T Nation

Bulking Cycle Help

Hi , i’m 25 , i’m training for 6 months , 5,6 , 167 pounds(my goal is to reach 176) , bf 20% ( navy bf calculator )
training

day 1
front squat/back squat 4x10
lunges/1 leg split squat 2x8
dips 4x12
bench press/wide grip bench press 3x10
flyes 3x8
shrugs 3x10

day 2
hanging leg raises 3x10
russian twist 3x10
leg up 2x30

day 3
deadlift/snatch grip deadlift 4x10
1 leg deadlift/romanian deadlift 3x8
chins 7x6
barbell row/dumbell row 3x8
military press/behind the neck press/shoulder press 3x8
curls/lateral raises 3x8

day 4
rest

stretching+contrast shower+spine deloading every day

diet
moorning
1 cup of cafee , 300 ml of skim milk , 2 jelly rolls
lunch
150 g of pasta , 100 g of meat , some beans or steamed potatoes
afternoon
1 ham sandwitch , 2 jelly rolls or icecream
dinner
150 g of pasta , 100 g of meat , some beans or steamed potatoes

supplements
2 teaspoons of baking soda in 300 ml of water before training

any suggestions ?

thanks , bye

um, you’re trying to get up to 20%bf or that is your current? As far as putting on weight, you really don’t have the diet in order to do that. And what with all the jelly rolls and ice cream?

Hmm, I’m not convinced you are doing yourself any favors with the jelly rolls.

Why not increase the portion of size of your proteins and vegetables instead?

Also, what about adding another meal into your day somewhere. Have some type of low carb end of day snack. Maybe some cottage cheese or something like that.

Anyway, read up on some of the nutritional articles around here… it looks like that is lagging compared to your workouts.

[quote]vroom wrote:
Hmm, I’m not convinced you are doing yourself any favors with the jelly rolls.

Why not increase the portion of size of your proteins and vegetables instead?

Also, what about adding another meal into your day somewhere. Have some type of low carb end of day snack. Maybe some cottage cheese or something like that.

Anyway, read up on some of the nutritional articles around here… it looks like that is lagging compared to your workouts.[/quote]

I agree the diet needs a TON of work bro. Read up and come back with any ??

Phill

i’m eating so much cakes for maintain the calorie up

something like

moorning
1 cup of cafee , 300 ml of skim milk
lunch
150 g of pasta , 100 g of meat , some beans or steamed potatoes
afternoon 1
1 ham sandwitch
afternoon 2
100g yogurt/mozzarella cheese/tuna
dinner
150 g of pasta , 100 g of meat , some beans or steamed potatoes

may be better ?
i realy don’t want to lose muscle

Youll need to replace the jelly rolls with something try some real food, Meat, eggs, oats, good bread, nuts, fruit, some grits, with cheese, etc etc etc …

Phill

[quote]zio_missile wrote:
i’m eating so much cakes for maintain the calorie up

something like

moorning
1 cup of cafee , 300 ml of skim milk
lunch
150 g of pasta , 100 g of meat , some beans or steamed potatoes
afternoon 1
1 ham sandwitch
afternoon 2
100g yogurt/mozzarella cheese/tuna
dinner
150 g of pasta , 100 g of meat , some beans or steamed potatoes

may be better ?
i realy don’t want to lose muscle [/quote]