my log
just puttin all this down officially, critiques/comments welcome
notes: 1)first time bulk-er
2)beginner at weight training (started for the first time about 4 months ago)
3)former fatty (180 pounds) not lean
4)very easy for me to gain weight by eating a lot but i want to keep it as lean as reasonably
possible
Goal: 175 at 10%BF
stats:
Height: 5'8"
Weight: 150 pounds
BF%: 9%
bench: 165x5
Squat: 215x5
DL: 225x5
I'm trying to follow berardi's massive eating plan.
DIET: ~3500 calories 40%protein/30%carbs/30%fats
3 omega-3 eggs+ 1 cup veggies
periWO: gatorade+15g protein (ON whey)+ 2.5g creatine (cell mass)+ 5g bcaa powder
Post WO: myoplex lite bar +24g protein+2.5g creatine +5g bcaa powder
2 packets kashi go lean oatmeal+ 2 chicken breast fillets +1 bluebonnet multi-v+ 2 GNC fishoil caps
4 slices wheat bread+ 2 chicken breast fillet +1 cup veggies
2 salmon fillet +1 cup veggies+ 2 fish oil caps
2 salmon fillet +1 cup veggies
1 cup cottage cheese (right before bed) + 2 fish oil caps
I pretty much follow this plan now except smaller portions
Do you guys see any gaping holes? anything i should add? take out?
for you experienced bulkers how long should i stay bulking before a cut?
Here's my trainin info per week too:
Lift 3x (5x5 program)
HIIT 3x (days in between lifting)
BJJ 3x gi
1x no gi
muay thai 1x
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