One week from today I am back in New York.
BULKING PHASE
So I have been in Spain since September, and have attempted to maintain as much muscle mass and keep my body fat at a decent level. While I have lost some muscle mass, due to my ability to eat a proper diet and train normally over here, I consider my goal overall a success. However, IM BACK!!!! I will be logging my nutrition, training, and supplementation info for everyone to see. Before I start I thought it would be good to go over my diet and training, to see if any of you have input.
GOALS:
Just to state the obvious: to gain lean muscle mass with a minimal fat gain by eating clean and lifting hard. The first day of my log I will report my weight, and take starting photos. I will bulk for at least 4-5 weeks, and then perhaps do a 2 week cut. Then repeat. I have made the decision to compete before the end of the 2008.
NUTRITION:
Basically, I am sticking to the basics…20% of diet is fat, a little over 1.1 grams of protein per lb of bodyweight, and the rest is good old carbs. This will be an extremely clean bulk, as I do not want to gain to much fat because I am already holding a little more than I would like from eating and drinking in Spain. I can still see most of my abs, and faint striations in chest and shoulders. That is good enough for me to still bulk. This diet is preliminary and will probably change in the next week. Okay…enough rambling lets get to it.
MACROS:
Protein: 800 Cal = 200 grams = 24% of overall caloric intake
Carbs: 1920 Cal = 480 grams = 56% of overall caloric intake
Fat: 680 Cal = 75 grams = 20% of overall caloric intake
CALORIES: 3400 (I might have to up this, but it is better to start on the low end, so I can pinpoint it)
DIET: My diet will be fixed; the only meal that will change is meal 6, because of dinner. But it will still be around my macro totals.
Meal 1: Egg Whites, Oats, 2 Whole Eggs
Meal 2: Lean Turkey Breast, Wheat Bread, Broccoli
Meal 3: Chicken Breast, Brown Rice
Meal 4: Preworkout- ON
100% Whey, Brown Rice
Meal 5: Postworkout- ON 100% Whey, White Rice
Meal 6: Dinner ~approx 1 ½ - 2 hour after consuming pwo meal. Living at home still. Usually a solid meal, with meat and good carbs.
Meal 7: Tuna, Sweet Potato
Meal 8:
Casein Protein, Peanut Butter
Peanut Butter and BCAA’s will be kept bedside, if I wake up and then more sleep!
1-1.5 gallons of water per day.
TRAINING:
Training, like nutrition, is kept simple. Including all core lifts, with a moderate rep range for maximum hypertrophy. The weight will be as heavy as possible while still reaching the desired rep range. Reps will be kept between 6-12. Isolation exercises will be on the higher end, going at least 10-12, while core exercises (bench, squat, deadlift) and compounds can be on the low side from 6-10.
60-90 second Rest between sets
4 DAY SPLIT
Day 1: Shoulders, Traps, Forearms
Behind Neck Barbell Press 3x 6-10
Upright Rows 4x6-10
Bent-Over Flyes 4x10-12
DB Side Laterals 4x10-12
Barbell Shrugs 3x6-10
Behind Back Smith Shrugs 3x6-10
Wrist Curls (10 reps, 15 sec pause, 10 reps alternating grip= 1 set) 3 sets
Day 2: Legs, Biceps
Squats 3x6-10
Leg Press 4x6-10
Leg Extension 4x10-12
Romanian Deadlift 3x6-10
Leg Curl 4x10-12
Barbell Curl 3x6-10
DB Preacher Curl 3x10-12
DB Hammer Curl 3x10-12
Day 3: OFF
Day 4: Chest, Triceps
Barbell Bench 3x6-10
DB Incline Bench 4x6-10
DB Incline Flyes 4x10-12
Cable Flyes 4x10-12
Angle bar Pressdown 3x6-10
Skullcrushers 3x10-12
One Arm Cable Reverse Grip Pressdown 3x10-12
Day: 5: Back, Calves
Wide grip pullups 3x10
Deadlifts- 3x6-10…This is depending on how my back feels
Bent over Rows 4x6-10
Wide Grip Lat Pulldown 3x6-10
Seated Row 3x10-12
Close Grip Pulldown 3x10-12
Smith Standing Calf
Seated Calf Raise 4x15
Day 6: OFF
Day 7: OFF
REPEAT
CARDIO:
I am limiting my cardio, at the most it will only be two times a week. Off days mean off, no cardio
SUPPLEMENTATION:
I will be using Jay Cutler’s Mass Stack from muscletech…just a joke guys.
For the first 4-5 weeks I don’t want anything more than these few simple supps. I have used them all before and had good results. The reason being I don’t want to use something new when I have never tried it, as I know how my body uses all these. The second 4-5 week cycle might see a few more supps. But for now…SIMPLE.
Multivitamin
Flax Seed Oil
Creatine Monohydrate (25g 7 day loading phase, maintenance: 5gram pre/5gram post)
BCAA…most likely
XTEND pre/during/post method, and BCAA pills for the night in case of waking up.
ON 100% Gold Standard Whey Protein
ON Casein Protein
Any advice and support is much appreciated. I’m so excited to get back to a routine and see some gains again!
