Sup dudes…
I was really stressin a couple weeks ago on what to do in order to get bigger. I am 6’1 162 lbs (up two lbs from a couple weeks back) I didnt have a clue what routine to follow and i wasnt eating as much as i should have been to bulk.
So i conjured up a workout routine to follow and stick to it no matter what for a little while to see what happens… and the workout is this: Workout 4 times a week with a day off in between every workout.
Day 1 : *Flat Bench Press supersetted with Bent Over Row on 10x3 or 4 set/rep scheme
(Waterbury’s method)
*Deadlifts supersetted with DB shoulder press in a 4x6 set/rep scheme
*Squats supersetted with Chin-Ups in a 4x6 set/rep scheme
Then do some barbell lunges, 4 sets 6 on dips, and some ab work
Workout Day 2 is the same workout but i Use the 10x3 set/rep scheme on Squats and chins, and 4x6 on everything else
Workout Day 3 the 10x3 or 4 is used on the Deads and Shoulder Press and then the rest is 4x6
Then its back to 10x3 on Bench and so on and so forth
I do 20 mins of HIIT twice a week and take one day of rest.
My Diet:
Workout days
Breakfast: Cup of Oatmeal, cup of plain fat-free yogurt, big scoop of protein powder
Pre-Workout: 2 cups Fat-free milk with some added kool-aid mix
During Workout: Scoop of WPI and Kool-aid powder mixed with water
Post-Workout: Giant scoop WPI and Kool-aid powder mixed with water
*all the drinks have a 2 to 1 carb to protein ratio
Meal about an hour after my PWO
1.5 cups fat free yogurt, 50 grams oatmeal, cup of cottage cheese and some added Whey/Casein
Meal about 3 hours after workout
1 cup fat free yogurt, 50 grams oatmeal, egg white omelet
Meal # 4
Turkey Burger, large bowl of mixed veggies, boiled egg, bag of mixed nuts and two fish oil caps
I also have a can of sardines during the later part of the day too.
Meal #5
Cup of cottage cheese, 2.5 tbsp of Natty peanut butter, small scoop of whey/casein blend, boiled egg and two fish oil caps
Meal # 6
3/4 cup cottage cheese, 50 grams peanut butter, half a scoop of casein, small scoop of whey, and 1 serving liquid egg whites mixed all up and it makes like a pudding… yummy
3700 calories on workout days
Off Days
Meal 1
60 grams oatmeal, apple, half a scoop of whey, 4 tbsp wheat germ, egg white omelet
and half a cup of Cottage cheese
Meal 2
1/2 cup of oatmeal, small can of tuna, small scoop of whey, and 3 boiled eggs(whites only)
Meal 3
Turkey Burger, big bowl of mixed veggies, boiled egg, bag of mixed nuts, 1/2 can of tuna, 2 oil caps
Meal 4
Sardines, small can of tuna, ounce of almonds, half ounce of peanuts and two oil caps
Meal 5
Same as Meal # 5 on w/o days
Meal 6
Same as Meal # 6 on w/o days
I add a recovery drink in on my off from lifting days if i do HIIT. Whey and Kool-aid
Is there anything that i am missing out on as far as training goes. What would you guys change about the workourt and/or eating plan? Any response would be greatly appreciated. Thanks Guys
J.P