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Any suggestions ont htis plan before i start it

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  • Any suggestions ont htis plan before i start it

    I'am Currently 225lbs with a good bit of fat on me my goal is to basically stay around 225 but increase muscle

    Current Stack:
    Green Bulge
    White Blood
    Glycergrow
    I'am going to stick to this for about 3 months then probably add Purple Wraath, BlueUp and Red Acid.(or if there any recomendations for anything else i woul like to hear them)

    my diet is pretty simple:
    6:30 am 1 cup Oatmeal (Cooked)
    6 Egg Whites (Lg.)
    1 serv Protein Powder (whey Matrix)
    9:00 am NitroTech
    11:30 am 6oz. Chicken Breast (Boneless/skinless)
    1 cup Brown Rice (Cooked)
    1 cup of mixed fruit
    3:00 pm 6oz. Tuna
    1 cup Brown Rice (Cooked)
    1 cup of mixed fruit
    7:00 pm 2 serv. NitroTech(After my workout )
    9:30 pm 6oz. Chicken Breast
    1 cup Brown Rice
    1 cup of mixed fruit
    10:30 pm 1 serv. Nitrotech Nighttime
    puts me around (guestimatd)
    2200-2500 calories
    230 carbs
    270 protien
    30 fat

    since i started this stack i changed my routine to an HST type. so i increase the weight by 5 or 10lbs for the next 8 weeks working up to my 10 rep max

    Monday + Friday 2x10(working sets weight in lbs)
    Squat 135
    Stiff Leg Deads 135
    Leg Curls 45
    Leg Extensions 55
    Incline Bench(dumbells) 90
    Dips (3x20) B.W.
    Lat Pull Downs 130
    Rows 135
    Shrugs 80
    Lat Raises 15
    Side Delts 15
    Shoulder Press 65
    Curls 35
    Tri's 85
    Crunches (3x20)
    Calf Raise 95

    Wednesday 2x10(working sets)
    Leg presses 135
    Leg Curl 45
    Stiff Leg Deads 135
    Rows 135
    Shrugs 80
    Shoulder Press 65
    Lateral Raises 15
    Front Raises 15
    Dips (3x20) B.W.
    Curls(dumbell) 35
    Tris 85
    Lat Pull Downs 130
    Pullovers 60
    Calf Raise 95
    Crunches (3x20) B.W.

    for the last 6 months i didnt do legs much. So with this training im bringing them in slowly. I dont care to much about the weight. I am trying to focus more on the muscle that im working at that time, I am using a 2-3-2 tempo

    im sure any good advice will help me improve on this

    i posted this on BB.com and they pretty much said this was not a good idea at all but never really suggested what to do instead or how to improve it.

  • #2
    Originally posted by bis
    stay around 225 but increase muscle
    First of all, that will be "possible" BUT very, very difficult (not optimal).

    Optimal lean mass gains are usually accompanied by at least .5 lbs per week of "weight" gain (not to be confused with pure, lean muscle).

    Have you already read this one ?:

    http://www.controlledlabs.com/forum/showthread.php?t=45

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