Critique my bulk

Prezatch

Hi Guys,

I'm a long time lurker and wonder if some of you knowledgeable folk could critique this diet/workout. I am about 5ft 10, 63kg, aged 23. My goals are to increase overall size (with about 10kg of lean mass) in the next few months.

Breakfast 1
4 Weetabix
500ml Milk

Breakfast 2
80g Alpen (should probably swap for porridge)
300ml Milk

Lunch
80g White Rice
150g Chicken
15g Cheese
300ml Milk
Brocolli
Carrots
Peas


"Smartgainer" Gainer drink with 450ml Milk
This gives approx 860 calories/60g protein/100g Carbs/25g Fat

Snack
40g Mixed Nuts
Apple

Dinner
30g Cheese
130g Eggs
150g Brown Pasta
500g Milk
150g Chicken
Peas
Brocolli
Carrots
Tbl spoon Extra Virgin Olive Oil

This all gives approx 4100 calories/260g Protein/440g Carbs/150g Fat/124g Sugar. I'm not sure if my ratios are correct and I'm a bit worried about the sugar intake. It seems to be all coming from milk (full fat) and a little bit with the alpen. I have stayed off all the junk food since Christmas (pizza once) and have been trying to get to the gym 2 times a week and will probably up it to 3 times. I play canoepolo for about 90 to 120 mins per week. I also cycle at a fast pace to get around, I'd say clocking up around 200mins/week. My last 2 workouts went something like this:

Workout 1
Bench
1x5x 48.5
1x5x 50
1x5x 52.5

Deadlift
1x5x 50
1x5x 52.5
1x5x 55

Chin ups
3x7xBW

Dips
3x7xBW

Dumbell shoulder press
1x5x 10
1x5x 12.5
1x5x 15

Rows
3x5x15 (will probably change this to 1x5 increasing weight after each set)

Workout 2
Bench
1x5x 50
1x5x 52.5
1x5x 55

Deadlift
1x5x 52.5
1x5x 55
1x5x 57.5

Chin ups
3x7xBW

Dips
3x7xBW

Tricep Cable Pulldown (think i threw a few standing cable flys in there too)
3x5x13

Inverted Rows
(Cant remember how many)


The thing is, there is no squat rack in my gym :eek: so I haven't felt comfortable when I attempted them with light weights (there is a smith machine). Also, the free weights area is so small that I think cleans are out of the question. (I can just about find space to deadlift). Outside of benching and deadlifting I've seen chins, dips and rows recommended here a good bit but should probably only be doing them once a week, or maybe something like tricep pulldowns one day, dips another. And leg work is pretty non-existent so lunges or something might be a good idea? Warm up consists of 20min cycle to the gym, a few stretches and some ab work (weighted crunches, reverse curls, russian twists) - Thanks transform

I have big exams coming up in September so i plan on changing gym to TF Castleknock after them but for now i'm stuck with my current gym.

Colm_OReilly

That lack of squatting is going to kill you. Or at the very least slow down your progress.

Any chance you could make it over to informedperformance and get help from Will & Co?

Transform

JoeyD wrote: »

Hi Guys,

I'm a long time lurker and wonder if some of you knowledgeable folk could critique this diet/workout. I am about 5ft 10, 63kg, aged 23. My goals are to increase overall size (with about 10kg of lean mass) in the next few months.

Breakfast 1
4 Weetabix
500ml Milk

Breakfast 2
80g Alpen (should probably swap for porridge)
300ml Milk

Lunch
80g White Rice
150g Chicken
15g Cheese
300ml Milk
Brocolli
Carrots
Peas


"Smartgainer" Gainer drink with 450ml Milk
This gives approx 860 calories/60g protein/100g Carbs/25g Fat

Snack
40g Mixed Nuts
Apple

Dinner
30g Cheese
130g Eggs
150g Brown Pasta
500g Milk
150g Chicken
Peas
Brocolli
Carrots
Tbl spoon Extra Virgin Olive Oil

This all gives approx 4100 calories/260g Protein/440g Carbs/150g Fat/124g Sugar. I'm not sure if my ratios are correct and I'm a bit worried about the sugar intake. It seems to be all coming from milk (full fat) and a little bit with the alpen. I have stayed off all the junk food since Christmas (pizza once) and have been trying to get to the gym 2 times a week and will probably up it to 3 times. I play canoepolo for about 90 to 120 mins per week. I also cycle at a fast pace to get around, I'd say clocking up around 200mins/week. My last 2 workouts went something like this:

Workout 1
Bench
1x5x 48.5
1x5x 50
1x5x 52.5

Deadlift
1x5x 50
1x5x 52.5
1x5x 55

Chin ups
3x7xBW

Dips
3x7xBW

Dumbell shoulder press
1x5x 10
1x5x 12.5
1x5x 15

Rows
3x5x15 (will probably change this to 1x5 increasing weight after each set)

Workout 2
Bench
1x5x 50
1x5x 52.5
1x5x 55

Deadlift
1x5x 52.5
1x5x 55
1x5x 57.5

Chin ups
3x7xBW

Dips
3x7xBW

Tricep Cable Pulldown (think i threw a few standing cable flys in there too)
3x5x13

Inverted Rows
(Cant remember how many)


The thing is, there is no squat rack in my gym :eek: so I haven't felt comfortable when I attempted them with light weights (there is a smith machine). Also, the free weights area is so small that I think cleans are out of the question. (I can just about find space to deadlift). Outside of benching and deadlifting I've seen chins, dips and rows recommended here a good bit but should probably only be doing them once a week, or maybe something like tricep pulldowns one day, dips another. And leg work is pretty non-existent so lunges or something might be a good idea? Warm up consists of 20min cycle to the gym, a few stretches and some ab work (weighted crunches, reverse curls, russian twists) - Thanks transform

I have big exams coming up in September so i plan on changing gym to TF Castleknock after them but for now i'm stuck with my current gym.

you are welcome and i would put in a split squat, lunges or step ups instead of a second day of deadlifting on day 2 - there are videos i have done on all of these before on my youtube

i would add in more shoulder work on the second day also instead of more dips e.g. face pulls, scap press ups, band pulls, etc

Prezatch

Thanks for the pointers. The IP gym is actually just down the road from me, I will probably join it for a month or so after my exams later in the year to get some inspiration and my form checked. For now though I just want to concentrate on putting on the pounds and keeping the gut at bay by going to the gym. Any thoughts on the diet? Forgot to mention i take a bit of whey with milk usually pre workout and some whey, sugary carbs and water post workout.

drdeadlift

Colm_OReilly wrote: »

That lack of squatting is going to kill you. Or at the very least slow down your progress.

Any chance you could make it over to informedperformance and get help from Will & Co?

The lack of squatting is going to kill you?
I dont think its the be all end all of weight training,sticking with the gym and keeping to a good diet+finding out what works best for you is the key!