Quote (Kampy @ Sep 30 2021 12:36am)
Full gym access, 9 am to 5 pm on 4 of the week days, no availability on Tuesdays (work all day/night) or Sundays (beyond massive NFL football fan) but Saturday fully open
5x5 Plan w/ Basic Bulking Diet
For Diet, you are going to want around 2,500-3,000 calories on workout days, and around 2,000-2,200 calories on non-workout days. You can definitely modify this based on how you feel and how you look. IE: if you are starting to gain body fat, reduce the total calories, predominantly from carbs.
2,500 cals:
Wake up - have 2 cups of coffee or stimulant supplement of your choice (don't overdo it) - preferably get about 20-30 minutes of fasted cardio in.
Meal 1 (wait 15 mins after finishing cardio) - 50g Protein shake w/ 1 cup oatmeal + handful of berries or other fruit
Meal 2 - 1 chicken breast + large green salad + olive oil/vinegar or yogurt dressing + handful of croutons or 1 slice of bread
Meal 3 - 6 oz lean beef (90/10 or better) w/ veggies and 1 cup brown rice + 1tbsp olive oil
Meal 4 - 8 oz chicken breast + 1/2 cup black beans + 1/2 cup green pepper + 1 cup brown rice
Meal 5 (assuming this is POST WORKOUT, if not adjust this meal to PWO) - 1 50g Protein shake + 1 tbsp peanut butter + handful mixed berries or other fruit
Meal 6 - 1 cup cottage cheese + 1 TSP peanut butter + cinnamon/stevia/vanilla or whatever other optional flavorings you choose.
In order to reduce the calories in this diet you would just reduce quantity consumed. I would always reduce the carbs before anything else. You can also change the diet up as much as you'd like as long as you keep a fairly high level of protein (200g+) and keep the calories in check. Obviously monitoring other things such as saturated fats, sugar, sodium, etc. are all a good idea. Keep sugar as low as humanly possible, keep saturated fats also as low as possible (with at least a 3:1 ratio of unsaturated to saturated fat), and keep sodium to a radio of 1x sodium per 2x potassium, 1x magnesium, and 1x calcium. This is obviously MUCH harder to do, so don't go crazy.
Supplementation is also a good idea, so I would start with the basics:
1. Multivitamin (NOW! Adam or NOW! Sports - Mens Active) - take 3 caps per day
2. Vitamin D3+K2 (NOW! Mega D3/K2) - take 5-10K IU per day
3. Vitamin C (NOW! C-1000) - take 2x per day (preferably separated into 2 doses)
4. Omega 3 (NOW! Ultra Omega 3) - take a total of 4x per day (1x per food meal)
5. Zinc (NOW! Zinc Picolinate) - take 50mg daily
6. ZMA (NOW! ZMA) - take 3x capsules before bed
Protein/Creatine -
For Protein powder and making shakes I would recommend NOW! Whey Isolate. The flavor is very bland and almost non-existant, so don't expect to really enjoy this. It is for gains, not for taste. However if you really want something flavorful without added chemicals, try the Muscle Milk Naturals.
For Creatine, you will use Optimum Nutrition Micronized Creative Monohydrate - I would highly recommend using 20g / day for the first week, then taper down to 5g / day after that. Stay on creatine for the first year without stopping. After the first 12 months, you can take a 2 week hiatus from creatine, then go back on for another 8-12 months and repeat.
REMEMBER TO DRINK AT LEAST 1 GAL OF WATER PER DAY!5x5 PLAN for Strength and Size
The 5x5 plan is basically 5 reps for 5 sets of a particular exercise for most days. Other exercises will be 5 sets of 8-12 reps. You will do at LEAST 20 total sets per day. It will be used in the following manner for 5x5:
Set 1 – 5 reps of 60% max weight
Set 2 – 5 reps of 70% max weight
Set 3 – 5 reps of 85% max weight
Set 4 – 5 reps of 85% max weight
Set 5 – 5 reps of 90% max weight
So if you can bench press 225 lbs for 1 rep, your set would look like this –
Set 1 – 135 lbs [135 x 5]
Set 2 – 155 lbs [155 x 5]
Set 3 - 185 lbs [185 x 5]
Set 4 - 185 lbs [185 x 5]
Set 5 – 205 lbs [205 x 5]
In order to determine your max, however, grab a spotter at the gym, and load up weight until you can only do 1 unassisted rep. That is your 1-rep max from which you will be able to get your 5x5 plan started.
Don’t forget, its best to use a spotter no matter what, but if you can’t the 5x5 is fine to do without one. As for the 5x8-12, you will do moderately heavy weight for optimal burn and pump.
Day 1 (Monday) - Chest
• Bench Press - 5 sets of 5 reps
• Incline Bench Press - 5 sets of 5 reps
• Decline Press - 5 sets of 5 reps
• Cable Crossovers – 5 sets of 8-12 reps (do not use 5x5 for this!)
OTHER CHEST EXERCISES INCLUDE: Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Flies, Pec Deck, Weighted Pushups, Wide Chest Press, Overhead extensions. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.
Day 2 (Tuesday) - Back
• Barbell Deadlift - 5 sets of 5 reps
• Lat Pulldown - 5 sets of 5 reps
• Seated Cable Row - 5 sets of 5 reps
• Dumbbell Rows - 5 set of 8-12 reps
OTHER BACK EXERCISES INCLUDE: Lower Back Extensions, Underhand High Cable Rows, Rack Pulls, Good-Mornings, Dumbbell Deadlifts, Close-Grip Pulldowns, or Barbell Rows. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.
Day 3 (Wednesday) – Legs
• Barbell Squats - 5 sets of 5 reps
• Seated Machine Leg Extensions - 5 sets of 5 reps
• Seated Machine Leg Curls - 5 sets of 5 reps
• Standing Calf Raises 5 sets of 8-12 reps
• Seated Calf Raises 5 sets of 8-12 reps
OTHER LEGS EXERCISES INCLUDE: Dumbbell leg lunges, Leg Hip Abbduction Machine, Leg Hip Adduction Machine, Laying leg curls, Front Squats, 1 Leg Squats. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.
Day 4 (Thursday) - Shoulders
• Military Press - 5 sets of 5 reps
• Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
• Dumbbell Shoulder Presses - 5 sets of 5 reps
• Dumbbell Front Raises - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.
Day 5 (Friday) - Arms
• EZ-Bar Curls - 5 sets of 8-12 reps
• Dumbbell Concentration Curls - 5 sets of 8-12 reps
• Olympic Bar Curls - 5 sets of 5 reps
• Weighted Dips (Machine or Free) - 5 sets of 5 reps
• Tricep Cable Pulldowns - 5 sets of 8-12 reps
• Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps
OTHER ARMS EXERCISES INCLUDE: Preacher Curls, standing double curls, seated hammer curls, close-grip curls, EZ-bar 21's, skullcrushers, ez-bar tricep extensions, Rope Pulldowns, single handle reverse grip pulldowns, and close-grip bench press.
Day 6 – (Saturday) Rest
Day 7 – (Sunday) Rest
NOTE::: Every single day at the gym (5 days a week) you will be doing abs!! You will need to work into your schedule 100-200 reps of ab workout into 20-25 rep sets.
Ab exercises:
Crunches, Hanging Leg Raises, Broomstick Twists, Roman Chair Situps, V-Crunches, Decline Situps, & Knee Raises.
IF YOU DO NOT KNOW HOW TO DO A PARTICULAR EXERCISE MENTIONED ABOVE…GO TO THIS WEBSITE: http://www.bodybuilding.com/fun/exercises.htm