i have been lifting since 6th grade and just started bodybuilding 2 years ago. did first competition on june 14th (oregon state championships) and took first in mens junior class. after show i got a lil cocky and started slacking off yea i know bad idea. started cutting ends at the gym and then slowed down on eating and dropped down to 175 pounds from 190 and i was a bit flabby.
now im back at the quest to getting huge reaching for the goal of 200. and im not talking no fat 200 i want to beable to still see my abs a lil bit.but to get to the point i would like some critiquing on my meal plan and my training...
so here it goes.... ill start of with how i eat.
meal one: 40g protein shake and a fast carb... oat meal cookie and some orange juice.just to get my body out of a catabolic phase as quick as possible.
meal two: 4 whole eggs along with a bowl of oatmeal around a cup and a half eyeballed and a glass of milk.
meal three: chicken breast with 2 peices of toast
meal four: 40g protein shake and some orange juice.
meal five: 40g protein shake and a cookie or some orange juice.
meal six: chicken breast and a can of black beans.
meal seven: random to be honest depends on if girlfriend wants to go out to eat or make something. but always get at least 40g's of protein and good amount of fats and carbs...
meal eight: protien shake before i go to bed mixed with some sort of carb toast most of the time... but have been considering some oatmeal since it will be slower digested at night.
meal one: flax oil 4g
meal four: flax oil 3g
preworkout: krealkalyn sometimes i will steal some superpump from friend...
meal six: flax oil 3g
meal eight:flax oil 4g
now onto training:
monday:chest, tris, shoulders.
chest: benchpress x 3 working sets
incline x 3 working sets
crossovers x 3 working sets
pullovers to expand rib cage 3 sets
tris: weighted bench dips 4 working sets
single arm push downs 3 sets
rope pulldowns 3 sets
shoulders: military press 3 working sets
behind neck press on smith machine 3 working sets
arnold press 3 working sets supersetted with lateral rises.
tuesday:back, bis, traps
back:barbell rows 3 working sets
lat pullwdowns 3 sets
db rows or straight arm pulldowns 3 sets
bis:preacher curls 3 working sets
alt. curls 3 sets
ezcurl bar 3 sets
started using single arm machine curls really like them alot i feel a good pump out of it...but havent thrown them directly in the plan yet
traps: shrugs 5 working sets followed by drop sets 4, 3, 2 plates
legs:squats 3 working sets
leg press 3 to 4 working sets
leg ext super set with leg curls
lowerback:deadlifts 3 working sets
calves:sitting calf rises 4 sets for all
machine standing/sitting calf raises confusing i know its a machine at the gym they have its pretty sweet
donkey calf raises
thurs- sat repeat then sunday off or ill train weak parts like bis
rep range for all upper body around 10-12 or 6-8 range it up every 3 to 4 weeks then on lower body i train with 14 to 16 reps... i heard your legs can take more reps to build. correct me if im wrong but at the same time i feel 16 reps is a good range.... i get a good burn going.
i dont always do deadlifts on leg days but i try to get them in once a week.
current weight 195 want to get to 200 and stay at same bodyfat. and once i get to 200 i want to try a cycle of sust and eq or winny.