aramik
06-03-2009, 10:49 PM
Hey guys, so after reading a bit more I’ve decided to alter a few things related to my bulking process.
I’m currently weighting at about 70kg.
I want to increase my weight (mostly muscle mass) to around 80kg by the end of this year. So that’s a good 6 months ~ and I think its most likely a reasonable goal to reach.
Long term, I would like to hit around 98-105kilos and then prepare for a cut.
The end goal is to hit this weight with minimal fat, sure there will be some.. but don’t want to be fat....
In essence, I enjoy the gym. I love seeing progress and I believe being happy with your body, naturally will make your life money enjoyable in all aspects.. Mind, body and soul.
Previously, I was eating at intervals – but randomly. After quite a few tips from members on this board I realized to really take this up a notch I will need to take a little more care and log a lot more.
So instead of eating random foods (good foods! Not anything I see) I have worked out more of a meal plan.
So, enough of my little rant. Here is what I am now going to follow.
Note that I haven’t added in what hours I will be eating because it really depends on the week and what times I have to wake up for work. Each meal will be consumed 2-3 hours after the first.
Meals -
meal 1 - Breakfast – 3-4 eggs + banana + 2 fish oil tablets
meal 2- hours after breakfast – protein shake OR mixed veggies (tomato, carrot, celery, spinach, broccoli) + chicken breast (this depends purely on the day/ if I have the food ready)
meal 3 – 350g steak sirloin / chicken breast (pending on the day) + tomato
meal 4 – random sandwich from work cafeteria (they usually have chicken/pumpkin/lettuce/tomato and obviously bread (whole meal) OR rice + 2 cans of tuna. + 2 fish oils
At around this time I should be going to the gym...
meal 5 – protein shake straight after work out
meal 6 – rice + chicken + veggies or pasta + steak + veggies
Now I’ll go to bed =]
I have not calculated the calories/carbs/protein as of yet ~ I am still working on that..
I will also make sure to purchase some vit c, vit b and multi vits soon and throw those in around the day. At the moment my shake is some weight gainer I purchased a while ago (when I no clue) I’m waiting on finishing that then I plan on ordering from Protein Direct and getting myself a nice 10kg bag of whey.. I’m also considering their recovery X but not sure.. leaning towards it though.
I tend to put on fat quite easily around my waist and stomach even chest.. even though I’m a natural ecto.. So I cut down on carbs and kept them solely pre/post work out.
My meals will mostly look like that. Rice maybe replaced with pasta and maybe a shake will be replaced by tuna.. but more or less.. each day will look somewhat like that.
As for training, I’m mainly doing less reps 6-8 and heavy weight. After reading a few articles and seeing a few posts from MO, I’ve gathered it’s good to mix it up to hit all muscle fibres.. So every 4 weeks or so, I will change around to lower weight and less reps 10-12 reps.
My training looks something like this -
Monday – Legs
Leg press – I’m currently comfortably pushing 200kg kilos @ 3 sets and 8 reps.
Squats - 100kg, 3 sets need a spot on last two reps of third set.
Leg Extensions - Approx 85kg @ 3 sets.. last set is superset.
Calfs – using the smith that you place your neck under the rests (forgot the name) and also using the leg press but only lifting with part of my upper foot (if you know what I mean by this)
Tuesday – Chest/Tri’s
DB press – currently pushing 25kg @ 3 sets 8 reps.
DB flys – Currently pushing 20/22.5 @ 3 sets 8 reps.
Incline db press – currently pushing 17.5 @ 3 sets 8 reps
Decline db press – currently pushing 17.5 @ 3 sets 8 reps
Cable cross over – currently pushing (I’m not sure, only 3 bars on each side.. quite light – but I feel it a lot..) @ 3 sets 8 reps.
Abs - 3 sets of 20 situps sometimes with the medicine ball as well (if its not taken for ages) ( I also do abs at home about 2-3 times a week )
Tri pull down – pull down the one that has a 6 on it the standard weight goes up to max 8 so not sure how much that weights.. pushing it @ 3 sets 8 reps and last set is superset / till fail.
Tri pull thing that goes over your head.. no idea what its called. But doing basically the same as above and again till failure.
Wednesday – Day off for rest.
Thursday – Back & Bi’s
preacher curls @ 30kg 8 reps, 3 sets.
21’s @ 25kg - 1 set
hammer curls @ 17.5 3 sets 8 reps.
chin ups 3 sets, first two sets are 16 each and last set is till fail.
Lower back – 3 sets of 8 with 25kg disc in grasp.
Lat pull down – 75kg @ 3 sets 8 reps.
seated rows - against 6 on the weight out of the 8 standard weights on the machine – 3 sets 8 reps.
there’s a few other machines ( i forget the names, but I’m sure theres another 2 that I use and the weight is usually matching with what I do on the rows)
I know I should be doing dead lifts, but I can never get my posture right and I’m scared shitless of fucking up my back. I don’t see how faster or more effective gains in this area is worth damaging my back for life (but I will keep trying with just the bar to get it right (at home to avoid embarrassment)
I then attempt to do a wide grip pull up for lats but I never can.. even if doing it at the start of the session = fail. :/ I will keep trying.
Friday – Shoulders ( I still use the smith for the military presses, wasn’t training shoulders at all up until 3 months ago)
Military press – 3 sets @ 50kg 8 reps
Behind the head military press – 3 sets @ 40kg 8 reps
DB Delts – approx 22.5 kg @ 3 sets 8 reps.
DB shoulder (the one where you push it above your head) approx 20kg
Barbell shrugs – 3 sets @ 40kg
I have also started adding in some cardio (I will at the start of this week) running for 1 hour on a Saturday and Sunday.. I also read sex is cardio and is equivalent to running in some way.. so not trying to sound like a hero.. but that should help too? That’s a serious question <
I have almost gotten use to my sleeping pattern and believe for me personally, 9 hours sleep is needed to recover from my whole day.. gym & work. If I get less sleep then that I feel woozy in the mornings.
Anyways, that’s all for now.. I appreciate all constructive crit and look forward to all your responses.
Thanks for taking the time to read.
I’m currently weighting at about 70kg.
I want to increase my weight (mostly muscle mass) to around 80kg by the end of this year. So that’s a good 6 months ~ and I think its most likely a reasonable goal to reach.
Long term, I would like to hit around 98-105kilos and then prepare for a cut.
The end goal is to hit this weight with minimal fat, sure there will be some.. but don’t want to be fat....
In essence, I enjoy the gym. I love seeing progress and I believe being happy with your body, naturally will make your life money enjoyable in all aspects.. Mind, body and soul.
Previously, I was eating at intervals – but randomly. After quite a few tips from members on this board I realized to really take this up a notch I will need to take a little more care and log a lot more.
So instead of eating random foods (good foods! Not anything I see) I have worked out more of a meal plan.
So, enough of my little rant. Here is what I am now going to follow.
Note that I haven’t added in what hours I will be eating because it really depends on the week and what times I have to wake up for work. Each meal will be consumed 2-3 hours after the first.
Meals -
meal 1 - Breakfast – 3-4 eggs + banana + 2 fish oil tablets
meal 2- hours after breakfast – protein shake OR mixed veggies (tomato, carrot, celery, spinach, broccoli) + chicken breast (this depends purely on the day/ if I have the food ready)
meal 3 – 350g steak sirloin / chicken breast (pending on the day) + tomato
meal 4 – random sandwich from work cafeteria (they usually have chicken/pumpkin/lettuce/tomato and obviously bread (whole meal) OR rice + 2 cans of tuna. + 2 fish oils
At around this time I should be going to the gym...
meal 5 – protein shake straight after work out
meal 6 – rice + chicken + veggies or pasta + steak + veggies
Now I’ll go to bed =]
I have not calculated the calories/carbs/protein as of yet ~ I am still working on that..
I will also make sure to purchase some vit c, vit b and multi vits soon and throw those in around the day. At the moment my shake is some weight gainer I purchased a while ago (when I no clue) I’m waiting on finishing that then I plan on ordering from Protein Direct and getting myself a nice 10kg bag of whey.. I’m also considering their recovery X but not sure.. leaning towards it though.
I tend to put on fat quite easily around my waist and stomach even chest.. even though I’m a natural ecto.. So I cut down on carbs and kept them solely pre/post work out.
My meals will mostly look like that. Rice maybe replaced with pasta and maybe a shake will be replaced by tuna.. but more or less.. each day will look somewhat like that.
As for training, I’m mainly doing less reps 6-8 and heavy weight. After reading a few articles and seeing a few posts from MO, I’ve gathered it’s good to mix it up to hit all muscle fibres.. So every 4 weeks or so, I will change around to lower weight and less reps 10-12 reps.
My training looks something like this -
Monday – Legs
Leg press – I’m currently comfortably pushing 200kg kilos @ 3 sets and 8 reps.
Squats - 100kg, 3 sets need a spot on last two reps of third set.
Leg Extensions - Approx 85kg @ 3 sets.. last set is superset.
Calfs – using the smith that you place your neck under the rests (forgot the name) and also using the leg press but only lifting with part of my upper foot (if you know what I mean by this)
Tuesday – Chest/Tri’s
DB press – currently pushing 25kg @ 3 sets 8 reps.
DB flys – Currently pushing 20/22.5 @ 3 sets 8 reps.
Incline db press – currently pushing 17.5 @ 3 sets 8 reps
Decline db press – currently pushing 17.5 @ 3 sets 8 reps
Cable cross over – currently pushing (I’m not sure, only 3 bars on each side.. quite light – but I feel it a lot..) @ 3 sets 8 reps.
Abs - 3 sets of 20 situps sometimes with the medicine ball as well (if its not taken for ages) ( I also do abs at home about 2-3 times a week )
Tri pull down – pull down the one that has a 6 on it the standard weight goes up to max 8 so not sure how much that weights.. pushing it @ 3 sets 8 reps and last set is superset / till fail.
Tri pull thing that goes over your head.. no idea what its called. But doing basically the same as above and again till failure.
Wednesday – Day off for rest.
Thursday – Back & Bi’s
preacher curls @ 30kg 8 reps, 3 sets.
21’s @ 25kg - 1 set
hammer curls @ 17.5 3 sets 8 reps.
chin ups 3 sets, first two sets are 16 each and last set is till fail.
Lower back – 3 sets of 8 with 25kg disc in grasp.
Lat pull down – 75kg @ 3 sets 8 reps.
seated rows - against 6 on the weight out of the 8 standard weights on the machine – 3 sets 8 reps.
there’s a few other machines ( i forget the names, but I’m sure theres another 2 that I use and the weight is usually matching with what I do on the rows)
I know I should be doing dead lifts, but I can never get my posture right and I’m scared shitless of fucking up my back. I don’t see how faster or more effective gains in this area is worth damaging my back for life (but I will keep trying with just the bar to get it right (at home to avoid embarrassment)
I then attempt to do a wide grip pull up for lats but I never can.. even if doing it at the start of the session = fail. :/ I will keep trying.
Friday – Shoulders ( I still use the smith for the military presses, wasn’t training shoulders at all up until 3 months ago)
Military press – 3 sets @ 50kg 8 reps
Behind the head military press – 3 sets @ 40kg 8 reps
DB Delts – approx 22.5 kg @ 3 sets 8 reps.
DB shoulder (the one where you push it above your head) approx 20kg
Barbell shrugs – 3 sets @ 40kg
I have also started adding in some cardio (I will at the start of this week) running for 1 hour on a Saturday and Sunday.. I also read sex is cardio and is equivalent to running in some way.. so not trying to sound like a hero.. but that should help too? That’s a serious question <
I have almost gotten use to my sleeping pattern and believe for me personally, 9 hours sleep is needed to recover from my whole day.. gym & work. If I get less sleep then that I feel woozy in the mornings.
Anyways, that’s all for now.. I appreciate all constructive crit and look forward to all your responses.
Thanks for taking the time to read.