The ABC Challenge: Xavito's Life Changing Bulk - Comment's welcome

[Xavito]

Ok, stats will be up soon. Here is my split :


Calves/Back/Low back/Abs - tue
Shoulders/Quads - thu
Hams/Chest - sat
Bi/Tris/Forearms - sun

I'm tapering up in food intake as i've just come off a cutting cycle. My final intake will be 3720 kcals, and here is what i'll be eating on the Workout Days (i like to call them crush days) and off days : (I follow the massive eating plan designed by john berardi, it always seems to work pretty well)
Ratios are : 40% carbs, 40% protein, 20% fat

Crush Day
------------
MEAL 1 :
2 scoops whey
1 cup oats
1 apple
5 egg whites together with
1/2 cup wholemeal flower
1 tablespoon cinnamon

MEAL 2:

1 cup chicken
1 tablespoon cod liver oil
1 teaspoon olive oil

MEAL 3:
1 cup chicken
1 tablespoon cod liver oil
1 teaspoon olive oil

MEAL 4:
5 scoops whey
1/2 tablespoon cod liver oil
1/2 tablespoon olive oil

MEAL 5: (Pre/During Workout)
50g dextrose
5g creatine
30g protein = 3 1/5 scoops
1.5 litres water

MEAL 6: (Post workout)
50g dextrose
5g creatine
30g protein = 3 1/5 scoops
1.5 litres water

MEAL 7 :
1 cup broccoli,1 cup spinach
2 cups chopped cooked yams or 1.5 cups cooked basmati
1 cup cooked green peas
1 cup chicken

MEAL 8:
2 cups kidney beans
3/4 cup basmati rice
1/2 cup cottage cheese
1 orange

MEAL 9: (2 AM meal if i wake up)
2/3 cup cottage cheese


TOTAL : 3737 cals, 385g carbs, 368g protein, 79g fat

OFF Days :

MEAL 1:
1 scoop protein powder
1 cup oats
1 apple
5 egg whites together with
1/2 cup wholemeal flower
1 tablespoon cinnamon

MEAL 2:
1 cup chicken
1 3/4 cup basmati
1 orange or 1/2 a pear

MEAL 3:
1 cup chicken
1.5 cups cooked basmati rice
2 cups brocolli, 1 cup spinach leaves
1 orange
1/2 pear or another orange

MEAL 4:
3 scoops whey
1.25 cups wholemeal flour

MEAL 5:
1 teaspoon cod liver oil
2 slices low fat edam
1 cup chicken

MEAL 6:
1 teaspoon cod liver oil
2 slices low fat edam
1 cup chicken

MEAL 7:
1 can tuna
1 boiled egg
1/3 cup cottage cheese
1/2 tablespoon cod liver/flax
1/2 tablespoon olive oil

MEAL 8: (2AM Meal if i wake up during the night)
2/3 cup cottage cheese

TOTAL : 379g carbs 366g protein 81.8g fat, 3720 cals

[Xavito]

Here's my first workout of the bulk, it will be tommorow. Tuesday : Calves/Back/Lower Back/Abs : I'll post actual weights next time.

Warmup : 3 sets - 50%x20, 70%x10, 90%x8
Standing Calf Raises - 3 sets with partials - 8 reps + stretch on last set
Warmup : 3 sets - 50%x6,70%x4,90%x2
Barbell Rows - 3 sets - 6 to 8 reps - Double Strip Set - 2 minute rest
Warmup : 3 sets - 70%x4,90%x2
SUPERSET : Deadlifts with seated rows - 3 sets - 8 reps - 1.5 minute rest
Wide Grip Pulldowns - 2 sets - 8 reps - Hold contraction at the end of each set at lighter weight - 2 minute rest
Rope Crunches - 4 sets - 12-15 reps - Hold and squeeze each rep

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