Here is my diet/workout plan for bulking. I need some info on what to change to help me bulk up. I plan on staying in this bulk phase until somewhere around mid-December then start ripping up for my summer college graduation trip and to just feel/look better. I will post my workout, then diet.
*=Increase weight by about 8% of 1RM
Monday: Chest/Back
Incline Flys 3x8, 1x5*
Lat Pulldown 3x8, 1x5*
Bench 3x8, 1x5*
Close-grip Rows 3x8, 1x5*
Decline Press 3x8, 1x5*
Bent over rows 3x8, 1x5*
Wednesday: Legs/Shoulders
Squats 3x8, 1x5*
Military press 3x8, 1x5*
Leg Press 3x8, 1x5*
Side Raises 3 x 10
Calf Raises 3 x 10
Front Raises 3 x 10
Leg Extensions 3x8, 1x5*
Shrugs 3 x 10
Friday: Arms/Abs
Hammer Curl 3 x 8, 1 x 5*
Overhead Tricep Press 3 x 8, 1 x 5*
Standing Bar Curl 3 x 8, 1 x 5*
Skullcrushers 3 x 8, 1 x 5*
Preacher Curl 3 x 8, 1 x 5*
abs differentiate
My Diet:
Meal 1
5 eggs
3 rice cakes or 1c Oatmeal w/blueberries
1 tbsp Nat PB (not when i have oatmeal)
4 strips turkey bacon
prot 50, cal 980, fat 48, carb 36
Meal 2(pre workout)
6oz Chicken Breast
1c Green Beans
1c Long Grain Rice
prot 35g, cal 440, fat 7, carb 44
Meal 3 (post workout)
Shake One scoop Mass Gainer Chocolate, One scoop Syntha-6 chocolate, 1c Milk, 1/3 c FF Yogurt, 1 tbsp Natty PB, Flaxseed oil tbsp
Protein 66, Cal 972, Fat 18.5, Carb 134
Meal 4
1 Beef Steak
5 eggs
3/4 c Whole Wheat pasta
prot 58/cal 880/fat 41.5/carb 42
Meal 5
1 salmon steak
1/2 c Spinach
prot 27/cal 200/fat 1.5/ carb 18
Meal 6
Shake 1c Milk, One Scoop (chocolate Syntha-6 Protein)
prot 30/cal 290/fat 6/ carb 27
Daily Total: Prot 266g/cal 3762/fat 122.5g/ carb 301g
I am 6’2" 249 with 15.3% bf, and this is what I have managed to get about everyday. I was wondering if i needed more or less of anything, and if i needed my workout changed up any. My lean body mass should be around 212lbs with my BF, and my goal is to get that up to about 230, then cut down around January or so to around 8-10% bf for summer. Give me some feedback guys, thank you for reading.