Hello everyone! After 3 months of not lifting/dieting... I

[moe198920]

PLEASE IF YOU DON'T WANT TO READ AN ENTIRE DIET AND ROUTINE REGIME DON'T FLAME, THIS IS FOR ANYONE WHO IS SERIOUS AS I AM AND WILLING TO HELP

Anyway....

Constructed a clean bulking diet and a routine a 3-week cycle.. would anyone please be nice enough to comment/add/change/ anything on the both regimes below?

Diet:

Meal 1: 8:00am-

8 egg whites, 2 whole eggs
1 cup of oats
1 scoop of Optimum Serious mass weight gainer with Banana
1 capsule multi vitamins
1 capsule of flax oil/fish oil


Meal 2: 11:00:

Chicken 6.0z
2 Tinned cans of tuna
Handful of almonds
1cup of water

Meal 3 2:00pm PRE WORKOUT MEAL-

1 banana
1 microwave oatmeal
10-20 turkey slices
1 Cup of water
1 whole wheat bagel with peanut butter
1 Serving (4 sci-caps) - Creatine Ethyl Ester




Meal 4 5:00pm POST WORKOUT MEAL:

2 Scoops of Optimum Serious Mass Weight Gainer
2tablespoons of honey
1 canned Moroccan sardines
1 tinned canned of tuna
1 Serving (4 sci-caps) - Creatine Ethyl Ester


Meal 5 8:00pm-

Rice
Chicken cutlet/beef/chicken (whatever my mother cooks)
1 Fish Oil capsules
1 cup of water

Meal 6 Pre-bed meal-

1 capsule multi vitamins
1 Fish Oil capsules
Low fat cottage cheese with 2 cups of low fat milk


*MEAL REPLACEMENT: 2 Scoops of Optimum Serious Mass Weight Gainer

*Gallon of water is consumed throughout the meals.

* 3 hour spread for each meal


Questions regarding the bulking diet:


- I don't know the exact macros... So does anyone know how much it is telling from what they see? each brand has a different gram range so I don't know... is this a sufficient steady clean bulking diet?


Routine:

WEEK 1- Number of Reps: 12, 10, 8

Monday: Chest & Abs
Tuesday: Back
Wednesday: OFF
Thursday: Shoulder & Abs
Friday: Biceps/Triceps/Forearms
Saturday: OFF
Sunday: Legs & Abs

WEEK 2- Number of Reps: 8, 8, 8

Monday Chest & Triceps
Tuesday: Shoulders & Traps
Wednesday: OFF
Thursday: Back & Biceps
Friday: Legs & Abs
Saturday: OFF
Sunday: OFF

WEEK 3- Number of Reps: 5, 5, 4, 3

Monday: Chest & Back
Tuesday: Shoulders & Traps
Wednesday: Legs & Abs
Thursday: OFF
Friday: Biceps/Triceps/Forearms
Saturday: Abs
Sunday: OFF


- I did this because its basically good to change the rep range and different exercises and different splits,

- I tried my best to give each muscle group or muscle full rest for the next week if you can see what I'm talking about...Like I didn't do

Monday: Chest and abs
Tuesday: Triceps

I tried to the best of my ability to spread everything out and enough OFF days.. If someone can rearrange it in another order its really appreciated.

Supps:

-PrimaForce Presents CEE Caps Creatine Ethyl Ester!

-Optimum Presents: Serious Mass Weight Gainer! 50 Grams Of Protein With Glutamine And Creatine Plus 1,250 Calories!


P.S: The attached pictures were four months ago, I prob look like shit now=(

 

[Built]

Hi there - so awesome that you're already planning this out so well.

Kindly go to FitDay - Free Weight Loss and Diet Journal and enter ballparks of your food choices, just so we can get an idea that's close-ish of what your macros are.

What movements are you planning for your workouts - and can you post a pic of the wheels?

 

[moe198920]

So relived someone commented, appreciated man! Like I said differenet brands of a certain food leads to different range of protein/cals/carbs = wrong total, so I'm asking what do you think of the macros just be looking at the diet? and what do you think of the routine? anything you can answer with my questions in my first post? cheers

and for the exercises its all advanced and basic i know the workouts at the top of my head..

 

[moe198920]

and I couldnt get a pic with wheeels i will after my bulk!!!

 

[Built]

I really can't comment on the macros unless you post 'em, sorry.

Kindly post up the movements you'll be performing for your workout, and your specific goals for this bulk - are you trying to bring up anything in particular? Off the top of my head you don't train legs very much - only one day a week. Not something I would recommend for such a large concentration of muscle mass.

How do you train legs by the way - what movements do you perform and how heavy?

 

[moe198920]

I really can't comment on the macros unless you post 'em, sorry.

Kindly post up the movements you'll be performing for your workout, and your specific goals for this bulk - are you trying to bring up anything in particular? Off the top of my head you don't train legs very much - only one day a week. Not something I would recommend for such a large concentration of muscle mass.

How do you train legs by the way - what movements do you perform and how heavy?

trying to bulk up with a decent amount of fat.. trying to reach 200lbsish by next summer then cut... and legs is legs, presses, squats, calf raises everything I can think off and so fourth

 

[Built]

I'm sorry, I'm going to drive you crazy but I need you to tell me exactly how you intend to train legs.

So, leg day.

What do you do first, how much weight do you use, reps, rests, sets.

Then what...

 

[moe198920]

why are you SO into legs? lol my main priority is getting consultation on my diet and routine then specifics can be discussed

 

[Built]

For one, you didn't post pix of your legs.
For another, you only train them one day a week.
And for a third, you get a tremendous anabolic response from proper leg training - since you're bulking, it's worth really nailing this last one.

I don't just want your leg routine - really, I want all of it. You haven't posted up a split or a routine, you're just listed bodyparts and I'm afraid that really doesn't tell me anything. You might be doing all machine work for all I know. I don't know if you train heavy free-weight compounds or a whole pile of goofy machine and cable work.

I can't comment on your diet because you won't post macros.

Listen, I know I'm sounding nit-picky here, but you went to all the trouble of posting up what you thought was a detailed plan for critique. I need more information to make a proper assessment - and after all, that's what you want, right?

 

[Built]

Off the top of my head, I'd increase the fish oil to ten grams a day, ditch the flax entirely, invest in some cheap dextrose and avoid honey (too much fructose) in your post workout meal.

You may wish to sip a dilute whey and dextrose shake while you train; I do this when I can afford the calories and I really appreciate the energy as my workout progresses. Toss your creatine into this one - I just use creatine monohydrate, whatever's on sale.

Your fats appear to be low. Since you're bulking you may wish to keep the egg yolks for instance. I don't know how far ahead of your workout you have your preworkout meal, but it looks heavy. If you're comfortable with that leave it in, but you may wish to switch out some of the whole grains for white so you don't have as much fibre to deal with.

I'd like to see a few servings of green veggies - broccoli is awesome because it helps your body eliminate the metabolites of estrogen, which when bulking is definitely a good thing since aromatase resides in bodyfat, and like it or not, you're going to gain SOME bodyfat on a bulk.

Re mass gainers - finish what you have, but the easiest and best weight gainer is homemade: use any whey powder, make a shake with milk and chocolate syrup and a couple of tablespoons of olive oil. Olive oil (monounsaturated fat) has been shown to help your boys make testosterone out of cholesterol so it should be your very best friend. Re creatine, some like the CEE, personally I just use whatever monohydrate is on sale.

 

[moe198920]

For one, you didn't post pix of your legs.
For another, you only train them one day a week.
And for a third, you get a tremendous anabolic response from proper leg training - since you're bulking, it's worth really nailing this last one.

I don't just want your leg routine - really, I want all of it. You haven't posted up a split or a routine, you're just listed bodyparts and I'm afraid that really doesn't tell me anything. You might be doing all machine work for all I know. I don't know if you train heavy free-weight compounds or a whole pile of goofy machine and cable work.

I can't comment on your diet because you won't post macros.

Listen, I know I'm sounding nit-picky here, but you went to all the trouble of posting up what you thought was a detailed plan for critique. I need more information to make a proper assessment - and after all, that's what you want, right?

I see i seee, machines/dumbbells,isolation/in between sets.dro/compund lifting everything in my head but its too much to write man..

Off the top of my head, I'd increase the fish oil to ten grams a day, ditch the flax entirely, invest in some cheap dextrose and avoid honey (too much fructose) in your post workout meal.

You may wish to sip a dilute whey and dextrose shake while you train; I do this when I can afford the calories and I really appreciate the energy as my workout progresses. Toss your creatine into this one - I just use creatine monohydrate, whatever's on sale.

Your fats appear to be low. Since you're bulking you may wish to keep the egg yolks for instance. I don't know how far ahead of your workout you have your preworkout meal, but it looks heavy. If you're comfortable with that leave it in, but you may wish to switch out some of the whole grains for white so you don't have as much fibre to deal with.

I'd like to see a few servings of green veggies - broccoli is awesome because it helps your body eliminate the metabolites of estrogen, which when bulking is definitely a good thing since aromatase resides in bodyfat, and like it or not, you're going to gain SOME bodyfat on a bulk.

Re mass gainers - finish what you have, but the easiest and best weight gainer is homemade: use any whey powder, make a shake with milk and chocolate syrup and a couple of tablespoons of olive oil. Olive oil (monounsaturated fat) has been shown to help your boys make testosterone out of cholesterol so it should be your very best friend. Re creatine, some like the CEE, personally I just use whatever monohydrate is on sale.

i spent to much money man if i cant get dextrose should i use Gatorade? or something very efficient and sufficient as dextrose?

so I should sip here and there during lifting?

and green veggies in each meal or pre and post meals? and yeah ill use broccoli man!

and fuck creatine mono hydrate! i used it before got me good strength and gains but i stoped takin it, i lost everything so i heard good things from CEE ethyl ester so im going to try that


overall change what you think needs to be changed So i can get a better glimpse

 

[moe198920]

i spent to much money man if i cant get dextrose should i use gaterorde? or something very efficent and sufficent as dextrose?

so I should sip here and there during lifting?

and green veggies in each meal or pre and post meals? and yeah ill use broclili man!

and fuck creatine monohydrate! i used it before got me good strength and gains but i stoped takin it, i lost everything so i heard good things from CEE ethyl ester so im going to try that

 

[moe198920]

i spent to much money man if i cant get dextrose should i use gaterorde? or something very efficent and sufficent as dextrose?

so I should sip here and there during lifting?

and green veggies in each meal or pre and post meals? and yeah ill use broclili man!

and fuck creatine monohydrate! i used it before got me good strength and gains but i stoped takin it, i lost everything so i heard good things from CEE ethyl ester so im going to try that