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...:Bulk, Bulk, Bulk It Up:...
Hello all welcome to my journal, seeing the shear mass Ronnie coleman brought to the stage this year has inspired me to go all out in the search for mass.
INTRODUCTION
A little info on me, i spent my first year of training losing alot of fat i had and gaining a small amount of muscle, i cut down from 175 pound to 126 pound at which point i looked skinny but i had some muscle. I then basically maintained for a few weeks and decided to try a bulk from the beggining of september till about february where i basically got fat lol. I then spent the rest of that year cutting and did another bulk over that winter which was slightly more effective musce gain wise but still gained alot of fat, i then spent a few weeks maintaining because i was undecided on what i was doing. i spent the rest of the year cutting to the point i am at now at 147 pound where i find myself looking at myself and thinking yeah im lean but thick, dense muscle mass is missing so this winter i am just going to bulk nice and clean and keep going until i gain about 30 pound with hopefully minimum fat gain.
Ive always been afraid so to say of eating more than i need because as most former fat people will understand you will do anything not to return to what you use to be. But if i ever want to get anywhere in this sport i have to gain some quality mass lol.
Anyway enough of the introduction ill get onto the plan.
DIET
As far as diet goes this is what ill be eating;
Meal 1-Ommelete-2 yolks, 5 whites, 1/2 and onion, 2 inch of frankfurt sausage, 2 full cups of instant oats/cereal, handfull of fruit.
Meal 2-Lean meat, poultry or fish, 1 full cup of pasta/rice, 1 full cup of mixed vegetables.
Meal 3-Protein shake made with semi-skimmed milk and 1TBSP natty PB, 1 full cup of instant oats/cereal, handfull of fruit.(Pre Workout)
Meal 4-Protein shake made with semi-skimmed milk and 1TBSP natty PB,1 full cup of cereal, 1 full cup of instant oats/cereal, handfull of fruit.(Post Workout)
Meal 5-Lean meat, poultry or fish, 2 full cups of pasta/rice, 1 full cup of mixed vegetables.
Meal 6-Lean meat, poultry or fish, 1 full cup of mixed vegetables.
TRAINING
For the next few weeks up to the first of november i will be continuing the training im doing just so my body can adapt to the extra food intake. Then i will be starting a Back To Basics Plan which will look like this;
Smith Machine Calf Raises
Squats
Leg Press
Deadlift
Latpulldown/Wide grip chins
Bench Press
Behind neck shoulder press
EZ curl
Tricep Pushdown
5 sets of 8 for everything
CARDIO/ABS
Cardio will be done for 30 minutes 3 times per week.
Abs will be done once per week.
Ill post some pictures of me now in my current state and bodyfat
-tommy
__________________
"Worrying is like a rocking chair, it gives you something to do but it doesn't get you anywhere."
- Van Wilder
"A great pleasure in life is doing what people say you cannot do."
- Walter Gagehot
Cant wait to see Big Ron next year !!!
Last edited by tommyj; 04-09-2007 at 06:26 PM.
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