titch84 lean bulk new pics pg18 progress??

Incredible Bulk


lets see some leg workouts posted up now then lol

good idea that might make me push it harder with people checking my workouts. i will get to work on this next week. i tryed hacksquats this week instead of normal squats didnt get nowhere near the same sorness as i did doing normal squats last week. so going to use hacks at the end to help increase the size of the teardrops seemed to hit that part of my legs more.

shane278


What type of cardio will you be doing e.g jogging, cycling and will it be fasted?

i normally do walking quite quick tho, if i do it at the gym i do incline treadmill and for my hit session i do the bike.

titch has enroled on our Online Journal Package - however he is already a well establiched client of mine.

I have updated his plan now and included his supplement timings:

August 2009
Wake
20g whey protein powder inn water
Cardio – 45 mins low intensity – 4 x per week

Breakfast
Smoothie: 1 tbsp ground linseeds + 75g oats + 40g whey protein powder + 200ml skimmed milk + apple + water

30 mins later
5g creatine monohydrate in 100ml fresh fruit juice

10.00am
150g chicken breast or 100g tuna (tinned in water) 50g (dry weight) brown basmati rice / wholewheat pasta
Peas / sweetcorn
2 raw carrots
Item fruit
Mug green tea

Lunch
1.00pm 150g chicken breast or 120g tuna (tinned in water)
50g (dry weight) brown basmati rice / wholewheat pasta
Mixed salad + 1 tbsp ground linseeds
2 raw carrots
Item fruit
Mug green tea

3.45pm
200g cottage cheese / quark
Mixed salad + 1 tbsp ground linseeds

15 mins pre-workout
20g whey protein powder in water
1 oatcake
Pre-workout drink – 3g beta alanine + 3g taurine + arginine alpha ketoglutarate

Immediately post weights
30g whey protein powder + 20g dextrose in water + 2g beta alanine + 5g glutamine

Evening Meal (45 mins later)
100g lean red meat
Small sweet potato or 4-5 small boiled new potatoes
Loads of veg
Low fat, low sugar probiotic yoghurt

Bedtime
200g cottage cheese or 200g quark or low fat natural yoghurt + 20g whey protein powder

This has just been sent to him, so he may have comments

thats great james thanks alot for tweaking my diet for me. 1 do i have the protein shake in water even on non cardio days
.2 and what about the supps on weekends when i rest.
3. and do i miss the pre and post shakes on non training days
4. how much arginine

5 do the pots have to be hot

6 how often is it ok to cheat on a bulk once a week or once a month.

great service james thank you try get some pics up soon so show my progress

1 - Yes
2 - Yes continue
3 - yes, but you'll still need to include the beta alanine at sometime
4 - see my email to yuo about arginine.  I don't see the point of it - which is whey I suggested arginine alphaketoglutarate (aka nitric oxide) preworkout only for the 'pump' - dose as per manufacturers guideines as it varies
5 - ? for cooking????
6 - once or twice a week is absolutely fine

James


1 - Yes
2 - Yes continue
3 - yes, but you'll still need to include the beta alanine at sometime
4 - see my email to yuo about arginine.  I don't see the point of it - which is whey I suggested arginine alphaketoglutarate (aka nitric oxide) preworkout only for the 'pump' - dose as per manufacturers guideines as it varies
5 - ? for cooking????
6 - once or twice a week is absolutely fine

cheers james i got your email, i got the wright arginine.
 
what i meant is it better to consume the pototaoes hot and not to reheat or eat them cold. great stuff i will start this diet monday off to do the shopping thanks james

Yes, always consume only freshly heated potatoes

James


Yes, always consume only freshly heated potatoes

ok i will do this from now on learn something new everyday. when your bulking does it matter how much cardio you do, should i only do what it says on the plan or would it affect it if i threw a couple of hit session in the evening or did a 5/6 40mins in the morning.
 
what fresh fruit juice is best for mu creatine.

i will be quite strict on this lean bulk but will enjoy a couple of cheat meals probably be at weekends i had chinese and a couple of ciders sat night and some choco buttons and a sandwhich sunday but i had every meal i should in the week.

Hi mate i see you have a plan going on, all the best.
Whats the next step Daz

forddee


Hi mate i see you have a plan going on, all the best.
Whats the next step Daz

cheers forddee just enjoying training trying to get some size on and thinking bout competing around june and july again. see how the bulk goes.
 
whats your still doing that show in november.

titch84

when your bulking does it matter how much cardio you do, should i only do what it says on the plan or would it affect it if i threw a couple of hit session in the evening or did a 5/6 40mins in the morning.

You can do more, but you'll need to eat more food if you do.
 

what fresh fruit juice is best for mu creatine.

Doesn't matter.  Some texts say avoid creatine with juice, but it's fine

Just thought I make a post on your thread titch84 as seen as you were kind enough to be the first on my journal thread :)

titch84
 


 
whats your still doing that show in november.

Yep pluging away for Nov 1st show hopefull to bring a few more or at lest 1kg to the stage.
Daz

Let's see some workouts Titch.

It looks like you got a solid plan as far as the diet goes anyway.  Good luck with it.

James

You can do more, but you'll need to eat more food if you do

ok think i will stick to the plan, if i do what kind of food junk or quailty food just wondering cause if i have to much on a cheat meal i could squeeze another cardio in the morning but the plan is only to have 1 or 2 cheats a week. i want to bulk but not to much fat on or is that the idea of a bulk. thanks james

Shyne


Let's see some workouts Titch.

It looks like you got a solid plan as far as the diet goes anyway.  Good luck with it.

thats the plan for this week doin chest to night so i will post my workout tomorrow

forddee

titch84
 


 
whats your still doing that show in november.

Yep pluging away for Nov 1st show hopefull to bring a few more or at lest 1kg to the stage.
Daz

good luck with the show how much you weighin now have you got any pics are you doing a journal