stats
age: 20
height: 5'11''
weight: 203-204
bf: 12-14% (guestimate)
intro
my goal is to get to somewhere around 215-220. this is the first phase of the tail of my bulk. phase 2 will be after this utilizing a couple bottles of activate extreme and a bottle of anabolic pump. let me lay down the method to my madness
diet
i cant really say how many cals im eating currently. i would guess somewhere around 4k. im basically just doing my best to get 5-6 large meals in during the day. this has been my method for my entire bulk so far, and its done pretty good so im going to stick with it. heres a sample meal plan.
meal 1: 2.5 scoops muscle milk, 1 cup ground oats, 1.5 cups milk.
meal 2: whole grain pasta with 8-10oz chicken breast, topped with mozz or parmesan cheese
meal 3: 10 oz tuna, split into 2 sandwiches on ezekial bread.
meal 4 (1-1.5 hrs pre workout) : repeat meal 1
meal 5 (30-60 mins post workout) : 8 oz chicken or steak with sweet potatoes
meal 6 (optional) : 5 eggs, 4 oz ground meet
supplements
bulk p-slin 400mg w/ 100g WMS+6 scoops XTEND
- explanation = i drink half on my way to the gym, and sip on the remainder during the workout
bulk 1-c 800mg pre bed
jacked 2-2.5 scoops 10 mins pre workout
ill also be using whey, fish oil, a multi vitamin. i also might be grabbing some creatine mono and using that in my p-slin cocktail. i also may switch out jacked for rpm and/or adrenaline by genera, but i will note that in my updates.
training
this is a brand new routine for me. the goal is to maximize compound movements and high volume, in order to create the maximal environment for hypertrophy.
day 1 chest, shoulders, traps, back
day 2 legs, calves, abs
day 3 arms, forearms
day 4 off
day 5 start routine over
everything is 3-4 sets of 6-15 reps
here we go!
age: 20
height: 5'11''
weight: 203-204
bf: 12-14% (guestimate)
intro
my goal is to get to somewhere around 215-220. this is the first phase of the tail of my bulk. phase 2 will be after this utilizing a couple bottles of activate extreme and a bottle of anabolic pump. let me lay down the method to my madness
diet
i cant really say how many cals im eating currently. i would guess somewhere around 4k. im basically just doing my best to get 5-6 large meals in during the day. this has been my method for my entire bulk so far, and its done pretty good so im going to stick with it. heres a sample meal plan.
meal 1: 2.5 scoops muscle milk, 1 cup ground oats, 1.5 cups milk.
meal 2: whole grain pasta with 8-10oz chicken breast, topped with mozz or parmesan cheese
meal 3: 10 oz tuna, split into 2 sandwiches on ezekial bread.
meal 4 (1-1.5 hrs pre workout) : repeat meal 1
meal 5 (30-60 mins post workout) : 8 oz chicken or steak with sweet potatoes
meal 6 (optional) : 5 eggs, 4 oz ground meet
supplements
bulk p-slin 400mg w/ 100g WMS+6 scoops XTEND
- explanation = i drink half on my way to the gym, and sip on the remainder during the workout
bulk 1-c 800mg pre bed
jacked 2-2.5 scoops 10 mins pre workout
ill also be using whey, fish oil, a multi vitamin. i also might be grabbing some creatine mono and using that in my p-slin cocktail. i also may switch out jacked for rpm and/or adrenaline by genera, but i will note that in my updates.
training
this is a brand new routine for me. the goal is to maximize compound movements and high volume, in order to create the maximal environment for hypertrophy.
day 1 chest, shoulders, traps, back
day 2 legs, calves, abs
day 3 arms, forearms
day 4 off
day 5 start routine over
everything is 3-4 sets of 6-15 reps
here we go!