[sephiroth_31ph]

Hi everyone need your help on how to bulk up fast...im 152lbs right now my target weight is 170...so i got miles to go t reach my goal..can anyone help me out..here's my data...

* Stats
.................................................. ........
:BODY PART : :
: Oct06 :May 2007 :
:Neck 13 : 15 :
:Chest 37 : 40 ::
:Waist 29 : 30 :
:Biceps 14 ½: 15.5 :
:Forearms 10 ¼ : 11.5 :
:Wrist 6 ½ : 7 :
:Hips 34 : 35.5 :
:Thigh 20 ½: 22.5 :
:Calf 13 ¾: 14 ½ :
:Ankle 8 ¾ : 9 :
:BW 130 : 148-150 :
==========================
*supplements: (current)
lean gainer instantized, amino 6000 weider, twinlab amino fuel2000(cut off)

* diet

meal 1
1 cup brab soup
3 egg white
1 fruit

meal 2
1 cup rice mixed with 2 whie eggs
1 luncheon meat
1 apple

meal 3
1 heavy meal

meal 4
1 cup rice
1 can tuna
1 fruit

meal 5
1 heavy meal

meal 6
1 cup soup
2 egg whites


*Cardio every day stationary bike only 15-30 min before workout with 5 min light stretching,
2 sets per body part warm up

workout program current(MAY)
DAY 1 Back/Biceps
Barbell Row
100 x 12
140 x 10
170 x 8
200 x 6

One arm row
50 x 15
70 x 10
100 x 8
120 x 6

Lat Pull (behind the back)
90 x 12
110 x 10
130 x 8
150 x 6 (spot reduction)

Deadlift
100 x 12
170 x 10
200 x 8

Hyperextension 3sets (body weight) x 15

Barbell Shrugs
100 x 12
150 x 10
200 x 8
250 x 6

Bent Over Dumbbell flyes
25(each DB on hand) x 3sets x 15

EZ Curl
50 x 12
70 x 10
100 x 8

Incline Dumbbell curl
3 sets of 25(each DB on hand) x 15

Preacher curl
50 x 12
70 x 10
100 x 8

DAY 2- OFF DAY

DAY 3- Chest/Abs

FB Press 100 x 12 warm up x 2sets supersets with flyes

Flat Bench press
150 -170x 12
170-200 x 10
200-220 x 8
240-250 x 6

Incline Bench
140 x 12
160 x 10
170 x 8
200 x 6

Decline Bench Press
100 x 12
140 x 10
170 x 8

Incline DB Press
50 x 12 (each DB on hand) x 12
60 x 12 (each DB on hand) x 10
70 x 12 (each DB on hand) x 8 (spot reduction)

Dips 3 sets BW x 12 - failure

Pullover
50 x 15
70 x 10
100 x 8

DAY 4 Legs

ATG Squat ("Ass to the Grass")
light weight only
70 x 15
100 x 10
150 x 8

Barbell Lunges 4 sets 100lbs x 8 no weght increase

Leg Press
100 x 15
150 x 10
200 x 8
220 x 6

Leg curl
70 x 15
90 x 10
110 x 8

Calf raise
250 x 4sets x failure

DAY 5-OFF DAY

DAY 6-Shoulders/Triceps
Military press
100 x 12
120 x 10
140 x 8
150 x 6

Side Lateral Raise
25 (each DB on hand) x 3sets x 15

superset w/ front raise
25 (each DB on hand) x 3sets x 8

Upright row
50 x 12
70 x 10
100 x 8

Lying Tricep Extension
40 x 12
70 x 10
100 x 8 (spot reduction)

One arm extension
25 x 12
35 x 10
40 x 8

Pushdown 3 sets 12 – 8
40 x 12
60 x 10
80 x 8

DAY 7-OFF DAY

i need ur suggestions guys...i've been using this workout program for 6weeks already. i gain 2pounds and my strenght really improved..but im planning to change it..so any help about the program, my diet and supplements? am i lifting too much? tanx a lot guy's please leave your comments...

[L.I.F.E]

For your plan, try changing up # of sets, reps, and differnt variasions to excirsizes. Meal 1 need a bit more protein, 6-8 eggg whites at least.
JUst keep on eating a whole lot and training andyou will slowly get bigger. You shoudl be able to gain more than 2 pounds in a month in a half tho if you are bulking right.

[monkeybiker]

You need to work on your squats and leg press.
Are you flexible anough to do them ass to the grass because the weights are quite low compared with your other lifts.
I stop when I break parallel. I can't keep a flat back if I go deeper.

[L.I.F.E]

for bulk stick to a 2:1 ratio on carbs & proteins.
protein 1g\lb bodyweight. & carbs 2-3g\lb bodyweight
4 calories per g of protein & carbs, 9 calories for per g fat

[sephiroth_31ph]

bout the squat im not that flexible..kinda new in the Ass to the Grass squat thats why i lower the weight..i could go down to 210-230lbs if ill just go parallel..need to improve my glutes..

yo L.I.F.E , about the meals those are standards, means i cant go lower than that and sometimes i could go down to 15-18 eggs per day.. can u revise the workout program for me the # of sets reps etc? tanx alot guys

[lil_big_junior]

that diet is terrible bro...

[ANARKY]

Yea I think theres only like 85-90 grams of protein in his diet.....from my estimation. Thats way to low.

[lil_big_junior]

the whole program needs to be modded over...the whole thing, training & diet. anyone wanna help him cos im shooting off right now. i'll be back tommorow

agreed w/ lbj your diet sucks.

heres the deal...you can lift all you want, but without your diet set you will not see signifcant gains. supplements are secondary.

im working right now, but i'll post later about it

[Freak]

Fast = fat and you don't want that. Do a search and find plenty of diet primers/articles.

[sephiroth_31ph]

tanx alot bro kinda newbie when it comes to dieting...so can u make anyone make a diet for me..revise the program and supplements to take...tanx alot bro..one last question...how many grams of protien has the egg have? tanx!!!

making a diet, workout plan, and cardio plan as well as supplements depends on you. we can only give you information. everyone is different and you need to find what is right for you.

[Freak]

Originally Posted by sephiroth_31ph

tanx alot bro kinda newbie when it comes to dieting...so can u make anyone make a diet for me..revise the program and supplements to take...tanx alot bro..one last question...how many grams of protien has the egg have? tanx!!!

You won't learn anything if we do it for you. Read.