powerpunk5000
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So iv been trying to bulk up, I am about 5'7 130-135 lbs.
I have been lifting on and off for a few years.
It seems like I cant get passed this threshold of weight or its happening slower then it has in the past.
My diet looks like this:
Mourning
Mass shake:
2 packets oats-200 cals
1 banana- 100 cals
1 scoop protein- 100 cals
2 tbs pb- 200 cals
1 cup almond milk- 80 cals
Lunch:
Something like birds eye protein lunch
About 640 cals
9 grams fat
100 grams carbs
28 protein
Also a gronola bar
200 cals
Then dinner
Something like a black bean buger on a roll and a cup of greek yougert before bed
About 400 cals there
Plus mis cals from coffee and drinks ect.
Training looks like this
Chest/tris/shoulder
Chest press
1 set 20+ reps
3 sets 6-10 reps
Incline press
1 set 20+
3 sets 8-10
3 sets of weighted dips
3 sets of machine flys not to heavy
10-15 reps
Machine shoulder press
2 light sets 20 reps or more
4 heavy sets 8-10
Triceps pushdown
2 light sets
4 heavy
Then optional shoulder flys if i feel up to it.
Back/bis
4 sets of lat pull downs
1 light
3 heavy
4 sets rows
1 light
3 heavy
Lat pull down
3 sets 8-12
Bicep preacher curl
4-5 sets
2 light
3-4 heavy
Then 3 sets of side roman chair eith weights
Legs
5 sets leg press
1 light 4 heavy
Leg curls
3 heavy
Hampstring curl
3 heavy
Calf press
4 heavy
I usally do back and chest days 2x a week and legs once
I have been lifting on and off for a few years.
It seems like I cant get passed this threshold of weight or its happening slower then it has in the past.
My diet looks like this:
Mourning
Mass shake:
2 packets oats-200 cals
1 banana- 100 cals
1 scoop protein- 100 cals
2 tbs pb- 200 cals
1 cup almond milk- 80 cals
Lunch:
Something like birds eye protein lunch
About 640 cals
9 grams fat
100 grams carbs
28 protein
Also a gronola bar
200 cals
Then dinner
Something like a black bean buger on a roll and a cup of greek yougert before bed
About 400 cals there
Plus mis cals from coffee and drinks ect.
Training looks like this
Chest/tris/shoulder
Chest press
1 set 20+ reps
3 sets 6-10 reps
Incline press
1 set 20+
3 sets 8-10
3 sets of weighted dips
3 sets of machine flys not to heavy
10-15 reps
Machine shoulder press
2 light sets 20 reps or more
4 heavy sets 8-10
Triceps pushdown
2 light sets
4 heavy
Then optional shoulder flys if i feel up to it.
Back/bis
4 sets of lat pull downs
1 light
3 heavy
4 sets rows
1 light
3 heavy
Lat pull down
3 sets 8-12
Bicep preacher curl
4-5 sets
2 light
3-4 heavy
Then 3 sets of side roman chair eith weights
Legs
5 sets leg press
1 light 4 heavy
Leg curls
3 heavy
Hampstring curl
3 heavy
Calf press
4 heavy
I usally do back and chest days 2x a week and legs once