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Bulking diet & Workout Routine

  • 24-10-2008 11:11am
    #1
    billyhead
    Registered Users, Registered Users 2 Posts: 10,175 ✭✭✭✭


    Folks,

    I was 10.5 stone up until 6 weeks ago and 6ft one inch in height. I am now just under 11 stone. the goal is to bulk up to at least 12.5 stoe of as much lean muscle as possible. I was just wondering what amendments you think I should make to my current diet and workout routine. The routine below is doen every Monday, Wednesday and Friday and I cycle to work 20km each way Tuesday and Thursday and rest on Staurday and Sunday (usually go for an hour-hour and a half walk these days).
    Diet

    8.30am-Big bowl of porridge or Alpen sugar free muesli with full fat milk and one scoop of ON protein)

    10.30am-Some walnuts and an apple

    12.00pm-Pint of full fat milk

    12.30pm until 2.15pm-Gym time i.e hour for workout and the rest of the tie changing/shower etc.


    2.00pm- PWO shake i.e 2 scoops of ON whey and 300mils of milk

    2.30pm-Apple or Pear & footlong Wholemeal baguette or sandwhich with 100Grams tuna, cheese and salad (i.e peppers, sweetcorn, tomatoes, cucumbers, lettuce ) mixed in.

    4pm-EAS Myoplex bar

    6pm-Dinner with 150Grams uncooked pasta, 200gram chicken or pork or fish i.e salmon/tuna and 200grams frozen veg. I don't like sauces so usually just have one tbspoon of Udos oil and herbs and peppers spread over this meal.

    8pm-Crackers and Oraganic Pecan Nut butter or cheese

    10pm-ON Casein Shake (2 scoops and a pint of milk)

    I also drink about 4 litres of water a day and 3-4 cups of tea.

    The workout of M,W & F is

    Squats: 3*10
    Stiff Leg Deadlifts: 3*10
    Barbell Row: 3*10
    Bench press: 3*10
    Military Press: 3*10
    Pull Ups: 3*10
    Barbell Curls: 3*10
    Dips: 3*10
    Leg Curls: 3*10
    Calf Raises: 3*10

    I try to increse the weight lifted each time. What do you think. Post your positive and negative comments.


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