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Bulking plan the next few months15720

FNO private msg quote post Address this user
This is roughly what my split has been like the past two weeks.

Keep in mind all reps are focused on negative portion.

Chest, bi's
Decline 2 warmup sets 10-12 and 1 set 6-8reps to failure
incline DB Press 1 warmup set 10-12 and 1 set 6-8reps to failure
Flat DB Flyes 1 warmup set 10-12 and 1 set 6-8reps to failure
DB Hammers 2 warmup sets 10-15 and 1 set 6-8reps to failure
cable vbar curls 1 warmup set 10-12 and 1 set to failure

Back
DB Pullover 2 warmup sets 10-12 and 1 set 6-8reps to failure
Close grip lat pulldown 1 warmup set 10-12 and 1 set 6-8reps to failure
1 Arm DB Row 1 warmup set 10-12 and 1 set 6-8reps to failure
Seated Wide Grip Row 1 warmup set 10-12 and 1 set 6-8reps to failure
Deadlifts 1 warmup set 10-12 and 1 set 6-8reps to failure

Shoulders, tri's
Smith Machine Shoulder Press 2 warmup sets 10-12 and 1set6-8reps to failure
Side Lateral Raise 1 warmup set 10-12 and 1 set 6-8reps to failure
Low Pulley Raise 1 warmup set 10-12 and 1 set 6-8reps to failure
Reverse DB Flyes 2 warmup sets 10-12 and 1 set 6-8reps to failure
Cable tri Pressdown 1 warmup set 10-12 and 1 set 6-8 and 1 drop set to failure
laying tri extension 1 warmup set 10-12 and 1 set 6-8reps to failure
Seated cable tri press 1 warmup set 10-12 and 1 set 6-8reps to failure
Weighted Dips to failure

Off

Legs
Leg Extension 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Leg Press 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Hack Squat 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Seated Hamstring Curl 1 warmup set 10-12 and 1 set 6-8reps to failure
Stiff Leg Deadlifts 1 warmup set 10-12 and 1 set 6-8reps to failure
Calf Press 1 warmup set 10-12 and 1 set failure
Seated Calf raise 1 warmup set 10-12 and 1 set failure


Off

Off

Starting next week it will be 1 day on, 1 day off. Also will start calfs twice a week, back day and leg day. Ill follow this a few more weeks before I switch this program up again.

Supplements
700 Morning Multi-Vit, BCAAs, Vit D
Afternoon Multi-Vit, BCAAs
black coffee for preworkout
intra BCAAs Multi-Vit, fish oil, calcium, vit c
Post Workout BCAAs, Glutamine Creatine
2300 Glutamine, BCAAs

Macros
300g protein 1200 cals 1.5g protein per body weight
450- 600g carbs 1800-2400 cals 1.5 -2g carbs per protein
88-100g fat 700 cals .4-.5% of weight

Total Cals 3700-4300

Height 6ft
Weight started 200lbs
Post 1 IP   flag post
Trev182 private msg quote post Address this user
Are you a natural lifter?

I will explain once the above is answered...
Post 2 IP   flag post
FNO private msg quote post Address this user
Yes
Post 3 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by FNO
Yes Im Military


Why are you eating soo much protein?

Id have you max at 200-210g a day!

Also, your routine isnt optimal for a natural lifter.
Post 4 IP   flag post
the1 private msg quote post Address this user
I also think you are going to be pissing away 50% of your vitamin intake,

taking a multi 3x per day plus extra ones
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FNO private msg quote post Address this user
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by FNO
Yes Im Military


Why are you eating soo much protein?

Id have you max at 200-210g a day!

Also, your routine isnt optimal for a natural lifter.


I here you. Normally I do 1g to 1.5g per body weight.

I did this meal last year before my surgery and it worked great for me. As far as routine. It is great for me due to the high physical demand of my job already doing some form of PT 5 days a week with my Soldiers.

Just stay tuned and lets see how the next few weeks play out. Also I am more old school when it comes to bodybuilding.
Post 6 IP   flag post
the1 private msg quote post Address this user
I've done up to 400g of protein per day when contest prepping earlier this year and very low carbs 50-100g per day.. towards the last 6 weeks of my prep..

worked for me, but I am an enhanced bodybuilder ... I am now eating less protein (200-230g per day @ 220lb BW) and 250-450g of carbs per day.
Post 7 IP   flag post
FNO private msg quote post Address this user
Quote:
Originally Posted by the1
I also think you are going to be pissing away 50% of your vitamin intake,

taking a multi 3x per day plus extra ones


The Multi Vit I have by ON OPTI-Men calls for serving size 3 tabs a day. So I just take 1 tab with my BF, Lunch, and dinner meals.
Post 8 IP   flag post
FNO private msg quote post Address this user
Quote:
Originally Posted by the1
I've done up to 400g of protein per day when contest prepping earlier this year and very low carbs 50-100g per day.. towards the last 6 weeks of my prep..

worked for me, but I am an enhanced bodybuilder ... I am now eating less protein (200-230g per day @ 220lb BW) and 250-450g of carbs per day.


Are you maintaining or bulking or what
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by FNO
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by FNO
Yes Im Military


Why are you eating soo much protein?

Id have you max at 200-210g a day!

Also, your routine isnt optimal for a natural lifter.


I here you. Normally I do 1g to 1.5g per body weight.

I did this meal last year before my surgery and it worked great for me. As far as routine. It is great for me due to the high physical demand of my job already doing some form of PT 5 days a week with my Soldiers.

Just stay tuned and lets see how the next few weeks play out. Also I am more old school when it comes to bodybuilding.


Id go with the scientific report rather than the bro way of "it worked for me"..

In some ways it will work, i have no doubting that, but the question, given that your natural, should be, "is it optimal?"..

And your protein intake and routine isnt optimal for a natural lifter..

Just trying to help you man, thats all...
Post 10 IP   flag post
the1 private msg quote post Address this user
@fno - gotcha

I am 13.5 weeks out from a competition at the moment

when I was bulking protein was nearly the same pushing 250-275g, carbs were 450-550g an fats were low at 75-100g mostly..
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FNO private msg quote post Address this user
@Trev182 I understand what you are saying as I am a personal trainer and love crunching numbers the scientific way. But with that being said. Thanks for the advice, Bro.

@the1 Thanks For input and good luck
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FNO private msg quote post Address this user
Today is leg day can't wait till this afternoon to destroy some weight.

Todays workout gonna be something like this:

Legs
Leg Extension 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Leg Press 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Hack Squat 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Seated Hamstring Curl 1 warmup set 10-12 and 1 set 6-8reps to failure
Stiff Leg Deadlifts 1 warmup set 10-12 and 1 set 6-8reps to failure
Calf Press 1 warmup set 10-12 and 1 set failure
Seated Calf raise 1 warmup set 10-12 and 1 set failure


Weighed in this morning at 215lbs, not bad only 12 days into this program and started at 200lbs. I know weight will start to slow done alittle due to this first 2 weeks my body being in shock and trying to figure out what to do with all this food and cutting my lifting back from 6 days a week to 4 days. 6 more clients to train today then its my turn.
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Tamere02 private msg quote post Address this user
Quote:
Originally Posted by FNO
Today is leg day can't wait till this afternoon to destroy some weight.

Todays workout gonna be something like this:

Legs
Leg Extension 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Leg Press 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Hack Squat 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Seated Hamstring Curl 1 warmup set 10-12 and 1 set 6-8reps to failure
Stiff Leg Deadlifts 1 warmup set 10-12 and 1 set 6-8reps to failure
Calf Press 1 warmup set 10-12 and 1 set failure
Seated Calf raise 1 warmup set 10-12 and 1 set failure


Weighed in this morning at 215lbs, not bad only 12 days into this program and started at 200lbs. I know weight will start to slow done alittle due to this first 2 weeks my body being in shock and trying to figure out what to do with all this food and cutting my lifting back from 6 days a week to 4 days. 6 more clients to train today then its my turn.


Unless you were severely dehydrated, carb depleted and use to weigh in at a completely different time when you started 12 days ago, gaining 15lbs in less than 2 weeks is bad. Certainly if your natural.

Your body already knows what to do with all the extra food it wont get 'shocked' and while it is common and normal to lose a lot of weight on the first 2-3 weeks of a diet when dropping kcals in one go (mostly glycogen and water weight) when gaining so fast even it at the begging its mainly fat
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FNO private msg quote post Address this user
Never said it was all muscle. And yes day one when I started I probly was dehydrated was right after being in the field training with little food and little water crappy sleeping schedule.
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Beans private msg quote post Address this user
Haha strong bulk is strong. Must have had some good meals.
Post 16 IP   flag post
FNO private msg quote post Address this user
Hope everyone had good holidays. Took a break from social media stuff including internet to spend time with the misses. Ready to get back at it hard.
Post 17 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
This is a mess. Effective and optimal are not the same thing. Are you angry at your knees and shoulders? Why would anyone take glutamine? Are you sure you're a personal trainer? -3X
Post 18 IP   flag post
340615 18 18
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