sorry I can not accept PM's at this time.

Do you have a favorite bodybuilder?
Also, any new updates on your lifts?

This post was edited by Mesonychid on Jul 26 2010 05:13pm

I saw one of your sample diets for a clean bulk that went like this:

Breakfast - 1 cup cooked oatmeal w/ fruit and 3 whole eggs (about 250 calories and 25 protein)

Meal 2 - Cytogainer w/ fruit (about 600calories and 54 protein)

*WORKOUT*

Meal 3 - Another Cytogainer w/ fruit (600 calories and 54 protein)

Meal 4 - Grilled Chicken Breast, Broccoli, and Brown Rice (400 calories and 40 protein)

Meal 5 - Sliced Turkey/Chicken/Roast Beef with cheese and a couple crackers (250 calories and 20 protein)

Meal 6 - Cottage Cheese and mixed nuts (right before bed) (200 calories and 20 protein)

Total of 2,300 calories (+700 calories), 213 protein, no sugars/simple carbs (white flour, white rice, soda, etc)

I'm 5'9, 155 and was wanting to know how many more calories should i add to this for my clean bulk?

i read in the bb.com forums that doing triceps the day after chest is dumb.. is this true? im assuming not true as you gave me the split

im on the

chest bi
back tri
leg shoulders plan


also; how should i work in weak point training?
calves/triceps/forearms

im thinking i should just worry about calves, do a few sets here and there on random days along WITH my leg day?

This post was edited by Honestly on Jul 26 2010 09:59pm

I was looking at a few sample diets, and some of them recommend a protein shake in the morning, PWO. Are they necessary? I do not take any supplements or anything. And I drink...1 waterbottle a day 700mL(1PT,7.7 FL OZ)(Arrowhead) in ice
I don't have any protein shake stuff and what I'm normally following daily is...

Meal 1 - Egg whites from a carton, iced water 9 AM http://www.walmart.com/ip/100-Liquid-Egg-Whites/13925178
Meal 2 - 12 PM 2 pieces of bread and some low calorie turkey(sandwich) http://www.walmart.com/ip/Sara-Lee-Soft-Smooth-Plus-Bread-20-Oz/14710098
Meal 3 - 2 PM a can of tuna mixed with some corn and mayo
Meal 4 - 5 PM chicken http://www.walmart.com/ip/Harvestland-Thin-Sliced-Breasts-Chicken-7.7-Lb/14712185
Meal 5 - 8 PM got nothing here could use insight

Then I workout at 9 PM till 11 PM sometimes
Usually follow this daily
1 hr lifting I'm following the exercise routine used on post #18
1 hr cardio

then take a shower etc. and go to bed.

Overall goal is to cut, not really looking to get huge or anything, but lose about 10 pounds and just get like definition mainly arms, chests, legs. Don't care so much for back
Stats, 5'11 I think?
172 pds
Is this a healthy ratio?

Thanks

I'm sorry if this is written sloppily but it's late

This post was edited by xXCrAzYsHoT on Jul 27 2010 12:27am

ok well for 3 day a week pure mass building you are not doing it right by using circuits with little to no rest between.

This is primarily a routine for muscle volume enhancing in a lean body environment. You are looking to bulk up, gain strength, and 45 lbs of solid bodyweight.


For a proper 3 day split try this:


Day 1 - Chest/Bis/Abs
Day 2 - Legs/Shoulders/Traps
Day 3 - Back/Tris/Calves



Day 1 - Incline Bench Press 5x5, Flat Bench 5x5, incline DB presses 5x5, Flat Bench DB presses 5x5, DB or Cable flies until failure 3 sets, Olympic Bar Curls 5x5, Seated DB Hammer Curls 5 sets pyramid, EZ-Bar curl 21's 5 sets, weighted seated v-crunch machine 5 sets pyramiding up, Hanging leg raises 5 sets until failure, decline weighted situps 5 sets until failure.

Day 2 - Squats 5x5, Leg Press 5x5, Leg Extension pyramiding up, Leg Curls pyramiding up, 3 sets lunges until failure, Seated DB shoulder press 5x5, seated military press 5x5, DB front and lat raises 3x sets of each until failure, DB shrugs 5x5, BB shrugs 5x5.

Day 3 - Lat Pulldowns pyramiding up 5 sets (or weighted pullups if possible), cable row 5x5s, DB row 5x5s, BB rows or t-bar rows 5x5s, cable tricep pulldowns (rope or v-bar) pyramiding up 5 sets, tricep kickbacks DB pyramiding up 5 sets, close-grip bench press 5x5, laying skullcrusher 5x5, standing calf raises pyramiding up in weight 5 sets until failure, donkey calf raises 5x5 with gigantic weight, leg-press calf raises 5x5 with gigantic weight (note: make sure form is still good with heavy weight)

No new updates on lifts...been pretty stagnant with school and work and so forth.


Favorite all time bodybuilder is definitely Franco Columbu...we're the same height lol

thought he was 5'4

I believe theres a few typos in this from when I made it...must have been rushing...

let me make some changes to fix the typos and special changes to accommodate your height and weight for a clean bulk:



Breakfast - 1 cup cooked oatmeal w/ fruit and 3 whole eggs (about 400 calories and 25 protein)

Meal 2 - 4oz Sliced Turkey/Chicken/Roast Beef with 2oz cheese and whole grain crackers like triscuits (350 calories and 40 protein)

*WORKOUT*

Meal 3 - Cytogainer w/ fruit (600 calories and 54 protein)

Meal 4 - 8oz Grilled Chicken Breast, Broccoli, and 1 cup Brown Rice (400 calories and 60 protein)

Meal 5 - 1 can of tuna prepared with 1 tbsp mayo + mustard + celery/carrots on top of whole grain bread w/ 1 oz cheese (350 calories and 45 protein)

Meal 6 - 1 cup Cottage Cheese and mixed nuts or 1 tbsp peanut butter (right before bed) (300 calories and 35 protein)

Hey there...doing triceps the day after chest is NOT dumb....this is for volume training where you want to spark life into the triceps by overloading them. Triceps are one of the only muscle groups that can handle repeated assaults and still yield tremendous gains. Doing triceps and chest in the same day is not uncommon for bodybuilders.


Anyway, as far as weak point training goes...try to take one full day a week where you hit all of your weak points in a full workout with 15 sets per muscle group with tons of focus on form, pump, and failure.