hey there guys! im postin all the way from Sri Lanka and i jus wanna say i love this site!
gettin to the point...
im 17 rite now and ive been on my bulking diet for the last three weeks. im a former fat boy and about an year and a half ago i weighed in at around 85-90kgs and managed to drop down to 55kgs! now for the last few months ive been building up and reached 146lbs. i wanna continue bulking and gaining some good muscle and i need some advice on diet and training.
Max squat: 125lbs
Max bench: 110lbs
Max Bicep Curl (barbell): 60lbs
7am - 6egg whites 1yellow omelet, 2 portions of oatmeal, 2oranges, handful of berries & sometimes sweet potato
10am - cottage cheese (2slices), 1/3 litre of skim milk, one cup yoghurt
1pm - one and a half chicken breasts, broccoli, carrots and beans, pineapple and mango slices
3.30pm - handful of nuts and dates (walnuts), 2/3 litre of skim milk
6.0pm - PWO drink (creatine added)
6.30 - yoghurt, apple
8pm - brown rice, veggies, one and a half chicken breasts, slices of fruit and my fish oil capsules, omelet with 6 eggs one egg yellow
9.0pm - casein blend and whey drink before bedtime
hopefully at 10.30 im asleep
monday (legs n back) - squats 5 sets of 10 reps
leg extension 4x10 (max weight80lbs)
hamstring curl 3x10 (60lbs)
calf raise (120lbs)
wanna start romanian deadlifts soon!
lat pull down, seated rows (wide grip and narrow grip), deadlift, pull ups, each 4x10
bench press, incline bench press, decline bench, flys, dumbell shoulder press, barbell shoulder press (front), front raise, dumbell shrugs, rear lateral raise, ez bar tricep extension, cable tricep extension, dumbell tricep extension
friday (biceps) - ez bar bicep curl, preacher curl(wide grip) , seated dumbell curl, cable curl, reverse barbell curl, hammer curl, wrist curl (palms up and down)
saturday (legs n back)
sunday (either biceps or the chest n shoulder routine)
I hope this is detailed enough and i hope i didnt make a fool of myself by referring to some of the exercise names wrong! anyways thanks in advance guys! keep lifting!!!!!
i used to be cut ass hell (obviously im a thin fuck!!!) but now since ive gone dairy and started bulking some definition was lost around the abs and overall. (had to sacrifice the pack for gains!! will get em bk!!!). however made some good strength and size gains so generally please but its gettin harder to gain and keep the weight. any advice?
ps. the prices for our whey protein and stuff is real expensive here. all we have is this EAS crap which goes for like 37 dollars or so cos of the cost of importing it! so keep in mind when altering my diet...