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 get ready for a good ol lean bulk


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louis G

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get ready for a good ol lean bulk 09 February 2012 22:46 (permalink)
in september this year i plan to bulk so i gain 1/2-1/4lbs a week so i either gain 1-2lbs a month im looking to add easily 10lbs for next year as i want to be a lean 14st
 
my diet will be
high protien 200g-400g
medium carbs 70-150g(starchy)
high fats 80-140g
should workout to around either 2900-3200cals a day so im over eating by either 125 or 250cals
 
i will still be doing cardio but only 30-40 mins in the morning
 
weights workout will alter between upper/lower and isolation weeks (a body part a day)
 
the diet i should be eating will be
 
wake 6-7am
light meal as i cant do boxing on a fullish stomuch 
whey,glutamine,hmb -190cals
 
boxing 30-40mins
 
breakfast
10mls udo's oil
total protien shake
50g spinach
40g mixed nuts
20-30g oats
 
snack1
4 whole eggs
25g peanut butter
mixed veg
10g coconut oil
 
lunch
1chicken fillet
mixed salad -(spinach,peppers,carrots etc)
10mls udo's oil
1 wholemeal wrap
 
pre workout meal 1.30hour before
1 total protien shake
spinach - or 100g sweet potato
40g peanut butter
 
pre workout sup 10mins before weight session
either 1 scoop of manic,warrior rage,white flood
1 serving of no2 extrme
 
weight session
intra weights
either creastorm+exceed,excel or recover pro
 
pwo
1 serving of total protien
10g glutamine
2g hmb
50g wms
 
dinner
100-200g meat either 2 chicken fillets,steak or salmon
mixed veg
10g olive oil
 
bedtime
total protien
spinach
10mls udo's oil
5g glutamine
2g hmb
 
the diet is rough
 
the list of supplements im going to use is the following
total protien or bulk powders complete blend (this will proberly be whey 5kg and a 5kg casien)
glutamine
hmb
wms (pwo only)
daa,zma or turo test (or may use epi,halo not sure yet)
 
will be on this journal from time to time but WILL NOT BULK UNTIL SEPTEMBER 
 
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    louis G

    • Total Posts : 734
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    Re:get ready for a good ol lean bulk 22 February 2012 22:53 (permalink)
    the supplements i will be using are
     
    pea protien 5kg0 iron science £25
    omni mx/hardcore or reflex osx x2 - £100-£80 (not sure which one)
    glutamine 1kg - 16.49 iron science
    hmb 500g -16,79 iron science
    ecxel or recover pro 1kg - £36 bbw or local sup shop
    creatine gluconatine 250g - £8 (use with excel or recver pro intra)
    zma 210-£22
     
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