I just got back from South America and a 2-week break from working out and eating hearty (my eating was limited there). I lost six pounds, so I'm ready to hit hard and heavy with a new bulking schedule.
Beginning Stats:
Ht: 5'11"
Wt: ~157 lbs
Bf %: ~8 (guess)
I have absolutely no idea how many calories I had each day while I was gone. Before I left I calculated my maintenance calories at somewhere around 1300. I was eating between 2500-3500 Cals a day.
Some 'before' photos I took a few days ago:
Diet:
My current diet varies, but 90% of it is made up of the following:
Protein:
Chicken
Whey/Casein shakes (at different times)
Salmon
Eggs
Residual protein (from oatmeal and other foods)
Carbs:
Rice (brown and white, depends)
Oats
Whole Grains
Starch (potatoes/pasta)
Dextrose/Maltodextrin/Sucrose (PWO)
Fats:
Oils
Eggs
Nuts (walnuts)
Avocados
Various fruits and veggies play into the mix as well.
I'm planning on taking in 3500-4000 calories a day and following a strict 3-day full body workout schedule.
Brief workout summary:
Monday:
Deadlifts
Leg Press
Bench Press
Arnold Press
Tricep Extensions (rope)
Wednesday:
T-Bar Rows
Incline Press
Barbell shrugs
Leg Extensions
Leg Curls
Preacher Curls
Friday:
Squats
Weighted Pullups
Weighted Dips
Lateral Raises
Narrow-Grip Bench
Smith Calf Raises
This was similar to one I did before I left for a month or so, but I switched out some of the isolation exercises for new ones this time around.
I'm going to try to keep this updated, and of course I'm open to any suggestions!
