Hey guys, I'm looking to put on some good muscle, without too much fat. I have some questions as far as diet and training are concerned.
Lets start with my planned diet
on lift days i plan on eating 3,800kcal with 35% from protein 45% from carbs and 20% from fats, majority of carbs are in pre workout/breakfast, post workout, and 1 hr post workout.
on off days I plan on eating 3,000kcal with 45% from protein 30% from carbs and 25% from fats, majority of carbs are in first 3 meals of the day
I plan on following a 5 day split looking like this
1. shoulders/triceps
2. back
3. legs
4. chest/biceps
5. rest
Do you guys think this is overtraining? should I add a rest day between 2 and 3? Do you guys think I will see good results with this diet and training split?
Also do you guys have any other advice for my clean bulk?
Thanks
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08-24-2011, 07:01 AM #1
- Join Date: Nov 2010
- Location: Brecksville, Ohio, United States
- Age: 33
- Posts: 238
- Rep Power: 177
please help with clean bulk diet and training split
RIP Zyzz
Wrecking Crew is Wrecking
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08-24-2011, 10:03 AM #2
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08-24-2011, 10:55 AM #3
Unless you post sets/rep scheme there's no way to tell if you're overtraining (chances are you aren't).
As for nutrition go to the nutrition forum for good answers. There's no real need (other than convenience) to increase or decrease cals on a certain day.==Juggernaut Group==
http://groups.bodybuilding.com/i_am_juggernaut
I'll be satisfied when I'm dead.
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08-24-2011, 12:07 PM #4
- Join Date: Nov 2010
- Location: Brecksville, Ohio, United States
- Age: 33
- Posts: 238
- Rep Power: 177
well i work between 3 working sets 8-10 reps, I do 5 shoulder workouts 3 tricep workouts, my back day i do 5 or 6 back workouts, on my leg day I do 6 leg workouts, and I do 4 chest workouts and 2 bicep workouts. no workout takes more than 1 hr. I doubt i'm overtraining, but just making sure cause i know a lot of people claim you need atleast 7 days to fully recover.
RIP Zyzz
Wrecking Crew is Wrecking
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08-24-2011, 12:51 PM #5
In total, you will be doing 6 workouts a week, which IMO, due to the higher volume of your training, i find too many. I would suggest you look into the Max-OT workout ( A nice 12 week plan can be found on the Simple Shredded website), which focuses on less volume and reps, and more weight and intensity. In my case, this routine has helped a lot with mass and strength gains during my own bulking phase.
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08-24-2011, 02:35 PM #6
- Join Date: Nov 2010
- Location: Brecksville, Ohio, United States
- Age: 33
- Posts: 238
- Rep Power: 177
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