[SteveO]

Tomorrow will be the start of my new bulk, there's no worries about how much fat gain just to get big QUICK!

My split looks like this:

Day 1: Chest/Abs
Day 2: Quads/Hammstrings/Glutes/Calves
Day 3: Shoulders/Traps
Day 4: Back/Abs
Day 5: Chest/Triceps
Day 6: Biceps/Forearms/Calves (cardio early morning)
Day 7: Rest

The diet looks pretty dirty, just because it's very hard for me to gain weight no matter what I do... 4000 calories and I'm dropping bodyfat. So it's time to conquer this, my diet plan is like this

Meal 1
------
12oz non-fat yogurt -30g sugar
8oz orange juice - 20g sugar
1 cup of oatmeal - 54 carbs
1 1/2 servings whey protein - 35g protein

Meal 2
------
8oz Chicken Breast -40g protein
2 cups oatmeal - 108g carbs
1 tbsp EFA - 14g fat

Meal 3
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PWO Shake
52g protein, 100g carbs

Meal 4
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8oz Steak - 40g protein
6 peices whole wheat bread - 72g carbs
1 1/2 tbsp EFA - 21g fat

work most days

Meal 5
------
6oz Chicken Breast - 32g protein
Salad - 6g fiber
Vinergerette Dressing
4 peices of whole wheat bread - 48g carbs

off work

Meal 6
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8oz chicken breast - 40 protein
3oz pasta - 56 carbs
1 cup tomato sauce - 28 carbs
1 tbsp EFA - 14 fat

Meal 7
------
1 cup cottage cheese - 22g protein
2 tbsp nat pb - 14g fat
1/3 cup unprocessed oat bran - 8g fiber
2 tbsp sugarfree chocolate pudding mix
12 oz milk - 12g protein
(shake)

Stats as of right now

198 lbs (recent injury dropped some weight, kept most of the size though)
11mm skinfold on stomach
~12.4% body fat 9 point test

Max Bench - 285, 120 lb DBs
Max Squat - 305
Pullups - 14

Measurements in sig, I'll keep this updated as much as possible