Going to start a 6 month bulk, looking to get from my current 194 to 220 6 foot. been working out for 1.5 years, but 6 months agressively

I started cutting middlish of summer at around 207. My new goal is a combination of strength/Volume training, I would like to see a good combination of the two

This is going to be my routine I will be following, please critique it, as I will be following it rigorously.

Monday- Chest/Tri
Tuesday- Swimming/core
Wednesday- Back/Bi
Thursday- Swimming/core
Friday- Legs/Shoulder
Sat/Sun- Rest

Chest

20 pushup warmup
3X8 Bench press
3x8 Incline bench press
3x15 Dumbell flies

Triceps
I superset these 2
3x8 EZ bar pulldowns
3x8 rope pulldowns

3x7 Skull crushers
3x20 dips

Back
1x20 dead warmup
5x6 deadlift
3x8 bent over row
3x20 pullups

Bicep
5x8 barbell preacher curl
3x7 dumbell isolation curl
3x20 hammer curls

Legs
1x20 Warmup squat
5x7 Squats
3 sets of heavy dumbell lunges
3x10 calf raises

Shoulder
Light random warmup
3x8 Arnold Press
3x8 Lateral Raises
3x12 shoulder shrugs

I used to just do my split into a 8 day routine, Chest/tri, Back/bi, Shoulder/leg, rest, repeat....

Switched it because I was thinking that was a bit of overtraining. LMK on this to.

Eating 4k calories per day, going for a 50/30/20 for my macronutrients. Nutrition in general is great, get my carbs from whole wheat, quinua, sweet potatoes. Get my protein from shakes, lean meats. Eat my healthy fats from fish oil pill, eating fish, and ground flaxseed in my shakes.

Thank you so much, I know this is a lot

This post was edited by MrBobMarley on Sep 7 2011 09:28pm

PWO meal should be

40g protein shake (immediately after)

8 oz chicken breast + 1 cup brown rice + 1/2 cup black beans + green peppers/onions (30 mins later)

Hey there. I have made changes above in BOLD.

Enjoy!

trying to cut down and gain muscle. if i eat above maintenance and do a 5day split with cardio everday is a recomp possible?

If your goal is to cut fat but also build muscle...you should probably just stick to eating AT maintenance level with protein at the 1.5g/lb bodyweight mark and aggressively hitting the weights 5x per week with HIIT cardio at the end. In addition to that, you want to taper your carbs down throughout the day especially after the most carbs being PWO. You may see marginal muscle increases, but mostly you will see fat loss. This is the best way to do BOTH at once. Dont forget the kre alkalyn.

Can you help me understand this:

http://www.quickmeme.com/meme/BsA/

Great thanks, so my split seems ok to you? or would you change that.

and my macro 50/30/20 seems ok



lol

This post was edited by MrBobMarley on Sep 8 2011 09:33am

Yeah my buddy did that the night before after 2 weeks of zero carb, he way over did it ate half a bloomin onion from out back 3 loafs of bread and his meal + some other stuff, thank god he wasn't too bloated when he came in and looked good he placed 2nd in his novice comp.

I will probably eat a regular off season small meal night before and morning another 1 and suck on some jolly ranchers.

hey where can i add protein powder.. im getting sick of shakes.. want something with solid food. Like protein bars, pancakes.. what else? (cuz protein powder is my staple to get proteins cuz it is cheaper than anything else in UK)

LMAO

+1 for t-rex being right.