The Bulk

Increase by the ratio!  Equally.
 
Optimum..1 hour before training.
 
Eureka!!!!!
Excellent!!!

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Optimum..1 hour before training.

Together with my meal???

Can i take it twice? once b4 and once after?
 
How about on NON-training days.

New Meal Plan: Non - Workout Days
 
Meal 1:
 
- 2 servings kellogg's nutri grain
- 2 servings lowfat milk
- 2 whole eggs
 
572 calories , 65g carbs , 39g protein , 16g fat
 
Meal 2:
 
- 275g Sweet potato
- 100g Carrots
- 120g cod
- 1 serving flaxseed oil
 
485 calories , 65g carb , 27g protein , 12g fat
 
Meal 3:
 
- 3oz Chicken Breast
- 3 Organic Rice Cake
- 2 serving organic peanut butter
- 100g carrots
 
487 calories , 57g carbs , 30g protein , 13g fat
 
Meal 4:
 
- 275g Sweet potato
- 150g broccoli
- 3oz salmon
- 3 walnuts
 
486 calories , 67g carbs , 27g protein , 14g fat
 
Meal 5:
 
- 3oz Topside
- 150g broccoli
- 10 almonds
- 300g Potato
- 1 organic rice cake
 
546 calories , 82g carbs , 33g protein , 11g fat
 
Meal 6:
 
- 100g Tomato
- 100g Lettuce
- 3 organic Rice Cakes
- 1/2 can of tuna
- 3 walnuts
 
389 calories , 54g carbs , 23g protein , 8g fat
 
 
Total: 2945 Calories , 384g Carbs(49%) , 178g Protein(26%) , 75g Fat(25%)
                                                    
 
Does this look fine? i entered everything into fitday and adjusted from there instead of redoing everything.             

New Meal Plan: Workout Days
 
Meal 1:
 
- 3 slices of nutri multi grain bread
- 2 whole eggs
- 50g carrots
 
405 calories , 40g carb , 27g protein , 15g fat
 
Meal 2:
 
- 100g broccoli
- 200g sweet potato
- 2oz salmon
- 2 walnuts
 
318 calories , 43g carb , 18g protein , 9g fat
 
Meal 3:
 
- 100g carrots
- 200g sweet potato
- 3oz cod
- 1tbsp flaxseed oil
 
373 calories , 45g carbs , 19g protein , 13g fat
 
Meal 4:
 
- 200g sweet potato
- 50g broccoli
- 1 oz chicken breast
- 2 serving organic peanut butter
 
342 calories , 41g carbs , 17g protein , 13g fat
 
Meal 5:
 
- 2oz topside
- 4 organic rice cakes
- 100g carrots
- 10 almonds
 
467 calories , 72g carbs , 20g protein , 9g fat
 
Meal 6:
 
- 4 organic rice cakes
- 100g lettuce
- 100g tomato
- 5 walnuts
- 1/2 can of tuna
 
512 calories , 70g carbs , 25g protein , 14g fat
 
Workout nutrition - 6 servings of milk powder + 1 orange.
 
Total: 3002 calories , 405g carbs(50%) , 177g protein(26%) , 74g fat(24%)
 
I know meal 5 and 6 is a little bit high in carbs compared to the rest but it was done to achieve the macros and calories. Is it still ok?
 
 
 

you might put those extra carbs in meals before and after the workout and at the first meal of the day.
 
Creatine is systemic.  Meaning you don't get any effect from taking it right away, instead it has a long term effect on the system.  You can take it with the PWO.
 
You can take it every day or you can take it on training days...though the later may lead to a slighty lower systemic concentration over a 6 week period.
 

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Deadlift  - 2 x 12 x 15 per side
Leg press - 2 x 12 x 250lbs
Leg ext. - 2 x 12 x 95lbs
Flat Bench - 1 x 12 x 12.5kg per side
Declined Bench - 2 x 12 x 10kg per side
DB Shrugs - 2 x 12 x 12.5kg
Tricep Ext. - 2 x 12 x 60lbs
Machine Curls - 2 x 12 x 55lbs
Machine Crunches - 2 x 12 x 95lbs 
Rucking Calf Raise - 2 x 12 x 25kg per side
Db press - 1 x 12 x 10kg
Military press - 2 x 12 x bar only

Workout was good today.

My preworkout was 4g of creatine + BCAAs + Milk Powder 30 minutes b4.
During workout was BCAA
Postworkout was 4g of creatine + BCAAs + Milk Powder + Grape juice.

Is the post workout too much?

And how long does it take for creatine to take effect on the body when i start taking it? as in the changes

Creatine builds up in the system over weeks.
 
What are you expecting to notice?
 
You don't give your weight and numbers for the pre and post workout calories, preotein, carbs, fats so its too hard to tell...

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What are you expecting to notice?

The "energetic" gain in the gym so i feel like i can lift more =D.

Hmmm..

My preworkout:

- 2 scoops of anlene milk powder
- 1 tsp bcaa
- 1 serving of creatine mono

170 calories 25g carbs 17g protein

During workout:

- 1 tsp bcaa

Post workout

- 4 servings of anlene milk powder
- 1 tsp bcaa
- 1 serving of creatine
- 200ml / serving of grape juice

445 calories 77g carbs 33g protein 1g fat

is that all ok?

Are there any parrts of my pre / post and during i should/must change/improve?

The "energetic" gain in the gym so i feel like i can lift more =D.

When you notice that depends on your current muscle saturation of creatine.  But in 3 weeks you shoudl be feeling different if you are not a mild responder.
 
You can just take the creatine 1 time per day every day.
 
Pre workout .2 grams carbs per pound of bodyweight....more like 35
Post workout same....
 
Otherwise...Looks good for starters.

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Measurements ocming in tomorrow. I think i've put on quite abit of fat especially around my lowerback area - love handles coming out alrdy.....

Was wondering whether a 5day split is good.

Was wondering whether a 5day split is good.

That is where you train your whole body over a 5-day period.
 
There are a few people who respond well to this and there are some regimens (not hypertrophy) that do ok with this.
 
A 2-day split would be a better next step.
Bring it up to 3 sets per bodypart, keep it under an hour.
 
Cycle through 2-1/2 times a week or so.
Have a heavy (6-8 reps) and a lighter session (9-12 reps) each week with an "as you desire" as the third session.
Vary other perameeters.
 
Fix the pwo amounts?
 

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Cycle through 2-1/2 times a week or so.
Have a heavy (6-8 reps) and a lighter session (9-12 reps) each week

So one week its light one week its heavy?

"as you desire" as the third session.
Vary other perameeters.

I'll prolly train any parts that were left out , or any good - must do exercises that were left out on this day.

hm. lets say i don't do this "as you desire session" is it really enough for my muscles to grow on a 2 day split?


 

Last Week:                Weight: 79kg/173.8lbs

    Methods:            BF%        BF        LBM 
Jackson/Pollock 7    14.38     11.36      67.64 
Jackson/Pollock 3    13.74     10.85      68.15   
Jackson/Pollock 4    15.58     12.31      66.69  
Parillo                    47.85     83.16      90.64
Durnin Wormsley      21.02     16.61      62.39
Tape                     21.78     17.21      61.79 

Abdomen - 36

Neck - 14 

Left Bicep 12 -> 13.5  flexed
Right Bicep 12 -> 13.75 flexed

Chest - 38 -> 40 flexed

Thigh - 23 

Calf - 15.75

Left Forearm - 10.75
Right Forearm - 10.5

Hips(around buttocks) - 39 

chest - 9
midax - 10
bicep - 9
ab -21
supra - 11
thigh - 20
calf - 20
subsca - 18
tricep - 20
l-back - 12 

This Week:                Weight: 83kg/182.6lbs

    Methods:               BF%        BF        LBM 
Jackson/Pollock 7  15.87     13.17     69.83
Jackson/Pollock 3  16.02     13.30     69.70  
Jackson/Pollock 4  16.89     14.02     68.98 
Parillo                       49.45      90.29     92.31
Durnin Wormsley    21.44      17.79    65.21
Tape                          22.21      18.43     64.57 
 
Abdomen - 36.25
 
Neck - 14 
 
Left Bicep 12 -> 13.5  flexed
Right Bicep 11.5 -> 13.5 flexed

Chest - 38 -> 39 flexed

Thigh - 22
 
Calf - 15.5

Left Forearm - 8
Right Forearm - 8

Hips(around buttocks) - 39 
 
chest - 10
midax - 12
bicep - 10
ab -24
supra - 10
thigh - 24
calf - 22
subsca - 20
tricep - 20
l-back - 12

Happy with the increase in LBM but extremely upset with such an increase in weight and bodyfat. It most prolly due to the fact i had a cheat day on thursday and friday. It was a footlong subway and poopcorn for lunch and movie. At night i ate a 200g steak with some potatoes. On friday i ate the school's food and another steak with potatoes.

Should i make any adjustments to the meal plan now?

As for the PWOs, i'll be getting my pure whey next week so its prolly then that i'll reevaluate the pwos. My can of milk powder is gonna finish any moment.

My preworkout:

- 2 scoops of anlene milk powder
- 1 tsp bcaa
- 1 serving of creatine mono

170 calories 25g carbs 17g protein

During workout:

- 1 tsp bcaa

Post workout

- 4 servings of anlene milk powder
- 1 tsp bcaa
- 1 serving of creatine
- 200ml / serving of grape juice

445 calories 77g carbs 33g protein 1g fat

 
The only thing I se is that you can cut back the post workout carbs to
0.2 grams per pound

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Ok. I feel quite bloated as if i just came out from a buffet after drinking down that post-workout shake. 

How about the stuff i mentioned bout the 2 day split dan?