Bulking diet/Workout help

Pats2006

New member
Quick stats: 29 years old, about 5' 10” - 5' 11' and I weigh around 177lbs

I am just looking for some advice. I am looking at putting on some muscle. I think my body is in descent shape right now.. Never had a problem with weight. I worked out for 4 – 5 years then tore my laybrum in my shoulder then stopped everything for 3 years due to 3 surgery's so I packed on some weight nothing crazy. Went up to 190 but lost that quick once I went on a diet and started working out again.. I am currently going to the gym 6 days a week. My workout routine has gone as followed:

Day 1: Back/Bicepts
Day 2: Chest/Tricepts
Day 3: Shoulders/Traps
Day 4: Off
Day 5: Back/Bicepts
Day 6: Chest/Tricepts
Day 7: Shoulders/Traps

I dont workout legs. Should I change this and do some deadlifts and squats? Should I starts lifting heavy and do like 4 sets 6-8 reps each? I feel fine with one day off a week, but think I should take at least 2 days right?


My diet has looked somewhat like this


Morning


Breakfast (6:30am)

cal protein
2 bagels = 220 5
PB = 380 16
OJ = 120 1
2 eggs = 140 12

Midmorning (7am)

Shake 110 22
Milk 80 8


Banana 105 1 (10:00am)
Shake 110 22


Lunch (12:30 -12:45pm)

Tuna 120 26 (2 cans)
Weat bread 100 ?



Apple 95 (2-3pm)
Shake 110 22


(gym 5:30 -6pm)

(7ish)

Shake 110 22
Milk 80 8


Dinner (7-730)

Beans 238 13
Chicken Brest 258 38
Baked Potato 128 3
Cheese (x2) 200 10


9:30 - 10 Sleep

Shake 110 22


Grand Total = 2704 calories 229 protein

I know I need to add some more calories any advice.. I am kinda on a budget. The only thing that I will not eat is fish.. Should I maybe pickup some weight gainer and add maybe one shake of that in? I figured I would throw this out there and let you guys critique it.

Thanks for the help in advance!
 
not to be a ****, but I almost stopped reading when you said you didn't do legs. DO LEGS! And idk about you, but doing back 2 times a week hard is not good for most.

Secondly, I wouldn't pick up a powder weight gainer. They are a complete waste of money. Look around for recipes on here to make your own, you can find plenty. I'm not exactly a nutritionist, but i know that 2700 calories isn't enough! EAT, EAT, EAT!
 
I am going to add legs, I have just never don them because I have huge legs.

How about something like this, I am just trying the best way to work out and give my muscles enough time to rest. Going go start my next cycle in Jul so I want to get everything right.

Day 1: Back/Bicepts
Day 2: Chest/Tricepts
Day 3: Off
Day 4: Shoulders/Traps
Day 5: Legs/Abs
Day 6: Off
Day 7: Back/Bicepts
Day 8: Chest/Tricepts
 
5'11" and 177? You need to add a LOT more calories if you want to put on any size. Don't worry about a totally clean diet. Thats what cutting is for(if thats your thing). You need more carbs as well i'd say. Throw some brown rice in there somewhere and STEAK! steak will meat on you like a mofo. Powdered milk would be better than a meal replacer imo. Gainers are a lazy mans meal and don't get utilized all the way in most people. As far as your workout... SQUAT! If you want to get big, get under the f8ckin bar bro! ATG squats, front squats, box squats, back squats, high squats, low squats, jumping squats. Any squat is better than no squat. Thats your size builder right there. It looks like you may have the potential to over train also with the split you got going on. Can't say for sure without seeing your exercises/sets/reps. Oh and deadlifts are another full body exercise that is awesome for mass. Good luck!
 
Have you thought about a 5 on and two routine? I recently switched from a 6 day routine where every body part got hit twice b/c it is just too much on your body for recovery. I went to:
Monday Chest
Tuesday Back
Wednesday Rest
Thursday Shoulders
Friday Legs
Saturday Bis/Tris

It works for me giving full recovery and I will flip flop things if something is too sore. And EAT you should be atleast at 4000 cals and more to really bulk up. Good luck
 
like the rest said...eat some more...
Extra virgin olive oil...(i mix it into my shake)
snack on some nuts (i prefer plain due to sodium intake)
there are a lot of snacks you can pick up that are low in fat high in calories that are cheap...

here's an example i found online...you can switch up the different sources of carbs and such...

Training Day Menu

Meal 1: 8 a.m.
10 egg whites
11⁄4 cups oatmeal (dry measure) or 11⁄2 raisin bagels
8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat

Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.
Whey protein shake (2 scoops)
6-8 rice cakes*
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat

Meal 4 (postworkout): 3 p.m.
8 oz. turkey breast
2-3 cups cooked pasta or white rice*
1 whole-grain roll^
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat

Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
1 piece fruit^
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat

Meal 6: 9 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

DAILY TOTALS: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat

* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
^ Optional. If you start the plan and find you’re adding bodyfat, drop this menu item.

Non-Training Day Menu

Meal 1: 8 a.m.
10 egg whites
2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat

Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Meal 4: 3 p.m.
8 oz. turkey breast
1 cup brown rice
2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat

Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat

Meal 6: 9 p.m.
8 oz. chicken breast
Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat

DAILY TOTALS: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat
 
gus.medrano said:
like the rest said...eat some more...
Extra virgin olive oil...(i mix it into my shake)
snack on some nuts (i prefer plain due to sodium intake)
there are a lot of snacks you can pick up that are low in fat high in calories that are cheap...

here's an example i found online...you can switch up the different sources of carbs and such...

Training Day Menu

Meal 1: 8 a.m.
10 egg whites
11⁄4 cups oatmeal (dry measure) or 11⁄2 raisin bagels
8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat

Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.
Whey protein shake (2 scoops)
6-8 rice cakes*
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat

Meal 4 (postworkout): 3 p.m.
8 oz. turkey breast
2-3 cups cooked pasta or white rice*
1 whole-grain roll^
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat

Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
1 piece fruit^
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat

Meal 6: 9 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

DAILY TOTALS: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat

* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
^ Optional. If you start the plan and find you’re adding bodyfat, drop this menu item.

Non-Training Day Menu

Meal 1: 8 a.m.
10 egg whites
2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat

Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Meal 4: 3 p.m.
8 oz. turkey breast
1 cup brown rice
2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat

Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat

Meal 6: 9 p.m.
8 oz. chicken breast
Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat

DAILY TOTALS: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat
Click to expand...

no offense bro but those fats are way too low......
 
not trying to beat a dead horse here but everyone is right. From the looks of your training regimen you are all upper body. So yes, hit legs hard and heavy. If you only gained 13 pounds from a 3 year layoff then it sounds like you are a hardgainer. Been there, done that. You need to stuff your face every chance you get with heavy carbs and lots of protein (chicken and beef). Dont worry about calories. When you eat, get full, and eat some more. Sure, you will gain some bodyfat but as a hardgainer you can just look at a clean diet and treadmill and lose bodyfat. When I was 29 I weighed 205 at 6'5 and 10% bf. Now I am 32 and I weigh 265 at 10% bf offseason.
 
Thanks everyone for the good input. I think that I am going to try the

Monday Chest
Tuesday Back
Wednesday Rest
Thursday Shoulders
Friday Legs
Saturday Bis/Tris

I am going to start to up my intake as best as I can. I am trying to get my routine and diet down before I start my mdrol cycle.
 
Pats2006 said:
Thanks everyone for the good input. I think that I am going to try the

Monday Chest
Tuesday Back
Wednesday Rest
Thursday Shoulders
Friday Legs
Saturday Bis/Tris

I am going to start to up my intake as best as I can. I am trying to get my routine and diet down before I start my mdrol cycle.
Click to expand...

if you want some focus on bis/tris, then leave saturday as an off day, do tris monday after chest, do bis tuesday after back, then do tris again after shoulders, and bis after legs.

Definitely need to add more healthy fats to your diet, which will also help add calories. Add natural pb to the shakes, use some on the apple you have as a snack. Its an easy extra 600 calories that way
 
Just gotta see what works. Everything gets tweeked as you learn what makes you grow, not gonna be the same for everyone.
 
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