Good, okay or needs work?

  1. Good, okay or needs work?

    I used to visit this site. I weighed 225 pounds and was a fat body. I was able to cut down to 170 to 173lbs. Now, I've decided that I want to gain some of the weight back the correct way this time.

    I'm about 4 weeks into my "bulking" routine.

    Day 1: Chest
    --Incline, Decline, Flat, Flys, Pullover, Crossovers
    Day 2: Back
    --Pullups/assisted Pullups, Cable Rows, T-bar Rows, dumbbell rows, lat pulldowns, stiff-legged deadlifts
    Day 3: Arms
    --Barbell curls, dumbbell curls, hammer curls, preacher curls, v-bar pressdown, skullcrushers, Dips
    Day 4: Off
    Day 5: Shoulders
    --Overhead press, arnold press, lat raises, upright rows, rev pec deck flyes, shrugs
    Day 6: Legs
    --Leg press, Hack Squat, Deep Squats, leg ext, leg curls, calf raises, hip add/abductor, lunges
    Day : Off

    I usually pick 4-5 exercises and do 6-10 reps. I'm concerned about size, but more concerned with overall strength. I include some sort of core work and stretching during every workout. I am also doing some light cardio 2-3 times a week.

    2700+ calories a day(current weight is 184).
    250+ grams of protein
    250ish grams of carbs
    Less than 90 grams of fat

    NO Explode
    Whey Protein

    So, thoughts on what I'm doing? Improvements, comments, and suggestions welcome.

  2. At 170 lbs you don't need that much protein. 140-170 grams is plenty sufficient. 250g will put a lot of strain on you kidneys and if you dont drink enough water = kidney stones. NO xplode and cellmass are both creatine products (even though NO xplode is marked as nitric oxide). I would cut one of those out and just add a little red meat to the diet. That should be more than enough creatine. As far as the workout -> During your leg workout, I would place your deep squats first and add another calf exercise. Leg press, hack squat, and deep squat are all lower body pushes. I would get rid of one of those and add something like a single leg Romanian dead lifts. For size on your arms I would add another tricep as the tricep is more important to the size of the arm than the bicep. For chest are you just doing flyes at different angles??? I would definitely be adding some presses there.

  3. Thanks for the reply. I vary my routine often. My last leg workout was:

    Leg Press
    Leg Curl
    Horizontal Seated Calf Raise
    Deep Squat
    Standing Calf Raise

    Yes, upper, mid and lower flies. What other exercises would you suggest for chest?

  4. A little off topic but how do you like the NO explode?

  5. It is okay. I think I'm going to try SuperPump 250 next. I just don't get much boost from the NO. Others have, but it just doesn't do a whole lot for me.

  6. Ok thanks for input!

  7. 2700 cals seems a tad low for you. I estimated your BMR to be about 1850 (with 10-14% bf) and with your activity level you might be expending about 3050 daily. I would adjust your calorie intake from that.

  8. I measured my BF% today at the gym using one of those machines you grip. The number was 16%. Does that help?

  9. Yeah, it changes it a little bit. Your total daily calorie expenditure is roughly 2900 instead of the 3050 I estimated earlier.

  10. i would scrap 3 types of flyes for chest and do some presses. flyes and cable crossovers aren't really mass builders. do DB presses instead, incline, flat, dips, and incline flyes. 3 sets of 6-10, pyramiding weight up. done.


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