Strygwyr
New member
hi every1 wut do u guys think of my bulk plan
workout only 3 days a week MONDAY,WEDNESDAY,FRIDAY( worked best for me in the past)
Workout Consists of:
MONDAY=Chest,Biceps
WEDNESDAY=BACK,TRICEPS
FRIDAY=SHOULDER,LEGS
-i usually go for high intensity which mean rest time is 10-20 sec
-sets and reps would be 4 sets of 8 reps per exercise
-finish everything within 45 min. if i finish earlier i usually add couple of more exercises
to finish off muscle
+NUTRITION+
i follow the book Nutrient Timing system
Meal 1: 7 eggs,1/2 cup oatmeal,cheese,water,Multivitamins
Meal 2: 1 can Tuna,Rice,water
Meal 3: 1/2 lbs steak,Rice,Water
PreWorkout= WhiteFlood or jacked
Intra = Extend,10grams of maltodextrine
Postworkout = Milk,Whey,3grams of leucine,1gram of glutamine, 45 grams of maltodextrine
1000mg Vit C, 400 mg Vit E
2 hours later = Milk,Whey,3 grams of leucine,1 gram of glutamine 10 grams of maltodextrine
Last meal could be anything from Fish or steak,rice, water or coolaid
(if wondering why 2 protein shakes..trying to extend anabolic window from 2 hours to 4 hours as stated
on NUtrient Timing System)
Btw im trying to reach 200 lbs natural i hope this plan can be the solution and my fat % cant really tell but looking good right now i just go for wut i see in the mirror same for everything i dont count calorie nor carbs i just go with wut i see and wut i feel :thanks:
workout only 3 days a week MONDAY,WEDNESDAY,FRIDAY( worked best for me in the past)
Workout Consists of:
MONDAY=Chest,Biceps
WEDNESDAY=BACK,TRICEPS
FRIDAY=SHOULDER,LEGS
-i usually go for high intensity which mean rest time is 10-20 sec
-sets and reps would be 4 sets of 8 reps per exercise
-finish everything within 45 min. if i finish earlier i usually add couple of more exercises
to finish off muscle
+NUTRITION+
i follow the book Nutrient Timing system
Meal 1: 7 eggs,1/2 cup oatmeal,cheese,water,Multivitamins
Meal 2: 1 can Tuna,Rice,water
Meal 3: 1/2 lbs steak,Rice,Water
PreWorkout= WhiteFlood or jacked
Intra = Extend,10grams of maltodextrine
Postworkout = Milk,Whey,3grams of leucine,1gram of glutamine, 45 grams of maltodextrine
1000mg Vit C, 400 mg Vit E
2 hours later = Milk,Whey,3 grams of leucine,1 gram of glutamine 10 grams of maltodextrine
Last meal could be anything from Fish or steak,rice, water or coolaid
(if wondering why 2 protein shakes..trying to extend anabolic window from 2 hours to 4 hours as stated
on NUtrient Timing System)
Btw im trying to reach 200 lbs natural i hope this plan can be the solution and my fat % cant really tell but looking good right now i just go for wut i see in the mirror same for everything i dont count calorie nor carbs i just go with wut i see and wut i feel :thanks: