louis G
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- Joined: 16/05/2011
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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
-
Reward points
:
948
- Joined: 16/05/2011
- Location: Newport
-
Status: offline
- Read my TROG
|
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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