Going back into the gym after a month off due to.....What do u think?
Well after a month off due to injury to my left wrist, vacation and preparing for my second year of college i had to take a month off. I know i've lost weight, i dont know the exact # but im guessing 5-10 pounds. Im excieted to get back into the gym and i want my meal plan and lifting plan in order.
Bulking Cycle
height - 6'2
weight - 180
My stack:
Nlarge 2
Flax seed oil - when should i take this?
liver tabs - when should i take this?
zinc - when should i take this?
mega man
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Meal Plan:
7am - 6 egg whites, 1 yolk
- Nlarge 2 shake
10am- Protein Bar - 22 grams of protein
12 - Lunch [changes everyday, but usually high in protein]
3pm - Protein Bar - 22 grams of protein
6pm - Dinner [changes everyday, but usually high in protein]
- Nlarge 2 shake
9pm - second plate from dinner
11pm - 3 tuna sandwhiches
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Lifting program
1. Get rid of the protein bars, eat food instead.
2. Breakfast ....eat some complex carbs (oatmeal w skim milk, toast, bran or cereal etc).
3. Flax I'm not sure, I have mine with post workout shake but you could have it before bed.
Not sure about liver and Zinc ?
Your training looks pretty good, without getting too picky.
I would stick to 9 sets total or even less for biceps.
I would add bent over rows and pull ups (or pulldowns) to your back day, do hypers every other back day.
Side laterals just do 1 or 2 sets.
For shrugs try smith machine shrugs, you get a nice controlled squeeze in the smith, or sometimes do powercleans.
Try Stiff legged deadlifts as well as leg curls and less hack squats or leg press. so maybe
Squats 3 sets
Leg Press 3 sets
Hack squats 1 set
Stiff deads 3 sets
Leg curls 2 sets
Calves
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