ato ucf
Guest
Picked up two bottles running for 6 weeks at 5 pumps ed. Im 20, 182lbs at 11%bf looking to put on 10 lbs of only muslce.
Workout (adjusted for my schedule)
Mon- off
Tues - Legs AM Chest/Back PM
Wednesday - Shoulders/Arms
Thursday - off (cardio)
Friday - Legs AM Chest/Back PM
Saturday - Shoulders/ Arms
Sunday - Legs only
Ive done this split before and had no problems with overtraining keeping sets around 10-12 for Large muscle groups and 7-9 for smaller so I should be fine.
Diet
breakfast - egg beaters/oats
mid morning - banana or apple/protien shake
lunch - peanut butter/mixed veggies/mixed nuts
Pre-workout - Chicken breast/brown rice
During/post-workout - Protien shake/BCAA/Maltodextrin
Post-workout meal (hour and a half post) - chicken breast/mixed nuts
Before bed - Provolone Cheese/Protein shake
Macro breakdown is roughly 40/40/20 with about 210 protein 210 carbs and 80 fats.
Ill be drinking probably 2 servings of whole milk throughout the rest of the day to get in extra calories, i didnt include it in the macro breakdown.
extra supplements:
Extend - 2.5 servings
Sustain Alpha - 6 pumps 3on/3off
Resveratrol - 60mg ran inverse to SA
Fish oil - 5g
may throw in glucosamine as well depending on how the joints feel.
how does that all sound? Any advice/suggestions?
Workout (adjusted for my schedule)
Mon- off
Tues - Legs AM Chest/Back PM
Wednesday - Shoulders/Arms
Thursday - off (cardio)
Friday - Legs AM Chest/Back PM
Saturday - Shoulders/ Arms
Sunday - Legs only
Ive done this split before and had no problems with overtraining keeping sets around 10-12 for Large muscle groups and 7-9 for smaller so I should be fine.
Diet
breakfast - egg beaters/oats
mid morning - banana or apple/protien shake
lunch - peanut butter/mixed veggies/mixed nuts
Pre-workout - Chicken breast/brown rice
During/post-workout - Protien shake/BCAA/Maltodextrin
Post-workout meal (hour and a half post) - chicken breast/mixed nuts
Before bed - Provolone Cheese/Protein shake
Macro breakdown is roughly 40/40/20 with about 210 protein 210 carbs and 80 fats.
Ill be drinking probably 2 servings of whole milk throughout the rest of the day to get in extra calories, i didnt include it in the macro breakdown.
extra supplements:
Extend - 2.5 servings
Sustain Alpha - 6 pumps 3on/3off
Resveratrol - 60mg ran inverse to SA
Fish oil - 5g
may throw in glucosamine as well depending on how the joints feel.
how does that all sound? Any advice/suggestions?