Clean bulker critique a couple pics and stats and goals

[lonelysoldier1988]

Age: 22
Weight: 202
BF%: 20%
Height: 5-10
Training exp: Off and on for 3 years, truly ready to take seriously.
Life situation: Just got my first apartment, and own kitchen.

The Diet:


Meal 1 Pre


8 Egg Whites 135 24 0 0
1.5 Cup Oats 450 15 80 7.5



Supplements: Multi V, Fish Oil, Vit C, Creatine


Jack3d 3 Scoops + Bcaas

Intra: 32oz *****ade + BCAAS + 1 Scoop whey 330 24 60 0

Meal 2 PWO

2 Scoops Whey 260 48 8 3
1.5 Cup Oats 450 15 80 7.5

Supplements: Vit C, Creatine


Meal 3

8oz Chicken 240 40 0 5
1.5 Cup Brown Rice 225 7.5 60 0
2 Cups Broccoli



Supplements: Fish Oil


Meal 4

2 Can Tuna 200 40 0 0
1 Cup Brown Rice 150 5 40 0
2 Cup Broccoli




Meal 5

2 Can Tuna 200 40 0 0
.5 Cup Brown Rice 75 2.5 20 0
1 Tbsp Olive Oil 120 0 0 14
2 Cup Broccoli


Meal 6

2 Scoop Whey 260 48 8 3
1 Tbsp Olive Oil 120 0 0 14


Meal 7

2 Scoop Casien 260 48 8 3
2 Tbsp Peanut Butter 200 8 5 16


Supplements: Multi V, Fish Oil, Vit C

3600 350 360 70

** I actually think I maybe carb sensitive? But not very sure, are the macros good?

Goals:

** 12 weeks on 1 week off for the next 6.5 months

** Looking to stay around 18-20% and want to get to about 220-225



Training program:

Monday: Push

Flat Bench
Seated Shoulder
Skull Crushers

45m low intensity cardio


Tuesday: Off? or should I do cardio?


Wendsday: Pull

Pull Ups
Bent Over Rows
Dead lift
BB curl

45m low intensity cardio

Thursday: Off, Cardio?

Friday: Legs

Back Squat
Leg Press
Front Lunge

45m cardio low intensity

Saturday-Cardio?

Sunday OFF rest

Pretty much keeping track of my wieght making sure workouts are more intense then the week prior, taking each set to complete muscular failure. Keeping trak of my half reps and 1/4 reps really focusing on my form.

Thanks guys!

[lonelysoldier1988]

on off days carbs go down by 60 cause no intra drink

[yungone501]

Gear or natural?

[lonelysoldier1988]

natural

[lonelysoldier1988]

am i taking the right appoarch with everything?

[Sgt. Hartman]

How did you have your body fat tested? Hard to tell from the pic but unless your stomach is drastically different from the rest of your upper body there's no way you're 20% - more like 15%.

I personally don't like parts of the diet b/c I think when bulking your carbs should be spread out evenly throughout the course of the day instead of front loaded like you have it. 80gr of carbs is a lot unless you're a very hard gainer. Food choices look pretty good though (I would drop the gatorade). Cals look too high also - I have your maintenance at about 2600. I would start by adding 500 to that and making adjustments from there based on results.

I don't like your workout at all. The only body part you're training enough is back and that's only once a week. You only do 1 exercise per week for bi's/tri's/delts/chest?

Just my opinion - maybe someone else will chime in.

[MACHINE5150]

How did you have your body fat tested? Hard to tell from the pic but unless your stomach is drastically different from the rest of your upper body there's no way you're 20% - more like 15%.

I personally don't like parts of the diet b/c I think when bulking your carbs should be spread out evenly throughout the course of the day instead of front loaded like you have it. 80gr of carbs is a lot unless you're a very hard gainer. Food choices look pretty good though (I would drop the gatorade). Cals look too high also - I have your maintenance at about 2600. I would start by adding 500 to that and making adjustments from there based on results.

I don't like your workout at all. The only body part you're training enough is back and that's only once a week. You only do 1 exercise per week for bi's/tri's/delts/chest?

Just my opinion - maybe someone else will chime in.

I agree with the BF being somewhere around 15-17% but as for the TDEE, I respectfully disagree.. i calculated your tdee for moderate exercise at 3180.. so you are good at 3600 calories.. if not a few more..

i personally do the same thing with my carbs.. only eat steak/chicken/fish after 6 pm.. with leafy greens of course just for the fiber..

your diet looks good to me.. but i am no expert in this.. hopefully GBrice will chime in later in the day..

as for your workout program i recomend maybe adding DB Bench or similar to your workout.. only three exercises does not seem to be enough.

Only thing i may recommend is perhaps getting some tilapia or similar white fish and eat some of that instead of the canned tuna if you can afford it.. it is relatively cheap and i don't know about you but eating your food out of a can all the time makes me go insane.. tilapia or similar with a bit of lemon over it is a great alternative with same macros

[Sgt. Hartman]

Everybody has to learn on their own their bodies caloric needs. Those online TDEE calculators are highly inaccurate, usually high. I used LBM X 15 which is close for a lot of people.

[MACHINE5150]

Everybody has to learn on their own their bodies caloric needs. Those online TDEE calculators are highly inaccurate, usually high. I used LBM X 15 which is close for a lot of people.

yeah.. your right

[lonelysoldier1988]

ok i could post more pics, I actually went to pulse fitness, dave pucinella measured my BF% I was thinking about doing his program and paying the 85$ do u guys think its worth it? or just stick here with u guys

[lonelysoldier1988]

used a calip and he put it on my back belly tri and another place i cant remember

[lonelysoldier1988]

posting pics in a few