Please take a look at diet/routine

[JustCurious]

Hi I am trying to bulk over the winter and wanted to know if everything looks good. I am 6'3" 210 at 17%BF.

Thanks in advance!!

M-Chest/tri

t-back/bi

w- cardio

th-rest

Friday-shoulders/traps

sat-legs

sun- rest



Diet:

Meal 1 -7 egg whites, 3/4 cup oatmeal, tbl nat. pnut butter

Meal 2 - 2 chicken beasts, 1 sweet potato, 1/2 cup broccoli

Meal 3- Tuna or chicken salad with protein pasta, 1 tbl spoon flaxseed oil

Meal 4 -Pre work out shake 2 scoops of whey, 3/4 cup oatmeal, 1 tbl peanutbutter, 1tblspoon of flax seed oil, 16 oz water

Meal 5 Post workout Shake: 42 G protein 80 G carbs



Meal 6 -Meat, Sweet Potato or brown rice, w/ Veg



Meal 7 musclemilk

[wheyman]

at a glance it looks good to me. Make sure you are getting enough water.

[YellowJacket]

Originally Posted by JustCurious

Hi I am trying to bulk over the winter and wanted to know if everything looks good. I am 6'3" 210 at 17%BF.



Diet:

Meal 1 -7 egg whites, 3/4 cup oatmeal, tbl nat. pnut butter

Lets face it, youre not going to eat 7 egg whites everyday, I dont care how dedicated you are. Cut that down and add in 1/2 of a whey shake in water instread. In the morning, cortisol levels are very high, the insulin response caused by the whey will act as an antagonist to the cortisol and suppress it.

Meal 4 -Pre work out shake 2 scoops of whey, 3/4 cup oatmeal, 1 tbl peanutbutter, 1tblspoon of flax seed oil, 16 oz water

No flax pre-workout.

Meal 7 musclemilk

Not the greatest choice, but see how it works for you. I prefer a solid/liquid food combination.

[Pumpdogg]

I dont like working the back and chest 2 days back to back ,,,, no pun intended... Your secondary muscles like your shoulders get hammered on chest day, your lats come into play on the bench etc.... I think you should do your chest/tri's on Monday, hit legs on tuesday, rest on wed, back on thursday, cardio on friday, and finish out your week with your traps and shoulders.....

Although I think that pace and volume is not optimum long term, for a short burst it could help pull you out of a rut... especially being natty, which I assume your are going to be..... Really more in the gym usally equates to less gains and more aches and muscle strains..... Moderation is the key to long term sucess in this gig

If you go off what I said about overworking the secondary muscles then you can clearly see that even the way I laid it out you are still working those shoulders every couple of days as well as your bi's/tri's.... Feel what I am saying??

If you are looking to bulk I would leave out the cardio.... you can always add it in if you become a fat ass, but this should not be a problem as long as diet is watched

Whats your age, current lifting schedule, amount of sleep you get etc.... Are you natural , or do you use gear or other banned substances?? These things are helpful to know

PD

[JustCurious]

Thanks everyone.

One quick question-Why no flax pre work out?

I am 34 and the only thing I will be taking is CEE, Multi, Flax, and whey(no gear). I usually get around 8 hours of sleep night. The hardest part of my diet is keeping the calories coming, when I am on the road(sales rep). I am going to try to package everything a day in advance. Also, I'll make the switch in my routine as mentioned.

Also, My bench is really weak and I know it's my tris, since I have no problems with flys.

This is my plan for tri's

Nose breakers 3 sets(plus warm up)
Ropes-3 sets
Overhead Extension(cable machine)-

I do chest 1st and transition to tri's with dips.

Sound okay? I'll switch it up every three or four work outs to different
exercises.



Thanks Again!!