Starting Of The Bulking

Discussion in 'Training Information' started by johndow123, Jan 23, 2019.

  1. johndow123

    johndow123

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    going to start my program for bulking this monday diet will be clean and i will be natty for some time ,there will be some protein shakes thrown in there to was going to do a 4 day split or just go for every other day will be giving it a at around 10 to 12 weeks to see how i fair off program as follows
    Day 1: Legs
    Barbell squat 4 x 10
    Romanian deadlift 4 x 10
    Leg extension 3 x 10
    Hamstring curl 3 x 10
    Calf raise 3 x 10

    Day 2: Shoulders + Abs
    Military press 4 x 10
    Arnold Press 4 x 10
    Seated medial raise 3 x 10
    Anterior raise 3 x 10
    Rear delt fly 3 x 10
    Hanging leg raise 3 x 8
    Weighted ab crunch 3 x 12

    Day 3: Chest + Triceps
    Barbell bench press 4 x 10
    Incline dumbbell bench press 4 x 10
    Cable crossover 3 x 10
    Parallel dips 3 x Failure
    Tricep kick backs 3 x 10

    Day 4: Back + Biceps
    Wide grip pull up 3 x failure
    Bent over barbell row 4 x 10
    Seated row 3 x 10
    Close grip lat pull down 3 x 10
    Barbell bicep curl 3 x 10
    Hammer curls 3 x 10
     
    valkry van mate likes this.


  2. huntingground

    huntingground Pencillus Maximus Competitor

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    What’s total cals and macro breakdown?

    Why no conventional deadlift?
     
    valkry van mate likes this.
  3. johndow123

    johndow123

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    well now you say about it i must have for got to had it in there or swap them over for rdl , well i have done a count on the total cals and brake down ,
    protein 101g,carbs 30g, fat 230g, total count is 2726 ,but been thinking i will need more on my total cals i think
     
  4. s man

    s man Full Member

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    Are you trying to do a Keto bulk?
     
  5. johndow123

    johndow123

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    not really no but come to think about it i used a site on line that may have said some thing about keto counting
     
  6. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    id read some of the stickys in the diet section mate

    training plan actually looks alright. that's diet though is really needing a look at
     
  7. huntingground

    huntingground Pencillus Maximus Competitor

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    Aim for 3000cals at 40/40/20 C/P/F if you are unsure.

    1200 cals from C and P which equates to 300g each and 800 cals from F which equates to 90g. Take pics weekly and adjust as you see fit. I would rather overeat than undereat.

    Do you take gear?
     
    milner575 likes this.
  8. Raisin

    Raisin Full Member

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    @huntingground hes ‘natty for some time’ in the opening thread. Not sure if he means was on now off or natty for a bit then on???
     
    huntingground likes this.
  9. johndow123

    johndow123

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    was on the gear some time back, done two cycles of dbol oral was ok on this with pct on both , then i done cycle of test 400 but had lots of estrogen problems after about week 8 but done the 12 week cycle on that , was going good but i had a bad hand accident so been off the training for some time but will be starting off natty for now
     
  10. noel

    noel Top Contributor

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    poor diet for bulking IMO....30g carbs.........good luck with that - any particular reason you have chose to use 230g fat vs 30g of carbs and less protein than a 5ft bikini competitor to add muscle mass??
     
  11. noel

    noel Top Contributor

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    age
    height
    weight
    BF

    plus some recent front and back shots if you want more targeted help....
     

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