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So I've Been Told I Should Bulk...

My diet is different everyday. But always includes whole wheat, whole grain, lean ground beef, chicken breast, 1% milk and whey shakes. About 95% of my diet is from clean foods. And my mainteneance is 2100, so I intake 2400-2600 cals a day. I’m following HST routine Full body split 3x a week on alternates

Day A:

Deadlift 3x5
Squat 3x5
Incline Bench 3x5
Military Press 3x5
Single Arm DB row 3x5
SUPERSET:
Barbell Curls 3x5
Standing Tricep Ext 3x5

Day B:

SLDL 3x5
Chin up 3x10
DB Flat bench Press 3x5
Bent-over barbell row 3x5
DB shoulder press 3x5
DB Shrugs 3x20
SUPERSET:
Barbell Curls 3x5
Standing Tricep ext 3x5

I was a nice 12% before my bulk, now I’m at 15% due to the lack of my intensity during workouts, gained 3-4lb’s of fat onto my stomach. This is me now…

Still got a long way to go, keep bulking. maybe switch up the rep sceme for the time being or try upper/lower. IMO you do too many lifts per day.

Too many? 3x5 is too many? Really?

I’d go as far as saying 10x3 or 5x5.

EDIT: Or bump the weight up. A lot.

[quote]Makavali wrote:
Too many? 3x5 is too many? Really?

I’d go as far as saying 10x3 or 5x5.

EDIT: Or bump the weight up. A lot.[/quote]

let me fix that too many different lifts. I usually keep it at 4-5 a day.

[quote]zephead4747 wrote:
let me fix that too many different lifts. I usually keep it at 4-5 a day.[/quote]

Ah, I see what you mean now. I keep it to 3-4 per body part for that day.

i.e. Today:

Bench Press 10x3
Flat Dumbbell Flyes 10x3
Incline Bench 10x3
Incline Dumbell Flyes 10x3

Lat Pulldown 10x3
1-Arm Dumbbell Rows 10x3
Bent-over Barbell Rows 10x3

But that’s not really from a program. I wing it for about two weeks in between programs.

Ah, heres a bad angle of me showing my nice 32 inch waist

Anyways, What rep scheme should I aim for? And I’m already lifting heavy, those 5 reps are about 1-2 reps from failure. What excersise should I take out?

Optimized Volume Training + Plenty of Food

is my suggestion, but I’m sure others will chime in.

I chose HST because it’s simple compound excercises, I workout at home and all I have is a squat rack, barbell bar, dumbells and a bench. I’ll have to make due with those. Can I have other suggestions?

Thanks,

what are your maxes at?

Not sure, but as of right now my five rep scheme weight goes like this

Bench - 160
Deadlift - 260
Squat - 220
Military Press - 125
Bent-over BB row - 180lb

[quote]scouthern wrote:
Bench - 160[/quote]

Wtf?

Why wtf?

160 seems a bit low is all. Comes to… slightly over 70kg which I benched not long after I just started lifting.

okay, props to you.

Those arent my 1RM’s though. my 1RM for bench is 180.

[quote]scouthern wrote:
Those arent my 1RM’s though. my 1RM for bench is 180.[/quote]

“max” implies a 1 rep max. That said, you should probably put on 60-80+ pounds on that before you do a real “cut”. Nothing wrong with cleaning up the diet and eating a little less, however. trying to lose a large ammount of bodyfat should wait for a while, probably a long while.

thanks, im probably at 15-16bf rite now, but ill continue bulking with 500 above maintenance

You definately need a lot more than 2600 kcal. How tall are you?

Right now i eat about 4500 kcal and i’m just slowly gaining weight. I have a really high metabolism.

Just eat more. Try to incorporate some steaks into your diet. Add calories to each meal throughout the day. Try to increase that every week so your body can adjust to intaking more food. You will feel like throwing up sometimes from eating so much, or at least i do.