Supaturk Bulking Thead #2 ! Bulking to 250 Pound Thread!

[supaturk]

Hi Guythhhsss,

Another year and another bulk. Last year i reached my goal and got to 240 Pounds bulked. But went up to roughly 18% bodyfat.

And had alot following it.

Almost 240k Views. And Just under 2000k posts.



- This year my goal is to maintain under 15% and try and get to 250 Pounds. -

- I will be updating every week or two in regards to gains, strength, Pics and Videos of progression. -

- My Diet will consist of being very similar to last year at about 5025 calories. -

- I will be using a Vitamin B12 inj, loading for first week, then twice per week to increase appetite. -

I wont be using celltech until April and wont be talking about it in this thread so it doesn't get shut down.

Diet:

Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat/Carb 10:00am
150g Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice + Veggies
60g protein / 84g carbs / 10g Fat

Meal 5: PPWO 5.00pm
200g Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Carb 8-8:15pm
300g Sirloin Steak, 200 Gram brown rice + 2 natty peanut butter scoops
50g protein / 27.5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Protein: 459grams - Carbs: 399.5 grams – Fat: 80grams

I'll be changing my training regime a little bit and training calves, forearms and traps 3 times a week to bring them up to par. I will also be training Legs and Arms twice per week.

Training Regime:

Monday -- Chest + Traps

Incline Dumbells, 6-8 Reps - 4 sets
Flat Bench press - 6-8 Reps - 3 sets
Decline Bench Press - 6-8 Reps - 3 sets
cables (PEC TECK) - Decline, Flat, Incline, 3 sets each (total of 9)

Tuesday -- Biceps and Triceps + Cardio

- Triceps -
Tricep bar extensions - 6 Sets 6 to 8 reps.
Skullcrushers - 4 Sets - 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 4 sets - 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with weight on lap. 5 sets, 10 reps

- Biceps -
W Bar with seat inclining 5 sets 6-8 reps, then drop set with inner curls with lower weight
5 sets seated dumbell curls - 6 to 8 reps
Concentration Curls - 4 Sets - 6 to 8 reps
Hammer Curls - 4 sets - 6 to 8 reps

Wednesday -- Back + Traps + Calves + Forearms

Deadlifts - 3 Sets - 6-8 Reps
Wide Grip pulldowns - 3 sets 8-10 Reps - Dropset to lower if cannot reach 10 reps.
Inner Grip Pulldowns - 3 sets 8-10 Reps - Dropset to lower if cannot reach 10 reps.
Inner Grip middle seated - 3 sets 8-10 Reps - Dropset to lower if cannot reach 10 reps.
T Bar seated - 3 sets 8-10 Reps - Dropset to lower if cannot reach 10 reps.

- Traps -
Shrugs on machine 15-20 reps - 3 sets - go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Reverse Military Shrugs - 5 Sets - 15-20 Reps
Calve Raises - 8-10 Reps - Go Heavier if needed

- Forearms -
Side Hammer Curls - 8-10 Reps - 3 Sets
finger palm raises reverse - 8-10 Reps - 3 sets
pull downs with straight bar- 8-20 Reps - 3 Sets

- Calves -
Donkey calve raises - 6-10 Reps slow and heavy
Seated Calve Raises - 8-10 Reps - Go Heavier if needed


Thursday -- Legs + Cardio

Squats - 6-8 Reps - 6 sets - Heavy
Leg Press - 8-10 Reps - 6 sets Slow and heavy
Hamstring Curls - 6-8 Reps - 6 Sets - Slow and heavy
Donkey calve raises - 6-10 Reps slow and heavy
Seated Calve Raises - 8-10 Reps - Go Heavier if needed

Friday -- Shoulders + Traps + Calves + Forearms

Shoulder presses 6-8 Reps - 4 Sets
Reverse Military Shoulder press 6-8 Reps - 4 Sets
Dumbell side Raises - 8-10 Reps - 3 sets
Arnie Presses Dumbells- 4 sets 6-8 reps
Front dumbell raises - 4 sets - 6-8 Reps
Shrugs on machine 8-10 reps - 3 sets - go heavier if needed, dropset to 2 weights 20kg shrugs.

- Traps -
Shrugs on machine 15-20 reps - 3 sets - go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Reverse Military Shrugs - 5 Sets - 15-20 Reps
Calve Raises - 8-10 Reps - Go Heavier if needed

- Forearms -
Side Hammer Curls - 8-10 Reps - 3 Sets
finger palm raises reverse - 8-10 Reps - 3 sets
pull downs with straight bar- 8-20 Reps - 3 Sets

- Calves -
Donkey calve raises - 6-10 Reps slow and heavy
Seated Calve Raises - 8-10 Reps - Go Heavier if needed


Saturday -- Biceps and Triceps + Cardio

- Triceps
Tricep bar extensions - 6 Sets 6 to 8 reps.
Skullcrushers - 4 Sets - 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 4 sets - 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with weight on lap. 5 sets, 10 reps

- Biceps -
W Bar with seat inclining 5 sets 6-8 reps, then drop set with inner curls with lower weight
5 sets seated dumbell curls - 6 to 8 reps
Concentration Curls - 4 Sets - 6 to 8 reps
Hammer Curls - 4 sets - 6 to 8 reps

Sunday -- Traps + Calves + forearms + Abs

- Traps -
Shrugs on machine 15-20 reps - 3 sets - go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Reverse Military Shrugs - 5 Sets - 15-20 Reps
Calve Raises - 8-10 Reps - Go Heavier if needed

- Forearms -
Side Hammer Curls - 8-10 Reps - 3 Sets
finger palm raises reverse - 8-10 Reps - 3 sets
pull downs with straight bar- 8-20 Reps - 3 Sets

- Calves -
Donkey calve raises - 6-10 Reps slow and heavy
Seated Calve Raises - 8-10 Reps - Go Heavier if needed

Picture taken 31st January. Will take a new picture in a weeks time.



Currently 217 Pounds starting weight.
TIME TO GET MASSIVE!

[bonercoaster]

1st!

[justhime]

Oh sheeeet part 2 has arrived!!!

in!

You going to be at Future supaturk?

[tallkid525]

[LIL666SHEEZY]

in.

[SCW]

why bodybuild when you can just learn photoshop

[CONVIQ]

in on thiz

[naturalKnox4]

cell tech is a helluva drug

[Jimbro1]

Lets goooooooo

[Nonsense916]

4rd page

Spot for sale

[AestheticGod941]

always lookin joocy brah, excited to see progress

EDIT: spot for sale

[Sergis]

2nd or w/e

good luck with your 300 pound goals in 2015

[LILHWEEEZY]

wow strong arms

[Aesthetical]

1th page

This forum requires that you wait 45 seconds between posts. Please try again in 11 seconds.

fuarkkkkkk

[moneymyke]

in on supaturk thread

[123Score]

FFuuuuuaaaaarrrrrrkkkkkk

[Ronceiro]

[RSBlue]

Stay safe. Opinions on the Insight episode?

[mebby]

no offence, but left side looks blushed, it's blurry

My left, his right

gap between forearm and tank top

[Rhipz]

in on 1st page thread spot for sale

[xxxmassxxx]

look at all the sheep saying "in"


you guys disgust me...hey look a donkey on juice how neat

[WH1992]

damn brah

[meatbrah]

page 1

[iballin08]

In




Spot for sale.






Good luck Turk, looking massive.

[GeorgiaEagle]

stay safe

[Chuckles23]

in for progress. gl brah

[OddsBodkin]

first page

[TDukes]

props on not acting like a natty lifter

no problem with cell tech

[fex]

looking forward to this

[StudzMcSexy]