Originally Posted by
illicit636
I started in 08 at 270lb and almost 24% bf. I did a very hard cut learning proper ways and messsing up a lot to get where i am now. i cut from 270lb to 190lb@7%bf. ( and no i dont have pics. lost them all when my computer caught on fire) i started bulking about 6 months ago and now im currently 6'6 221lb and up to 11-12% body fat. i feel a lot better heavier but now gaining weight/ mass is a struggle. i feel as i look decent. i have nice muscle structure and tone. As you guys say here i have a very good base. now im trying to get to that body builder look. I dont need or want to look like Layne Norton (pro body builder locally) but i am wanting big chest and visible abbs. so i know you next question is about my diet and workout. here it is
workout;
STATS 6'6 221lb 11-12% BF
M- Chest/bi/ - 3 core lifts 3 suppliment lifts, 5 solid lifts
T- Back- 3 core lifts, 3 suppliment lifts
W- SHoulders- 3 core, 2 sup.
T-Legs- 3 core, 3 sup.
F Chest/tri- 3 core lifts, 3 sup. 4 solid tri lifts
S off
S off
I do 30-40min of cardio 3-5 times a week and also do abbs at the end of ever workout. some stats; flatbench 3 rep max 315lb, tbar 270, shoulder press 275, deadlift 450lb prolly can do more just dont try atm
When do you do your cardio? You should do it at least 5x a week. You're overworking abs, no need to train them after every workout. 2x/week is PLENTY - they're a muscle group like any other and require time to heal and grow
Bulking Diet/ 3500 calories
1- 2 scoops whey, 1 cup oatmeal 1 banana
89g Carbs/ 42g P/ 11g Fat
Berries would be better here IMO. 1 scoop of whey, a whole egg or 2 and some whites would be nice vs. just whey
2- 1 cup lowfat cottage cheese 1/2 cup of instant cream of wheat 85/52/2
I'd eat a better protein source here and save the cottage cheese for bedtime.
3- 6oz lean roast beef, whole grain roll/bread 42/71/12
Deli meat I assume. This is not bodybuilder food. I'd drop this entire meal and replace with 6oz lean protein (chix breast, turkey breast, etc) and 50-60g good complex carb - oats, sweet potato, yam, quinoa, lentils, beans, etc. Also, why no veggies in your diet?
4- pre workout-5 oz tuna, whole grain bread/roll, 1 apple 61/40/6
Love the tuna pre-workout, but your carb choices suck honestly. Again, replace with a good complex carb to fuel your workout. Sweet potato would be a great choice here
5- post workout- 2 scoops whey, dextrose 54/40/2
I'm not a fan of purposely eating sugar PWO, but this is your call.
6- 8oz chicken thigh skinless, 1 cup pasta, 2tbsp. parm cheese 36/54/12
Go with breast, not thigh. Make sure pasta is a quality whole grain variety. Again, no veggies!
7- 2 scoops whey, 1 cup cottage cheese w/ blueberries, 1 tbsp peanut butter 31/57/7
Why whey here? It'll be absorbed and useless within 30 mins. Replace with casein. Actually, this is too much protein. 1 scoop of casein and the cottage cheese would be plenty. Drop the berries, no need for sugar right before you hit the pillow.
diet is roughly 3500 calories, 350g carbs, 400g protein, 50g fat (macros are close but not 100%)
IMO, protein is too high, fat is way too low for a 3500 calorie diet, and carbs could possibly come up but that's the least of my concern. Adding some whole eggs to meal 1 is a good start/
Now I take animal stack vitamins, and superpump 250 for my preworkout. Im just looking for a couple suggestions on diet or work out to achieve my goals before i try and use gear. I feel strong, and in shape. but i also feel for my strength and physical size, most guys that can bench 315 have a much larger chest than i do. im looking to get a much larger chest and that all desired 6 pack. although i realy dont care as much about abbs as i do chest but it would be a plus. all in all i just cant seem to put on any mass and i wondering if its my diet. thanks for the help!
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