I have never bulked before in my life. I used to be 300 pounds and the only thing on my mind was weightloss. Right now I weigh in at 190 pounds at 6'2", and I am just about to come off of a 10 week cut where I dropped 40 pounds from 230. I would estimate my BF to be anywhere from 12-15% because you can see my top 4 abs. That might seem like alot in 10 weeks, but I worked my *** off and my diet and exercise level prior to it were absolutely horrid. It's amazing how important diet is in bodybuilding.
Cutting Stack - I used protein, lipo6 liquid-caps, and tried out CLA. My workout routine was 6x a week lifting and 6x a week cardio.
Cardio consisted of 6 30 minute sessions a week at 200w on an elliptical which ended up being about 400-450 calories. Plus I have a somewhat physical job as a delivery driver, which helps burn some more calories.
Workout Routine - 3 sets of each exercise, 10 reps a set, no more than 1 hour of lifting
Mon - Chest
Tues - Bi's
Wed - Tri's
Thur - Back
Fri - Legs
Sat - Abs/Forearms/Misc
Diet on Cut - I kept a 60/20/20 split of calories, taking in around 1600-1800 calories a day. I have a sample picture from Fitday.com that shows a typical days diet of what I eat.
Current goals for upcoming bulk - I want to try to put on as much quality lean muscle as possible. Im not too concerned with adding some fat, but would like to keep it to a minimum.
Bulking stack - I have been doing alot of research on this website, and came up with a Powerfull+CissusRx+cAMP stack. I will also still be using protein, and in addition, purchased some CEE which I am going to incorporate.
So what I would really like some input on, is my diet, and my workout routine. Because all I have ever done is basically cut, I'm not sure how to put on weight effectively. I plan on taking a 1 week break from everything before I stark my bulk also.
For my workout routine, I was going to try the 5x5 method.
Mon - Chest/Tri's
Wed - Bi's/Back
Fri - Legs/Misc
I also still would like to do cardio, for all its health benefits, but am probably going to drop it down to 2-3 times a week on offdays.
So in a nutshell, the only thing I am truely having problems with is my diet. Because during my cut I did low carb, and didn't do any carb cycling, just tried to keep it below 100g of carbs a day. But I know the key to bulking is carbs, and my problem lies in basically the fact that I will be coming off of a 1600-1800 calorie low carb diet. So I'm not sure how to increase my calories or my carbs/fats to add weight. I'm pretty sure I cant just go from 1600 to 4000 calories and not gain tons of fat.
Note - lol sorry if it seems like I just blabbered on about nothing, but I have been doing alot of research, and studying, and would like to make the best gains possible. I also thought I would give you as much information as possible so it would be easiest for you to give me advice. My goals are to go from 190 pounds at 12-15% BF to about 200 pounds at the same or lower BF.
Thank you for any advice or feedback you can offer me. I am a sponge seeking to soak up your knowledge!