Hello all who read this.
Ok so i am doing my 1st hypertrophy program in like 8-10 days.
Been doing str since i started properly 7 months ago before that i had 2 months of going with my mates doing random shit.
Weight: 96-98 kgs
Bodyfat: Clueless around 12-15% I THINK
1st my proposed nutrition program :
This is a ratio of 36/50/12.5 protein/carbs/fats,will be getting 12.5% of calories from good fats.I’m taking in roughly 2x my bodyweight in protein and the rest of my calories are from carbs. As i progress, i’ll adjust these ratios to meet my needs following JB’s massive eating protocall.
6:30- 2 scoops whey isolate in water
7:30- 5eggs/ 4 whites & 1 cup oatmeal
9:00- 6oz chicken breast, 1 cup brown rice, veggies
12:00-12oz chicken, sweet potato, salad w/o dressing
3:00- 4oz chicken or turkey & veggies
4:30 - 1/2 Serving of Surge in water
5:00- W/O — During workout 6g’s of BCAA’s from Biotest
6:00- 4 servings of amino acids & Sugary Drink ( gatorade) in water
6:30- 1 Serving of Surge
7:00- 6oz chicken breast, 1 cup white rice
8:00- Metabolic Drive Complete w/ 1/4 cup oats mixed in
9:00- repeat the 7pm meal
right before bed so like 10:45 or so… 4oz Beef w/ salad, OR substitue with protein shake w/ 1tbsp flaxseed oil)
Ok so if you can offer any advice on that cool, i THINK its ok but as i said 1st bulking so im new and i LIKE advice
Ok training part, i have followed
Outlaw Strength and Conditioning – C.W.
Strength-Focused Mesocycle – C.W.
Push- Pull --TC
I have alternated between these 3 for the last 7 months.
Dead’s - wth were these
At this moment i stand at:
Bench: 90kg *3
Back Squat:130kg *3
Frong Squat: 90kg *3
Deadlift: 100kg *3
Only learned Dls and Rdls like 2 months ago properly so have ALOt of work to do on Dls, Rdl’sim catching fast my legs far outstrip my upper body some reason.
So with those weights, i need a hypertrophy program…
If i were to define me, i’d rob Charles Poliquin’s definitions and call myself a definitive Fire Type.
Basically give me weight and intensity but leave out the volume!
I like CW’s stuff but i will take whatever is reccomended as i said i wish to start in 8-10 days putting in my order now for stuff.
All help appreciated as well as comments
Will try get some pictures up for before and after for me more than any1 else