Welcome to my plan for the craziest bulk I’ve ever planned. In this post I’ll be going over my nutrition, my supplements, my workouts and my areas of focus. This is a total of 12 weeks, 8 weeks consisting of steadily growing and 4 weeks of tapering back down to get my body used to the weight.
First off we will be going over nutrition. Without food I won’t grow, so it’s imperative I put as much effort into cooking and eating, as I will in the gym. To start I’ll be at my normal caloric intake, 4 meals a day. Nothing crazy and I will gradually scale into 9 meals a day at the “peak” of this bulk. I will then steadily lower myself back down to 4 meals, only consisting of an extra 200 calories as my “normal” intake.
NUTRITION:
I’ll be tracking Macros over Calories. Since they are interchangeable I’ll spare myself the trouble of calorie tracking. It’s a nightmare.
Eat every 2-3 hours
Week 1
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Week 2
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Week 3
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 3 oz Chicken Breast, 3 oz Jasmine Rice
Week 4
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice
Week 5
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Week 6
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Meal 8 – 3 oz Chicken Breast, 4 oz Sweet Potato
Week 7
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Meal 8 – 7 oz Chicken Breast, 8 oz Sweet Potato
Week 8
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Meal 8 – 7 oz Chicken Breast, 8 oz Sweet Potato
Meal 9 – 7 oz Steak, 5 oz Wheat Pasta
TAPER DOWN
Week 9
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Meal 8 – 3 oz Chicken Breast, 4 oz Sweet Potato
Week 10
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice
Week 11
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 3 oz Steak, 4 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Week 12
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 8 oz Chicken Breast, 6 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 8 oz Chicken Breast, 10 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Fin
Next I’ll be listing the supplements. These work in line with my nutrition and workouts. Without strictly adhering to those two, supplements are useless. Times of consumption of these will vary so I’ll put an estimate on a time stamp on them. As long as they’re in my body within the time frame I’m set. I’ll list them and give a brief description of them.
SUPPLEMENTS:
Animal Pak Multivitamin – These guys contain A BUNCH of good things. From a BCAA complex to liver support (which is important when consuming high amounts of protein) biotin and even a solid supply of argentine to keep blood flowing to the muscles. I’ll take these as SOON as I wake up.
All Day You May (BCAA’s) – Rich Piana’s blend of Amino’s and liver support. I’ll drink a scoop of this as soon as I wake up and put another one in a jug and sip on it all day (get it hehe).
REAL FOOD – Another of Rich Piana’s Supplements, this contains powdered sweet potatoes, powdered yams, powdered fruit and Oats. So technically it’s not even a supplement, it’s literally food. Anyway I’ll be drinking this either for breakfast if I don’t feel like making oats and/or IMMEDIATELY after the workout.
Pre Workout – I’m kidding, I may take one and if I do it could be anything from Shatter, The Curse, Mr. Hyde, or just coffee. It honestly doesn’t matter because it’ll be my preference.
That covers all my supplements, in just a few I have everything I need to keep my body healthy through this bulk.
Next I’ll be listing the Workout Routines. These will progress with the bulk and honestly it’s open ended. You can put anything you want in here, I’ll provide the guidelines but I’m experienced enough to come up with whatever I need to on the spot.
WORKOUTS:
Week 1
Day 1 – Back/Front Delts Day 2 – Chest/Back Delts Day 3 – Legs/Arms Day 4 – Delts/Calves/Abs
Day 5 – Back/Biceps Day 6 – Legs/Arms Day 7 – Rest
That really is it; it’ll change every single week. With a primary muscle group and secondary of whichever I feel like doing. Rep range is simple: 5 sets of progressing reps from 20 – 8. Gym time starts first week – 45 minutes. It’ll progress every week until the 8th one which will be 1hr 30 mins. Then again I’ll simply taper back down.
Cardio will be preformed every morning, in a similar fashion. As soon as I wake up on an empty stomach, I’ll do cardio from 15 minutes the first week progressing to one hour a day by week 8 and scaling back down to 15 mins on the twelfth week.
FEEDER WORKOUTS!!! These guys will be new to me but I’m willing to go the distance. 10 lb dumbbells is all I need. It’s very simple; every night before bed I’ll be doing one of these. 4 weeks of shoulders and then 4 weeks of arms. Shoulders: 100 reps side lateral raise, 100 reps rear delt fly: Repeat x3. Arms: 100 reps skull crushers, 100 reps curls: Repeat x 3. Immediately following these I’ll drink some water and go to sleep for the night.
Wrapping this up I’ll leave you with the areas I’ll be focusing. This directly correlates with my workouts. So I left it open ended on purpose. Personally I’ll be focusing my: Mid Traps and Lats, Side Delts, Bi’s (both heads), Tri’s (specifically the lateral head), along with minor forearm development and calf development. I’ll be competing physique so quads and hamstrings would only weigh me down without giving me a better shot at placing well. Next year I’ll focus on them ;)
That’s it guys. If you have any questions, message me.
First off we will be going over nutrition. Without food I won’t grow, so it’s imperative I put as much effort into cooking and eating, as I will in the gym. To start I’ll be at my normal caloric intake, 4 meals a day. Nothing crazy and I will gradually scale into 9 meals a day at the “peak” of this bulk. I will then steadily lower myself back down to 4 meals, only consisting of an extra 200 calories as my “normal” intake.
NUTRITION:
I’ll be tracking Macros over Calories. Since they are interchangeable I’ll spare myself the trouble of calorie tracking. It’s a nightmare.
Eat every 2-3 hours
Week 1
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Week 2
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Week 3
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 3 oz Chicken Breast, 3 oz Jasmine Rice
Week 4
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice
Week 5
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Week 6
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Meal 8 – 3 oz Chicken Breast, 4 oz Sweet Potato
Week 7
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Meal 8 – 7 oz Chicken Breast, 8 oz Sweet Potato
Week 8
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Meal 8 – 7 oz Chicken Breast, 8 oz Sweet Potato
Meal 9 – 7 oz Steak, 5 oz Wheat Pasta
TAPER DOWN
Week 9
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¼ cup Almonds
Meal 7 – 6 oz Pork, 5 oz Wheat Pasta, ¼ cup Almonds
Meal 8 – 3 oz Chicken Breast, 4 oz Sweet Potato
Week 10
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 7 oz Steak, 8 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Meal 6 – 7 oz Chicken Breast, 5 oz Jasmine Rice
Week 11
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 7 oz Chicken Breast, 5 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 7 oz Chicken Breast, 8 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Meal 5 – 3 oz Steak, 4 oz Sweet Potato, ¾ cup Walnuts, ¾ cup Carrots
Week 12
Meal 1 – 12 oz Egg Whites, 2 packets of Oatmeal, 1 tbsp Coconut Oil, ¾ cup Spinach
Meal 2 – 8 oz Chicken Breast, 6 oz Jasmine Rice, ¾ cup Almonds, ¾ cup Carrots
Meal 3 – 6 oz Pork, 5 oz Wheat Pasta, ¾ cup Walnuts, ¾ cup Spinach
Meal 4 – 8 oz Chicken Breast, 10 oz Sweet Potato, ¾ cup Almonds, ¾ cup Carrots
Fin
Next I’ll be listing the supplements. These work in line with my nutrition and workouts. Without strictly adhering to those two, supplements are useless. Times of consumption of these will vary so I’ll put an estimate on a time stamp on them. As long as they’re in my body within the time frame I’m set. I’ll list them and give a brief description of them.
SUPPLEMENTS:
Animal Pak Multivitamin – These guys contain A BUNCH of good things. From a BCAA complex to liver support (which is important when consuming high amounts of protein) biotin and even a solid supply of argentine to keep blood flowing to the muscles. I’ll take these as SOON as I wake up.
All Day You May (BCAA’s) – Rich Piana’s blend of Amino’s and liver support. I’ll drink a scoop of this as soon as I wake up and put another one in a jug and sip on it all day (get it hehe).
REAL FOOD – Another of Rich Piana’s Supplements, this contains powdered sweet potatoes, powdered yams, powdered fruit and Oats. So technically it’s not even a supplement, it’s literally food. Anyway I’ll be drinking this either for breakfast if I don’t feel like making oats and/or IMMEDIATELY after the workout.
Pre Workout – I’m kidding, I may take one and if I do it could be anything from Shatter, The Curse, Mr. Hyde, or just coffee. It honestly doesn’t matter because it’ll be my preference.
That covers all my supplements, in just a few I have everything I need to keep my body healthy through this bulk.
Next I’ll be listing the Workout Routines. These will progress with the bulk and honestly it’s open ended. You can put anything you want in here, I’ll provide the guidelines but I’m experienced enough to come up with whatever I need to on the spot.
WORKOUTS:
Week 1
Day 1 – Back/Front Delts Day 2 – Chest/Back Delts Day 3 – Legs/Arms Day 4 – Delts/Calves/Abs
Day 5 – Back/Biceps Day 6 – Legs/Arms Day 7 – Rest
That really is it; it’ll change every single week. With a primary muscle group and secondary of whichever I feel like doing. Rep range is simple: 5 sets of progressing reps from 20 – 8. Gym time starts first week – 45 minutes. It’ll progress every week until the 8th one which will be 1hr 30 mins. Then again I’ll simply taper back down.
Cardio will be preformed every morning, in a similar fashion. As soon as I wake up on an empty stomach, I’ll do cardio from 15 minutes the first week progressing to one hour a day by week 8 and scaling back down to 15 mins on the twelfth week.
FEEDER WORKOUTS!!! These guys will be new to me but I’m willing to go the distance. 10 lb dumbbells is all I need. It’s very simple; every night before bed I’ll be doing one of these. 4 weeks of shoulders and then 4 weeks of arms. Shoulders: 100 reps side lateral raise, 100 reps rear delt fly: Repeat x3. Arms: 100 reps skull crushers, 100 reps curls: Repeat x 3. Immediately following these I’ll drink some water and go to sleep for the night.
Wrapping this up I’ll leave you with the areas I’ll be focusing. This directly correlates with my workouts. So I left it open ended on purpose. Personally I’ll be focusing my: Mid Traps and Lats, Side Delts, Bi’s (both heads), Tri’s (specifically the lateral head), along with minor forearm development and calf development. I’ll be competing physique so quads and hamstrings would only weigh me down without giving me a better shot at placing well. Next year I’ll focus on them ;)
That’s it guys. If you have any questions, message me.
- Gustavo
