Hello everyone. I'm new to this forum and would like some of your expert opinions. I've been trying really hard now for 2 years to gain some muscle mass but the only thing I've managed to do is get soft and flabby because I was only eating junk.
As I said on one of the challenges posted, this year I will make serious and visible changes. The first step I took was to do my homework from the stickies and have formulated a generic bulking diet and workout plan/split.

Monday: Chest/Triceps
Tuesday: Legs/Calves
Wednesday: Cardio
Thursday: Back/Bicepts
Friday: Off/Abs
Saturday: Shoulder/Traps
Sunday: Off/Abs

This with 3 exercises per body part 3 sets and 8 reps.

I will be eating around 4-5 meals a day hopefully totally approximately 3,000 CLEAN calories while supplementing with creatine and the protein shakes.

My stats are as follows:
Age: 20
Height: 6'1"
Weight: 74kilos (163 lbs)
Biceps: L - 12.25"
R - 11.60"
Forearms: L - 11"
R - 10.7"
Wrists: 6.7"
Calves: L - 14.30"
R - 14.50"
Thighs: L - 19.25"
R - 19.00"
Chest: 38"
Waist: 35"

If anybody wants to critique my plan or give me some pointers on what bodyparts to emphasize more based on the photos I posted below, it would be greatly appreciated. I can't stand being so lanky anymore, after NewYears dinner I will be 100% dedicated to taking care of myself.

Welcome. :)

Hello everyone. I'm new to this forum and would like some of your expert opinions. I've been trying really hard now for 2 years to gain some muscle mass but the only thing I've managed to do is get soft and flabby because I was only eating junk.
As I said on one of the challenges posted, this year I will make serious and visible changes. The first step I took was to do my homework from the stickies and have formulated a generic bulking diet and workout plan/split.

I just want to say it's refreshing to see someone doing his homework and spending the time to research. :tucool:

Monday: Chest/Triceps
Tuesday: Legs/Calves
Wednesday: Cardio
Thursday: Back/Bicepts
Friday: Off/Abs
Saturday: Shoulder/Traps
Sunday: Off/Abs

This with 3 exercises per body part 3 sets and 8 reps.
It's not a bad split at all. You've got a similar split to me, working out 4 days per week and allowing yourself to focus on only two-three muscles per day. Hit them hard, then get yourself out of the gym and grow!

This is a good start, but I will offer one tip. Please note that this is MY opinion and what works for me, and will be contrary to many people here. I do not like doing calves on the same day as upper legs (quads/hamstrings). The reason for this is that I find I need to use massive amounts of weight on calf raises in order for my calves to respond and grow. It is very difficult to hold up this weight after I've bombed my quads with squats and my hamstrings with stiff-leg deadlifts. For that reason, I prefer to work calves on a separate day. Again, NOT necessary for you, but it may be something to consider if you're really focusing on building up calves and they are hard to work on the same day as quads/hams.

One more tip actually - consider moving your back day to either Monday or Saturday. Here is why - let's assume you will be performing both the squat on leg day and the bent-over barbell row on back day. If so, your legs will likely be slightly sore a day or two or more after your leg day, and I find that this makes it a little uncomfortable when doing bent-over rows. I like to space legs and back far apart for this reason. Another reason to space them far apart (for me) is that I do stiff-legged deadlifts on leg day (hamstring work) and regular deadlifts on back day. They are similar exercises, but the "target" different muscles. They "target" different muscles but still work many of the same muscles, so I like to keep them far apart personally.

I will be eating around 4-5 meals a day hopefully totally approximately 3,000 CLEAN calories while supplementing with creatine and the protein shakes.
Let's see your proposed diet and plan and a sample day's menu. What kind of creatine? What kind of protein shake? When are you taking them?

A general tip - I would like to see you eating some beef and either steel-cut oats or old fashioned oats (not instant oatmeal). I keep the beef intake high during a bulk, but that will be up to you. The oats though, I would do at least once every day if not twice. Oats are a big benefit to bulking diets, in my humble opinion.

If anybody wants to critique my plan or give me some pointers on what bodyparts to emphasize more based on the photos I posted below, it would be greatly appreciated. I can't stand being so lanky anymore, after NewYears dinner I will be 100% dedicated to taking care of myself.
I would just focus on some very basic, compound lifts for the most part, but of course do some others as well. You might want to start off each day with a big compound movement. For example, on Monday (Chest/Tri) you could start with the barbell bench press. On Tuesday (Legs) start with the squat. On Thursday(Back/Bi) you could start with the deadlift or bent-over barbell row. Etc. I think these major movements will be a big key to your growth.

As usual, excellent advise from GTX. I think he's covered it all and then some.:tucool:

Wow GTX, that was a very helpful post! I'll switch my back and chest day as you said and the seperation of calves from quads/hamstring seems like good idea since the calves are a muscle I really want to improve for basketball. It's true though, when I do calve raises as well I have to put so much weight on that damn thing it scares me to look at it!

As for my proposed diet plan it is as follows:

Breakfast: 8:30 AM
1. Cereal or Oats (I have never bought let alone prepared oats before, I'm just saying oats because everyone says I should eat it, lol)
2. Banana or Apple (fruit)
3. Protein Shake in a liter of whole milk

12:00 - Maybe a trail mix and a fruit

Lunch: (13:00-16:00) Depends when I get off class
1. A sizeable portion of either chicken breast/beef/pork - or tuna sandwich.
2. Fruit
3. Whole Wheat Bread
4. Maybe some salad


Before Workout Meal: 19:00
1. Protein shake
2. An Apple
3. Some leftover meat from lunch
4. Creatine, around 5 grams maintnance, 1 teaspoon

Dinner: 22:00
1. More chicken/beef. 3 days of the week I make it with rice or pasta (it's so nice with those Loyd Grossman mixes :tu: )
2. Big Salad
3. A whole wheat pita
4. Some yoghurt for dessert.

Midnight snack: 24:00
1. Grilled ham/cheese sandwich.
(I have this sandwich toaster and cant help but using it! it makes very nice grilled sandwiches. Anything healthy I can make with it because I know this isn't the best what I usually make. )


The creatine I use is by "Brooke Nutrition" and is pure creatine monohydrate. Its not the best but the hard work in the gym will add the size not this powder.

As for the Protein shake I havent bought it yet. I'm searching through EBAY for a nice deal. If anyone has any good experience with one brand in particular let me know.

Also, I'd like to know how detrimental having massive meals is to ones' progress. For example, when I cook dinner, I usually make enough for 3-4 normal sized meals. But I'm telling you guys, my pasta and rizzoto dishes taste VERY good! So I always end up eating double portions. So after my first meal I only have enough left for 1 other meal.

Is eating so much (regardless bulk or no bulk) detrimental in any way?
I'm under the impression that even to bulk you should not eat so much in one meal. But rather space many small meals close to each (preferably 6, but come on who the hell has time for 6 meals)

As for the Protein shake I havent bought it yet. I'm searching through EBAY for a nice deal. If anyone has any good experience with one brand in particular let me know.

Also, I'd like to know how detrimental having massive meals is to ones' progress. For example, when I cook dinner, I usually make enough for 3-4 normal sized meals. But I'm telling you guys, my pasta and rizzoto dishes taste VERY good! So I always end up eating double portions. So after my first meal I only have enough left for 1 other meal.

Is eating so much (regardless bulk or no bulk) detrimental in any way?
I'm under the impression that even to bulk you should not eat so much in one meal. But rather space many small meals close to each (preferably 6, but come on who the hell has time for 6 meals)

ALL-THE-WHEY - link at the top of the forums... the protien is VERY good and actually tastes good.. the hubby (Bluestreak) likes the Chocolate and the Mint Chocolate, I like the Vanilla :tu:

I eat 6 meals a day, so does Bluestreak and MANY MANY others on this forum... MAKE the time for it.. it really doesn't take that long to grab your food (pre-made during the day) and eat it... 10 - 15 minutes max :tu: and it really is worth it :nod:

Breakfast: 8:30 AM
1. Cereal or Oats (I have never bought let alone prepared oats before, I'm just saying oats because everyone says I should eat it, lol)
2. Banana or Apple (fruit)
3. Protein Shake in a liter of whole milk

12:00 - Maybe a trail mix and a fruit

Lunch: (13:00-16:00) Depends when I get off class
1. A sizeable portion of either chicken breast/beef/pork - or tuna sandwich.
2. Fruit
3. Whole Wheat Bread
4. Maybe some salad


Before Workout Meal: 19:00
1. Protein shake
2. An Apple
3. Some leftover meat from lunch
4. Creatine, around 5 grams maintnance, 1 teaspoon

Dinner: 22:00
1. More chicken/beef. 3 days of the week I make it with rice or pasta (it's so nice with those Loyd Grossman mixes )
2. Big Salad
3. A whole wheat pita
4. Some yoghurt for dessert.

Midnight snack: 24:00
1. Grilled ham/cheese sandwich.
(I have this sandwich toaster and cant help but using it! it makes very nice grilled sandwiches. Anything healthy I can make with it because I know this isn't the best what I usually make. )

It's hard to get a sense of how many cals in each meal because you don't specify quantity. To properly figure this out....you need to measure and weigh stuff.... there's simply no better way to do it.

breakfast....a whole litre of milk is rather much....I'd probably knock that down to 500 ml or even 250ml if you already have protein powder in that shake. The protein content in the oats wil count towards your totals as well.

12 noon snack is rather close to lunch....I'd move it back to 11:00 or 11:30 and make it more complete

then do another meal around 2:30 or 3:00pm


then another meal around 5:30 -6 pm

Workout

PWO shake...

then a final meal at ~11 or 12

(or something like that....you'll need to do the math)

try to keep your carbs, protein: clean and lean....whole wheat bread is okay....but not "great"....there's better options: sweet potatoes, yams (if you can find true YAMS), brown rice, barley, various beans, fat free plain yoghurts (not the fruit and sugar added one)....you can always throw your own berries in this. The advantage of plain is higher bacterial culture counts....your colon will thank you.

Lean meats (chicken, turkey), beef, fish, shell fish
soy ,tofu, etc...
eggs, cottage cheese, ricotta cheese (occasionally....nice sub for the fattier(saturated) cheeses like cheddar).


You're trying to do 3000 cals in a day so each meal should try to come in at ~500 cals (in 6 meals).

That last meal should (if bulking) ideally be a protein and fat....to drip feed your muscles throughout the night.

eggs, lean beef, casein protein (in powder or cottage cheese)
fats: nuts seed, nut butters (like peanut butter), avocados, oils etc...



Also for a bulk....try to do cardio at least 2X /week. It'll keep you gains lean. Unless your sessions are really intense to the point of it's almost aerobic in nature.

Mind, a guy like Mastover says he never does cardio but likely has "spot on" nutrition and simply understands his fine balance...that take some time to learn though.

Im planning on starting on the MAX-OT regiment in 2 weeks when I get back from vacation. I have till May to bulk up before I go back home for the summer and wanted to know whether it is a bad idea to try this extreme method of weight training considering I am so out of shape as you can see in the pictures.

I've tried doing the pyramid and it just bored me to death and the gains were terrible. This plan though seems so fun ! I would love to push myself to the limit everyime I work out.

But I did some research and read that many people recommended the Max-OT only after a good few months on a regular pyramid style program as to perfect form and gain famliarity with weight lifting in general.

I don't want to wait though. I want to start this straight away!

Is this a bad idea??

From your pic..if I could sum it up in one word it would be "ectomorphic".

Your diet will be all-important.

If you can get your hands on a copy of "Scrawny To Brawny" by Michael Mejia/John Berardi, go for it.

Lots of good stuff in that book for the so-called "hard-gainer".

Im planning on starting on the MAX-OT regiment in 2 weeks when I get back from vacation. I have till May to bulk up before I go back home for the summer and wanted to know whether it is a bad idea to try this extreme method of weight training considering I am so out of shape as you can see in the pictures.
Go for it, it is fine. :)

I've tried doing the pyramid and it just bored me to death and the gains were terrible. This plan though seems so fun ! I would love to push myself to the limit everyime I work out.
Pyramids are fine, I don't care for it though, generally speaking.

But I did some research and read that many people recommended the Max-OT only after a good few months on a regular pyramid style program as to perfect form and gain famliarity with weight lifting in general.

I don't want to wait though. I want to start this straight away!

Is this a bad idea??
No it's not a bad idea. Start now if you want. There are many different MAXOT threads going on right now at JSF, look around as some good info is being thrown around.

I'm actually postponing my bulk for a month or so because I REALLY need to do a cut first.
It's hard to tell from the pictures but I have built up quite a gut. I just measured my waist again and I gained another inch. So believe it or not I have a 36 inch waist on my small frame.
I've NEVER been so out of shape in my life. I just can't imagine myself eating 4,000 calories in the position I'm in now.:(

Thank god I burn fat fast so hopefully I should be ready for my bulk by first weeks of february.

Please can someone give me some input on whether I should bulk or cut first considering I am 15% body fat.

I just want to hear some opinions that's it. I am seriously not sure and the ppl I trust the most for input would definitely be from this forum.

The only place fat really gathers up at is my stomach.

Please can someone give me some input on whether I should bulk or cut first considering I am 15% body fat.

I just want to hear some opinions that's it. I am seriously not sure and the ppl I trust the most for input would definitely be from this forum.

The only place fat really gathers up at is my stomach.
Sounds like you already answered that in your previous post. I would cut, it sounds like it would make you feel better about yourself. And I believe that is important. :)

So, cut. :D