ICantRunFast
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WaaaaWaaaaaWeeeeeWaaaa!!!
Sup..this is gonna be the coolest log ever so subscribe...well its time for my bulk and I'm goin all out...heres the plan along with some other info...I'll be enterin somthin basically everyday to bull sh*t and keep track of any sides and more detail on my routine..this is the basic idea lemme kno what you guys think and any advice is welcome...thanx is advance
Goal- long term is recomp..short term is lose fat in mid section and gain muscle with concentration on shoulders,biceps,chest...
Height- 5'10.5" Weight-171lbs BF-15%-18% estimated (95% of fat is in midsection)
Biceps-13.75 in. Chest-42in. Waist-37 in
Stack- basically the gaspari stack but dosed out for a longer period
wk 1- hdlg 1 cap daily
wk 2- hdlg 1 cap daily
wk 3- hdlg...x-factor half dosage
wk 4-hdlg...x-factor reg dosage
wk 5 -xfactor, ebol, activate
wk 6- xfactor, ebol activate
wk 7- xfactor, ebol activate
wk 8 ebol activate
I will also be taking creatine mono (low dose), super pump pre-workout, sizeon, whey and cassein protien
Diet and Exercise Routine
930- light cardio (usually bike or jog on treadmill), push-ups/sit-ups/pull-ups
whey protien or myoplex shake (banana, strawberries, oats)
eggs ( 3-4 eggs, mixed with lowfat cheese, onion, pepper
coffee
multi-v, BCAA's, creatine mono, main supp. (halo or xfactor ect.)
1100-meal supp bar
small whey shake
peanuts
100- antipasta or chicken ceasar salad, or tuna
water, creatine mono, other dosages of supp
400- whey sake
BCAA's, super pump
4-6- 3 sets ea. exercise, 10-12 reps (70%,80%,90%), at least 3 exercises per muscle
workout (warm-up basketball or soccer)
M-Back, Bi's then 30-40mins treadmill
T-Abs, shoulders 30-40mins treadmill
W-Chest, Tri's 30-40 treadmill
TH-Legs, Abs, Shoulders
F-Back, Chest, Bi's 30-40 treadmill
S-30-40 bike or long run or core muscles
S-Tri's, Shoulders
600-Whey shake ( peanut butter, bananas, oats ), sizeon
700-grilled chicken breast or salmon when i have $
asparagus or some veg
juice
900-chicken quesadilla ( onion,cheese,peppers ), tuna
1030-light cassein shake, sizeon
peanuts, dried fruit
Bed-gutamine, arginine novedex xt
**some days and times the food might vary but this is the basic schedule...saturday will probably be a less intense day with more carbs
Sup..this is gonna be the coolest log ever so subscribe...well its time for my bulk and I'm goin all out...heres the plan along with some other info...I'll be enterin somthin basically everyday to bull sh*t and keep track of any sides and more detail on my routine..this is the basic idea lemme kno what you guys think and any advice is welcome...thanx is advance
Goal- long term is recomp..short term is lose fat in mid section and gain muscle with concentration on shoulders,biceps,chest...
Height- 5'10.5" Weight-171lbs BF-15%-18% estimated (95% of fat is in midsection)
Biceps-13.75 in. Chest-42in. Waist-37 in
Stack- basically the gaspari stack but dosed out for a longer period
wk 1- hdlg 1 cap daily
wk 2- hdlg 1 cap daily
wk 3- hdlg...x-factor half dosage
wk 4-hdlg...x-factor reg dosage
wk 5 -xfactor, ebol, activate
wk 6- xfactor, ebol activate
wk 7- xfactor, ebol activate
wk 8 ebol activate
I will also be taking creatine mono (low dose), super pump pre-workout, sizeon, whey and cassein protien
Diet and Exercise Routine
930- light cardio (usually bike or jog on treadmill), push-ups/sit-ups/pull-ups
whey protien or myoplex shake (banana, strawberries, oats)
eggs ( 3-4 eggs, mixed with lowfat cheese, onion, pepper
coffee
multi-v, BCAA's, creatine mono, main supp. (halo or xfactor ect.)
1100-meal supp bar
small whey shake
peanuts
100- antipasta or chicken ceasar salad, or tuna
water, creatine mono, other dosages of supp
400- whey sake
BCAA's, super pump
4-6- 3 sets ea. exercise, 10-12 reps (70%,80%,90%), at least 3 exercises per muscle
workout (warm-up basketball or soccer)
M-Back, Bi's then 30-40mins treadmill
T-Abs, shoulders 30-40mins treadmill
W-Chest, Tri's 30-40 treadmill
TH-Legs, Abs, Shoulders
F-Back, Chest, Bi's 30-40 treadmill
S-30-40 bike or long run or core muscles
S-Tri's, Shoulders
600-Whey shake ( peanut butter, bananas, oats ), sizeon
700-grilled chicken breast or salmon when i have $
asparagus or some veg
juice
900-chicken quesadilla ( onion,cheese,peppers ), tuna
1030-light cassein shake, sizeon
peanuts, dried fruit
Bed-gutamine, arginine novedex xt
**some days and times the food might vary but this is the basic schedule...saturday will probably be a less intense day with more carbs