Bulking, How's My Workout?

Bigger Stronger Leaner Beginners
1

My question is on my workout… I am 5’6 and weigh about 160 pounds. I worked out for 10 months before quiting for half a year. I am looking to hopefully get back to where i was half the time from following a better diet plan.

My goal is to clean bulk and lose the extra fat i gained.

My workout program looks like this

Mondays - Chest
Tuesdays - Shoulders
Wed - Legs
Thurs - Arms
Fri - Back

Also i lost about 20 pounds in strength on each excercise… how long do you think it will take to regain back too my regular form?

My current daily diet looks something like this

Oatmeal - Calories 120, Fat 2g, Carb 21g, Protien 4g
Grapes(18) - Calories 36
eggs(2) - Calories 154, Fat 10g, Carb 2g, Protien 12g

Chicken Breast - Calories 300, Fat 5g, Protien 40g
Brown Rice(cup) - Calories 215, Fat 1.8g, Carbs 44.8, Protien 5
Pear - Calories 51, Fat 0.6, Carbs 13, Protien 0.6

—WORKOUT—

Whey(2) - Calories 171, fat 0.5g, Protien 40g

Tuna(2) - Calories 120, fat 1g, Protien 30g
Wheat Bread(2) -Calories 170, fat 2g, Carb 32g, Protien 7g
Grapes(18) - Calories 36

Whey(1) - Calories 85.5, fat 0.25g, Protien 20g

Chicken Breast - Calories 300, Fat 5g, Protien 40g

Vegetable Soup - Calories 82, Fat 1.9g, Carbs 13.1g, Protien 3g

Natty PB(1)- Calories 90, Fat 8g, Carbs 3g, Protien 4g
Milk - Calories 110, Fat 2.5g, Carbs 12g, Protien 9g

Total - Calories 2040.5, Fat 52.95, Carbs 140.9, Protien 214.6
Fat - 12.96% Carbs - 34.49%, Protien - 52.54%

I am currently gaining 2040 calories a day… do i need more food to gain weight?.. It looks like i need more fat… what do you recommend?

Thank you

2

Cant tell you anything on you training you just give us some body parts and days need more info.

Will you gain on that intake?? its low But in the end for you you may tell us. Is it working?? Id expect to have to increase it pretty quickly

Phill

3

When bulking, be it clean or not, don’t expect to lose much if any fat at all. The term “clean” bulking just means minimizing fat gain while bulking. I’d just keep that in mind while you’re tweaking your diet/workouts.

4

Thanks for the advice guys…

I am thinking of doing a bit of cardio as well to lose some fat around my stomach…

Would cardio be a better way or just clean bulk and gain the weight… than cut after?

5

the later. if you’re losing fat then your muscles arent getting enough calories to rebuild bigger

6

I am all for ?single? body part splits but I wonder if it the best way to go if you are a fairly new and inexperienced lifter. Personally, I wish I had started with full body or ?multiple? body part splits (ie: Chest/Back/Shoulders, Arms/Legs) before I moved on to ?single? body part splits.

Full body workouts taught me how to put every ounce of energy into a single exercise, before I think I was subconsciously leaving some energy on the table for later exercises.

As far as your diet is concerned, I would probably eat more.

7

If you are working out smarter and harder than befor, then that should only exacerbate the gains that you will get from your muscle memory, basicly you should get huge(r), fast. maybe 1/3 or the time it took befor?

8

with that caloric intake you’ll be losing weight. don’t expect to bulk with a 240 - 300 caloric deficit on just your basal metabolic rate (160x14)… more caloriesssss. with a clean bulk you should be around 2800 to 3000 cals.

9

[quote]CharlieStrange wrote:
I am all for ?single? body part splits but I wonder if it the best way to go if you are a fairly new and inexperienced lifter. Personally, I wish I had started with full body or ?multiple? body part splits (ie: Chest/Back/Shoulders, Arms/Legs) before I moved on to ?single? body part splits.

Full body workouts taught me how to put every ounce of energy into a single exercise, before I think I was subconsciously leaving some energy on the table for later exercises.

[/quote]

I completely agree with this. Single body part splits are for people who already have a very solid base.

An upper/lower, push/pull type split, or even 3 day per week full body sounds much better. Try something like Waterbury’s Total Body Training. Since you’ll have some muscle memory and full body workouts cause a larger raise in metabolism, it actually might allow you coming back to lose some bodyfat while eating enough to put some size on. Just my opinion.