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My VERY succesful plan!

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Mr Lover
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2009/07/21 13:44:39 (permalink)

My VERY succesful plan!

Hi Guys
 
I would like to share with you all, the plan which has provided me with the results I have been looking for, after 7 years.
I am now at the point where I have reached a physique I am very happy with - Big muscles for my frame, well defined, abs showing.
 
A little about me:
5ft 7 - 25 years old
Up until 2003 I weighed over 16 stone with a 42 inch waist. Then came the dark time. I became anorexic, the bulimic, then both, ending up at 24 inch waist and sub 8 stone. I was a mess and was killing myself with endless cardio and a max daily intake of an apple and a frosties bar. THIS HAD TO STOP. Family and friends combined and along with some extreme mental focus, I made the decision to bulk up, this was tough and painful.
However, I eventually reached 12.8 stone, with some good muscle, yet a fair amount of fat.
So following a cutting plan down to 11.2 stone, I am now back up to 12 - fairly lean and, as I have been told, about the most muscular guy at my gym. I always wandeed if the elusive ''clean bulk'' was possible, and believe me t is, and this comes from a guy who holds fat very easily.
Here is the plan and diet I have followed for the past 12 months to reach this goal:
 
WORKOUTS-Always changing exercises around, but this is the crux:
 
TUESDAY: CHEST + TRI'S
 
FLAT DUMBELL BENCH 4X10 (40kg Dumbells)
INCLINE BB PRESS 3X10 (80kg)
INCLINE DB FLY 3X12 (20 kg Dumbells)
DIPS 3x8 (36kg weighted)
 
SKULL CRUSHERS/CG BENCH (Superset) 3x8 of each
ROPE PRESSDOWN 4xFailure
20 MIins sscv
 
WEDS: BACK + BI'S
 
PULL UPS 3x8 (20kg weighted)
BENT OVER ROW 4X10 (75kg)
NEUTRAL GRIP PULLDOWN 4X10 (80kg)
 
BARBELL CURLS 3X8 (35kg)
PREACHER DUMBELL CURLS 4X10 (14kg)
20 mins SSCV
 
THURS:
 
40 Mins SSCV
ABS
 
SAT: LEGS + DELTS
 
SQUAT 2X20 (90kg), 2X10 (140kg)
SLDL 4X6 (140kg)
LEG PRESS 3X10 (300kg)
 
TOP HALF CLEAN PRESS 3x8 (40kg)
DUMBELL SEATED PRESS 4X10 (22k DB'S)
LAT RAISES, SEATED ONE ARM 3X12 (10kg DB)
20 Min SSCV
 
DIET
 
WEIGHTS DAYS
 
5am - 60g Oats, Semi Skimmed Milk, Scoop MP Max Whey, TBSP Whole Earth Peanut Butter, 2xTBSP Low Fat CotT Cheese, 1 litre water, Omega 3 tab, Multivit
 
6.30am - DY NOX PUMP or NO.Xplode
 
7am - workout
 
8.30am - 1 Scoop MP Max Whey, 50g Maltodextrin
 
10am - Large Salad, tin salmon, TBSP EV Olive Oil, Cup Innocent Smoothie
 
1pm - Chicken Breast, Pure Tomato Passta, Soya beans, Apple, Decaf Coffee
 
4pm - Homemade MRP: 100g Low Fat Cott Cheese, Scoop MP Max Whey, TBSP Peanut Butter, 100g Low Fat Fromage Frais, 30g Muesli, 400ml Semi Milk + Water, 1/2 Options Sachet
 
7pm - Meal (around 600cal, lean protein + Sweet potato and broccoli)
 
10pm - Tub Quark, Option Sachet, TBSP Peanut Butter, Cup Clipper sleep easy tea
 
NON WEIGHTS DAY:
 
7am - Wholemeal Bagel, 30g Peanut Butter, TBSP Jam, 1 Scoop MP Whey
or
4 Fried Eggs (minimal oil)
 
10am - Large Salad, tin salmon, TBSP EV Olive Oil, Cup Innocent Smoothie
 
1pm - Chicken Breast, Pure Tomato Passta, Soya beans, Apple, Decaf Coffee
 
4pm - Homemade MRP: 100g Low Fat Cott Cheese, Scoop MP Max Whey, TBSP Peanut Butter, 100g Low Fat Fromage Frais, 30g Muesli, 400ml Semi Milk + Water, 1/2 Options Sachet
 
7pm - Meal (around 600cal, lean protein + Sweet potato and broccoli)
 
10pm - Tub Quark, Option Sachet, TBSP Peanut Butter, Cup Clipper sleep easy tea
 
So there you have it. It worked for me, it prooved you can lean bulk, and it prooved that increased cardio - after weights, along with reduced carbs works 100%.
 
Hope this helps, please let me know any questions.
 
ML

Gaspari Myofusion, Sizeon & SP250
MP True Whey
Omega Sports Ultima
Scivation Xtend
Athletic Edge Intrabolic
#1

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    ddp08
    Senior Member
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    Re:My VERY succesful plan! 2009/07/21 15:26:58 (permalink)
    Nice one mate, you seem like you have a similar body to me as in we hold fat quite easy which is very frustrating! so did you keep your carbs low and protein high all the time then? i tryed bulking with quite alot of carbs and i put a too much weight on round my stomach.
    #2
    Mr Lover
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    Re:My VERY succesful plan! 2009/07/21 16:15:27 (permalink)
    Yeah definately mate. My mistake was bulking with too many carbs and much less cardio. Since dropping carbs to mainly around workout and just fruit and veg, while keeping protein and fat fairly high, with 20 mins sscv straight after weights, when the body is glycogen depleted, has made a world of difference. I think alot of ppl are scared of cardio straight after weights, as they believe it will waste muscle, but I believe your body is in a highly anabolic state and this is the perfect time.

    ML

    Gaspari Myofusion, Sizeon & SP250
    MP True Whey
    Omega Sports Ultima
    Scivation Xtend
    Athletic Edge Intrabolic
    #3
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