Please Scroll Down to See Forums Below I'm pretty new to this stuff, but with the help of you fellow EF'ers I'd like to complete a solid bulking cycle. I'm 5'11, 172 pounds and new to dieting. I'm aiming for 3000-3500 calories per day with 50%carbs / 30% protein / 20% healthy fats. Any tips are greatly appreciated!
Rough's bulking progress
- Thread starter Rough2k2
- Start date
Shades McCool
New member
Good luck buddy, post what you eat everyday and the total calorie count along with your breakdown %-wise!
Ok, here we go. This is what the diet should be for tomorrow. This seems like an awful lot of food, so if anyone has any suggestions to make this more efficient please let me know!
I won't post specific times to eat since my schedule is hectic tomorrow. I will see how things go, and I will make sure to get it all eaten.
1: Instant Oatmeal
2 scrambled eggs
Cup of hot chocolate
2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
3: Nutri Grain Bar
Protein Shake in milk (whey protein)
Banana
4: Chicken Breast fried
Whole Wheat Spaghetti or WW Rice
Nutri-Grain bar
Milk (1 cup)
5: Eggo Plus Waffles (2)
Ancient Grain Crackers
Banana
Hot Chocolate
6: 2 Slices of WW Toast
Milk (1 Cup)
Comments anyone? I know this may not be the ideal diet, but I'm just a beginner doing the best I can
.
According to Fitday:
Fat: 645 Cals, 21%
Carbs: 1518, 51%
Protein: 840, 28%
I won't post specific times to eat since my schedule is hectic tomorrow. I will see how things go, and I will make sure to get it all eaten.
1: Instant Oatmeal
2 scrambled eggs
Cup of hot chocolate
2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
3: Nutri Grain Bar
Protein Shake in milk (whey protein)
Banana
4: Chicken Breast fried
Whole Wheat Spaghetti or WW Rice
Nutri-Grain bar
Milk (1 cup)
5: Eggo Plus Waffles (2)
Ancient Grain Crackers
Banana
Hot Chocolate
6: 2 Slices of WW Toast
Milk (1 Cup)
Comments anyone? I know this may not be the ideal diet, but I'm just a beginner doing the best I can
.According to Fitday:
Fat: 645 Cals, 21%
Carbs: 1518, 51%
Protein: 840, 28%
JustJacked
New member
Eat a bigger breakfast. Throw in 2 more whole eggs. And 1-2 pieces of fruit and maybe a slice or two of white toast. Switch up the whole wheat pasta and rice for regular white rice and pasta. Switch up the hot chocolate for some yogurt or cottage cheese. In your last meal add some meat or a protein shake. Add more sodium. try to get some fiber at night.
Make sure that you eat a big breakfast and after workout meal. You should consume 25% of your daily cals at breakfast and 25% after training. This is when your body needs the nutrients the most. Spread the rest out thruout the day.
These are my opinions. If you have any other questions dont hesitate to ask. Good luck bro! Hope you get HUGE!!
JJ
Make sure that you eat a big breakfast and after workout meal. You should consume 25% of your daily cals at breakfast and 25% after training. This is when your body needs the nutrients the most. Spread the rest out thruout the day.
These are my opinions. If you have any other questions dont hesitate to ask. Good luck bro! Hope you get HUGE!!
JJ
Ok, here are some pics from mid-February:
(Don't laugh
)
http://img233.exs.cx/my.php?loc=img233&image=backfeb058ov.jpg
http://img233.exs.cx/my.php?loc=img233&image=sidefeb058vi.jpg
http://img239.exs.cx/my.php?loc=img239&image=frontfeb052sr.jpg
http://img239.exs.cx/my.php?loc=img239&image=quadfeb058qf.jpg
I'm 18 and in University if anyone was curious. I'm gonna tweak my diet per your suggestions JustJacked, thanks.
(Don't laugh
)http://img233.exs.cx/my.php?loc=img233&image=backfeb058ov.jpg
http://img233.exs.cx/my.php?loc=img233&image=sidefeb058vi.jpg
http://img239.exs.cx/my.php?loc=img239&image=frontfeb052sr.jpg
http://img239.exs.cx/my.php?loc=img239&image=quadfeb058qf.jpg
I'm 18 and in University if anyone was curious. I'm gonna tweak my diet per your suggestions JustJacked, thanks.
Sassy69
New member
Hey Rough! First, congrats on starting the journal process! Fitday is a huge asset to meal tracking, though its a bit annoying to set up the first time, its much easier once you get it all started.
My comments are similar to justjacked. Some guidelines are that you should have at least 1-1.2 x your bodyweight to determine your grams of protein per day. Then take that amount & divide it by the number of meals you consume for the day. That's how much protein you should have per meal. In your case if you are bulking, you want to increase to more like 1.5x +.
1: Instant Oatmeal
2 scrambled eggs
Cup of hot chocolate
-- Definitely more protein here. Add some more egg whites or some ground turkey or something into your eggs.
2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
-- Not sure about the milk -- I personally don't like milk & consider it more of a sugar than anything. But my current goals are totally different from yours. What % fat is that milk?
3: Nutri Grain Bar
Protein Shake in milk (whey protein)
Banana
4: Chicken Breast fried
Whole Wheat Spaghetti or WW Rice
Nutri-Grain bar
Milk (1 cup)
-- I might toss the fried chicken breast for grilled / broiled instead. Just healthier. WHat's w/ the nutrigrain bars? I'd go with more real food myself.
5: Eggo Plus Waffles (2)
Ancient Grain Crackers
Banana
Hot Chocolate
-- I'd add another protein serving here. These are decent carb sources I guess, I'd go w/ a sweet potatoe or something tho.
6: 2 Slices of WW Toast
Milk (1 Cup)
-- Last meal of the day -- I'd make it a protein serving and some fat. This carb stuff is just going to give you a "sugar spike", be consumed quickly and then leave you with several hours (while you sleep) before your next meal. The fat will slow down digestion.
-- According to your fitday cals, you definitely are coming up short on the protein. I might change the overall ratios to something closer to prot: 40%, carbs:30% Fats: 30%
According to Fitday:
Fat: 645 Cals, 21%
Carbs: 1518, 51%
Protein: 840, 28%[/QUOTE]
My comments are similar to justjacked. Some guidelines are that you should have at least 1-1.2 x your bodyweight to determine your grams of protein per day. Then take that amount & divide it by the number of meals you consume for the day. That's how much protein you should have per meal. In your case if you are bulking, you want to increase to more like 1.5x +.
1: Instant Oatmeal
2 scrambled eggs
Cup of hot chocolate
-- Definitely more protein here. Add some more egg whites or some ground turkey or something into your eggs.
2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
-- Not sure about the milk -- I personally don't like milk & consider it more of a sugar than anything. But my current goals are totally different from yours. What % fat is that milk?
3: Nutri Grain Bar
Protein Shake in milk (whey protein)
Banana
4: Chicken Breast fried
Whole Wheat Spaghetti or WW Rice
Nutri-Grain bar
Milk (1 cup)
-- I might toss the fried chicken breast for grilled / broiled instead. Just healthier. WHat's w/ the nutrigrain bars? I'd go with more real food myself.
5: Eggo Plus Waffles (2)
Ancient Grain Crackers
Banana
Hot Chocolate
-- I'd add another protein serving here. These are decent carb sources I guess, I'd go w/ a sweet potatoe or something tho.
6: 2 Slices of WW Toast
Milk (1 Cup)
-- Last meal of the day -- I'd make it a protein serving and some fat. This carb stuff is just going to give you a "sugar spike", be consumed quickly and then leave you with several hours (while you sleep) before your next meal. The fat will slow down digestion.
-- According to your fitday cals, you definitely are coming up short on the protein. I might change the overall ratios to something closer to prot: 40%, carbs:30% Fats: 30%
According to Fitday:
Fat: 645 Cals, 21%
Carbs: 1518, 51%
Protein: 840, 28%[/QUOTE]
Shades McCool
New member
[/QUOTE]Sassy69 said:
He is going 50 30 20 by advice of shadow since he is bulking...but I agree with youre other comments! Thanks Sassy69! This whole set of forums are so friendly....ya'll make it a great place to learn and grow!
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Ok, I've edited tomorrow's diet. If I missed something just lemme know! I really appreciate any tips/advice.
1: Instant Oatmeal
4 scrambled eggs
1/2 Cup Cottage Cheese (1%)
Apple or Banana
Milk
2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
3: Nutri Grain Bar
Banana
Ancient Grain Crackers
4: Chicken Breast fried
White Spaghetti or White Rice
Nutri-Grain bar
Milk (1 cup)
5: Eggo Plus Waffles (2)
Banana
6: Whey Protein Shake in Milk
Cottage Cheese (1%)
1: Instant Oatmeal
4 scrambled eggs
1/2 Cup Cottage Cheese (1%)
Apple or Banana
Milk
2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
3: Nutri Grain Bar
Banana
Ancient Grain Crackers
4: Chicken Breast fried
White Spaghetti or White Rice
Nutri-Grain bar
Milk (1 cup)
5: Eggo Plus Waffles (2)
Banana
6: Whey Protein Shake in Milk
Cottage Cheese (1%)
JustJacked
New member
Rough2k2 said:Ok, here are some pics from mid-February:
(Don't laugh
http://img233.exs.cx/my.php?loc=img233&image=backfeb058ov.jpg
http://img233.exs.cx/my.php?loc=img233&image=sidefeb058vi.jpg
http://img239.exs.cx/my.php?loc=img239&image=frontfeb052sr.jpg
http://img239.exs.cx/my.php?loc=img239&image=quadfeb058qf.jpg
I'm 18 and in University if anyone was curious. I'm gonna tweak my diet per your suggestions JustJacked, thanks.
Dude, no one is gonna laugh at you. If they do their a fucking idiot. We all started somewhere. I was in alot worse shape than you when I started to get serious.
You look relatively lean but it also looks like you retain fat easily around the stomach?
Remember that if your bulking you have to train like it. Lose the iso-lifts and focus on compound movements like benches, deads, and sqauts. Do all mass building excorcises.
Good luck bro. Anymore ?'s just ask away! Lets get serious!
Shades McCool
New member
I don't know what youre talking about....this boy is giving 110%! Haha*Bunny* said:you mean 50/30/20?
[/QUOTE]Sassy69 said:
The milk I'm drinking is 1%, though I could drink skim (I just hate it
). I drink a lot of milk in a day, with most of my meals. Do you have a suggestion for another drink? My chicken breasts are done on the George Foreman Grill, so I guess they are actually grilled, my mistake. I added the nutri-grain bars for carbs mostly. I had a hard time finding sources, and they seemed to have some good carb content. What do you suggest for fats before bed, or will protein and cottage cheese be ok?JustJacked said:
My fat seems to go straight to my stomach unfortunately. I've also focused on the compound lifts, so that's no problem. I really wish i had tightened up this diet a lot sooner though! Thanks man
Also, does anyone feel that 50c/30p/20f is no good? Should I change up the split? Getting all those carbs seems to be a lot tougher than getting more protein would be. I'll certainly consider any advice here! Thanks everyone.
JustJacked
New member
Rough2k2 said:
All dairy product should be low-fat or fat-free. Eat lots of fat-free dairy because the calcium will help you stay lean and add mass.
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JustJacked
New member
Rough2k2 said:
When bulking you need lots of carbs. Go for 3g carbs per pound, 1-1.25g protein per pound, and 0.5-0.75g of fats per pound of bodyweight.
)Ok here we go, version 3 of the diet.
1: Instant Oatmeal
4 scrambled eggs
1/2 Cup Cottage Cheese (1%)
2 Bananas
Milk
2: Tuna Sandwich w/2 slice whole wheat bread and mustard
Cup of milk
3: Chicken Fajita (cheese, grilled chicken,salsa and sour cream)
Banana
Ancient Grain Crackers
4: Chicken Breast grilled
White Spaghetti or White Rice
Brocolli and carrots w/ranch sauce
Milk (1 cup)
(Added cheese with fajita)
5: Sandwich on white bread
Fat-Free Strawberry yogurt with flax seeds
6: Whey Protein Shake in Milk
Cottage Cheese (1%)
I don't have flax oil in the house, but are flax seeds in yogurt as efficient? On my sandwich is any kid of meat such as pastrami, turkey, ok? How can i add fiber to my protein shake? Did I miss anything? I appreciate the help everyone, you're making my job a lot easier
1: Instant Oatmeal
4 scrambled eggs
1/2 Cup Cottage Cheese (1%)
2 Bananas
Milk
2: Tuna Sandwich w/2 slice whole wheat bread and mustard
Cup of milk
3: Chicken Fajita (cheese, grilled chicken,salsa and sour cream)
Banana
Ancient Grain Crackers
4: Chicken Breast grilled
White Spaghetti or White Rice
Brocolli and carrots w/ranch sauce
Milk (1 cup)
(Added cheese with fajita)
5: Sandwich on white bread
Fat-Free Strawberry yogurt with flax seeds
6: Whey Protein Shake in Milk
Cottage Cheese (1%)
I don't have flax oil in the house, but are flax seeds in yogurt as efficient? On my sandwich is any kid of meat such as pastrami, turkey, ok? How can i add fiber to my protein shake? Did I miss anything? I appreciate the help everyone, you're making my job a lot easier
JustJacked
New member
Rough2k2 said:Ok here we go, version 3 of the diet.
1: Instant Oatmeal
4 scrambled eggs
1/2 Cup Cottage Cheese (1%)
2 Bananas
Milk
2: Tuna Sandwich w/2 slice whole wheat bread and mustard
Cup of milk
*Use white bread here.
3: Chicken Fajita (cheese, grilled chicken,salsa and sour cream)
Banana
Ancient Grain Crackers
*Lose the sour cream and banana
4: Chicken Breast grilled
White Spaghetti or White Rice
Brocolli and carrots w/ranch sauce
Milk (1 cup)
(Added cheese with fajita)
5: Sandwich on white bread
Fat-Free Strawberry yogurt with flax seeds
*Switch white bread for whole grain. Better for you at this time of the day.
6: Whey Protein Shake in Milk
Cottage Cheese (1%)
*you can add a fiber supplement like metamusil. Try to get some flax oil or eat a handfull of nuts. Sunflower seeds are good to.
I don't have flax oil in the house, but are flax seeds in yogurt as efficient? On my sandwich is any kid of meat such as pastrami, turkey, ok? How can i add fiber to my protein shake? Did I miss anything? I appreciate the help everyone, you're making my job a lot easier
!!
Turkey meat is excellent. It looks pretty good. Remember to train hard! Good luck, get JACKED!!
Hey guys. So far today everything has gone according to plan, which is nice. I just entered my new diet into fitday and here are the results:
Calories Eaten Today
source grams cals %total
Total: 3230
Fat: 82 740 24%
Sat: 29 261 8%
Poly: 14 123 4%
Mono: 27 246 8%
Carbs: 298 1099 35%
Fiber: 24 0 0%
Protein: 318 1273 41%
Alcohol: 0 0 0%
Does that seem like too much protein and perhaps not enough carbs? Will this be ok? Does anyone have any suggestions?
Calories Eaten Today
source grams cals %total
Total: 3230
Fat: 82 740 24%
Sat: 29 261 8%
Poly: 14 123 4%
Mono: 27 246 8%
Carbs: 298 1099 35%
Fiber: 24 0 0%
Protein: 318 1273 41%
Alcohol: 0 0 0%
Does that seem like too much protein and perhaps not enough carbs? Will this be ok? Does anyone have any suggestions?
Last edited:
Sassy69
New member
*Bunny* said:you mean 50/30/20?
I'm confused on what each of these is .. 50 c or 50% prot? Please clarify.
If you are looking for more carbs, I'd look to something like sweet potatos, brown rice or oatmeal instead of the nutrigrain bars. Probably cheaper too. LOL Yes you can eat oatmeal at times other than breakfast....
Phew on the fried chicken -- the GF grill is awesome (only to be outdone by a gas Weber grill... though Cheffie would go a little more purist on that..)!
Also I don't think I saw a postworkout shake in there? Good time to throw in some recovery via protein & fast absorbing (hi GI) carbs.
thajeepster
New member
you can keep the same calories by lowering your protein... say 225-250 and upping your carbs to say 350-375. Just add in a slice of whole grain bread, or a potato to each meal. Oats work too.
JustJacked
New member
Rough2k2 said:
Way too much protein and not enough carbs. Lower your protein by at least 100g and up your carbs by 200g. When bulking you want to get 3g of carbs per pound of bodyweight.
Sassy69 said:
I was trying to break it up with: 50% carbs / 30% protein / 20% Healthy Fat
After I made my adjustments it really threw off my percentages, so right now I'm working up a new diet for tomorrow.
I can drop the nutri-grain bars, but to be honest I like their taste much more than potatoes, rice or oatmeal. Would it make a big difference if i were to finish the box or should I just pretend they are not even there? For my post-workout I take a protein shake (ON Whey) and an apple or banana.
Thanks for your advice!
Diet for February 27th:
6:30AM:
Instant Oatmeal
ON Protein Shake
Banana and apple
Milk
12:00 PM:
Oatmeal
Toasted Bagel
Orange Juice
15 Ancient Crackers
2:00PM
2 Nutri-Grains
Milk
5:00PM
Chicken Fajita(cheese, salsa, whole wheat pita)
Carrots/brocolli in dip
Milk
8:00PM
Turkey/Ham Sandwich on WW Bagel
Strawberry yogurt w/flax seeds
10:00PM
Protein Shake
Almonds
Fitday breakdown:
49c/31p/20f
Protein: 254g
Carbs: 433g
Fats: 75g
So this works out extremely close to my goal of 50c/30p/20f. The protein is still a little high, but Fitday is using 45g per breast, which may be off, I'm really not sure. My breakfast isn't as big as today, but today i was so full and bloated it seemed like too much. I'm sticking with the nutri-grains for now, i just like them a lot and they give me a lot of carbs easily.
6:30AM:
Instant Oatmeal
ON Protein Shake
Banana and apple
Milk
12:00 PM:
Oatmeal
Toasted Bagel
Orange Juice
15 Ancient Crackers
2:00PM
2 Nutri-Grains
Milk
5:00PM
Chicken Fajita(cheese, salsa, whole wheat pita)
Carrots/brocolli in dip
Milk
8:00PM
Turkey/Ham Sandwich on WW Bagel
Strawberry yogurt w/flax seeds
10:00PM
Protein Shake
Almonds
Fitday breakdown:
49c/31p/20f
Protein: 254g
Carbs: 433g
Fats: 75g
So this works out extremely close to my goal of 50c/30p/20f. The protein is still a little high, but Fitday is using 45g per breast, which may be off, I'm really not sure. My breakfast isn't as big as today, but today i was so full and bloated it seemed like too much. I'm sticking with the nutri-grains for now, i just like them a lot and they give me a lot of carbs easily.
Just as an update, I've been following the same diet for the past few days. Everything has been going smoothly. I recently hurt my back, and got to take a trip to see the doc yesterday. He told me that it was simply a strain and to take two more days off. I ended up going in today and just doing light chest work and some tricep. I don't want to reinjure myself, but i think i will be near 100% by Saturday.
He said to apply heat to it, and that it should get better on it's own within a few days. It seems to have spread to the left side now (it was on the right side before) 
. Hopefully it will be good by the weekend, I want to get back to normal by Sunday which is my ME squat day.
. Hopefully it will be good by the weekend, I want to get back to normal by Sunday which is my ME squat day.Hang in there and be sure to keep up postedRough2k2 said:He said to apply heat to it, and that it should get better on it's own within a few days. It seems to have spread to the left side now (it was on the right side before)
pintoca
New member
Rough2k2 said:He said to apply heat to it, and that it should get better on it's own within a few days. It seems to have spread to the left side now (it was on the right side before)
If you are going to be squatting that soon, make absolutely sure your back is 110% fine ba that time.
As you know, squating is not only about legs, there are many other muscles used for support and balance involved... not to mention your back is carrying the weight all the time.
So if you are not really OK, move your squat a little bit into next week or something (swap days)
No problemo.
My back is.. decent. It's getting better but not 100%. I did an 1h:10m cardio tonight, and it made it very tight and pretty painful. I have been going to the gym, and doing everything besides lower back. No squats, shrugs, standing calf raises, etc. It's not near as painful as it was before, but if i move the wrong way it'll start up again.
My back is.. decent. It's getting better but not 100%. I did an 1h:10m cardio tonight, and it made it very tight and pretty painful. I have been going to the gym, and doing everything besides lower back. No squats, shrugs, standing calf raises, etc. It's not near as painful as it was before, but if i move the wrong way it'll start up again.
Shades McCool
New member
Rough2k2 said:
What are you doing cardio when you are bulking? Especially an horu and ten minutes worth?
I haven't been in the gym much lately. I've still been eating all the food, but the exercise has been low. I'm worried about becoming a fatty, and i just felt like getting off my butt. Sassy advised that I drop the calories a little, but with all those calories it seems like it will mostly go to fat? If it helps, the cardio was done on an empty stomach 
Wow that is too much cardio, esp. when you were focused on a bulking cycle.Rough2k2 said:
I would go back to a 40P/30C/30F and keep your diet tight if you don't want to gain weight or bulk.
Doing cardio like that will probably cause some fat loss loss along with loss of lean body mass as well, which you DONT want... Anyone please jump in if you disagree...
you looking to lose muscle? did you re-define your goals? If not, don't give up and be discouraged because of one little bump in the road.
pintoca
New member
*Bunny* said:Wow that is too much cardio, esp. when you were focused on a bulking cycle.
I would go back to a 40P/30C/30F and keep your diet tight if you don't want to gain weight or bulk.
Doing cardio like that will probably cause some fat loss loss along with loss of lean body mass as well, which you DONT want... Anyone please jump in if you disagree...
you looking to lose muscle? did you re-define your goals? If not, don't give up and be discouraged because of one little bump in the road.
I agree, above 60 mins/session you normally hit your point of diminishing returns... if you have the urge to do more than 60mins cardio/day: Break it up in two sessions
as for the calories, how high is your bf%??? I don't like to give estimations based on pure body wight unless you have an average body, otherwise it is off.
While bulking you should cut on your cardio: the reason you are eating all the extra food is to build new tissue, not to burn the food on cardio... 2-3 times/week at a comfortable pace (max 65%) for 25 - 30 mins should be OK (BTW, this ALL people should do just for overall "feelingniceness")
and do I really need to repeat myself that I agree with Bunny???
pintoca
New member
Rough2k2 said:
My recommendation for bulking is 50% carbs, 30% Prot, 20% fat. Carbs are your body preferred food. A diet along these lines should help you bulk clean.
a guy with your weight/bf% (I place it at 16%) should aim at 3300 cals/day (20% over your current TDEE). Don't go much over this, remember it only takes a few extra calories a day to end up with a lb of unwanted fat.
If you are not gaining, or you are an ecto, then increase your cals 100 cals/day until you find your balance between LBM/Fat gains.
Always better to increase cals bit by bit than to have to shed fat later on...
Pintoca
Thanks for the reply pintoca. I just have one question though. Since my back is bad, my workouts are pretty terrible lately. Bulking is designed to add a lot of muscle along with some fat (inevitably) through high calories and good workouts, or am i mistaken? I'm just worried that eating 3300 cals/day and not working out hard will have ill-effects on me. Meaning I will add a lot of mass, just not the right kind. Any information on this? Should i just bulk anyway, and workout the best i can?
pintoca
New member
Rough2k2 said:
Well, how much will you be working out? how many times/week?
If you are uneasy about it, you may need to try and test. You can always start at 3000 cals and see how it goes and then move up or down depending on the results.
While bulking, what it is really important is not the amount of calories burned in the workout (as when cutting) but the amount of micro-trauma the muscle will get from the workout: In other words: The Intensity of the workout. With an injury, I wouldn't recommend any of that Kill that Shit dogma... but you definitely will need to lift as heavy as your back allows it. Also look for compound movements, not isolation movements.
Pintoca
I will workout about 3-4 times per week. There are many exercises I cannot do such as: standing calf raises, shrugs, leg press, squats, deadlifts, hypers, bb rows, front squats, weighted pullups, weighted dips, SOHP, SLDL and GM's. I can still bench fine, do most upper back exercises, all tricep, bicep. For legs I'm very restricted, stuff like leg extension (ugh), seated calf raises, ham curl are all fine and painless.
I can do a split something like this
Chest/Bi
Shoulder/Tri
Upperback / "Legs"
Abs are tricky as well, I can do some exercises, but I am limited.
I can do a split something like this
Chest/Bi
Shoulder/Tri
Upperback / "Legs"
Abs are tricky as well, I can do some exercises, but I am limited.
