I am trying to pack on size after years of being skinny(ish). Having read CT’s article on designing a good program (link below), this is what ive come up with.
The objective is size and i’m going to take a antagonistic split approach:
Day 1: Chest/back
Day 3: Biceps/triceps
Day 4: Quads and hams
Day 6: Shoulders/Upper back
Example of day 1 exercises would be:
4 sets of:
A1-BB bench press-7 reps, 45secs rest
A2-Bent over BB row-7 reps, 45 secs rest
B1-DB bench press-9 reps, 45 secs rest
B2-DB row-9 reps, 45 secs rest
C1-DB flies-11 reps, 45 secs rest
C2-Lat pulldown-11 reps, 45 secs rest
And then for the diet, im going with carb-cycling with the aim of bulk. following CT again this is what i’ve worked out:
Calorie intake required: 3000 calories
Moderate days:198g P, 157.3 F, 198g C
High days:198g P, 157.3 F, 247.5g C
Low days:198g P, 157.3 F, 148.5g C
This gives the following percentage splits:
Moderate:26% P, 47% F, 26% C
High:26% P, 47% F, 33% C
Low:26% P, 47% F, 20% C
It seems that calories from fat seem to be taking up a large percentage of my diet-is this correct?
I welcome all your views and suggestions.