Hi, iv been training and bulking for a while and started off around 11.5 stone and am now 194.5 lbs so added 2 and a half stone some fat but mostly muscle I hold most my weight on my glutes and upper legs despite not being able to squat that much.
I started off badly by not eating enough so waisted a few months of training my routine currently looks something like this but could change depending on how sore my muscles are.
I tend to alternate my last exercise between a few different exercises and do about 5 different exercises on a day which should last between 45-60 min’s no later around 45 seconds between each sets which does vary. I always aim too add more weight than last time on most lifts.
Incline dumbell bench press.
Flat dumbell flyes.
Decline bench press.
Incline bench press on a smith machine.
Tuesday Bicep and legs:
EZ bar curl.
Reverse grip curl.
Rear delt exercise. (forgot the name)
Side laterals on cables.
Bent over rowe.
Friday tricep and abs:
Close grip bench press
Sat and sunday off.
My nutrition - I try and aim for 200 grams of protein from meat, eggs, tuna and powder. And around 500 grams of carbs from Wholemeal sources including bread, rice, (potatoes, spaghetti, pasta.)I dont worry about fats as i’m sure I get enough from my diet.
Wake up around 11. Eat around 12.
Breakfast 5 scrambled eggs on 3 peices of wholemeal toast with butter.
Gym around 2-3. Protein shake straight after which I make myself. Which consists of 40 grams of whey concentrate powder, 20 grams of oats, 20 grams of maltodextrin, 20 grams of dextrose.
Eat around 4pm. Chicken and rice, 40 grams of protein in the chicken, 100 grams of carbs in the rice (i weight it and work out the nutrient values).
7pm. Eat chicken and rice - 40 grams of protein 100 grams of carbs.
10pm. Tuna and pasta. 1 can of tuna, 100 grams of carbs in the pasta.
1am. Homemade protein shake - 30 grams of concentrate protein powder, 100 grams of oats, 15 grams of protein in the cottage cheese, teaspoon of peanut butter, nesquick powder, milk. (sometimes some mixed seeds).
Cheers in advance everyone.