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ATM I'm 205 lbs, 12% bf
Breakfast
3 whole eggs
1 1/2 cups of oat meal mixed with a 50 gram protein shake (optimum whey)
1 banana
Lunch
8-12 oz chicken breast (depending on the size)
2 cups whole wheat pasta
Pre workout
50 gram whey shake
4 slices rye toast with 2 Tbsp. grape jam
Post workout
75 grams of carbs from ultra fuel mixed with 50 grams whey
Dinner
1 chicken breast (8-12 oz.)
1 sweet potato or cup of brown rice
1 cup peas, corn and carrots
Water intake is over a gallon a day
Height?
specific goals?
workout?
5'11
just putting on nice mass
Workout:
Shoulders
Behind the head military 8-6-4-1
Power Military 8-6-4-1
DB shurgs 3x 16
DB shoulder press
Reverse grip DB shoulder press
DB Lat raises
Bi's n tris
Legs
Squat 8-6-4-1
Power squat 8-6-4-1
Front squat 8-6-4-1
lunges 8-6-4
Hamstring curls 8-6-4
Quad extensions 8-6-4
Chest
Bench 8-6-4-1
Power bench 8-6-4-1
Reverse grip power bench 8-6-4-1
Incline 2x 5
Incline DB fly 8-6-4
Bis tris
Back
Power cleans 3x5
Deads 8-6-4-1
straiht leg deads 8-6-4-1
RDLs 8-6-4-1
Good mornings
Pullups- fewest sets to 40 reps
Also before bed i throw in a 50 gram casein shake
My daily totals are over 330 G protein and about 300 carbs, I'm very carb sensitive in my stomach so I havent broke 400 carbs in a while because I feel so bloated but I'm not gaining weight anymore so I feel like i need to go more towards 400 G a day. I never bloat anywhere except in my face and stomach.
refresh
Your diet needs a complete overhaul mate.
Start by reading these two threads:
http://forums.steroid.com/showthread...=#.Th3JdmGk_To
http://forums.steroid.com/showthread...et-Information
From there, you should be able to compose a good bulking diet. However, in order to properly assist you, include the time of each meal, along with the macronutrient break down of your food items (Protein, Carbs, Fats, Total calories) at each meal.
Putting on mass is almost entirely going to be determined by your diet. As per your actual training program that you have listed if it is working for you then continue but realize there is no such thing as a cookie cutter training protocol, otherwise everyone at the gym would be doing the exact same thing and there would only be 3-4 different machines, which is obviously not the case.
I feel these concepts though are universal to training as it pertains to bodybuilding
(1) Show up, do what you have planned, and get out in a timely fashion
(2) Make every second of every rep of every set count. Don't get distracted, focus, mind-muscle connection otherwise before you know it your going to be using your arms 99% of the time for back exercises and throwing your shoulders/back about looking like a clown on biceps, etc.
(3) Don't sidetrack, kindof along the lines of (1). If your buddy wants you to try some random lift or whatever, or a guy wants to have a 1hr conversation with you, politely remove yourself from these kinds of situations. Experimentation is for a rest day or with a personal trainer, and Starbucks is for having convos.
(4) Do the big 3 - Deadlifts, Squats, Bench Press.
(5) Give yourself rest. Recovery builds muscle, not when your at the gym. 2 days of recovery is what a lot of people do, although some get away with 1 or 3. See what works for yourself
(6) Variation is key. If you do the same exercises in the same order for the same reps x sets on the same day inevitably you will plateau. If you can do another 1-2 reps even though according to your program your only suppose to do X reps, then DO THE EXTRA - otherwise your just selling yourself short. An extra rep builds a little extra muscle. Change the order you do your exercises in, reverse your training week, try new exercises, etc.
Thanks for the help guy, ill make a new post shortly!