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
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