I've been bulking for the last 15 weeks. I've had significant progress I went from 160 to 175 @ 5'9". I've basically been bulking for the last 4 years making slow but steady progress starting at 145 lbs. I'm now concerned with cutting since for my body type I feel I've put on enough muscle. There's so much information out there that really gets me confused as far as the entire process so I just want to make sure I have the basics down. Here's my regimine, critique if you like with your own tips or adjustments to training, cardio, or nutrition, or maybe other foods you enjoyed since it is getting boring as far as what to eat:
TRAINING:
I've switched from doing multi-joint exercises: bench, pull-ups, squats, dips, rows, etc. from 6-8 sets per body part between 4-8 reps to doing the same multi joint exercises squats, incline bench, arnold press, pull-downs, some more isolation and swiss ball work in the 12-15 rep range.
CARDIO:
No cardio while bulking, now cardio for 20 minutes/2 miles on treadmill 3x a week, first thing in the morning.
NUTRITION:
Bulking: Ate mostly bagel/egg/cheese sandwiches for breakfast, followed by a 96% lean beef cheese burger with a whole wheat bun for lunch, train then take a protein shake, 12 oz. steak with whole wheat pasta for dinner, omlet with cheese and ham before bed.
Cutting: meal 1: 2 slices of whole wheat bread, apple, and protein shake; meal 2: egg white omlet with a sprinkle of 2% milk cheese and lean ham, with 2 slices of whole wheat toast; meal 3: chicken cooked in olive oil with a sweet potatoe; meal 4: chicken cooked in olive oil with vegetable stir fry w/ soy sauce; meal 5: nuts (almonds, peanuts, hazelnuts, walnuts) and a protein shake; and/or meal 6: egg white omlet with a sprinkle of 2% milk cheese and lean ham, 1 slice of whole wheat toast
TRAINING:
I've switched from doing multi-joint exercises: bench, pull-ups, squats, dips, rows, etc. from 6-8 sets per body part between 4-8 reps to doing the same multi joint exercises squats, incline bench, arnold press, pull-downs, some more isolation and swiss ball work in the 12-15 rep range.
CARDIO:
No cardio while bulking, now cardio for 20 minutes/2 miles on treadmill 3x a week, first thing in the morning.
NUTRITION:
Bulking: Ate mostly bagel/egg/cheese sandwiches for breakfast, followed by a 96% lean beef cheese burger with a whole wheat bun for lunch, train then take a protein shake, 12 oz. steak with whole wheat pasta for dinner, omlet with cheese and ham before bed.
Cutting: meal 1: 2 slices of whole wheat bread, apple, and protein shake; meal 2: egg white omlet with a sprinkle of 2% milk cheese and lean ham, with 2 slices of whole wheat toast; meal 3: chicken cooked in olive oil with a sweet potatoe; meal 4: chicken cooked in olive oil with vegetable stir fry w/ soy sauce; meal 5: nuts (almonds, peanuts, hazelnuts, walnuts) and a protein shake; and/or meal 6: egg white omlet with a sprinkle of 2% milk cheese and lean ham, 1 slice of whole wheat toast
