the hardcore bulk has begun - ABCbodybuilding

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  #1  
Old 04-16-2004, 01:08 AM
SteveO SteveO is offline
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Join Date: Jul 2002
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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
------
8oz Chicken Breast -40g protein
2 cups oatmeal - 108g carbs
1 tbsp EFA - 14g fat

Meal 3
------
PWO Shake
52g protein, 100g carbs

Meal 4
------
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
------
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
  #2  
Old 04-16-2004, 01:10 AM
PurposeDriven26 PurposeDriven26 is offline
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Join Date: Feb 2004
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Default Re: the hardcore bulk has begun

Good luck Bro!
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  #3  
Old 04-16-2004, 01:23 AM
Syddles Syddles is offline
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Default Re: the hardcore bulk has begun

Good luck, Steve!
  #4  
Old 04-16-2004, 01:26 AM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: the hardcore bulk has begun

good luck bro
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  #5  
Old 04-16-2004, 02:32 AM
book book is offline
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Default Re: the hardcore bulk has begun

Best wishes
  #6  
Old 04-16-2004, 02:37 AM
johnjohnandjamal johnjohnandjamal is offline
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Location: Ontario, Canada
Posts: 494
Default Re: the hardcore bulk has begun

Good luck! I'm sure you'll gain that weight back in no time!
  #7  
Old 04-16-2004, 05:48 AM
DoubleHelix DoubleHelix is offline
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Location: Ontario
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Default Re: the hardcore bulk has begun

awesome man can't wait to follow. Get huge buddy!! I'm starting a clean bulk this weekend so it will be good to get some ideas.
  #8  
Old 04-16-2004, 05:51 AM
LegendaryWatcher LegendaryWatcher is offline
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Default Re: the hardcore bulk has begun

Dude, rock on! Best of luck bulking up. I can't wait till my next bulk so I am very interested in following you and keepin' ya motivated.
  #9  
Old 04-16-2004, 11:58 PM
SteveO SteveO is offline
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Default Re: the hardcore bulk has begun

well today I went ahead and jumped to back day

started out with some light isolated rows

Warmup
15x90lbs
10x270
12x230
9x180

Pullups - shoulder width, really forcing the negatives
11
7
5

Lat Pulldown Machine
14x22 Setting
10x25
8x25

Deadlifts - went heavy weight today, used machine though
8x380
5x380
3x380

Tben finished off the workout with a couple sets of standing shrugs


The diet is definately going to take time to get used to, 2 cups of oatmeal is WAY more than I thought.. some force feeding involved here, but I guess this is what it's gonna take
  #10  
Old 04-17-2004, 12:07 AM
WatchTheHands WatchTheHands is offline
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Location: Long Island, NY
Posts: 1,616
Default Re: the hardcore bulk has begun

[ QUOTE ]
The diet is definately going to take time to get used to, 2 cups of oatmeal is WAY more than I thought.. some force feeding involved here, but I guess this is what it's gonna take

[/ QUOTE ]

**** bro, I usually go with 1 cup at a time and that is plenty, gotta do what ya gotta do though. Got one observation for you, though: why not switch up your protein sources a bit more? Maybe throw in some eggs/whites and cycle some fish in there. Good to mix it up.

BTW, impressive weight on the deads. Keep it up!
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