I am going to be bulking from now until May 30th, or as long as it takes for me to reach 180lbs.
I am going to be consuming 300-500 over my daily maintenance, depending on my weight gain. This will be from 3700-3900 calories.
Body Specs:
170lbs
5'10.5
Male
16y/o
6 Months training
I have been sort of stuck for the last few months, with no mass gains, just strength. I will be purchasing a weight gainer in order to get in this many calories, and I will be aiming for 200g protein per day. My diet will be flexible, as I have school, but I will try to eat in small portions and often.
I am just coming off 8 weeks of Rippetoes, so I will be changing to a simple 3x8 routine, as that's where my mass gains were most prevalent.
A:
Flat DB Bench: 3x8, 1x5, 1x12
Incline DB Bench: 3x8
Weighted Dips: 2x8
Military Press: 3x8
Lateral Raises: 3x8
Skull-Crushers: 3x8
I will be working out 3 times per week, Monday, Wednesday and Friday and the workouts will rotate A,B,A,B... I workout at night, so my post-workout shake will consist of oats, cereal, whey, milk, yogurt, strawberries, banana, weighgainer and provide roughly 1000 calories drank over an hour in 2 portions. It will provide roughly 60-80g protein and will be subceded by 1L of milk before bed. I will take weightgainer in the morning with my breakfast (roughly 1/2 serving) and after my workout (1/2 serving).
My cardio will consist of 1 soccer game and 1 practice per week, and the bike-ride to and from the gym.
My goal is 10 lbs, 4/5 muscle, 1/5 fat by May 30th, and then cut 4-6lbs, 4/5 fat, 1/5 muscle to make 8%ish bodyfat for the summer, where I will maintain or very clean bulk.
Any support/suggestions is much appreciated. I will be posting my workout and nutrition tomorrow night for my first day.
So that would be your workout for say, Monday. I think that for gaining mass my body responds better to less muscles worked, more attention per muscle. Whenever I do Chest/Shoulders/Tri I just tend to feel fatigued on triceps and shoulders and only my chest shines. Back and Bi is always good. Find what works best for you I guess...
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