PLEASE IF YOU DON'T WANT TO READ AN ENTIRE DIET AND ROUTINE REGIME DON'T FLAME, THIS IS FOR ANYONE WHO IS SERIOUS AS I AM AND WILLING TO HELP
Anyway....
Constructed a clean bulking diet and a routine a 3-week cycle.. would anyone please be nice enough to comment/add/change/ anything on the both regimes below?
Diet: Meal 1: 8:00am- 8 egg whites, 2 whole eggs
1 cup of oats
1 scoop of Optimum Serious mass weight gainer with Banana
1 capsule multi vitamins
1 capsule of flax oil/fish oil
Meal 2: 11:00: Chicken 6.0z
2 Tinned cans of tuna
Handful of almonds
1cup of water
Meal 3 2:00pm PRE WORKOUT MEAL- 1 banana
1 microwave oatmeal
10-20 turkey slices
1 Cup of water
1 whole wheat bagel with peanut butter
1 Serving (4 sci-caps) - Creatine Ethyl Ester
Meal 4 5:00pm POST WORKOUT MEAL:
2 Scoops of Optimum Serious Mass Weight Gainer
2tablespoons of honey
1 canned Moroccan sardines
1 tinned canned of tuna
1 Serving (4 sci-caps) - Creatine Ethyl Ester
Meal 5 8:00pm- Rice
Chicken cutlet/beef/chicken (whatever my mother cooks)
1 Fish Oil capsules
1 cup of water
Meal 6 Pre-bed meal- 1 capsule multi vitamins
1 Fish Oil capsules
Low fat cottage cheese with 2 cups of low fat milk
*MEAL REPLACEMENT: 2 Scoops of Optimum Serious Mass Weight Gainer
*Gallon of water is consumed throughout the meals.
* 3 hour spread for each meal Questions regarding the bulking diet: - I don't know the exact macros... So does anyone know how much it is telling from what they see? each brand has a different gram range so I don't know... is this a sufficient steady clean bulking diet?
Routine: WEEK 1- Number of Reps: 12, 10, 8 Monday: Chest & Abs
Tuesday: Back
Wednesday: OFF
Thursday: Shoulder & Abs
Friday: Biceps/Triceps/Forearms
Saturday: OFF
Sunday: Legs & Abs
WEEK 2- Number of Reps: 8, 8, 8 Monday Chest & Triceps
Tuesday: Shoulders & Traps
Wednesday: OFF
Thursday: Back & Biceps
Friday: Legs & Abs
Saturday: OFF
Sunday: OFF
WEEK 3- Number of Reps: 5, 5, 4, 3 Monday: Chest & Back
Tuesday: Shoulders & Traps
Wednesday: Legs & Abs
Thursday: OFF
Friday: Biceps/Triceps/Forearms
Saturday: Abs
Sunday: OFF
- I did this because its basically good to change the rep range and different exercises and different splits,
- I tried my best to give each muscle group or muscle full rest for the next week if you can see what I'm talking about...Like I didn't do
Monday: Chest and abs
Tuesday: Triceps
I tried to the best of my ability to spread everything out and enough OFF days.. If someone can rearrange it in another order its really appreciated.
Supps:
-PrimaForce Presents CEE Caps Creatine Ethyl Ester! -
Optimum Presents: Serious Mass Weight Gainer! 50 Grams Of Protein With Glutamine And Creatine Plus 1,250 Calories! P.S: The attached pictures were four months ago, I prob look like **** now=(