?how does this look?

[reichertc2009]

ok i am posting this to see if i am on a good nutritional schedual and ill take any help on tweaks i may need. my plan is this is a bulking schedual.



Current Nutritional plan: (during weight training week, NOT weekends)

0700- small bowl cereal (miniwheats), 1 scoop 100% whey

0800- workout (~ 1.1/2 hours)

after workout- 3 scoops Torrent™ (Nutrition info below)

1100- 5 whole eggs,2 wheat toast 12 oz,2% milk

1300- protien shake, NUTRABOLICS FORMULA: ISOBOLIC™ w/12oz 2% milk (Nutrition info below)

1500- 1 Peanut butter sandwich w/4 scoops peanutbutter on Oroweat® Protein Health wheat bread

1700- 12oz steak w/brown Jasmine rice, steam veggies (broccoli)
OR
8 oz salmon filet w/brown Jasmine rice, steam veggies (broccoli)
OR
2 4oz chicken breast w/brown Jasmine rice, steam veggies (broccoli)
OR
wheat pasta dinner w/turkey or chicken breast chunks
OR
Footlong Deli sandwich on wheat w/no condiments and double meat.(subway)

1900- same meal as 1700

2100- 1 Peanut butter sandwich w/4 scoops peanutbutter on Oroweat® Protein Health wheat bread

2300- protien shake, NUTRABOLICS FORMULA: ISOBOLIC™ w/12oz 2% milk (Nutrition info below)

NOTE: All foods cooked with olive oil, eggs are ***** and everythings low fat, minimal sugars.

Average meal consumption facts:
Calories: ~ 3200g - ~ 4000g
Carbs: ~ 400g - ~ 460g
Protien: ~ 280g - ~ 350g

Current supplements:

NUTRABOLICS FORMULA: ISOBOLIC™ Protein
Torrent™ : Post-workout Anabolic Muscle Mass Activator Protien w/Waxiemaze
ALR industries. Chain’d Out™ (BCAA powder mix)(take during workouts)
Nutritox™ MALE 4-A-DAY FORMULA with DAILY DETOX BLEND™ multi-vitamin

[FireGuy]

Few things,
*Your average meal consumption is more variable than it should be. Those are very big gaps.
*You did not state your ht/wt and bodyfat % so there is really no way of knowing whether or not the calories listed are where they need to be.
*You did not state what your goal is. I know you stated "bulking schedule" but that really isnt nearly specific enough to qualify as a goal.
*The weekends make up nearly 30% of your time so if you are only "dieting" during the week I would not expect much progress.
*Your food choices need quite a bit of work but I will refrain from detail until the above questions are answered.

[reichertc2009]

I am:
26
5'9"
192 lbs
Bf: ~10, not sure though havnt got tested yet
training: 2 years solid
Goals: compete in the near future, bulk as much as possible for a few years and see where i am. train 4-5 days a week. s/s rest days
MONDAY- Chest/Tri: w/15-20 min interval cardio after wheights (stair steppers)
SET REPS WEIGHT
INCLINE 1 20 (OLYMPIC BAR)
(BARBELL) 2 12 135
3 10 155
4 10 185
5 8 205

INCLINE 1 12 130 (65LBS. each)
(Dumbell) 2 10 140
3 8 190

FlatBench 1 12 135
(BARBELL) 2 10 185
3 10 205

Cable
cross-overs 1 12 45 (each hand)
2 10 50
3 10 50

Scull-Crusher 1 15 50
(EZ-Bar) 2 12 60
3 12 70
4 10 80
5 10 80

2 Arm overhead 1 75 15
dumbell press 2 95 12
3 100 12
4 110 10

Machine Dips 1 180 15
2 190 12
3 200 10


T- Back/Bi (includes light "traps" workout)

SET REPS WEIGHT
PULL-UPS 1 10 (bodywheight)
2 8 (bodywheight)
3 8 (bodywheight)
4 8 (bodywheight)
5 8 (bodywheight)

Bentover 1 20 (OLYMPIC BAR)
Barbell rows 2 15 95
3 15 135
4 12 185
5 10-12 225
5 10 185

Seated 1 15 150
cABLE-ROWS 2 12 180
3 10 190
4 8 200

Bentover 1 12 85
Dumbell-row 2 10 95
3 10 100
4 8-10 110


Dumbell shrug 1 15 75
2 15 85
3 12 95
4 10-12 110

barbell Behind 1 12 135
back shrug 2 12 155
3 10 175

Standing 1 15 (OLYMPIC BAR)
Barbell curl 2 10 85
3 8 105
4 8 105
5 8 85

Sitting 1 12 25 (each hand)
Dumbell curl 2 10 30
3 10 35
4 8 35

ONE ARM
Preacher curl 1 10 25
2 8 30
3 8 30
4 8 25

Alternating 1 15 30
hammer curls 2 10 40
3 10 45
4 10 50
5 10 55
6 10 50

reverse ez-bar 1 12 45
curls 2 10 50
3 10 60


W- Legs/abs (Quads,Hams,Calves)

SET REPS WEIGHT
Squats
(Barbell) 1 15 (OLYMPIC BAR)
2 12 135
3 10 185
4 10 205
5 8-10 225
6 8 225
7 10 155

(superset 1 25 45
seated calf 2 20 70
raisers) 3 20 90
4 20 115
4 20 115


Leg Press 1 15 270
2 15 450
3 12 630
4 12 720
5 10 900
6 8 1000
7 10 630

(superset 1 20 270
standing calf 2 20 360
raisers) 3 20 450
4 20 450

Front leg 1 15 135
extantion 2 15 145
3 12 175
4 10 185

Lying rear
leg extentions 1 15 120
2 15 150
3 12 180
4 10-12 200
5 10 175

T- Sholders/Forarms (includes light "traps" workout)

SET REPS WEIGHT
Military
overhead press 1 20 (OLYMPIC BAR)
(Barbell) 2 15 90
3 12 135
4 12 155
5 10 180
6 8 200
7 10 160

Military 1 15 60(each hand)
overhead press 2 12 70
(dumbell) 3 10 75
4 10 80
5 8-10 85

Side dumbell 1 15 30
raise 2 12 35
3 12 40
4 10 45
5 10 50
6 10 45

(Superset FONT 1 10 35
Dumbell raise 2 10 40
Alternating) 3 10 45
4 10 50
5 10 50
6 10 45

(GIANTset rear 1 12 25
delt dumbell 2 12 30
raises) 3 10 35
4 10 40
5 10 35

Dumbell shrug 1 15 75
2 15 85
3 12 95
4 10-12 110

barbell Behind 1 12 135
back shrug 2 12 155
3 10 175

rear barbell 1 25 90
wrist curl 2 20 135
3 15 155
4 12 165
5 12 155

seated reverse 1 12 40
wrist curls 2 10 50
3 10 60

F- Light Bi workout, Abs (hit abs today if i missed them on leg day due to lack of energy),w/15-20 min interval cardio after wheights (stair steppers)

SET REPS WEIGHT
decline bench 1 40 (bodywheight)
sit-ups 2 30 25 (plate)
3 30 25
4 20 35
5 30 (bodywheight)

machine 1 25 80
crunches 2 25 100
3 20 120
4 15-20 135
4 15 120


S-S OFF

[cmdace18]

i didn't know frosted mini-wheats and subway sandwiches help you get in unbelievable shape to compete in the near future, haha

0700- small bowl cereal (miniwheats),

1700- Footlong Deli sandwich on wheat w/no condiments and double meat.(subway)

[FireGuy]

Your total daily calories look to be fairly close to where they need to be although I have a feeling 10% bf might be a bit low. (just a feeling) As posted above frosted mini wheats, footlong deli sandwiches and peanut butter sandiches throughout the day are not doing you any good.

Your workout program looks decent although your bench and squat are pretty close in weights which means your legs REALLY need to be worked. Especially at 5'9 you should be a squatting machine. I would also check your form on your side laterals (shoulders)
45-50 lbs is a ton of weight. I have a feeling there is a bit of swinging and momentum taking place there. For reference I work my way up to 25's and on a good day I might do 30's.

Post up a picture if you get a chance.