much grams of protein/carbs each meal. Or how much calories per day. Etc.

 

[theyard13]

3500 excess calories equate to an additional lb, so your caloric intake is more than enough to add weight. How you put that weight on depends completely on your diet and activity level. How long have you been running your bulking cycle? If you're looking to add mass and strength your routine is entirely wrong. If you let me know your goals in a more descriptive way I can help you out.

 

[ct67_72]

doesnt look to bad, some info like stated above would be good.
Also look into starting strength for a routine.

 

[NOMNOMNOMn]

3500 excess calories equate to an additional lb, so your caloric intake is more than enough to add weight. How you put that weight on depends completely on your diet and activity level. How long have you been running your bulking cycle? If you're looking to add mass and strength your routine is entirely wrong. If you let me know your goals in a more descriptive way I can help you out.

thanks for the response guys.

I JUST STARTED bulking.

And YES I am looking to add HUGE mass and HUGE strength gains, why is my rotuine wrong What would be better? And I ran RIppetoes for a lonnggg time drinking a gallon of farm-pure Whole Milk and barely gained in strength / lbs.

 

[ExLe]

The biggest problem is your weight lifting routine and the days you workout. Just because you are a Newbie doesn't mean you have to train like one. Here are some tips that I would suggest.

First you need to lift 6 days a week 1 day off. 3 days a week is not enough.

2nd you have to lift heavy. You will not see muscle gains if you do not stress the muscle.3 x 3 sets of 6-8 reps for all muscles, Back,Chest,shoulders,tris,bis,traps,forearms,abs,quads,hamstrings,calves. Do not neglect the small muscles. When you build these small muscles they will help add more weight on larger muscles. Spread these muscles groups so you hit each one twice a week. This seems to be the magic number as it gives your muscles enough time to repair. Always train larger muscles to smaller muscles. For example Back,bi,forearm and you must use free weights on all sets.(cable weight stack is ok for a set of tri's and back)

3rd keep a workout journal and track your progression. If you are not adding weight you will not be adding muscle. Once you hit 8 reps on all 3 sets move up the weight slightly. Also add creatine, it's cheap and has been proven to work many times over.

The diet

I would get rid of all that fruit you are eating throughout the day and get rid of that pineapple burger on your 2nd meal. Change it for tuna,chicken,turkey something like that.

Also get rid of the cytogainer. You must buy dextrose and maltodextrine(they are also so much cheaper with no fillers). You want to use these sugars to spike your insulin right after your workout. Do a 50/50 split of dex and malto for about 70 grams with about 40 grams of whey protein right after you workout. This is why you need to get rid of all the fruit throughout the day.

You only want a GI spike after your workout to maximize it's benifits. Also skip the cytogainer before bed, replace it with oats or another low GI carb. Cytogainer is maltodextrin overpriced with tons of fillers.

Try and get 8 hours of sleep every night. If you lack in sleep your muscles will not repair as fast.

I know it's a lot to take in, but this has done wonders for me as I am also bulking. Good luck and happy bulking!!

Tip- If you can workout later in the day you will be stronger. I never workout without having at least 4 meals in me. I can lift about 5-10 pounds more. My pumps are also much bigger. What has worked for me is to workout right after a solid meal. When I wait 1 hour or more I am not as strong and my pumps are not as big, but this is different for everybody.

 

[ct67_72]

6 days a week? when do you recover/make gains?
That sounds like pretty bad advise to me.
If you diddnt make gains on rippetoes than you were doing something wrong. Drinking a gallon of milk doesnt mean anything.
Did you do starting strength? You can also move to his intermediate program.
Also depending on what you want to do you can look into a westside style program.
This is how I train. 3 days a week. (rarely 4 with a squat only day) and why Im 5'9" 235 benching 500lbs. (geared)
Just make sure you focus on a routine with heavy compounds.
Squatting, deadlifting and benching will add mass everywhere. Then do your accessory work where you are weak, or where you feel you need to improve.

 

[ExLe]

I didn't say workout the same muscle six days a week. You workout each muscle group only 2 times a week. Your muscle will repair during the 3-4 days that you are not hitting it. The problem with working out only 3 times a week is that you cant hit all muscles groups 3 sets of 3 under about 90 min. If you spend more time than that in 1 session your body will start burning it's muscle to keep you going. (counter productive) I also have trouble gaining mass and tried several different routines. This worked best for adding mass. You are geared, you don't require as much to gain strength and mass. It might not be your cup of tea, but it is not bad advice.

 

[ct67_72]

by gear Im talking about lifting gear. I bench in a shirt. (no aas at the moment)
I also tend to look at things from a powerlifting perspective. Which hitting the big compound lifts 3-4 days a week with proper diet should work for everyone, generally speaking. There are obvious exceptions.
When i think of training 6 days a week I think isolation. Which again, in general is not the best way to gain overall mass.
I did not intend my comment to mean that it was not good advise in general, just that in my perspective I think there are better ways to acheive his perticular goals.

 

[~RaZr~]

thanks for the response guys.

I JUST STARTED bulking.

And YES I am looking to add HUGE mass and HUGE strength gains, why is my rotuine wrong What would be better? And I ran RIppetoes for a lonnggg time drinking a gallon of farm-pure Whole Milk and barely gained in strength / lbs.

So I take it your one of "those" guys who can eat a whole department store and not gain weight? Lucky.....

The gains you will make, from proper diet, will hopefully not equate to large amounts of fat.

 

[Gazhole]

I didn't say workout the same muscle six days a week. You workout each muscle group only 2 times a week. Your muscle will repair during the 3-4 days that you are not hitting it.

And the CNS? The nervous system is taxed as a whole no matter what muscle group you work and is responsible for the majority of symptoms in overtraining syndrome.

The problem with working out only 3 times a week is that you cant hit all muscles groups 3 sets of 3 under about 90 min.

Sure you can, you just need to learn how to program better. 10 sets of squats = quads, glutes, hams, calves, core, lower back, and a tonne of secondary muscles. All thats left is bench, rows, maybe a shoulder press and some arms and im done. Are you really saying i couldn't do that in 3 days a week?

If you spend more time than that in 1 session your body will start burning it's muscle to keep you going. (counter productive)

Not true at all. Show me the physiological/biochemical process that starts muscle breakdown in the 91st minute of a workout across the board for no reason other than the length of time you've been working out.

Your body has multiple fuel systems. ATP, PCr, Glycolysis, Lipolysis. You have stores of ATP, creatine, glycogen, and fat that have in excess of 20,000 calories available for energy.

If you train regularly there is a physiological need to maintain muscle mass for that purpose and theres no way your body will arbitrarily breakdown that muscle tissue after 90 minutes when you're in a caloric surplus (bulking). Not a chance.

I've had regular 4 hour event training sessions, and 7 hour competitions, and haven't lost a pound after re-hydration. My usual training sessions range from 45 to 120 minutes.

I also have trouble gaining mass and tried several different routines. This worked best for adding mass. You are geared, you don't require as much to gain strength and mass. It might not be your cup of tea, but it is not bad advice.

I respect that. You've found something that works for you and thats great, but good advice for you doesn't mean it's good advice for everybody else.

Most of the programs i write for people i wouldn't do myself, and vise versa. I squat four times a week on this program, i wouldn't prescribe that to just anybody.

If i trained 6 days a week i would not get anywhere. You might be able to build up to it, but if 3 days a week with better programming works just as well why bother with the superfluous three days?

 

[NOMNOMNOMn]

So... 3 days/ week? 4???

 

[theyard13]

Pick up a book and read NOMNOMNOMn. Seriously, go get an education. Even entry level biology, chemistry, kinesiology, human performance, physiology, etc classes will tell you exactly what is wrong with your program. I asked questions so that I could provide help, and what I get is attitude from you. First and foremost, there is no FUCKING way you are not gaining weight on 7,000 calories a day if you are only 6'3'' and skinny. Wait, it may be possible. Did you forget to include your Michael Phelps worthy cardio routine? Are you an endurance cyclist? It is literally, biologically impossible given your estimated BMR! If you want case studies of my point, I can provide you with several hundred. Second, you want to add serious mass and strength, correct? Then why the hell are you doing sets of 15-20? There is not a single workout out there that will advise that many reps during a "bulking" cycle. I could sit here and tell you the exact physiological processes behind all of this, and I could do so to the finest detail, but your rude attitude and lack of even basic education is too much for me to put up with. Good luck drinking your farm-pure whole milk lol

 

[NOMNOMNOMn]

Pick up a book and read NOMNOMNOMn. Seriously, go get an education. Even entry level biology, chemistry, kinesiology, human performance, physiology, etc classes will tell you exactly what is wrong with your program. I asked questions so that I could provide help, and what I get is attitude from you. First and foremost, there is no FUCKING way you are not gaining weight on 7,000 calories a day if you are only 6'3'' and skinny. Wait, it may be possible. Did you forget to include your Michael Phelps worthy cardio routine? Are you an endurance cyclist? It is literally, biologically impossible given your estimated BMR! If you want case studies of my point, I can provide you with several hundred. Second, you want to add serious mass and strength, correct? Then why the hell are you doing sets of 15-20? There is not a single workout out there that will advise that many reps during a "bulking" cycle. I could sit here and tell you the exact physiological processes behind all of this, and I could do so to the finest detail, but your rude attitude and lack of even basic education is too much for me to put up with. Good luck drinking your farm-pure whole milk lol

Basic education??? Hahaha, beyond it bro. I've read literally 35 + books on nutrition & training. YOU sir are a noob, and a very bitter old angry one at that. I LOVE YOU.

Ciao.

 

[ct67_72]

wait, your beyond education, you have rear 35+ books, but still dont know how many days to train.
What have you been reading? seems to have worked very well.
But to the question at hand.
I lift heavy, do everything heavy, and train 3 days a week. Sometimes I will squat only on a 4th day.
Im not going to go into my routine right as its geared to bench only in gear. But 3 days lets me recover, and have 2 days off before max bench day.

 

[MCx2]

If you are eating 7,000 cals a day and are not gaining weight, you are either doing something very wrong, or you have AIDS. I would take the above advice and truly start researching the topic instead of camping out on a message board waiting for the magic answer.

And go get a blood test too.

 

[~RaZr~]

Or cancer, DM type 1 or Addison's Dx.

My guess is he is doing something wrong, in regards to diet and training.

 

[theyard13]

Noob? I have a PHD in Human Development and Performance. Congratulations on reading books; glad you are literate. Seems as though everyone else here agrees with me....some good those books did you.

 

[pete26]

Noob? I have a PHD in Human Development and Performance. Congratulations on reading books; glad you are literate. Seems as though everyone else here agrees with me....some good those books did you.

I dont

 

[theyard13]

Pete26, what do you disagree with, and do you have ANY academic validity to support your disagreements? If so, I would love to hear it, because you would have groundbreaking case studies at your disposal! I would suggest contacting an academic journal asap and submitting them lol

 

[Gissurjon]

Basic education??? Hahaha, beyond it bro. I've read literally 35 + books on nutrition & training. YOU sir are a noob, and a very bitter old angry one at that. I LOVE YOU.

Ciao.

If you didn't know the answer by book 10, why read 25 more? Are you in government? they seem to insist on doing things that don't work over and over too.

And oh yea, the guy who said something about training 3 times a week is never gonna work... well gaz handled him.

 

[the_warchief]

IMO fat looks too high( somewhere between 60-90g is optimal). What is your weight currently and what are your goals nutritionally? Also a good thing training wise is to maybe train your muscles twice a week. Ecto's need a little more umph

 

[theyard13]

Hey Pete,

Still searching for those case studies bud? Don't disagree with something if you cannot support your disagreement with science. Much like NOMNOMNOMn, you must have read, not comprehended, a whopping 35 books and thought that somehow entitled you to question basic laws of biology and human physiology. Do not make a dumb post like that again, and if you do, at least attempt to support your statement.

 

[the_warchief]

Check out the Elite section of the forum if you want to have REAL help with bulking!! Twist and Prince Have so much great info in there and it is for a very reasonable price. I wouldn't miss out on it bro!