hey bros , after a long cut i stand now at 5'10 154 lbs 13%bf so i decided to bulk till feb. and join the guys in the keto thread.
i like to put my training and diet into 5 week cycles cause i feel i that my goals are easily attainable this way more than a 20 week cycle .
so for the first 5 weeks i will be using a 3 day full body split:
monday:
squats 4X 7-9
leg extensions 1X 9
semi stiff deads 3 X 7-9
leg curls 3X9
bench press 4X 7-9
flat flyes 1X 9
incline dumbell presses 2X 7-9
pull downs 4 X 7-9
bent over rows 4 X 7-9
dumbell presses 4 X 7-9
dumbell upright rows 2 X 7-9
calf raises 2X18
wednesday:
deads 4 X 7-9
calf raises 2X 18
barbell curls 4X 7-9
concentration curls 2X 7-9
skull crushers 4X 7-9
pushdowns 2X 7-9
wrist curls 1X18
hammer curls 1X 7-9
rope crunches 2X 7-9
leg raises 2X 7-9
friday:
squats 4X 7-9
leg extensions 1X 9
calf raises 4X18
leg curls 2X9
bench press 4X 7-9
flat flyes 1X 9
incline dumbell presses 2X 7-9
chins 4 X 7-9
bent over rows 4 X 7-9
dumbell presses 4 X 7-9
dumbell upright rows 2 X 7-9
diet:
meal 1: 2 cup oats in skim milk 2 eggwhites stirred in oats 1/4 cup dates
meal 2: protien shake
meal 3: chicken or beef with rice and vegetables
meal 4: cottage cheese sandwich on whole wheat bread
meal 5: peanut butter and jelly sandwich on whole wheat bread and a protien shake
workout
meal 6: protein shake
meal 7: beef and potatoes
supps:
pak, on whey
thats it fella's stay tuned