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My Routine & Meal Plan: Comments?

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scratch
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2004/01/14 22:17:31 (permalink)

My Routine & Meal Plan: Comments?

Well, I'm 145lbs, 5'10, and I'm going to start bulking and I just got everything sorted out. Well, this pretty much is self explanatory so hopefully you guys can tell me if I'm headed in the right direction!


Meal Plan
7:00: Oatmeal, Toast, 2 Eggs, Banana, Milk
10:30: Whey Protein Shake (Post Workout)
12:00: Lean Meat whole wheat sandwich
3:00: Snack (nuts, fruit, yogurt, etc)
5:00: Lean Meat or Fish w/ Potato or Rice & vegetable
8:00: Snack (nuts, fruit, yogurt, etc)
10:30: Oatmeal, Whey protein shake
The 10:30, 3:00, and 8:00 may rotate depending on what time I get to the gym

DAY 1

Deadlifts 4x6
Chin-ups or Wide Grip Pulldowns 4x6
Barbell Rows 4x6
Seated Rows 4x6
Back Extensions 2x10
Dumbbell Curls 4x6
Preacher Curls 4x6
Wrist curls & Reverse wrist curls 3x10 supersets

DAY 2: Cardio
Reverse Crunches 2xfailure
Side Crunches 2xfailure
Decline Sit ups 2xfailure


DAY 3

Flat Barbell Bench Press 4x6
Incline Dumbbell Bench Press 4x6
Decline Flies 4x6
Dumbbell Shoulder Presses 4x6
Front/Side/Rear Lateral continuous set 4x6
Skullcrushers 4x6
Triceps Dips 4xfailure

DAY 4

Squats 4x6
SLDLs 4x6
Lunges 4x6
Leg Press 4x6
Leg curls 4x6
Leg extensions 4x6
Calf Raises 4xfailure
Hanging Leg Raises 2xfailure
Weighted Side Bends 2xfailure
Crunches 2xfailure
#1

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    Bo
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    RE: My Routine & Meal Plan: Comments? 2004/01/14 23:28:16 (permalink)
    Well, for an 18 year old, your diet seems pretty solid. But if you really want to bulk up, you can throw in some "heavier" foods like steak, whole milk, cheese, etc. Don't be afraid to put on some fat. Your only 18 so your metabolism will take care of that.

    For training, I'll be honest, I used to train with a similar routine and saw good gains. Some people will probably say that your overtraining but I say go for it! Try the routine for about 8-12weeks and see how you feel. Your only 18 so you will grow from this routine assuming you eat and rest enough. Bodybuilding is all about trial and error and you'll try many routines until you realize what works for you.

    Presently, I'm trying FrankieNY 5X5 routine and noticing good gains. Maybe when your done this routine you can give the 5X5 a try and compare the two.

    Anyways, train hard and good luck!
    #2
    Bo
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    RE: My Routine & Meal Plan: Comments? 2004/01/14 23:33:59 (permalink)
    oh yeah, get ALOT of rest before that leg day...have fun!
    #3
    Genon
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    RE: My Routine & Meal Plan: Comments? 2004/01/15 00:02:53 (permalink)
    Agreed- add some more solid food.

    But that is over training. He has a point, doing anything will give you gains. But the question is what will give the fastest gains? The answer is not your routine... Scale down the volume by a lot. Ditch out most of the isolation movements is a start.
    #4
    Ironhead
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    RE: My Routine & Meal Plan: Comments? 2004/01/15 09:03:59 (permalink)
    Definitely too much volume...
    Exactly the same mistake I made when I started..

    If you want a huge back then there are three main things you need to do well...

    Deadlift, Bent over Barbell row, and Chins....Drop everything else for the back....remember less is sometimes more...

    For Big Biceps remember you must include heavy Barbell curls with strict form. I dont see a problem in doing Hammer curls but I dont even train my Biceps nowadays...they are done with all my other compound movements...

    Chest: Definitely add Dips in tehre for both chest and triceps really. I currently use dips, flat bench and incline bench for my chest workout.

    Shoulders...standing military press is a great movement as well as your listed dumbell press.

    Leg day: Squats and SLDL's great....everything else is just too much in my humble opinion...maybe calves of course but none of the others...

    As you can see I tend to go with the main compound movements which have allowed me to gain lots of mass.

    My 2 c. Good luck!
    #5
    BYF1
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    RE: My Routine & Meal Plan: Comments? 2004/01/15 17:38:17 (permalink)
    way to much volume with that routine, day 1 and 4 are killer days. Id like to see you perform tricep dips to failure after all your chest and shoulder exercises on day 3 as they will already be pounded.

    as your a begginer id suggest 3-4 sets of 6-10reps

    so

    day 1

    deadlifts
    chins
    bent over row
    barbell curls


    day2
    rest

    day 3

    flat bench press or chest dips
    milatary press or standing dumbell press
    tricep dips or close grip bench

    day 4
    rest

    day 5

    squats
    SLDL
    ab work

    day 6 and 7

    rest

    do cardio on the rest days, if its running then i would avoid doing it a day before or after leg day.

    diet wise, have a protein/complex carb and fruit meal/snack every 3 hours.

    and eat BIG and sleep BIG

    references: frankie ny and johnny five :)
    #6
    scratch
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    RE: My Routine & Meal Plan: Comments? 2004/01/15 18:47:50 (permalink)
    Thanks guys, great advice, but I have another question, should I keep the flies in there? are cable crossovers more effective?
    #7
    Blood Sport
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    RE: My Routine & Meal Plan: Comments? 2004/01/15 20:06:43 (permalink)
    Hey man thats Diet's Good, but don't worry If/When you can't stick to it rigidly cus if your Bulking you don't really have to be that strict, In fact the more Calories the Better remember! You are in my Humble opinion Overtraining, That Leg day is, i'm sorry to say, Ridiculous! You will probably pass out somewhere after Between the Curls and Leg raises if you workout Full intensity! I ould go for a Routine More similar to the One Posted Above. Don't do Cable crossovers and flies are'nt really needed you be better off doing:

    Dumbell/Barbell Bench
    Dumbell/ Military Press
    Dips (Weighted if you can)!

    You've got a very Good Rep/ Set Scheme you just need to focus the intensity and Raise the Weight on the Excercises you are Going to Do! Anyway no-Doubt you will stick to your own routine as, like me and almost everyone else when u start training, you feel everything needs to be Blitzed, but if you go with the routine posted above and eat alot you will Grow Far far More! Good luck Bud!
    #8
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