5'10''
174-183lbs
I need to bulk to 200 over the next year by next August. Can i do that?
Need a diet plan really. Football keeps me in the weight room every other day so i cant get out of that every other day till Dec.
do bench
squat
close grip
incline
leg curl
tri ex
Decline
on Mondays and Fridays
and on Wednesday
Then alternate weeks between days
Hang cleans
push press
bicep curl shrugs
Lat pull
side lat raise
seated row
D.b. press
I am not seeing much results
but it's the best i can do with football and I have Whey protein after workout and football
Like i said not much results arm wise and i still got some fat on me and am not slimming like i want to
is there a diet plan through the week you could give me or somewhere to add lifts in my weight room Thanks

This post was edited by ShogunExplosion on Sep 22 2010 08:58pm

Hey there.

First of all, because you have a specific weight routine for football I am unable to change that part of your plan.

As far as diet goes, heres a good clean bulking diet to follow for your height/weight/goals:


Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large fruit

Meal 2 - 1 large chicken breast + 1 cup black beans + 1 cup green veggies

Meal 3 - CYTOGAINER Shake (post workout)

Meal 4 - 1 large lean sirloin steak + 1 cup green veggies + 1/2 cup brown rice

Meal 5 - 1 cup cottage cheese + 1 tbsp peanut butter + almonds + cinnamon

Why when I take a nap I sweat a lot

and when I just sleep normal ( 8-10h), i am not sweating at all?

When you take a nap your body doesn't have time to dissipate all the heat that is released during sleep.

When you sleep a normal 8-10 hours, your body has a LOT more time to allow the released heat to dissipate

Lately I haven't been able to eat much lately because of school etc. I'm averaging like 1K calories or less per day and I'm working out, and I'm still gaining weight.
Which is about 2 meals 3pm/6pm

Wtf is wrong.

This post was edited by xXCrAzYsHoT on Sep 23 2010 08:46pm

thanks can ihave this supp instead though?
Body fortress super advanced whey protein?

You are underfeeding your body and thus it wants to hold onto anything you feed it and store fat as a result.

you need to be eating every 2-3 hours to keep your metabolism moving fast and burning fat appropriately. Contrary to popular belief, burning fat requires that you take in ENOUGH calories and eat frequently. Getting too little calories can cause fat gain by making the body go into starvation mode.

This post was edited by SKCRaynor on Sep 23 2010 10:40pm

No. That stuff is no good to be honest. Very low quality protein and not nearly as good for bulking or trying to gain size and weight.

I would avoid.

so cytogainer?
it's real good for bulking?
thanks

Hey I'm 6,4 205 and I'm having a hard time getting my shoulders big, I'm pretty sure it's because my height... I'm looking for a good workout plan