T Nation

Bulking Program

Hi everyone, I have decided to start my first ‘real’ bulking program tomorrow and I wanted to check in for any last minute advice on my eating and program.

Some Stats:
Height: 5’9"
Weight: 180lbs
Bodyfat: 22% (according to scale)
Bench (max): 230

Notes: I don’t have any real shoulder work outs in my plan because I injured my right shoulder several years ago. Also, I have never done any leg work outs up to this point so they will be new for me.

Wednesday (Chest / Back / Abs)

  • Bench Press
  • Pull ups
  • Incline Bench Press
  • Lat Pulldowns
  • Chest Press and/or Pec Dec
  • Weighted crunches
  • Side planks


  • 45 Minutes Elliptical in morning

Friday (Biceps / Triceps / Traps)

  • Standing barbell curls
  • Close grip bench press
  • Hammer curls
  • Skull crushers
  • Tricep ext. machine
  • Machine shoulder press (if I can do it)
  • Shoulder shrugs


  • 45 Minutes Elliptical in morning

Sunday (Quads / Hamstrings / Calves)

  • Squats
  • Deadlift
  • Leg press
  • Leg curls
  • Calf raises


  • Rest day


  • Same workout as Friday with biceps/triceps optional so as not to overtrain

Note: I’m pretty much a vegetarian. I’ll eat all-beef hot dogs on occassion and raw/boiled eggs.

Instant Quaker Oats
Frozen Blueberries (1 cup)
Metabolic Drive (2 scoops)
3 Fish Oil Pills
Mass XXX (1 serving)
Flax seed (2 tbsp)
Cheddar Cheese (1 oz)
Mixed Nuts (1 oz)
2 Raw Eggs
Metabolic Drive (2 scoops)
Mixed Nuts (1 oz)
Cheddar Cheese (1 oz)
Wheat Toast
3 Fish Oil Pills
Premier Protein Bar
Mixed Nuts (1 oz)
Yoplait Fat Free Yogurt
Natural Peanut Butter (2 tbsp)
Metabolic Drive (2 scoops)
Flax seed (2 tbsp)
Totals: 3327 calories
260g protein total
Fat 20%, Protein 39%, Carbs 41%

I consider myself a beginner so all advice is welcome.

One other question - am I taking the right path in bulking rather than losing more weight first despite my bodyfat level?

Be careful. You have one ounce of cheddar cheese in there at least twice. You don’t want to go overboard with that.

I’d put in a rear delt excercise/ face pulls on back day especially if you’re shoulders are dodgy

[quote]Cprimero wrote:
I’d put in a rear delt excercise/ face pulls on back day especially if you’re shoulders are dodgy[/quote]

Thanks Cprimero. Good idea. I will add that in.

I logged on just to tell you to eat more, but after reading your entry, you’re probably good.

Just make sure you’re seeing progress. How long are you going to bulk for? (It’s a good idea, BTW)