Well I plan on having a big winter bulk come November so I want to be well knowledged and prepared. Looking to really gain here and looking for some input.
Diet
Will be looking at at eating around 3500 calories
270 grams of protein
360 grams of carbs ( carbs are good for me, muscle feel fulller)
~60 grams of fats
Training
Focus for roughly 10 weeks will be low reps/high weight. All lifts with 4 sec. negatives
Example for one Body Part:
Legs
Squats
135lbs x 10 (easy 10 reps warmup)
185lbs x 8 (still easy; acclimation set)
235lbs x 6 (3 heavy sets)
255lbs x 5
275lbs x 4
Leg press
225lbs x 8 (already warmed up my legs with squats)
350lbs x 6 (2 heavy sets)
380lbs x 4
My routine will not be the same everyday. I do not want my body to adapt.
M- Chest and Tri's
T-Abs
W-Back and Biceps
Th-Forearms/Abs
F-Legs, Shoulders and Traps
I will do my best to always switch it up but really need to stay consitent. I do not want to slack like i have been latley. Without access to a squat rack and area to DL, its tough to grow with curls and protein shakes..
Supplements
Whey Protien-This helps build muscle, its basically a staple for any lifter. Will plan on taking Cytosport Complete Whey. It's loaded with BCAA's and EAA's. (not efa's)
Bulk Creatine Mono-Also another staple. tried CEE and soon to try Kre-Akalyn, but I want to stick with the original since everyone turns back to it for a few lbs.
Bulk L-Leucine- Im choosing this due to its aid in protien synthesis. And from the threads I read this seems to be the most important BCAA to have. My protein shakes have a lot in there, I just want an added benefit.
L-Glutamine-Yes or No? I cant find one article or thread telling me its pointless to take or extremley usefel. Whats your input? I would most likley take it Post-workout and pre-bed for GH benefits.
Poseidon- I like it's review and the added benefits and maybe this could really help me get a little boost in my lifts. It looks like a great supplement to have.
Basic Supps.
MSM
Fish Oil
Daily Multi
My goals are:
Gain 15lbs (i dont mind a little fat)
Max Press 245lbs
Bench 185lbs x 10
Squat over 350lbs
Reach 375lbs on Deadlift
I have my mind set and Im looking for some input on what I should add/remove to acheive my goals
Edit: Main focus in Intense Workouts under 40 minutes with always attemping more weight and/or reps
Diet
Will be looking at at eating around 3500 calories
270 grams of protein
360 grams of carbs ( carbs are good for me, muscle feel fulller)
~60 grams of fats
Training
Focus for roughly 10 weeks will be low reps/high weight. All lifts with 4 sec. negatives
Example for one Body Part:
Legs
Squats
135lbs x 10 (easy 10 reps warmup)
185lbs x 8 (still easy; acclimation set)
235lbs x 6 (3 heavy sets)
255lbs x 5
275lbs x 4
Leg press
225lbs x 8 (already warmed up my legs with squats)
350lbs x 6 (2 heavy sets)
380lbs x 4
My routine will not be the same everyday. I do not want my body to adapt.
M- Chest and Tri's
T-Abs
W-Back and Biceps
Th-Forearms/Abs
F-Legs, Shoulders and Traps
I will do my best to always switch it up but really need to stay consitent. I do not want to slack like i have been latley. Without access to a squat rack and area to DL, its tough to grow with curls and protein shakes..
Supplements
Whey Protien-This helps build muscle, its basically a staple for any lifter. Will plan on taking Cytosport Complete Whey. It's loaded with BCAA's and EAA's. (not efa's)
Bulk Creatine Mono-Also another staple. tried CEE and soon to try Kre-Akalyn, but I want to stick with the original since everyone turns back to it for a few lbs.
Bulk L-Leucine- Im choosing this due to its aid in protien synthesis. And from the threads I read this seems to be the most important BCAA to have. My protein shakes have a lot in there, I just want an added benefit.
L-Glutamine-Yes or No? I cant find one article or thread telling me its pointless to take or extremley usefel. Whats your input? I would most likley take it Post-workout and pre-bed for GH benefits.
Poseidon- I like it's review and the added benefits and maybe this could really help me get a little boost in my lifts. It looks like a great supplement to have.
Basic Supps.
MSM
Fish Oil
Daily Multi
My goals are:
Gain 15lbs (i dont mind a little fat)
Max Press 245lbs
Bench 185lbs x 10
Squat over 350lbs
Reach 375lbs on Deadlift
I have my mind set and Im looking for some input on what I should add/remove to acheive my goals
Edit: Main focus in Intense Workouts under 40 minutes with always attemping more weight and/or reps