Hi guys, basically i want to start bulking up in size then later when i have the size, id like to cut up..
here are my specs hehehe...
age=22
height = 178cm (5'8 ft)
weight = 69.5kg (153 lbs) (when i wake up in the morning with an empty stomach).
right now i dont know my bf% but i have a booking with a dietitian next tuesday to do skinhold testing etc so i will def update u on that!
for now, all i can supply are photos:
front view = http://img229.imageshack.us/my.php?image=frontviewun9.png
side view = http://img229.imageshack.us/my.php?image=sideviewnz4.png
soo how many calories should i be taking daily?
im guessing 3000-3500 mark?
no need for cardio when bulking ay? then i will lose some calories needed for bulk.
... i only started having about 6 meals a day starting around 6:30 am and finishing around 9:30 pm..
im thinking about dividing each source (protein, carb and fat) for each meal like so:
protein 50-55%, carb 30% and fat(good fats) 15-20%.
so for the last few days i have been eating like this:
meal 1: 1 boiled egg white and oatmeal mixed with skim milk and 1 sliced banana.
meal 2: 1 boiled egg white and oatmeal mixed with skim milk and 1 sliced banana.
meal 3: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..
meal 4: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..
meal 5: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..
meal 6: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..
but also the amounts on each meal (calories) would be higher at meal 1 then
meal 6 or should i make them all equal amount.??
if anything is wrong with my plans just let me know...
i drink about 1 gallon of water a day..
im also thinking about starting to take creatine mixed with dextrose and water. have a loading phase of 15-20 g /day for 5 days then maintenance for 4 weeks of 5 g/day.
my workout sessions will be like this:
Mondays: Biceps & Back (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS
tuesdays: Chest & Triceps (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights)
wednesdays: Shoulders & Legs (Quads, Calves, hamstring) (2 exercises permuscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS + Glutious Maximus hahha (sorry for spelling is any errors)
thursdays: Biceps & Back (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights)
fridays: Chest & Triceps (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS
saturdays: wednesdays: Shoulders & Legs (Quads, Calves, hamstring) (2 exercises permuscle group with 3 sets of max 8 reps each exercise - heavy weights) & Glutious Maximus hahha (sorry for spelling is any errors)
that about does it i think?
if someone could answer some questions above that would be awsome or if someone can fix my plan (if any problems id really like that..)
thank you for any replyers.
here are my specs hehehe...
age=22
height = 178cm (5'8 ft)
weight = 69.5kg (153 lbs) (when i wake up in the morning with an empty stomach).
right now i dont know my bf% but i have a booking with a dietitian next tuesday to do skinhold testing etc so i will def update u on that!
for now, all i can supply are photos:
front view = http://img229.imageshack.us/my.php?image=frontviewun9.png
side view = http://img229.imageshack.us/my.php?image=sideviewnz4.png
soo how many calories should i be taking daily?
im guessing 3000-3500 mark?
no need for cardio when bulking ay? then i will lose some calories needed for bulk.
... i only started having about 6 meals a day starting around 6:30 am and finishing around 9:30 pm..
im thinking about dividing each source (protein, carb and fat) for each meal like so:
protein 50-55%, carb 30% and fat(good fats) 15-20%.
so for the last few days i have been eating like this:
meal 1: 1 boiled egg white and oatmeal mixed with skim milk and 1 sliced banana.
meal 2: 1 boiled egg white and oatmeal mixed with skim milk and 1 sliced banana.
meal 3: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..
meal 4: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..
meal 5: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..
meal 6: grilled chicken breast (lean protein), no filling and skinless with few complex (starchy carbs ->> sweet potato, carrots and fibrous carbs, lettuce, tomatos etc..
but also the amounts on each meal (calories) would be higher at meal 1 then
meal 6 or should i make them all equal amount.??
if anything is wrong with my plans just let me know...
i drink about 1 gallon of water a day..
im also thinking about starting to take creatine mixed with dextrose and water. have a loading phase of 15-20 g /day for 5 days then maintenance for 4 weeks of 5 g/day.
my workout sessions will be like this:
Mondays: Biceps & Back (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS
tuesdays: Chest & Triceps (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights)
wednesdays: Shoulders & Legs (Quads, Calves, hamstring) (2 exercises permuscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS + Glutious Maximus hahha (sorry for spelling is any errors)
thursdays: Biceps & Back (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights)
fridays: Chest & Triceps (2 exercises per muscle group with 3 sets of max 8 reps each exercise - heavy weights) & ABS
saturdays: wednesdays: Shoulders & Legs (Quads, Calves, hamstring) (2 exercises permuscle group with 3 sets of max 8 reps each exercise - heavy weights) & Glutious Maximus hahha (sorry for spelling is any errors)
that about does it i think?
if someone could answer some questions above that would be awsome or if someone can fix my plan (if any problems id really like that..)
thank you for any replyers.