[tdubb6289]

So i tried to start one last week but i got busy and never updated it. My goal is 165 lbs, i'm currently at 154.
My supplements as of right now are cytogainer and creatine mono and a multivitamin. I'm getting ready to switch to ON! Whey though. I'm also tryin hard to get in 5500 - 6000 calories a day and 200 g of protein with 400 g of carbs.

Today i did chest and calves:

Chest:

5 sets incline dumbell press: 55 x 12 60 x 10 65 x 8 65 x 8 60 x 9

4 sets flat dumbell press: 60 x 12 65 x 9 65 x 8 60 x 11 55 x 12

3 sets decline barbell press: 155 x 12 165 x 10 165 x 9

4 sets flat bench dumbell flye: 30 x 15 35 x 12 40 x 10 40 x 9

3 sets dips : 15, 12, 12

Calves:
Single Leg Raises : 15 x 65 13 x 70 12 x 75 10 x 80 8 x 85

Standing Calf Raise : 15 x 275 13 x 295 11 x 315 8 x 335 15 x 255

[skeptic]

lookin good man! 5.5-6k calories ... withonly 200g protein and 400g carbs?? thats a lot of fat dude :/

You are only 154lbs... theres no way you need that many calories. You will gain so much fat its not even funny.

[tdubb6289]

My bodyfat is current 4.2 %. My at rest metabolism already burns around 2000 calories. Factor in the cardio and the workouts, i need around 5,000 calories on my training days. And i say 200g of protein but i end up with a little more than that eating 6 meals a day.

[skeptic]

why are you doing so much cardio if you are bulking?

your maintenance is 2000? you wont need anymore than 3.5-4k

[tdubb6289]

My cardio consists of only raquetball and i get suckered into playing 3-4 games which= atleast an hour. But you're right bro thanks for the advice. My goal of 165 lbs in for January by the way, i eventually wanna work my way up to 205 or so by 2010.

[skeptic]

you will get up to 205 before 2010 man! just train hard and eat smart. you have a very very low bf% haha so you should have no problem keeping it low and gaining weight if you bulk right.

[tdubb6289]

11-13-07: Did Tri's, Bi's, and Traps tonight:

Triceps:
4 sets weighted dips 12 x 60 lbs 10 x 70 7 x 80 4 x 90
4 sets cable pushdowns with v-bar: 12 x 70 10 x 76 2/3 8 x 80 12 x 70
4 sets one arm overhead dumbell extensions: 12 x 20 10 x 25 6 x 30 9 x 25
4 sets one arm reverse pulldown: 12 x 33 1/3 10 x 36 2/3 10 x 33 1/2 12 x 30

Biceps:
4 sets standing barbell curl 11 x 65 9 x 70 9 x 70 7 x 75
4 sets incline dumbell curl 10 x 25 10 x 25 8 x 30 7 x 30
4 sets one armed preacher curl 12 x 20 9 x 25 8 x 25 8 x 25

Traps:
3 sets barbell shrugs : 16 x 195 (pause for 2 secs at top) 13 x 215 (pause for 2 secs at top) 11 x 235 (pause for 2 secs at top)
3 sets dumbell shrugs: 85 x 15 90 x 13 100 x 10

[tdubb6289]

Went all out on my Legs tonight, i can barely stand up

Legs:
4 sets full squats: 195 x 8 195 x 8 205 x 7 205 x6
4 sets leg press: 450 x 12 470 x 12 500 x 10 500 x 10
(my legs were pumped at this point)
4 sets leg extensions: 12 x 90 12 x 90 10 x 100 9 x 110
4 sets barbell lunges(this exercise is awesome): 70 x 12 70 x 12 80 x 11 90 x 10

All in all it was a great workout. I used to hate legs because i thought it was so hard but now that i'm over my wussass stage, i love them. I got lightheaded after every set on squats and leg press, so i know i was goin balls to the wall. Post suggestions guys, thanks!

[monkeybiker]

There is no way you need 6000 calories, how much are you eating now?

[tdubb6289]

yeah i dropped that number i had false information about that. I logged my meals for today and got this:

meal 1:
8 egg whites
Ramen Noodles(without the seasoning)
2 waffles
1 glass milk

Fat: 25g Protein: 73g Carbs: 103g Calories: 940

meal 2:
Grilled Salmon
1/2 cup brown rice
1 cup green beans

Fat: 10.5g Protein: 55g Carbs: 42g Calories: 480

Meal 3: 1 pre workout muscle milk: (ran outta protein night b4, didn't get it until postworkout)

Fat: 11g Protein: 22g Carbs: 9g Calories: 220

meal 4: 1 cytogainer postworkout shake with 5g of creatine

Fat: 5g Protein: 54g Carbs: 79g Calories: 580

meal 5: Spaghetti homemade
One Banana w/ peanut butter

Fat: 18 g Protein: 16g Carbs: 121g Calories: 740

Meal 6: Cytogainer shake

Fat: 5 g Protein:54 g Crabs: 79g Calories: 580


Totals:

Fat: 74.5g Protein: 283g carbs: 433 Calories:3540

I know i need to change some things so any suggestions?

I'm trying to shoot for 200g of protein, 50-70 g of fat, 350-450 carbs 3500-4000 calories.

[monkeybiker]

Are you eating 3500 calories every day. That should be anough for you to be putting on weight. You are not skipping meals some days?

[tdubb6289]

Yeah i am eating that much, i just started this meal plan though. I've been training since January, I started out at 5'8 125 i'm now 155. That was before i knew to eat right and stuff so i feel i've done ok in 10 months.

[tdubb6289]

Whatsup bros worked out back today.

Back:

3 sets wide grip pullups bodyweight x 12 bodyweight + 10 lbs x 10 bodyweight + 10lbs x 10

3 sets bent over rows: 110 x 12 120 x 12 130 x 10

3 sets T-bar rows: 225 x 12 235 x 12 250 x 10

3 sets V-bar pulldowns: 110 x 12 120 x 10 120 x 10

3 sets seated rows: 90 x 12 96 2/3 x 10 96 2/3 x 10

3 sets Deadlifts: 190 x 12 200 x 10 200 x 10

[skeptic]

keep goin man, 3500 calories sounds good ey!