The ABC Challenge: Youngen15's Bulk to get HUGE.

[youngen15]

I have been known to fat over train and always cheat. Well time to put that behind me and do more and try to attain a freakish physique and all that good [*%#*%*#]. So I guess I am just really gonna bust my *** in the gym and just eat whatever until school starts back, and maybe that will answer a few questions for me.

Goals:
Eat 7 small meals a day
Stopp Splurging with late night meals and during the day.
Increase water intake.
Cut back and eventually eliminate all cheat meals.
Only train muscles once a week. except abs, traps, calves, and arms.

[youngen15]

Diet I plan to use when I start my bulk

Meal 1
4egg whites
1serving Cell-Tech
1c oatmeal w/ cinnamon
2c cranberries
Multi-Vitamin/Mineral
ECA

Meal 2
1c skim milk
1scoop whey protein
1Banana
ECA

Meal 3
1can tuna
2oranges
4slices whole wheat bread

Meal 4
1c skim milk
1scoop whey protein
1Banana
ECA

Workout

Meal 5
1 Serving Cell Tech
2 scoops Nitro Tech

Meal 6
12oz tuna
2c green peas
1baked potato
1c romaine salad
Multi-Vitamin/Mineral

Meal 7
2c fat-free yogurt
1scoop whey protein

[q22weasel]

<blockquote><font class="small">Posted by: youngen15:</font><hr>
Goals:

Only train muscles once a week. except abs, traps, calves, and arms.
<hr /></blockquote>

that's still half of your muscles! train them all once a week. maybe do your abs twice a week depending on the intensity of the workouts.

[fluffy]

Some suggestions on your diet...

You need a lot more fats than you're getting now. Somewhere between 20% to 30% of your calories should be from fats (mainly polyunsaturated and monounsaturated). Every one of your meals should have more fats (except post-workout).

You don't need ECA when bulking. Save it as an extreme measure at the end of your cut. You don't want to desenthetize your body to it by using it all the time. Not to mention that its safety is still a bit questionable.

Replace potato with sweet potato or brown rice and replace yogurt with fat-free cottage cheese -- those two are not good for clean bulk.

Try to add for fiber to your diet. Green veggies like spinach, oats, lentils are good for that

[youngen15]

[ QUOTE ]
You need a lot more fats than you're getting now. Somewhere between 20% to 30% of your calories should be from fats (mainly polyunsaturated and monounsaturated). Every one of your meals should have more fats (except post-workout). <hr /></blockquote>

I sware I dont get adding fat to your diet. Dont you get enough of it naturally through foods? And instead of yogurt I will make it cottage cheese and mandrin oranges.

[ QUOTE ]
Replace potato with sweet potato or brown rice and replace yogurt with fat-free cottage cheese -- those two are not good for clean bulk. <hr /></blockquote>

That is one thing I will not do I hate sweet potatoes, brown rice but not sweet potaoes.

[ QUOTE ]
Try to add for fiber to your diet. Green veggies like spinach, oats, lentils are good for that <hr /></blockquote>

Is green peas not a good source of fiber? I could change it to green beans I guess.

thanx

[youngen15]

This is the split I will follow when I resume my training.
*Abs everyday.
Day 1
Chest
Back
Traps

Day 2
Quads
Hams
Calves

Day 3
Shoulders
Arms
Traps

Day 4
Abs
Lower Back
Calves

Day 5
Chest
Triceps
Traps

Day 6
Back
Biceps
Calves

I was thinking about going three days in a row then taking off and then picking it back up again, but I love to train and it would just be hard for me to just train only 3 times a week.What are your thoughts on this?

The other split I was going to try is as follows...*Abs still everyday.

Monday
Chest
Traps

Tuesday
Legs
Calves

Wednesday
Back
Traps

Thursday
Shoulders
Calves

Friday
Arms
Traps

Just let me know what you think and Ill go from there.

Thanx

[fluffy]

<blockquote><font class="small">Posted by: youngen15:</font><hr>
I sware I dont get adding fat to your diet. Dont you get enough of it naturally through foods? And instead of yogurt I will make it cottage cheese and mandrin oranges.
<hr /></blockquote>

If you look at the diet you posted all of the foods are very lean. Less than 10% of your calories would come from fats with that diet and you need more (20-30%). Here's one article that discusses some of the reasons why you need fat in your diet: http://www.bodybuilding.com/fun/david47.htm

Yeah green peas are a pretty good source of fiber, all legumes are actually, lentils being one of the best. The RDA for fiber for a male is now 38 grams per day I think -- that's A LOT, almost certainly much more than you're getting now. And bodybuilders can benefit from it even more than an average person. Fiber in every meal will keep your insulin levels nice and low, where you want them. Not to mention lowering your LDL cholesterol and helping your digestive system to take out the trash lol

[youngen15]

Just got a new idea for a split.

Monday-Chest,Back,Traps

Tues-Quads Hams Calves

Wednesday-Delts,Arms,Traps

Thursday-Abs,Calves,Cardio

Friday-Chest,Arms,Traps

Sat &amp; Sunday-Off

[youngen15]

Ughh guys I am dragging I just got back from practice and I didnt have breakfast this morning.

[youngen15]

Diet to get cut.

Meal 1
4egg whites
1orange
2extra-extra lean turkey sausages
Hydroxycut and Multi-Vitamin/Mineral

Meal 2
8oz skim milk
1scoop whey protein
1banana

Meal 3
2slices whole wheat toast
1fat-free yogurt
1can tuna
1apple

Pre-Wrestling
Orange
ECA
Water

Wrestling

Dinner
4oz salmon
1baked potato
2c green peas
1small romaine salad

Workout

Post-Workout
2scoop whey
8oz milk

Pleast let me know how I can change this. I know the pre wrestling meal isnt really a meal but I would like to not eat much so I can burn more. Thanx

[energy]

???

Are you on a bulk or a cut???

[youngen15]

Sorry A cut. Hah I hope you dont think I can gain on that little of food.

[youngen15]

Well I have been slacking on my journal becase I took the whole week off this week to relax and just chill and try to think about how I am going to change my eating habits. Anyways Just bought The Ahnuld Bodybuilding Encylopecidea. This thing rocks and I am learning alot.

I plan to start back tomorrow and really kick some ***!
Going to go to the store and buy really healthy foods. Also I start my cut and my new split tomorrow.

Heres my grocery list...
Extra-Lean Ground Turkey
Chicken Breasts
Tuna
Salmon

Potatoes
Brown Rice
100% whole wheat toast
Oatmeal

Green Beans
Green Peas

Oranges
Apples
Bananas
Strawberries
Cranberries

Soy Milk
Skim Milk
Cottage Cheese
Eggs
Egg White Subsititute

Nat Peanut Butter
Nat Almond Butter
Flax Oil

Am I forgetting anything?


Thanx

[Big Pappa B]

If you are going to cut you better toss out that CELL CRAP! It's loaded with sugar and it's no better than plain creatine monohydrate. The sugar will kill your fat burning

[youngen15]

Im not taking it right now. And I really wanna try it becuz regular creatine did zero for me

[youngen15]

MY Pics....Respond Be harsh lemme know how pothetic I am!!!!!! (http://www.msnusers.com/MyBodybuildingPics/shoebox.msnw)

Ok Time to Start My new diet, split, and hopefully more ripped physique.

I am going on this custom split I made up.

Sunday Tuesday Thursday Friday
Chest Shoulders Chest Shoulders
Back Arms-Forearms Back Arms
Traps Traps Traps Forearms

Monday &amp; Saturday *If worked on Monday work on Saturday, Sat work on Wed, Wed work on Mon
Quads
Hams
Calves

*Abs and Cardio Everyday.




Starting my bulk the day wrestling ends!

[**DONOTDELETE**]

[youngen15]

Ok I guess I just will be on a maintain stage until wrestling is over and I can really focus on my workouts. But when Feb 1st rolls around I will be starting.

[Lumina20]

Hey it looks like you're doing A-OK. It'll definitely be a good idea to bulk soon.

[youngen15]

Well I know this has nothing to do with working out but I am permenately the varsity 152 for the rest of the year and I am going to go to regionals and depending on that I might go to state!

[youngen15]

Chest and Abs 2-12-02
Workout at home
5mins stretching and 5mins cardio
Bench Press
2x15 45
3x10 175

Incline DB press
4x10 50lb DB

Parallel Bar Dips
4x12

Incline BB press
4x8 135

Flat Flyes
4x10 50

200 Crunches
200 Recliner Crunches
100 Twisting Crunches
100 Reverse Crunches

Awesome pump in my chest! Went up 10 pounds on my bench and did it suprisingly well. Cant wait to hit up my arms tonight!

[youngen15]

1-12-02 Arms Workout 8:30
*Warning this workout was extremely HARDCORE*

Barbell Curls Supersetted DB over head extensions
4x10 65 4x10 50lb

DB Curls Supersetted Close-Grip Bench
4x10 50lb 4x10 95

Preacher Curls Supersetted French PResses
4x10 70 4x10 65

Behind Back Dips Supersetted BB 21's
4x15 Bodyweight 4x21 45

Oh my Gentle Jesus! This was the best pump of my life. I measured my guns b4 and they were a deflated 14 and after the stretched the tape at 15.5! This workout was short and sweet, it took me 30mins to complete. This was awesome!

[**DONOTDELETE**]

[youngen15]

I wont be able to get them to you until the 1st of Febuary.