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Mar91's Bulk

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  • Mar91's Bulk

    Ok guys I'm starting up a bulk and heres my diet layout/routine. I said diet layout meaning just what I need per meal/per day. I have yet to figure out what to eat and so on.

    Heres the layout. Bulking using 150lb numbers:

    Protein: bw x 1.5= 225g protein per day/ 37.5g per meal
    Carbs: bw x 2= 300g carbs per day/ 50g per meal
    Fat: bw / 3= 50g fat/ 10g per meal

    Calories: bw x 15= 2250 cals per day

    Heres the meal breakdown:

    1. Breakfast: 37.5g protein/50g carbs/0g fat (*No fat in breakfast*)
    2. Snack: 37.5g protein/50g carbs/10g fat
    3. Lunch: 37.5g protein/50g carbs/10g fat
    4. Snack: 37.5g protein/50g carbs/10g fat
    5. Dinner: 38g protein/50g carbs/10g fat
    6. Snack: 38g protein/50g carbs/10g fat

    Note 1: This is for non workout days

    Note 2: For workout days I will not have fat during breakfast or post workout. So my fat intake will be 12.5g per meal (4 meals).

    Now heres my routine:

    MONDAY:
    Bench Press - 5 x 5
    Chin Up - 5 x 5
    Deadlift - 5 x 5

    Do 25 total reps of each exercise, using a weight I can lift 4 to 6 times before my speed slows or my form changes. Rest About 60secs between sets.

    TUESDAY:
    Cardio/Rest

    WEDNESDAY:
    DB single-arm shoulder press - 4 x 10
    DB single-arm row - 4 x 10
    DB lunge or step up - 4 x 10

    Do 40 total reps of each exercise with each arm or each leg, using a weight I can lift 10 to 12 times before my speed slows down or my form changes. Rest about 45secs between sets.

    THURSDAY:
    Cardio/Rest

    FRIDAY:
    BB bent-over row - 5 x 3
    Dip - 5 x 3
    Squat - 5 x 3

    Do 15 total reps of each exercise, using a weight I can lift 2 to 3 times before my speed slows down or my form changes. Rest about 90secs between sets.

    I have the basic essentials:

    Multi-V
    Fish Oil
    Protein (Cytosport Complete Whey)
    Creatine (Green MAG)
    Plus all the great natural whole foods of this world

    PLEASE CRITIQUE! I WANT TO KNOW HOW YOU GUYS VIEW THIS. SOME INSIGHT WOULD BE GREAT. I WILL ACCEPT ALL THE HELP I CAN GET.

    I WILL NOT BE STARTING THIS BULK RIGHT AWAY
    Last edited by Mar91; 01-28-2009, 04:16 PM.
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