T Nation

1st Bulk - Critique Please


#1

First off, this is gonna be a little long. I apologize

Ok, I have tried bulking before and always end up giving up cause I think I put to much fat on, this time I am committing to this bulk till at least 01/01/2010. I realize that this is the only way I am ever gonna not be skinny fat.

Stats: 21, male, 5'10, 163lbs
Deadlift=340
Bench=225
Squat=270
Military=135

Diet: 3250 Calories/day
Mon/Tues/Thurs/Fri (Workouts)
3250 Calories
35% P/15% C/50% F
1137c protein/487c carb/1625c fat
284g prot/121g carb/180g fat

meal1= 562 Calories/41g P/5g C/42g F = 5 Eggs, 45g Whites, 20g Cheese, 1 tsp EVOO [560 Cal/40.5g P/3.2g C/41.6g F]
meal2= 562 Calories/41g P/5g C/42g F = 200g 90/10, 4.75tsp EVOO, 100g Cabbage [552 Cal/41.6g P/6g C/41.6g F] [3g fiber]
meal3= 562 Calories/41g P/5g C/42g F = 110g Bratwurst, 63g Chicken, 35g Flax, 100g Cabbage [608 Cal/40.8g P/21.1g C/41.5g F] [13g fiber]
meal4= 562 Calories/41g P/5g C/42g F = 77g Steak, 61g Bacon, 10g Fish oil, 100g Cabbage [555 Cal/42.1g P/6g C/42.3g F] [3g fiber]
meal5(pre)= 328 Calories/40g P/33g C/4g F = 52g Whey, 30g Waximaize [328 Cal/39.9g P/33.5g C/4.3g F]
meal6(pwo)= 328 Calories/40g P/33g C/4g F = 52g Whey, 30g Waximaize [328 Cal/39.9g P/33.5g C/4.3g F]
meal7(pwo2)= 310 Calories/40g P/33g C/2g F = 180g Chicken, 145g Sweet potato [291 Cal/39.9g P/29.7g C/1.6g F] [5.1g fiber]
Calories=3222
Fiber=24g

Wed/Sat (Off)
3250 Calories
35% P/15% C/50% F
1137c protein/487c carb/1625c fat
284g prot/121g carb/180g fat

meal1= 603 Calories/47g P/34g C/31g F = 4 Eggs, 100g Whites, 20g Cheese, 70g Bread [591 Cal/47.7g P/35g C/32.1g F] [12.5g fiber]
meal2= 603 Calories/47g P/34g C/31g F = 175g 90/10 Beef, 40g Oats, 28g Flax [598 Cal/47.6g P/33.2g C/33.4g F] [14.2g fiber]
meal3= 603 Calories/47g P/34g C/31g F = 120g Bratwurst, 50g Chicken, 30g FF Cheese, 70g Bread [599 Cal/48.6g P/37.5g C/32.8g F] [12.5g fiber]
meal4= 491 Calories/47g P/6g C/31g F = 112g Steak, 50g Bacon, .25g EVOO [462 Cal/46.9g P/0g C/30.6g F] [0g fiber]
meal5= 491 Calories/47g P/6g C/31g F = 75g Bratwurst, 160g Chicken, 2tsp EVOO, 100g Cabbage [488 Cal/47.1g P/7.8g C/30.2g F] [3g fiber]
meal6= 491 Calories/47g P/6g C/31g F = 3 Eggs, 135g Whites, 25g PB [486 Cal/39.1g P/6.6g C/30.8g F] [1.6g fiber]
Calories=3223
Fiber=43.8

Sunday
3250 Calories
30% P/40% C/30% F
975c protein/1300c carb/975c fat
243g prot/325g carb/108g fat

meal1= 541 Calories/40g P/54g C/18g F = 8g Cereal, 4c skim milk, 3TBSP Cream, .5 EVOO, 5g Whey [538 Cal/40.7g P/55g C/17.9g F] [1g fiber]
meal2= 541 Calories/40g P/54g C/18g F = 400g Blueberries, 2 Eggs, 195g Whites, 15g bacon [542 Cal/39.5g P/49.8g C/18.6g F] [11.4g fiber]
meal3= 541 Calories/40g P/54g C/18g F = 100g Bread, 90g Marinara, 150g Chicken, 4.5tsp EVOO [535 Cal/42.2g P/53.6g C/25.6g F] [20g fiber]
meal4= 541 Calories/40g P/54g C/18g F = 33g Whey, 60g Oats, 35g Flax Seed [532 Cal/40.3g P/55.2g C/19.8g F] [16g fiber]
meal5= 541 Calories/40g P/54g C/18g F = 110g chicken, 1 egg, 200g Brown Rice, 18g almonds [496 Cal/38.3g P/48.2g C/17.9g F] [6g fiber]
meal6= 541 Calories/40g P/54g C/18g F = 200g Whites, 95g Bread, 48g PB [591 Cal/43.5g P/53.1g C/25.7g F] [20g fiber]
Calories=3248
Fiber=74.4

Lifting:
Monday:
Deadlift (5/3/1)
Leg Curl 5x12
Leg Extension 5x10
Hanging Leg Raise 5x20
Reverse Curl 5x20

Tuesday: Bench Day + 20 min sled
Bench Press (5/3/1)
Dips 4x6
Chins 5x10
Close Grip Bench Press 4x6
Shrugs 5x25

Wednesday: Off

Thursday: Squat Day
Squat (5/3/1)
Back Raise 5x15
ATG Front Squat 4x6
Cable Woodchop 5x10

Friday: Military Press Day + 20 min sled
Military (5/3/1)
Inc DB Bench 4x6
T-Bar Row 4x6
Triceps Extension 5x10
BB Curls 5x5

Saturday:
Chin Ups 5x10
20 Hill Sprints
Sunday: 30 min LISS

Ok that's my plan, I realize this is a little long, but looking for advice.

(edited) Changed volume a little.


#2

You are bulking, right? Why the sled drags, hill sprints, etc. I do cardio when I cut. On many of your lifts I would lower the reps, raise the weight and intensity.

Good Luck.


#3

[quote]Arms Afire wrote:
You are bulking, right? Why the sled drags, hill sprints, etc. I do cardio when I cut. On many of your lifts I would lower the reps, raise the weight and intensity.

Good Luck.

[/quote]

Just for GPP and general conditioning, I was wondering about the volume as well, but in 5/3/1 I see most of the assistance exercises are 5 sets and 10-15 reps, guess it wouldn’t really matter if I drop it though, thank you.


#4

Jesus Christ people like to complicate things.


#5

The only thing I think would need changing is the 30m LISS on Sunday. The maximum you are going to burn in 30mins is about 500kcals but if it’s low intensity it is going to be about 250kcals. I am sure you would appreciate this is fuck all in relation to the sweat and time it will take.

You are better off doing some mobility or wanna do some proper LISS do 1-2 hours.


#6

[quote]Mr Body Massage wrote:
Jesus Christ people like to complicate things.[/quote]

Seconded.