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