Bulk Routine Advice

[suburbanhub]

Hi, I am about to start a new routine and wanted to know any suggestions to tweak it. I am 33 years old 6'3 185. I'll be On for the first time during this routine and want to maximize my workouts. I will be doing a 3x2 split, M - W - Fr.

Mon: Squats - Standing Calf raise - Standing barbell press - Dumbell Shrug
Wed: Dumbell flat bench - Dumbell incline bench - Close-grip bench - Dips
Fri: Deadlifts - Cable Pulldown - Barbell Curl - Incline dumbell curl.

My diet is excellent, approx. 3000+ calories, 225 protien, minimal fat & carbs per day. 1 gallon of water/day. Man its hard doing my heaviest on these movements due to my hieght and long arms = long range of motion. Any suggestions as to different basic movements would be greatly appreciated.

 

[Tom Treutlein]

Woah, wait wait...on as in, steroid usage? Man, if you're juicing at 6'3 and 185 then you need to be slapped upside the head, because you are no where near your natural potential.

Minimal fat and carbs is not excellent. Carbs are great when bulking. Fats. Get them. Now. Buy some flaxseed or UDO's Oil, and have some all natural peanut butter. Make sure 30% of your diet comes from fats. This will ensure maximum testosterone levels which, in turn, will lead to more growth.

You can do each bodypart once a week, as per your routine, but you'd be better off training it more often. Higher frequency coupled with moderate volume will be a gem.

No upright rows? I'm starting to love these.

Ditch the pulldowns immediately. Chinups/pullups are godly.

Try reverse curls as a change-up, if you'd like. Just an opinion but I like the feel of these.

How about some good mornings or straightleg deadlifts?

I don't know about you, but I can personally shrug heavier with a barbell.

No need for two curling movements. The biceps will get hit enough from one exercise if you do it with enough intensity. Plus, add in those chins/pulls and then do some rows (yeah, you need them too, especially if you want to increase your bench) ansd your little biceps will be swole in no time.

As for your diet, let's see what you're eating. Show us.



All that is just my opinion. Good luck man, keep us posted on your progress!

 

[suburbanhub]

Thanks for the reply Tom. If you'd like to discuss me being on, email me at: [email protected], Id love to hear advice. As for my routine, I'd like to keep it pretty simple, ie., 2 movements per body part. I could substitute upright rows for shrugs. And pullups for cable pulldowns, I agree. A bit of history on me-- I was rail thin for most of my life, 135 lbs as a senior in HS. Through college and mid to late 20's, I got up to 150 (whoa, lol). I hit the weights about 3 years ago and I have gained well. Up to 185 at 10% BF. But, at my hieght, Im still 'thin'. Visibly muscular and shapely, but still thin IMHO. I'll post my diet next...

 

[suburbanhub]

A typical day of eating for me consists of:
** Error in my post, please see below.

 

[suburbanhub]

A typical day of eating for me consists of:
7:00am: Kaisen Ultra Mass shake. 500 cal. 40 gr protien.

9:30am: 1 cup cottage cheese, 10 oz yogurt

12:00: Sandwich of usually Boars head turkey/ham/chicken, cheese, Red Hot Blues

2:30: 1 can tuna (right out of the can) , 1 piece of fruit

5:00: Another protien shake

7:30 Dinner. Usually chicken, fish, or beef, starch side, veggie side, salad

10:00pm Another protien shake

About a gallon of water throughout the day. No sodas ever, 1 cup of coffee in the morning.

 

[JKurz1]

A typical day of eating for me consists of:
7:00am: Kaisen Ultra Mass shake. 500 cal. 40 gr protien.

9:30am: 1 cup cottage cheese, 10 oz yogurt

12:00: Sandwich of usually Boars head turkey/ham/chicken, cheese, Red Hot Blues

2:30: 1 can tuna (right out of the can) , 1 piece of fruit

5:00: Another protien shake

7:30 Dinner. Usually chicken, fish, or beef, starch side, veggie side, salad

10:00pm Another protien shake


QUOTE]Hey bro, do me a favor and listen to TOm on this one. NO WAY you should even consider using right now.....you need to be at least 200lbs for your height natty, before considering......your diet needs severe help. Looks to me like you had my fear.....fear of getting fat.....quit eating like a bird.....esp. if you do decide to usse, you have to feed that shit with 2x the calories shown above.........honestly....not a flame bro...........just trying to help you out............get everything in order FIRST....not the other way around, else you might as well use that $$ for toilet paper........

About a gallon of water throughout the day. No sodas ever, 1 cup of coffee in the morning.[/

 

[KillahBee]

Definitely need to eat WAY MORE if you want to bulk...

 

[suburbanhub]

Thanks Kurtz. No offense taken, I dont take that as a flame. I admit, I need to increase my food intake throughout the day, which I plan to do. So you think if I could get to 200lbs, it would be better for me to start something then?

 

[JKurz1]

Thanks Kurtz. No offense taken, I dont take that as a flame. I admit, I need to increase my food intake throughout the day, which I plan to do. So you think if I could get to 200lbs, it would be better for me to start something then?

I don't think, bro, I know...........TRUST me.....from personal experience.....your results will be so much greater.....I mean think about it....wouldn't you rather be a solid 215 after your stack, then a week 195? Esp. with your frame.....I know man, I'm 6'2.5...........

 

[KillahBee]

I know man, I'm 6'2.5...........

I noticed you threw in the "and a half"...lol

 

[d3track]

I don't think, bro, I know...........TRUST me.....from personal experience.....your results will be so much greater.....I mean think about it....wouldn't you rather be a solid 215 after your stack, then a week 195? Esp. with your frame.....I know man, I'm 6'2.5...........

i agree
save your money for a little while
i'm 5-11 and closing in on 210, so i think you could gain quite a bit without aas, just by eating more
its tuff being skinny (damn near puts me to tears), but i think that if you wait just a lil longer before gear, your benifits will be that much better

 

[MrRTTB]

I would bump it up to 4500cals on workout days, 3500 on non workout days.

Training I would do 2 movements per muscle

Example:
Mon: Squats, legpress - legcurls, SLDL - Shoulderpress, lat. raise DB + Shrugs
Wedn: DB flat, DB incline(next week the reverse..), Close grip + Dips or Sculls(next week Dips + sculls)
Fri: Deads + Chins, BB curls or DB curls + Scott curls

Post workout 50g protein 50 g dextrose, 1 hour later 60-70g protein + 100g carbs.

 

[suburbanhub]

Man, this is great. I thought I was on the right track, and within 30 min of posting, I get set straight on several things. Great advice, thanks to all ya'll. Guess I better go eat, lol.

 

[KillahBee]

Man, this is great. I thought I was on the right track, and within 30 min of posting, I get set straight on several things. Great advice, thanks to all ya'll. Guess I better go eat, lol.

trust me bro, stick around and read and you will learn more and more each day. good luck.

 

[MrRTTB]

Yea, stick arond nd some day yopu might be as fucked up in the head as I am

 

[suburbanhub]

Now I need to seriously take a look at my diet and figure out how Im gonna get 4500 calories a day. Anybody got a sample daily food intake with that high of calories? Keep in mind, I'll still be drinking 3 shakes a day at roughly 500 calories each, which still leaves me searching for 3000 calories from food. I figure someone out there has a solid (easy) meal plan like this.

 

[d3track]

1= 6 eggs, potatoes, milk
2= shake, milk, flax
3= 8 oz chicken, large potaote, large salad, milk
4= shake w carbs
train
5= shakes w carbs
6= 8-10 oz steak, large salad, pasta/potatoe/rice, milk
7= salmon, rice, veggie, milk

 

[MrRTTB]

Well I never count, I just eat.

For me:
1: rice, chicken, fruit, milk, table spoon oil, sandw.
2: Before workout, shake, fruit, rice
3: Post workout, 50g whey 50g dextrose
4: 1 our later, 100g rice, sandw. 200g chickenbreast, 1 big MOFO shake, some milk.
5: Rice, oil, red meat, sandw.
6: Oil, fruit, shake, some tuna on a sandw.
7 before bed: Milk + fruit, shake, chicken, oil. about 40g carbs, 60g protein, 10g fat

That's it. I eat apples like crazy, while bulking I don't give a fuck about the fructose as it might stay longer in your liver than other sugers, It's low GI also.
Only today I'm up at 11 apples..1 pear *holy sh*t*
5 chickenbreasts, a lot of Whey powder *sponsored*, rice and bread(dark whole weat)

 

[MrRTTB]

Btw, I'm at 400g proten per day, bw 210

 

[MrRTTB]

Btw, I'm at 400g protein per day, bw 210

 

[KillahBee]

I haven't seen oats mentioned- get some of those fuckers in ya!

 

[suburbanhub]

Wow mrrttb, you do sound like you eat alot of apples!! Hey, when you say oil, you mean flax oil, right? And if so, what is the true purpose of it? Calories? Antioxidants?

 

[majutsu]

Damn! JKurz and Tom layin' down the law. Get 'em, bucks!

Seriously, listen up to these bros. Everyone always wishes they could go back and do it right, well, you're that guy, and the future is all ahead of you.

 

[MrRTTB]

Yea I eat lots and lots of apples, but it's good shit

Purpose of oil..there is lots of positive things with it.
1: lowers GI(some).
2: Antioxidant
3: Extra cals
4: Good for your metabolism as this actually helps with digesting all the carbs. It also helps with gas if you eat lots of carbs.
5: lowers bloodfats
6: great for skin, nails, hair and so on(no I'm not gay but I like looking good hoho)
7. There are millions of great things with oil

I take olive oil + omega3 oil, depends acctualy where I'm at and what I eat that day.

If I had the chanse to go back and listen to the guys/gals on this board I would take it anyday.

 

[JKurz1]

Yea I eat lots and lots of apples, but it's good shit

Purpose of oil..there is lots of positive things with it.
1: lowers GI(some).
2: Antioxidant
3: Extra cals
4: Good for your metabolism as this actually helps with digesting all the carbs. It also helps with gas if you eat lots of carbs.
5: lowers bloodfats
6: great for skin, nails, hair and so on(no I'm not gay but I like looking good hoho)
7. There are millions of great things with oil

I take olive oil + omega3 oil, depends acctualy where I'm at and what I eat that day.

If I had the chanse to go back and listen to the guys/gals on this board I would take it anyday.

BTW - 11 apples is excessive.............no need

 

[from zero]

1= 6 eggs, potatoes, milk
2= shake, milk, flax
3= 8 oz chicken, large potaote, large salad, milk
4= shake w carbs
train
5= shakes w carbs
6= 8-10 oz steak, large salad, pasta/potatoe/rice, milk
7= salmon, rice, veggie, milk

3 shakes is a tad excessive, IMO. Better to get the nutrients from whole foods.

 

[JKurz1]

I have sometimes have 3 shakes....one myoplex mid am, one PW and one before bed.....any more than 3 is excessive, but I'm a firm believer that 3 is cool....esp. when bulking.....it isnt easy consuming 4500 calories..........

 

[from zero]

Hey, if it works, it works.

It would save some money though to just throw a steak on the grill.

 

[JKurz1]

NOW, I'm not arguing, cause I believe food is def. a better alternative, but don't support your theory with cost bro......5lbs of ON Protein is $25. That's a shit load of shakes...whereas a good steak could cost anywhere from $4-15........

You might be able to get 5 lbs of chx breast for $25, but there is still more protein in the powder...

what's a carton of milk? buck and a half?

 

[from zero]

Heh, I should have specified. I meant like a MYOplex meal replacement deal. Them shits are like $20 for 4 of them or something. Heh heh.

Plus, if you're shopping at BJs or Sam's or something, you can grab yourself about 6 pounds of ground beef for $12.

No argument from here bro. It's all good. Just making friendly conversation.

 

[JKurz1]

I hear ya...it's all good....box of myoplex packs runs about $30 for 20 of them........bout $1.50 for all your basic vitamins and minerals, 45g. of protein, 25g of carbs...add some flax and you are good to go..........+ you can't measure convienience! So easy.............

 

[suburbanhub]

Well, I'll stick with 3 shakes a day, its just easier for me right now, and I dont have a problem drinking them. I use Kaizen Ultra Mass vanilla. It comes in 3.4 lbs tubs for $16.95 from netrition.com. I just ordered 6 tubs, just bowed up and payed for the convienence of the shakes. I do, however, make a point to eat quaility food as well, no shortcuts there.

Hey mrrttb-- Thanks for the oil explanation. Just how much of it do you take per day? Just a teaspoon or so? I might try alternating flax, olive and omega 3 oil.

 

[bigdho]

hey bro...you remind me of me 4 years ago. when I started I was 6'4 150. After 2 years of bulking natural I went to AAS except I weighed 230 not 185. You have a lot of natural growth yet, though going by what you said about your frame probably not a whole lot I would say another 20-30 lbs with out getting really fat in the prosess. I would hold off on the AAS for a while and see what incressing your diet will do for you first. Once you cross the line into anabolics your never the same.Just some friendly advice,I know you gotta do what you gotta do.Here is a very raw sample diet that I use to me on. All be it you need to add EFAs and taylor it to you but its a start in the right direction. Good luck


THE DIET
MEAL 1 8:00 A.M.
2 pkg oatmeal, 4 eggs wheat toast, milk 8oz= 870 cal. 101 carbs. 22 fat 44 pro.

MEAL 2 10:00 A.M.
Protein powder, 8 0z milk=334, 11 carbs, 5 fat, 56 pro

MEAL 3 12:00 P.M.
10 oz chicken breast, 1can tuna in a sandwich, =750 cal., 38 carbs., 9 fat, 117 pro.

MEAL 4 2:00 P.M.
Protein powder, 8 0z milk=334, 11 carbs, 5 fat, 56 pro

MEAL 5 4:00 P.M.
10 oz chicken breast, 1can tuna in a sandwich, =750 cal., 38 carbs., 9 fat, 117 pro.


MEAL 6 6:00 P.M.
10 oz lean red meat, 10 oz potatoes, 6 oz veggie, 8 oz milk= 1060 cal., 118 carbs., 27 fat, 90 pro.

MEAL 7 8:00 P.M.
Protein powder, 8 0z milk=334, 11 carbs, 5 fat, 56 pro

MEAL 8 10:00P.M.
10 oz chicken breast, 1can tuna in a sandwich, =750 cal., 38 carbs., 9 fat, 117 pro.


TOTALS:
5182 CALORIES
366 CARBS
91 FATS
653 PROTEINS

 

[JKurz1]

hey bro...you remind me of me 4 years ago. when I started I was 6'4 150. After 2 years of bulking natural I went to AAS except I weighed 230 not 185. You have a lot of natural growth yet, though going by what you said about your frame probably not a whole lot I would say another 20-30 lbs with out getting really fat in the prosess. I would hold off on the AAS for a while and see what incressing your diet will do for you first. Once you cross the line into anabolics your never the same.Just some friendly advice,I know you gotta do what you gotta do.Here is a very raw sample diet that I use to me on. All be it you need to add EFAs and taylor it to you but its a start in the right direction. Good luck


THE DIET
MEAL 1 8:00 A.M.
2 pkg oatmeal, 4 eggs wheat toast, milk 8oz= 870 cal. 101 carbs. 22 fat 44 pro.

MEAL 2 10:00 A.M.
Protein powder, 8 0z milk=334, 11 carbs, 5 fat, 56 pro

MEAL 3 12:00 P.M.
10 oz chicken breast, 1can tuna in a sandwich, =750 cal., 38 carbs., 9 fat, 117 pro.

MEAL 4 2:00 P.M.
Protein powder, 8 0z milk=334, 11 carbs, 5 fat, 56 pro

MEAL 5 4:00 P.M.
10 oz chicken breast, 1can tuna in a sandwich, =750 cal., 38 carbs., 9 fat, 117 pro.


MEAL 6 6:00 P.M.
10 oz lean red meat, 10 oz potatoes, 6 oz veggie, 8 oz milk= 1060 cal., 118 carbs., 27 fat, 90 pro.

MEAL 7 8:00 P.M.
Protein powder, 8 0z milk=334, 11 carbs, 5 fat, 56 pro

MEAL 8 10:00P.M.
10 oz chicken breast, 1can tuna in a sandwich, =750 cal., 38 carbs., 9 fat, 117 pro.


TOTALS:
5182 CALORIES
366 CARBS
91 FATS
653 PROTEINS

yeah! Come on you wuss....that's only 2.5lb of meat + tuna and everything else............yowwwwwwwwww..........

I maybe consume 12oz a day...total................LOL.............

 

[bigdho]

yeah! Come on you wuss....that's only 2.5lb of meat + tuna and everything else............yowwwwwwwwww..........

I maybe consume 12oz a day...total................LOL.............

Ya I miss that diet.....Im on a leaning diet now. I guess I dont miss feeling like I need to puke all the time though.

 

[JKurz1]

Ya I miss that diet.....Im on a leaning diet now. I guess I dont miss feeling like I need to puke all the time though.

I thought you were more of a powerlifter trainer? No? What bf% are you tring to get down to? I like your back routine bro..........will try it tonight, minus the 9 sets of deads.............hams are just too damn sore.......

 

[suburbanhub]

Thanks for the diet outline Bigdho. I now have a new goal. Get myself up to 200 lbs naturally, then re-evaluate everything and make a decision then. For now, I'll just save the gear for later. I just hope I can get to 200 by late summer. For a smaller guy, my workouts are pretty intense, honestly. So I think if I get the right diet going, its obtainable.

 

[JKurz1]

Another bro saved............makes my job worthwhile...........lol



So post your new diet bro..................get a move on! You goal is a gain 1-1.5lbs a week...........

 

[bigdho]

I thought you were more of a powerlifter trainer? No? What bf% are you tring to get down to? I like your back routine bro..........will try it tonight, minus the 9 sets of deads.............hams are just too damn sore.......

Nope..... not a power lifter per say I kind of adopted to same view as Coleman. And I quote "Everyone wants to get big but dont no one want to lift any heavy ass weight". I respond to hi volume hi intensity workouts. Ive tried other things that are much less volume and more intensity but I just dont respond to them.
My bf right now is at 14% maybe a little less and Im going down to 8%. That will put me at around 250. Then I will start bulking agian. The overall goal is to be 280-290 at 8%.....I got a long way to go...

 

[suburbanhub]

jkurtz1-- I will post my new diet very soon. Im so busy at work here, I'll get it down and posted up here in a couple days. Looks like my favorite butcher shop is going to get to know we well, lol.

 

[suburbanhub]

Ok, I started my new bulking diet 4 days ago. Going good so far. Im tracking everything I eat daily. Right now, Im getting approx. 3800 cal. 330 protien on non workout days, and 4300 cal. 360 protien on workout days. I feel pretty good so far too. I changed my training routine too, and will post that as well. Thanks to everyone!

 

[majutsu]

Nope..... not a power lifter per say I kind of adopted to same view as Coleman. And I quote "Everyone wants to get big but dont no one want to lift any heavy ass weight". I respond to hi volume hi intensity workouts. Ive tried other things that are much less volume and more intensity but I just dont respond to them.

this bears repeating!

 

[bigdho]

:d

 

[cwick0]

I absolutely love training high volume, it is where i developed all of my size. However, to do high volume training, you have to be able to recover fairly quickly. I suspect this may be where a lot of guys have trouble maintaining high volume training.

 

[bigdho]

I absolutely love training high volume, it is where i developed all of my size. However, to do high volume training, you have to be able to recover fairly quickly. I suspect this may be where a lot of guys have trouble maintaining high volume training.

right........I get alot of heat for the way I train (alot of volume) but you have to remember than I use a lot of gear and eat a lot to go hand in hand with my training. If I only ate 3500 cal. and 250 gm protien and was natural I would break down in a week. Thats why some guys read how I train and say there is no way.........the truth is there is no way on the diet and sups they are on.

 

[cwick0]

right........I get alot of heat for the way I train (alot of volume) but you have to remember than I use a lot of gear and eat a lot to go hand in hand with my training. If I only ate 3500 cal. and 250 gm protien and was natural I would break down in a week. Thats why some guys read how I train and say there is no way.........the truth is there is no way on the diet and sups they are on.

I dont know your training regimen, but i suspect some of the things we do are very similar. Believe it or not i train high volume and dont eat a ton or eat an enormous amount of protein. I havent had a protein shake in 9 months or so. I have slow metabolism so what i take in i pretty much use. The last time i was drinking protein shakes, i was gaining a pound for every shake i drank.

 

[bigdho]

damn bro.....you have some bad ass genetics!

 

[cwick0]

The only extra protein i ingest is from protein bars, which i snack on while i am in the office. I try to get protein at morning snack, lunch, afternoon snack, and at dinner. I usually have oatmeal for breakfast. I have been eating more chicken too. I am a midwesterner through and through and love my beef, but i had to start eating more chicken. Chicken is usually cheaper and can be easier to cook (oven).

The genetics arent bad, both parents are big. Plus i have a huge barrel shaped chest, so i thrive on upper body exercises. I just need to keep developing my back, it doesnt even compare to my chest.

 

[suburbanhub]

Just a quick note to update my progress. I am now up to 190 lbs! (A true feat for me). Im steady on my way to 200. BF is still at 10% too.

 

[bigdho]

10 lbs of mass is awasome! Keep it up and keep a watch on the b.f. dont do like I did. I seen the scale going up and come to find out I was gaining to much fat along with muscle............looks like your doing it right though. 200 lbs is near!

 

[JKurz1]

NICE! Very hard to do! Let me ask, how do you know you are sub 10%?

 

[suburbanhub]

NICE! Very hard to do! Let me ask, how do you know you are sub 10%?

jkurtz, I say Im at 10%, and I guess there could be an error of +/- 2%. I am using a bodyfat machine at my gym. You know one of those digital things you enter your hieght/wieght/age/sex and grip the handles and it gives you a readout. I think its fairly close, because last fall, the wife and I were at a nice resort and they had a spa with a real dietitian on staff. I had her take my BF and it was right at 9.8%. I never had much trust in the caliper method, cause I always thought I was pinching too much or too little. How to ya'll measure yours?

 

[JKurz1]

those "inter-wave" bf machines can be scewed as much as 10%...........just so you know.......On the average, it's off about 4-5%.............calipers are actually a better device........sorry.

 

[suburbanhub]

Hmm, ok. I'll just get a decent set of calipers and have my doctor or somebody show me exactly how to do it. Thanks!

 

[JKurz1]

What theyh are good for is checking your progress....I have one at home and if you keep everything the same (same time of day, no training beforehand, no h20 before, etc.) it's a good guage to see if you are losing bf or not............

 

[suburbanhub]

On a different note, I have a question Id like to throw out there and see what ya'll think: Currently, for chest, I have been doing DB flat and DB incline. It was going good until recently. I have found that I have reached a point in which I cannot go up anymore in wieght without some pain and discomfort in my forearms and shoulders..I guess from supporting the DB's during the motion. On my frame and size, I can do 80lb DB's for flat and incline on my last set, but it just kills me. My form is good, elbows are in as opposed to a T form. I feel like I can go up a bit more, Im just scared to because of the pain. I dont want to drop a DB on my face! Im almost to the point of switching to BB. Has anyone else expeirenced this kind of discomfort with DB chest?

 

[cwick0]

switch things up some.
Why not hit a little barbell bench. For example, if you do flat barbell then do incline db and vice versa. I suspect you are just stuck in a rut and not gaining, this will help imensly.

 

[suburbanhub]

Yes, I probably should switch things up, I was just concerned about the discomfort, hope I havent injured anything.

 

[cwick0]

once you switch things up see if the pain is lessened. That should help you determine what the cause of the pain is.

 

[suburbanhub]

..wanted to bump this up onto this page...
Hey guys. Ive had such good success with feedback on my questions, I am going to throw this one out there too. After a routine physical, I found that my total test was only 300 mg/dl. Definately in the low end range. I have been feeling lazy and not energized for some time now and my doctor is suggesting testosterone therapy. I agreed, a 33 year old shouldnt feel this lazy and have test that low. Long story short, I go in for my first injection of 200/mg of Depo Test next week. He wants to get my count up to around 800 mg/dl, which I assume I havent had those levels in years, but just didnt know it. In all Im pretty excited about the prospect of 'feeling better'. So here's my question to ya'll: Even with 200 mg Depo every few weeks, would I see ANY change at all in my strength. Is that even enough to assist in lean body mass with good workouts and diet? The whole goal of this is make me feel better, but if some benefits bleed over into my workouts, thats a welcome plus for me! What do ya'll think?

 

[suburbanhub]

once you switch things up see if the pain is lessened. That should help you determine what the cause of the pain is.

cwick0,
I have started doing BB incline then DB flat one week, then BB flat, DB incline another week, and it feels much better. I must have just put too much stress on my shoulders and foreams with all DB presses. Thanks!

 

[WalkingBeast]

Heres are a few sample diets from my journal back in September of 1999 when I was at 169lbs, and 2 pictures from around that time. I was trying to get back into the 170-180's after losing ALOT of weight from a graveyard shift, missing meals, and was pissed. Thats when I first got dedicated to my meals. Looking this shit over just reminded me, Cream of Wheat, the cinnamon flavor, that shit was great for carbs. I think Ill pick up some today! I should add that most of the meals listed as protein shake were likely "The Beast 1200" a weight gainer I used at the time. Id often go through 4 jugs a month which equaled a small car payment at the time. So a shake could be 2-4 scoops of the weight gainer and if I took 8 scoops a day that was 400 of my carbs, 112 grams of protein and 2400 calories right there.Its not specified in my journal so Im not sure which were protein shakes and which were weight gainer. But I did count meticulously at the time. I would generally shoot for 8 scoops a day of the weight gainer, and sometimes hit 12 scoops.

Sample Diet #1: (A minimum of 275 grams protein, 5,830 calories,711 carbs)

Meal 1: Protein bar

Meal 2: Protein shake (possibly weight gainer)

Meal 3: 2 chicken breasts in salsa, a can of veggies, Large baked potato with sour cream

Meal 4: Protein shake (possibly weight gainer)

Meal 5: 1 1/2 large steaks, 2 potatoes and 2 packets "Cream of Wheat"

Meal 6: 9 buffalo wings, 2 baked potatoes

Meal 7: Protein shake (possibly weight gainer), chicken breast with salsa

(some soda too. Had to buy food in bulk at this time, and it did get expensive. I went through 1500$ (all I had) within a few months eating like this. I also ate fast food often which was the biggest expense of all)

Sample Diet 2: (312 grams protein, 801 carbs, 5,700 calories)

Meal 1: Protein shake (possibly weight gainer)

Meal 2: Protein bar

Meal 3: Protein shake (possibly weight gainer)

Meal 4: 2 chicken breasts in salsa, 2 baked potatoes, veggies

Meal 5: A steak, 2 potatoes, can of veggies, 2 packets "Cream of Wheat"

Meal 6: 2 turkey burgers

Meal 7: Protein shake (possibly weight gainer)

(Since I dont know which were the weight gainers, and which were just protein shakes I cant label them for sure. But I would usually take 4 scoops of the weight gainer upon waking and the last 4 scoop before sleeping. So they wouldnt be too close to eachother at all. At 1200 calories a piece they filled me up more then enough. I was also only 169lbs and hated to eat, so mostly all of this was force feeding. It was the intense desire that made me force it down)

And lastly, I dug up this day from one of my journals on the date 7-30-02 when I hit a record high of 441 grams of protein total. My best eating day ever. Never broke 400 again, and it took around 24 hours Im guessing, with naps or I may have stayed up straight through. Cant remember. If I tried to consume this much in 12 hours it would probabally make me sick. Here it is:

Sample Diet 3: (441 grams of protein, didnt calculate the rest)

Snack: Bowl of cereal with milk

Meal 1: Five scoops of "The Beast 1200" ( 70 grams protein, 1500 calories, 250 carbs)

Meal 2: "Pure Pro" shake

Meal 3: 2 scoops of whey powder

Meal 4: Buffalo chicken strips, fries, corn and brownie (A "Hungry Man" TV dinner that Id often get)

Meal 5: 12oz of shrimp

Snack: 4 slices of bologne

Meal 6: Five scoops of "The Beast 1200" ( 70 grams protein, 1500 calories, 250 carbs)

PLUS: 72 ounces of milk total throughout the day


More food then I can probabally process efficiently. haha So as you can see, quite different then my recent diet journal. This was and still is the most efficient way for me to bulk. Its extremely difficult for me to eat like this these days, and Im 195 now. Its a matter of forcive habit. It can also get expensive. Hope that helps!!

 

[suburbanhub]

Thanks WalkingBeast for the diet post. I have actually thought about bucking up and drinking an additional shake per day and bumping up my scoops per shake to 4 or 5. Its just so much easier and convienent than preparing/eating a big meal. With my work and other things it just makes more sense. Im doing pretty good so far, but if I could bump up my diet another notch, Id see better results. thanks!

 

[WalkingBeast]

Thanks WalkingBeast for the diet post. I have actually thought about bucking up and drinking an additional shake per day and bumping up my scoops per shake to 4 or 5. Its just so much easier and convienent than preparing/eating a big meal. With my work and other things it just makes more sense. Im doing pretty good so far, but if I could bump up my diet another notch, Id see better results. thanks!

No problem brother!! Glad to help! Ive always been into getting the meals in anyway possible. If I could get it all in on weight gainer shakes, or all at once I most likely would. The diet definately makes all the difference when training hard. Keep it up brother!!

 

[suburbanhub]

Yeah, I used to be scepticle about drinking so many shakes... now I think differently and have no problem with drinking that many. I eat good enough whole foods to compensate I think. Like you, the only bad part is, its really expensive. I can go though a tub a week, easy.

 

[suburbanhub]

..wanted to bump this up onto this page...

Hey guys. Ive had such good success with feedback on my questions, I am going to throw this one out there too. After a routine physical, I found that my total test was only 300 mg/dl. Definately in the low end range. I have been feeling lazy and not energized for some time now and my doctor is suggesting testosterone therapy. I agreed, a 33 year old shouldnt feel this lazy and have test that low. Long story short, I go in for my first injection of 200/mg of Depo Test next week. He wants to get my count up to around 800 mg/dl, which I assume I havent had those levels in years, but just didnt know it. In all Im pretty excited about the prospect of 'feeling better'. So here's my question to ya'll: Even with 200 mg Depo every few weeks, would I see ANY change at all in my strength. Is that even enough to assist in lean body mass with good workouts and diet? The whole goal of this is make me feel better, but if some benefits bleed over into my workouts, thats a welcome plus for me! What do ya'll think?