SikWitIt's Road to 200! (Help and Advice wanted)

SikWitIt · 10-09-2007, 10:20 PM

First I would like to say that I have been looking at these forums for awhile now and the wealth of information is awesome! On Monday October 15th I'm going to start my road to 200! I'm currently 170 pounds even. Some background information, I played high school/college baseball and was always about average size. I really have a hard time gaining weight and since 12th grade have always been right around 160-170 pounds but have never been able to break 175 pounds. I have been working out since 9th grade but not really seriously. I go down to the gym 4-5 times a week and stay in great shape but my diet hasn't really ever matched my workout . Well this is about to change. I have formulated a diet that I will post tomorrow hopefully along with a workout that I would like to have advice on. I would like to thank everyone in advance for helping/supporting me as this is going to be no easy task.

I do have some questions though. I'm going to start a bulking like I said on Monday. How many calories should I been eating a day? How much protein etc... I have gotten the supps that LBJ recommended so I should have everything covered there. Also the workout I'm trying to create I'm having a great deal of problems trying to figure out if I should be down at the gym 5 days a week or just 3? Any advice on that would be greatly appreciated.

Also any other information you guys could give me regarding anything would be awesome!!!!

SikWitIt · 10-09-2007, 11:17 PM

Ok, so basically this is the workout I have been doing for some time now. I mix it up about every 3 to 4 weeks and changed grips or go from DB's to BB's

Monday-
Bench Press- warmup of 10 reps, 4 sets of 6-10 reps
Incline Press- 3x8
Decline Press- 3x8
Overhead DB Pull- 3x8
DB Flys- 3x8
Cable Crossover- 3x8

Tuesday
Barbell Curls - 8-12 Reps x 4
Dumbbell Hammer Curls - 8 Reps x 3
Bent Bar Curls - 8 Reps x3
Alt. Dumbbell Curls - 8 Reps x3
Preacher Curls - 8 Reps x3
Concentration Curls - 8 Reps x3

Wednesday
Straightbar Pressdowns - 8 Reps x 3
Skull Crushers - 8 Reps x3
Overhead Dumbbell Estensions - 8 Reps x3
Rope Pressdown - 8 Reps x3
Reverse Grip Pressdown - 8 Reps x3
Dips - 8-10 Reps x 3

Thursday
Squats - 6-10 Reps x 4
Leg Press - 8 Reps x 3
Roman Deadlifts - 8 Reps x 3
Leg Extensions - 8 Reps x 3
Leg Curls - 8 Reps x 3
Calf Raises - 8 Reps x 3

Friday
Millitary Press - 6-8 Reps x 3
Dumbbell Front Raises - 8 Reps x 3
Lat Pulldowns - 8 Reps x 3
Single Arm Rows - 8 Reps x 3
Cable Rows - 8 Reps x 3
Upright Rows/Shurgs (Superset) - 8 Reps

I have used this for about 4 months and have made ok gains in strenth. But is this workout to much? If so, what could I cut out or re-organize to make it better? Should I cut it down to 3 days a week?

Any and all advice would be helpful!!

Thanks

**Kirk** · 10-10-2007, 01:40 AM

Look forward to the new information so i can take a look and see how it goes...

...wheres abs and shoulders?
...cardio?

skeptic · 10-10-2007, 03:47 AM

shoulders sit with back^^^^^^

Try doing arms on 1 day, and having shoulders and back seperate

SikWitIt · 10-10-2007, 08:32 PM

As far as my cardio goes I have been running on the treadmill for about 10 min. 3 times a week before my workout.

My abs I have been doing 3 times a week also.
crunches x 25
reverse crunches x 25
bicycles x 25
v-twist w/10 pound medicine ball x 25
and that is one set and I do 3 sets total.

Since I'm very new to the bodybuilding scence and trying to get my workout/diet planned out before Monday is this to much cardio/not enough and the same question applies to my ab workout? I am trying to bulk so....

Also how long do you bulk for? Do you have a certain time period like 15 weeks or do you go to a certain weight?

I'll try to get my diet that I planned out for next week up in the next couple of hours

Thanks everyone!!

**rIPPDUP** · 10-10-2007, 08:47 PM

you can healthily and leanly put on between 1-3 lbs per week. so bulk until you hit your goal.

SikWitIt · 10-10-2007, 08:57 PM

Sorry for all the questions I just want to make sure I'm doing this right when I start!!!!!

Ok so here is the diet I plan on following. Everyday won't be the same but I'll replace the meats with different meats throughout the week ie. chicken for fish etc...

Also this will be what I start next week so I will be loading with creatine monohydrate. I also work from 8 until 4 and go to school at night so this is going to be difficult so they might not be equally apart but I'm going to try my best!!

Meal 1: 5-6 egg whites, 4 pieces of whole wheat toast, glass of oj, and a banana, 5 g creatine, 16 oz water, protein shake in whole milk, Milk Thistle, super epa (fish oil), flax oil, multivitamin.

Meal 2: Yogurt, banana, brown rice w/grilled chicken, 5 g creatine.

Meal 3: Tuna, green beans, turkey sandwich, whey protein shake, 5 g creatine, Milk Thistle, super epa (fish oil), flax oil.

Meal 4: Pre W/O Whey protein shake

Meal 5: Post W/O Why protein shake, 5 g creatine, 3-5 egg whites.

Meal 6: (Chicken, steak, fish), (green beans, brocoill, salad), apple sauce, beans, baked potato, Milk Thistle, super epa (fish oil), flax oil.

Meal 7: Casein, 5 g creatine

And I didn't put water in there but I plan on drinking at least a gallon a day!!

So that's is just an outline....if anyone could add anything or take things out and substitute them that would be awesome.

I will put up my measurements on Sunday Oct 14 as I get ready for go day!!!!!!!

**rIPPDUP** · 10-10-2007, 09:02 PM

cut out that 5g creatine in meal 7

SikWitIt · 10-10-2007, 09:56 PM

thanks rip

any suggestions on a workout...i'm kinda at a loss right now on what to do? on what days and what exercises...

i know i have a basic outline above...but what would be best?

**rIPPDUP** · 10-10-2007, 10:01 PM

here's what i do:

day 1: chest/tris
day2: back/shoulders
day 3: legs/bi's

all the specific exercises are listed on my log....the link at that bottom of my signature. hope that helps bud. also you can see some of my diet...i don't post it every day but you can get a jist of it.

SikWitIt · 10-10-2007, 10:26 PM

thanks rip.....a couple questions

I could do this Monday, Wednesday, Friday???

Also what do you do on your off days??? Just let the body rest???

Any advantages for working out in the morning compared to in the afternoon/evening??

Also what about beer? Now I don't drink every weekend b/c of baseball and whatnot but is beer bad for you while you are bulking/cutting???

Thanks again for all the help!

**rIPPDUP** · 10-10-2007, 10:40 PM

beer is definitely bad for you when bulking...it's really just empty calories and fats. i do drink every once in a while but honestly i try to keep it at a minimum. a couple of beers here and there aren't the worst thing in the world for ya.

i lift in the morning because it's really the only time i can get in the gym between class and work.

on my days off you have it correct i just let my body rest and eat like a champion. between 6-8 meals a day.

any 3 days will work i do mine on tuesday thursday and friday due to time constraints.