Hey all…here’s the guy’s program from the link. I thought he’d get more responses if it were easily visible.
HERE IT IS:
I went ahead and calculated my calorie requirements according to T-Mags MASSIVE EATING and came up with the following figures:
Weight: 75kg
Fat Mass: 10% of Weight = 7.5kg
Fat Free Mass: Weight - Fat Mass = 67.5kg
Resting Metabolic Rate Formula: 22 x FFM + 500 = 1985
Cost of Activity = RMR x Activity Factor (1.6) = 1985 x 1.6 = 3180
Cost of Exercise Activity (Weights) = Body Mass (75kg) x Duration (1) x MET value (6) = 450
Cost of Exercise Activity (Bike) = 75 x .5 x 3 = 115
Thermic Affect of Food: RMR x 0.10 = 200
Total Calories Needed: Activity + Weights + Cardio + Thermic = 3180 + 450 + 115 + 200 = 3945
Below is my brand new bulking diet which I will begin next week after I’ve fully recovered from a recent tonsilectomy. I posted it for a critique on abcbodybuilding.com, and after exhausting all their advice, thought I would post it here in case you guys have any comments or improvements I could make.
According to the “staggered” approach, this amount of calories will give me an excess of 115 4 days a week which are cardio free and an extra 450 calories on my rest day, a total of 910 calories surplus a week.
Feel free to critique! Also, below the diet is also my new workout which will go along with my new bulk, you may awell critique that too. I probably should mention my current stats aswell. ATM they are:
16 years and 9 months old, 5 foot 11 inches, 75kg
bench: 70kg x 6
squat: 90kg x 6 (slightly below parallel)
dead: 80kg x 8
goals: bulk, BULK, B U L K!
thanks guys!
(Items marked “(E.G.)” are example items, foods chosen may differ daily however will always be similar.)
Meal Item P C F Cal
Breakfast - 7 4 Weet-Bix 7 40 1 197
350mL Skim Milk 17 22 0 156
45g Whey 40 0 0 160
64 62 1 513
Recess - 10 100g Brown Rice 7 70 3 335
2 Cans Tuna 42 0 2 186
1 Spear Broccoli (E.G.) 5 10 1 69
54 80 6 590
Lunch - 12 3 Whole Eggs 18 2 15 215
3 Egg Whites 12 0 0 48
1 Cup Lettuce 1 2 0 12
1 Spear Broccoli (E.G.) 5 10 1 69
2 Tbsp Safflower Oil 0 0 28 252
36 14 44 596
P. Workout - 4:30 45g Whey 40 0 0 160
Dextrose/Maltodextrin (50/50) 0 75 0 300
40 75 0 460
Afternoon Tea - 6:30 1 Spear Broccoli (E.G.) 5 10 1 69
2 Packs Chicken 36 14 4 236
90g Natural Peanut Butter 15 6 21 273
56 30 26 578
Dinner - 8 3 Oz Chicken (E.G.) 27 0 3 135
1 Spear Broccoli (E.G.) 5 10 1 69
3 Tbsp Olive Oil (E.G.) 0 0 42 378
32 10 46 582
Supper ? 9:30 250g Cottage Cheese 31 10 6 218
1 Tin Salmon 17 0 8 140
60g Natural Peanut Butter 10 4 14 182
1 Spear Broccoli (E.G.) 5 10 1 69
63 24 29 609
Total: 345 295 152 3928
Percentages
Protein 44%
Carbs 37%
Fat 19%
Monday ? Back (12 sets)
Chins x 3 (1 warm-up)
T-Bar Rows x 3 (12 ? 8 reps)
Single DB Rows x 3 (10 ? 6 reps)
Narrow Pulldowns x 3 (12 ? 8 reps)
Tuesday ? Chest (12 sets) (12 ? 8 reps for All), Evening Cardio
Dumbbell Bench Press x 4 (1 warm-up)
Incline Dumbbell Bench Press x 4
Dumbbell Flyes x 4
Wednesday ? Calves & Abdominals (17 sets)
Calf Press x 4 (1 warm-up) (15 reps)
Seated Calf Raise x 4 (15 reps)
Incline Situps x 3 (15 ? 10 reps for All)
Incline Leg Raises x 3
Abdominal Roller x 3
Thursday ? Arms (12 sets), Evening Cardio
Rope Pressdowns x 3 (1 warm-up) (15 ? 10 reps)
Narrow Bench Press x 3 (10 ? 6 reps)
One arm Back-to-Front Preacher Curls x 3 (1 warm-up) (12 ? 8 reps)
Standing EZBar Curls x 3 (10 ? 6 reps)
Friday ? Legs (15 sets)
Squats x 3 (2 warm-ups) (10 ? 6 reps)
Leg Press x 3 (12 ? 8 reps)
Thigh Extensions x 3 (10 reps)
Low Deadlifts (10kg Plates) x 3 (1 warm-up) (8 ? 4 reps)
Lying Leg Curls x 3 (10 ? 6 reps)
Saturday ? Shoulders (12 sets)
Clean and Press x 3 (1 warm-up) (10 ? 6 reps)
Lateral Raises x 3 (12 ? 8 reps)
Bent Over Lateral Raises x 3 (12 ? 8 reps)
Shrugs x 3 (12 ? 8 reps)
Sunday ? Evening Cardio