My bulking Stacking (Natural)

  1. Registered User
    MattRoeske's Avatar
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    Arrow My bulking Stacking (Natural)



    Current Weight 165 - 5'10
    Hey all going to be testing my stack and seeing exactly how it changed me since i took some before pictures as you can see

    All products are from higher power except the multi
    Higher Power 100% Whey Power, 5 Lbs.
    Higher Power AAKG Powder, 1.1 Lbs
    Higher Power BCAA 1000, 200 Capsules
    Higher Power CE3, 240 Capsules
    Higher Power Liquid L-Carnitine, 16 Fl. Oz
    Higher Power L-Glutamine, 1000 Grams
    AST Multi Pro 32X, 100 Caplets

    My New routine i will be starting is a 4day on 3 day off, due to working construction more rest = more gains

    Ill will going for mass lean bulking
    My routine will consist of my excercises using this pattern

    5 sets based upon my workout.

    5 reps @ 75% max (10 sec rest)
    6 reps @ 80% max (10 sec rest)
    and 12 reps @ 45% max
    (45-50 sec b/w set)

    Eating schedule as followed

    Eating Schedule: W/ the use of suppplements.

    Breakfast: @ 6am
    Oatmeal Mix + Multi vitamin
    1Cup Oatmeal
    1Tbsp Pb
    2Cup Milk
    1/8 Cup of honey
    1Tbsp Cinanamon

    550 Calories / 30g~ protein ( High in protein / Fiber / Avg Fat/Carb Intake)
    -----------------------------------------------------------------------------------------------------550 Total
    Work Break @ 9am
    Fruit + Protein Shake
    Banana 2.7g Fiber
    Apple 2.3g Fiber
    Carrots 3.3g Fiber + High Vit A
    Cantaloupe 0.6g Fiber
    Orange 1.8g Fiber
    Pear 2.1g Fiber
    Peach 1.4g Fiber
    Pineapple 1.2g Fiber
    Plum 2.2g Fiber
    Strawberrys 2.2g Fiber
    Blueberrys 2.7g Fiber

    Higher Power whey Protein Shake (2 Scoops)
    266 Calories + 1/2 of Amino's + 50g protein

    320+ Calories / 50g~ protein (High in protein / Good Sugar / Low Carb + Fat)
    ------------------------------------------------------------------------------------------------------870 Total
    Lunch @ 12pm
    Sandwich: Whole Grain Pb&J + Wheat Thins
    2 Tbsp peant butter Jif
    2 Pieces of Bread
    2 Tbsp of grape / strawberry jelly

    Wheat Thins "Multi Grain"
    17-22 Wheat thins
    130 Calories + 2-3g Fiber

    490Calories + 8g Protein + 8-9g Fiber (High in fiber / Low in Protein / Avg in Carbs + Fat)
    -----------------------------------------------------------------------------------------------------1360 Total


    End of Work @ 3-5pm
    Preworkout Mix
    Cee(4 Caps) + AAKG (1scoop) + Bcaa (2 Caps)

    After workout Mix *Immediately*
    L-Glutamine(1 Tsp) + L-Cartinine (1Tbsp) + Bcaa (2caps) + Cee(2 Caps)

    After workout 15 Mins after
    Protein Shake (2 scoops)
    266 Calories + 50g protein

    -----------------------------------------------------------------------------------------------------1622 Total
    Dinner @ 6-8pm (w/ Salad)
    3 Eggs
    2 Slices Whole-grain bread
    330~Calories 18g Protein
    Or
    Tuna + Mayo + Celery Salt
    370~Calories 42.1g protein
    2 Slices Whole-Grain bread
    Or Pasta
    3 Chicken Breast
    360~Calories + 60g~Protein



    Bedtime @ 9-10pm
    L-Glutamine(1 Tsp) + L-Cartinine (1Tbsp)
    @ 9:15 - 10:15
    Protein Shake (2Scoop) + Multi Vitamin
    266 Calories + 50g protein
    -----------------------------------------------------------------------------------------------------
    Total Calories [2200-2400~] Grams of Protein [220~]

    Add On Calories:
    Yogurt 110 Calories + 8g Protein
    Fruits, Nuts, Seeds, Etc.

    Tell me what you guys think.

  2. Registered User
    RenegadeRows's Avatar
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    It looks pretty good, man. Seems like you've done your home work. Whats your training schedule look like, 4 days in a row, then 3 days off? Also make sure your eating enough protein from food, it seems like your main source of protein is shakes. Looks good to me though
  3. Registered User
    MattRoeske's Avatar
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    Ya main sources derive from tuna / chicken / eggs / soon fish mostly lean proteins and ya 4days on 3days off. ill keep ya guys posted
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    Quote Originally Posted by MattRoeske View Post

    Current Weight 165 - 5'10
    Hey all going to be testing my stack and seeing exactly how it changed me since i took some before pictures as you can see

    All products are from higher power except the multi
    Higher Power 100% Whey Power, 5 Lbs.
    Higher Power AAKG Powder, 1.1 Lbs
    Higher Power BCAA 1000, 200 Capsules
    Higher Power CE3, 240 Capsules
    Higher Power Liquid L-Carnitine, 16 Fl. Oz
    Higher Power L-Glutamine, 1000 Grams
    AST Multi Pro 32X, 100 Caplets

    My New routine i will be starting is a 4day on 3 day off, due to working construction more rest = more gains

    Ill will going for mass lean bulking
    My routine will consist of my excercises using this pattern

    5 sets based upon my workout.

    5 reps @ 75% max (10 sec rest)
    6 reps @ 80% max (10 sec rest)
    and 12 reps @ 45% max
    (45-50 sec b/w set)

    Eating schedule as followed

    Eating Schedule: W/ the use of suppplements.

    Breakfast: @ 6am
    Oatmeal Mix + Multi vitamin
    1Cup Oatmeal
    1Tbsp Pb
    2Cup Milk
    1/8 Cup of honey
    1Tbsp Cinanamon

    550 Calories / 30g~ protein ( High in protein / Fiber / Avg Fat/Carb Intake)
    -----------------------------------------------------------------------------------------------------550 Total
    Work Break @ 9am
    Fruit + Protein Shake
    Banana 2.7g Fiber
    Apple 2.3g Fiber
    Carrots 3.3g Fiber + High Vit A
    Cantaloupe 0.6g Fiber
    Orange 1.8g Fiber
    Pear 2.1g Fiber
    Peach 1.4g Fiber
    Pineapple 1.2g Fiber
    Plum 2.2g Fiber
    Strawberrys 2.2g Fiber
    Blueberrys 2.7g Fiber

    Higher Power whey Protein Shake (2 Scoops)
    266 Calories + 1/2 of Amino's + 50g protein

    320+ Calories / 50g~ protein (High in protein / Good Sugar / Low Carb + Fat)
    ------------------------------------------------------------------------------------------------------870 Total
    Lunch @ 12pm
    Sandwich: Whole Grain Pb&J + Wheat Thins
    2 Tbsp peant butter Jif
    2 Pieces of Bread
    2 Tbsp of grape / strawberry jelly

    Wheat Thins "Multi Grain"
    17-22 Wheat thins
    130 Calories + 2-3g Fiber

    490Calories + 8g Protein + 8-9g Fiber (High in fiber / Low in Protein / Avg in Carbs + Fat)
    -----------------------------------------------------------------------------------------------------1360 Total


    End of Work @ 3-5pm
    Preworkout Mix
    Cee(4 Caps) + AAKG (1scoop) + Bcaa (2 Caps)

    After workout Mix *Immediately*
    L-Glutamine(1 Tsp) + L-Cartinine (1Tbsp) + Bcaa (2caps) + Cee(2 Caps)

    After workout 15 Mins after
    Protein Shake (2 scoops)
    266 Calories + 50g protein

    -----------------------------------------------------------------------------------------------------1622 Total
    Dinner @ 6-8pm (w/ Salad)
    3 Eggs
    2 Slices Whole-grain bread
    330~Calories 18g Protein
    Or
    Tuna + Mayo + Celery Salt
    370~Calories 42.1g protein
    2 Slices Whole-Grain bread
    Or Pasta
    3 Chicken Breast
    360~Calories + 60g~Protein



    Bedtime @ 9-10pm
    L-Glutamine(1 Tsp) + L-Cartinine (1Tbsp)
    @ 9:15 - 10:15
    Protein Shake (2Scoop) + Multi Vitamin
    266 Calories + 50g protein
    -----------------------------------------------------------------------------------------------------
    Total Calories [2200-2400~] Grams of Protein [220~]

    Add On Calories:
    Yogurt 110 Calories + 8g Protein
    Fruits, Nuts, Seeds, Etc.

    Tell me what you guys think.

    Dude! You're gonna bulk off of 2400 cals?! No way. I may be reading it wrong but with your height and weight, not gonna happen. Im 5'11 and 160lbs, my daily intake is 4500cals and I still have ripped abs.
  5. Registered User
    HITscientist's Avatar
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    I agree even a easy gainer needs more then 2400 to bulk. I'd imagine based on the info given your at least 2800-3000.
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    srx600's Avatar
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    bulking


    I say with the type of work he's doing....bump it up to 3500 cals. He will likely burn off quite a few calories while at work, plus the workout. EAT!
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    agreed. add more calories. a good rule of thumb is your lbm x 15. 165 x 15 = 2475 calories. You need to add about 500 calories so strive for 3000. your calorie intake right now is for maintaining your weight at 165.

    edit- also if your worried about adding on too much fat as seeing how everyone wants muscles but no fat, try to start with 300 above your maintenance calorie of 2500 or so and slowly adjust. you should be putting on roughly 1 pound of lbm per week. a good way to check if your gaining too much fat too fast is if you put on 2 pounds of lbm per week. the mirror is also a good way of knowing but dont be afraid to put on some fat with bulks.
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    HITscientist's Avatar
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    If you don't put on some fat your probablly not eating enough. If you eat clean, you should be able to take in plenty of calories and not get "sloppy fat". A bulk is just that... getting a little "bulky". When it's contest time, or for non competitors, just wanting to get "cut" well then yea strip that fat. If you bulk consistently right in the end you should have added some new muscle and kept the fat down.
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    hardknock's Avatar
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    Your going to have to put some fat on, no matter how "lean" the bulk is...that's somethng that just does not allow you to escape it...

    If your doing construction, then this diet is not going to do it...I'd say you were about 1,000 cals to low... from past history, i'd say your going to need at least 3500 to move your overall weight up..

    But, i wouldnt worry about my waist so much, that's enough calories to allow a good bulk, depending on the types of food your eating. I dont think your waist is going much past 1" total...
    Also, i'd say, if you could, possible get more solid foods in throughout the day ... typically save the protein drinks for 3 times a day..

    Here's a thought, why not just take a cooler to work and toss a couple of shaker bottles of protein in there and drink them over the day...then whole foods morning, noon, and late afternoon...?
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    I would think about:

    1. Get enough protein from Chicken / fish etc for your 4 meals

    2. Adding 20g's or so of bulk BCAA to your morning / post wo shake.

    3. Creatine mono before workout and post wo

    4. X-Lean, Retain2 or some other Anti-Cort. Dose 1 morning 1afternoon and if you choose to add more 2 post wo.

    You are a construction person working hard at a physical job, you need your calories to grow and cortisol might be an issue. Calories / protein / BCAA's and a good Anti-Cort will help you.

    Just posting this for good measure but you have a good log above:

    1. Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )

    2. Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr

    3. Protein shake immediately after workout and then protein meal with carbs etc within 1hr

    4. Creatine - Mono or CEE you decide. Both before and after workout.

    5. Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.

    6. Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )

    7. Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc

    Most importantly do you see the order of these things?

    Exercises: Compound movements i.e. two arm two leg exercises.

    1. Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.

    2. Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze

    3. Leg press

    4. Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.

    5. Core work - Abs / lower back - work the weaker harder.

    This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!
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