Hi,
I plan on to bulk through the summer but i want to try to stay lean (currently at 11%) would be great if i could lean up more.
I want to choose between 2 routines, what do yall recommend? any others?
( trying to put on as much lean muscle mass as possible)
Total Body-
3 day a weel Full-Body- alternating between all compound, Bilateral and Unilateral exercises (using maximum heavy weight)
(weeks 1-3)- 4x10
(weeks 4-6)- 10,8,8,6
(weeks 7-9)- 4x8
(weeks 10-12)- 12,10,8,6
or
5 Day Split
(week 1-4) 4x8
(week 5-8) 5x5
(week 9-12) 8,8,6,6
Monday- Shoulders, Abs
Tueday- Bi's and Tris, Calves
Wednesday- Legs, Abs
Thursday- Off
Friday- Chest, Abs
Saturday- Back, Calves
Sunday- Off
Supplements-
ON Procomplex Gainer, 100%Whey, Casein Protein, Glutamine, BCAAs
Animal Pak Multi-Vs
MST- ZMK
Labrada- Lean EFAs
AN- Neovar
USP- Jacked
and starting in June- PP's 1-T Tren for 6weeks and PP's TRS for PCT
Meal plan-
1meal- 2scoop of whey and banana
2meal- 10 egg whites and 1 serving of oats, 2cups skim milk, supplements
3meal- natural PB & J sandwich on wholegrain bread
4meal- 1 cup tuna or 4oz turkey on whole grain bread, 1 cup spinach with olive oil, 2cups skim milk, supplements
pre- 1scoop whey, Jacked, Neovar
post- Gainer, neovar, glutamine, bcaa
6meal- 8oz chicken breast, 1 cup brown rice, spinach, olive oil, 2cups skim milk
7th meal- 1 scoop casein, EFAs, glutamine, ZMK
Thanks guys:006:
I plan on to bulk through the summer but i want to try to stay lean (currently at 11%) would be great if i could lean up more.
I want to choose between 2 routines, what do yall recommend? any others?
( trying to put on as much lean muscle mass as possible)
Total Body-
3 day a weel Full-Body- alternating between all compound, Bilateral and Unilateral exercises (using maximum heavy weight)
(weeks 1-3)- 4x10
(weeks 4-6)- 10,8,8,6
(weeks 7-9)- 4x8
(weeks 10-12)- 12,10,8,6
or
5 Day Split
(week 1-4) 4x8
(week 5-8) 5x5
(week 9-12) 8,8,6,6
Monday- Shoulders, Abs
Tueday- Bi's and Tris, Calves
Wednesday- Legs, Abs
Thursday- Off
Friday- Chest, Abs
Saturday- Back, Calves
Sunday- Off
Supplements-
ON Procomplex Gainer, 100%Whey, Casein Protein, Glutamine, BCAAs
Animal Pak Multi-Vs
MST- ZMK
Labrada- Lean EFAs
AN- Neovar
USP- Jacked
and starting in June- PP's 1-T Tren for 6weeks and PP's TRS for PCT
Meal plan-
1meal- 2scoop of whey and banana
2meal- 10 egg whites and 1 serving of oats, 2cups skim milk, supplements
3meal- natural PB & J sandwich on wholegrain bread
4meal- 1 cup tuna or 4oz turkey on whole grain bread, 1 cup spinach with olive oil, 2cups skim milk, supplements
pre- 1scoop whey, Jacked, Neovar
post- Gainer, neovar, glutamine, bcaa
6meal- 8oz chicken breast, 1 cup brown rice, spinach, olive oil, 2cups skim milk
7th meal- 1 scoop casein, EFAs, glutamine, ZMK
Thanks guys:006: