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Rugby season is now over so I can focus on the gym. I was maintaining since jan. when i ended a havoc pulse and the season started. Well, i gained a little weight (3lbs maybe) this season. I wanna get a little more weight for fall season so I can just crush some B*tches! heres the plan:
Goal: Bulking up to 220+
Current stats: 196 @ 11%bf
6'3"
22 y/o
bench: 235 x 8
leg press: 8 plates x 8
military: 155 x 8
SUPPLEMENTS:
Week 1-4
Activate 1/2/1
Powerfull 1/2/1
Week 5-10
PHERA-PLEX Pulse 30/30/40/40 x 4 days a week
Weeks 11-15
Activate 1/2/1
Powerfull 1/2/1
Nolva
running the whole time:
Muscle milk (nice and fatty) 2 shakes a day
fish oil
multi
creatine mono
zma
EATS:
average day will be something like this:
600AM- 4 eggs and a sugary drank to replish my liver and some whole wheat toast
830AM- shake
1100AM- usually a huge chicken or turkey sammie
200PM- shake
400PM- whatever the girl cooks always has alot of protein... she knows whats up and its always alot
800PM- alot O' milk
Training:
this is what i used bout 12 months ago with great results
mon: back/bis/shoulders/abs
tues: chest/tris/legs
wed: off
thur: back/bis/shoulders/abs
fri: chest/tris/legs
sat/sun: off..... maybe cardio 1 days so im not dead when the fall season starts
thats about it... only time will tell now!!
Goal: Bulking up to 220+
Current stats: 196 @ 11%bf
6'3"
22 y/o
bench: 235 x 8
leg press: 8 plates x 8
military: 155 x 8
SUPPLEMENTS:
Week 1-4
Activate 1/2/1
Powerfull 1/2/1
Week 5-10
PHERA-PLEX Pulse 30/30/40/40 x 4 days a week
Weeks 11-15
Activate 1/2/1
Powerfull 1/2/1
Nolva
running the whole time:
Muscle milk (nice and fatty) 2 shakes a day
fish oil
multi
creatine mono
zma
EATS:
average day will be something like this:
600AM- 4 eggs and a sugary drank to replish my liver and some whole wheat toast
830AM- shake
1100AM- usually a huge chicken or turkey sammie
200PM- shake
400PM- whatever the girl cooks always has alot of protein... she knows whats up and its always alot
800PM- alot O' milk
Training:
this is what i used bout 12 months ago with great results
mon: back/bis/shoulders/abs
tues: chest/tris/legs
wed: off
thur: back/bis/shoulders/abs
fri: chest/tris/legs
sat/sun: off..... maybe cardio 1 days so im not dead when the fall season starts
thats about it... only time will tell now!!