09-20-2004, 07:28 PM #1
15 weeks bulking diet (workout included) please be harsh!
I have also posted this in the workouts forum.
6’6”, 260lbs 15% body fat or near enough 28yo.
Going to be doing a bulking cycle in January next year running the following.
Sustanon - Week 1-10, 500mg/week (250mg mon & thurs)
D-bol- Week 1-4, 35mg/day (25 if i get pain)
Nolva- Week 1-15, 20mg/day
Clomid- Week 13-15, Day1, 300mg; Day2-14, 100mg/ed; Day15-21, 50mg/ed (start 2 weeks after last sust. shot)
Femera-Week 1-15, 0.25mg ed
- squats/leg press (sets of 12, 8, 5) old injury makes it hard to do squats all the time.
- lunges (sets of 12, 8, 5)
- leg extensions (sets of 10, 8)
- leg curls (sets of 12, 8, 5)
- calf raises (sets of 15, 12, 10)
- bench press (sets of 10, 8, 6)
- incline bench press (sets of 10, 8, 6)
- pec fly (sets of 10, 8, 6)
- close grip bench presses (sets of 10, 8)
- lying triceps extensions/"skull crushers" (sets of 10, 8)
- military press (sets of 10, 8)
- upright rows (sets of 10, 8)
- wide grip chin-ups (sets of 10, 8, 6)
-bent over rows (sets of 10, 8, 6)
- dead lifts (sets of 10, 8, 6)
- barbell curls (sets of 10, 8, 6)
- wrist curls (sets of 12, 10, 8)
Tuesday, Thursday, Saturday, Sunday rest and early morning cardio on a couple of them if i feel like it.
Cardio 2-3 times a week just to keep my heart pumping.
I am going to be mixing this up a little with a low weight high rep workout every third week to keep my muscles guessing.
Trying to keep up to at least 4500 cal /day
8 Egg Whites 2 whole egg omlette, 1.25 Scoop Of Whey Protein, 1 cup oatmeal
62.5g protein / 67.5g carbs / 5g fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies, 125g pasta
70g protein / 102g carbs / 20g fat
2 Chicken Breast, 1 and a half cup Brown Rice
75g protein / 84g carbs / 4.5g Fat
2 Cans of Tuna, 1 Tbsp lite Mayonnaise, Veggies
60g protein / 2g carbs / 9g Fat
Meal 5: PWO
Post workout super shake:
1.7oz Myoplex deluxe, 20g MSM/Glucosamine/Chondroitin powder, 1tbs UDO’S choice oil, 1 scoop GNC 100% whey protein, 1tbs Spirulina powder mixed in 500ml full fat milk.
48.1g protein / 46.2g carb / 38.5g fat
Boneless Skinless Chicken Breast, 2 slices whole wheat bread, ½ cup Brown Rice (Measured Uncooked), ½ cup mixed salad sprouts
56g protein / 100.5g carbs / 3g fat
Meal 7: Pro/Fat
Turkey, 125g pasta
65g protein / 105g carbs / 2.8g fat
Meal 8: Before Bed
3 Scoops of Whey Protein, 1 Tbsp. UDO’S Choice oil
63g protein / 3g carbs / 29g Fat
499.5g protein = 1998c
468.7g carbs= 1874c
110.7g fat= 996c
Total calories= 4868c not including fruit throughout the day liver tonics or anti oxidants. Will slowly increase this throughout the 15 weeks.
Please critique as harshly as possible cause this is just the first draft and i still got alot of fine tuning to do.
Last edited by spoonta66; 09-20-2004 at 07:32 PM.
09-20-2004, 07:37 PM #2
Start by changing your sust to eod. I know it sucks but it will help a lot. The prop in the sust is fast acting so if you only shoot two times a week, the prop is almost doing nothing. I had someone send me a chart on the test levels on prop, and you would be supprised how fast your levels drop doing even eod. Maybe try just cyp two days a week if you don't want eod or ed injections.
09-20-2004, 07:41 PM #3
your pwo shake shouldn't have any fat, and go 2 : 1 ratio carbs : pro...sust EOD instead E4d...other than that your golden i'd say.
**** thats alot of food though...youre huge
09-20-2004, 07:46 PM #4
ok ill cut the oil from it and add it to another meal. but unfortunatly with the 1ml amps its going to be next to impossible to get eod injections maybe i will get some more sust and run every 3 days?
09-20-2004, 07:50 PM #5
if you are thinking about getting more sust, and because its a 10wk cycle, why dont you go ahead and buy Test Enate? only need two 10ml vials for 500mg ew...shoot every 3.5 days.
09-20-2004, 07:50 PM #6Originally Posted by spoonta66
09-20-2004, 08:10 PM #7
i was thinking about getting a 20ml vial but was worried about the amount i would lose. its also almost impossible to get anything in oz that isnt fake, way overly priced (seen test at $100 ml) or customs confiscated.
Last edited by spoonta66; 09-20-2004 at 08:12 PM.
09-21-2004, 05:08 PM #8Associate Member
- Join Date
- Sep 2004
i find it so hard trying to make up a bulking diet...spoonta looks like u know what your talking about. Any tips?
09-21-2004, 06:10 PM #9AR Hall of Fame
Originally Posted by Unknown$$
- Join Date
- Dec 2002
Check out the bulking sticky atop the page. Very thorough and easy.
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