ABCbodybuilding - View Single Post - the hardcore bulk has begun
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Old 04-16-2004, 01:08 AM
SteveO SteveO is offline
SteveO should change his/her status!
Heavyweight
 
Join Date: Jul 2002
Posts: 2,201
Default the hardcore bulk has begun

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
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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
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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
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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