Full routine including diet for 15 week bulk.
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
Workout
Monday
Legs:
- 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)
Wednesday
Chest:
- bench press (sets of 10, 8, 6)
- incline bench press (sets of 10, 8, 6)
- pec fly (sets of 10, 8, 6)
Triceps:
- close grip bench presses (sets of 10, 8)
- lying triceps extensions/"skull crushers" (sets of 10, 8)
Shoulders:
- military press (sets of 10, 8)
- upright rows (sets of 10, 8)
Friday
Back:
- wide grip chin-ups (sets of 10, 8, 6)
-bent over rows (sets of 10, 8, 6)
- dead lifts (sets of 10, 8, 6)
Biceps:
- barbell curls (sets of 10, 8, 6)
Forearms:
- 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
Meal 1:
8 Egg Whites 2 whole egg omlette, 1.25 Scoop Of Whey Protein, 1 cup oatmeal
62.5g protein / 67.5g carbs / 5g fat
Meal 2:
Lean Ground Beef, ¼ cup swiss cheese, green veggies, 125g pasta
70g protein / 102g carbs / 20g fat
Meal 3:
2 Chicken Breast, 1 and a half cup Brown Rice
75g protein / 84g carbs / 4.5g Fat
Meal 4:
2 Cans of Tuna, 1 Tbsp lite Mayonnaise, Veggies
60g protein / 2g carbs / 9g Fat
Workout
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
Meal 6:
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.
