I am feeling a little more upbeat today, so I decided to put the first part of my plan together for my big mass gain.
I struggled to get past 102kg last time I bulked but I was in fairly good condition throughout and prep (until I bailed was easy as a result). I would like to have a go at competing but I am not committing to anything in my head until I am in a better place both financially and psychologically.
I am going to venture into the unknown and try something completely new for diet, training and supplementation. I don't want to get too fat but I am going for size this time and lots of it, so bare that in mind when you see my diet.
I am going to eat more food than ever before but following a similar template from the initial one I used to start my bulk off last year. That diet saw me lean out and pack on size, so I am hoping for the same but MORE!!
I am going to train instinctively and for up to 3 hours a day. I plan to get a minimum of 8 hours sleep per day and will be eating shed loads, so recovery should not be a problem. I will put together 15 or so routines and pick whichever I feel on the day based on energy levels, niggles, weak areas, mood and time constraints. Rather than random workouts, I will select from a list so that I can still track progression over a period of time. Some will be heavy, some will be light, some mainly isolation and some a mixture of all the above.
I aim to up my calories as my appetite increases. I have only been eating 1 meal a day for the last 8 days due to generally feeling sh!tty, so the amount of food I aim to start with will be daunting. I wanted to try 9000 calories per day but this diet will be roughly 6400 calories initially.
I have listed the cals / pro / cho / fat next to each meal but this is rough and will not take into account some things like butter / cooking oil.
So enough waffling, here is the diet: Wake: 10g BCAA's 5g Glutamine 1g Vit C 1000iu Vit E 10g Creatine
50ml Grape Juice 30 Minutes Later: 1208 / 87.4 / 94.4 / 52.8
40g Whey Concentrate
3 Whole Eggs
4 Slices of Bacon
1 tspn Salt
2 Slices of Toast
10g Brown Sauce 2.5 Hours Later: 794 / 57.4 / 62.4 / 34.3
250g Turkey Mince
150g Sweet Potato
1/2 a Tin of Pineapple
10g Tomato Sauce 2.5 Hours Later (1 hour pre-workout): 819 / 47.6 / 38.4 / 51.7
200g Chicken Breast
30ml Extra Virgin Olive Oil
1/2 a Tin of Pineapple 5g BCAA's 5g Glutamine 20 Minutes Pre Workout: 5g Beta Alanine 5g BCAA's 100g Carb Impact 20g Whey Isolate NO Supplement Intra Workout: 50g Carb Impact 10g BCAA's 10g Glutamine 5g Creatine Post Workout: 911 / 83.6 / 142.4 / 1 75g Whey Isolate 1g Vit C 400iu Vit E 1 Hour Post Workout: 986 / 65.9 / 70.5 / 40.7
250g Rump Steak
50g Basmati Rice
30ml Extra Virgin Olive Oil
1/2 an Onion
30g Sweet Chilli Sauce
1/4 a Tin of Pineapple
1 tspn Salt 2.5 Hours Later: 775 / 69.4 / 59.5 / 27.9
250g Beef Mince
50g Wholemeal Pasta
200g Tinned Tomatos
200g Bio Yoghurt 5g BCAA's 2 Hours Later: 877 / 88 / 44 / 39.4
4 Whole Eggs
60g Light Philadelphia
1 Banana 50g Casein 1 Serving of ZMA 2 Multivits 200iu Vit E 30mcg Vit D
<message edited by Tuffy on 09 December 2012 19:46>