Beginning Bulking (progress/advice)

F

Finnz

0
I have just started my bulking phase. I have always had problems with eating, I just never felt hungry and was never motivated so soemtimes i would barely eat 3 meals a day. but for the past 3 days I have been forcing my self to down food every 2-3 hours taking in over 3,000 calories (4,600 to be exact). My calorie intake before was probably 1,500.

I have stared a slit routien (which has been good for me in the past) 6 days a week working 1 part each day. Biceps, back, legs, triceps. etc. at 8 reps x 3 sets per exercise (about 3 exercises each).

I weigh 143lbs and am 6' 2". (19 years old) My BF is not bad sitting at about 13%. I used too work out regularly but never saw much results so i got kind of discouraged.

Here is what i'm working with:

any advice :p
 
What does your routine look like? And your macros? ( protein, carbs, fats, etc)
More details about your workout etc
 
Yea I have to agree more than doubling your calorie intake might increase in alot of unwated fat gain. If it was me I would have started at around 2000, checked how much i was gaining and if i wasn't gaining then slowly increase.
 
Ok cool I'll try and tone down the Calories a bit.

My routine is:

Chest (11 sets)
Barbell bench press 4 sets
Incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell flyes 2 sets

Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlifts 4-5 sets

Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets

Shoulders (12-14 sets)
Barbell shoulder press 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets

Biceps (8 sets)
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets

Triceps (10-12 sets)
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse pressdown 2-4 sets

I do 1 part of the body each day (6 days with 1 for rest).

My diet is as follows:

Breakfast:

3x Eggs 221 Cal. 7g Prot
Cheese 50 Cal. 4g Prot
Bacon 133 Cal. 9G prot
*Omlette*

Orange Juice 220 Cal 4g Prot

2x Slices Whole Wheat Toast 150 Cal 6g Prot

Snack:

Yogurt 127 Cal. 13g Prot
Nutrigrain Bar 106 Cal. 1g Prot

Lunch:

Chicken Breast 231 Cal. 43g Prot
Whole Wheat Bun 150 Cal 6g Prot
Mozarella Cheese 50 Cal. 4g Prot

Apple 72 Cal

500ml Milk 244 Cal. 16g Prot

Snack:

Bag of Almonds 824 Cal 30g Prot


Dinner:

Steak 708 Cal 44g Prot
Noodles 221 Cal 7g Prot
Corn 102 Cal 3g Prot

After Dinner:

Power Shake. 1000 Cal 45g Prot

Calories: 4609
Protein: 242g

Alot of my calories come from Protein and Carbs, but their is also a certain amount of fat aswell.
 
uhh... where did you come up with the program? Honestly I don't ever really think average people should do body part splits unless they are body builders (then they woulnd't be average though). Even if you do do body part splits, I tihnk it'd be better for you to get more overall mass first by doing FBWs, or push/pull upper/lower splits with heavy compounds to get a good foundation.
 
do not triple caloric intake.. i'd give yourself a couple weeks to ease into bulking, and then at most double your intake to 3000, 4600 is way too much.
 
mmmk. I decided on split because I figured it would burn less calories making it easier to bulk/gain. I don't know if thats true, I only just started this (thats why im here of course because i need help :D) I will dumb down the meal plan I figure i can take out the snacks and things and maybe split the meals up (make 6 small instead of 3 Large with snacks inbetween).

In a FBW would you work EVERY body part? I understand it means full body workout, but just curious. If so Would it be a good idea to take some of the split routine and clump it together?

Like I said I am very new to this and unfortunately do not have alot of people I know who can give advice.

Thanks so much for the help so far tho :)
 
Your workout is fine. A body part split will work fine. The people on this forum are just FBW nazis...

5-6 sets on the squats and deadlifts are too much. Heavy weight 3-4 sets.
And I don't know about doing 3 bench presses in one workout.
 
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ummm, i think almost everyone would agree that at his level of muscle mass he would benefit most from a FBW or a upper/lower split. His body part split is inefficient and like I said in an earlier post (that I think you read) leaves too many days inbetween body parts.

Besides, look at the order of exercises, he puts "deadlift" LAST on back day. and he puts back and leg day right next to eachother. That, and shoulder day neglects any kind of shrugs, i believe trapezius is part of the shoulder too? If you consider it part of the back, it isn't on back day either.

If he is going to do a body part split, it should at least hit all parts of the body and be put in proper order. Simply because you dont' believe in full body workouts doesn't mean you should immediately accept his workout as fine.
 
I like your program, all bodybuilders do body part splits.

You should probably tone your calories down some.

Find your maintance calories via a calculator on the web and then eat 120% over your maintance... this will insure that you are getting your body the maximum it can use to build muscle without adding much fat.
 
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AZN_Dave said:
ummm, i think almost everyone would agree that at his level of muscle mass he would benefit most from a FBW or a upper/lower split. His body part split is inefficient and like I said in an earlier post (that I think you read) leaves too many days inbetween body parts.

Besides, look at the order of exercises, he puts "deadlift" LAST on back day. and he puts back and leg day right next to eachother. That, and shoulder day neglects any kind of shrugs, i believe trapezius is part of the shoulder too? If you consider it part of the back, it isn't on back day either.

If he is going to do a body part split, it should at least hit all parts of the body and be put in proper order. Simply because you dont' believe in full body workouts doesn't mean you should immediately accept his workout as fine.
Click to expand...

I don't really believe FBW is the most optimal for newbies, will you get results? Sure as long as your progressing, doesn't matter what type of workout you have if your progressing with the weights and if your eating enough you'll get results. If he can make strength and lift gains working every body part only once, then great for him thats good that the routine is working. If not, then he can do a 3 day split twice a week ( back/bi's, chest/tri's,abs shoulder/leg's).

I also agree that the workouts need to be arranged a bit, hardest compound exercises first, isolational exercises last.

And what exactly is the problem with back and legs right next to eachother?
 
how does that workout at all kickass?

besides the bench presses and the need for heavy sets on deads (as phate did mention in his post) why the lack of unilateral leg movements? Why using machines?

I encourage you (original poster) to read weight training 101, and not simply take the words of people (myself included) who are posting on this thread. Also do some more research, try looking for the New rules of Lifting, or Starting Strength, or something like that. Programs like Starr's 5x5, Ripptoes 5x5, or Waterbury's 10x3 are tried and true.
 
Phate89 said:
I don't really believe FBW is the most optimal for newbies, will you get results? Sure as long as your progressing, doesn't matter what type of workout you have if your progressing with the weights and if your eating enough you'll get results. If he can make strength and lift gains working every body part only once, then great for him thats good that the routine is working. If not, then he can do a 3 day split twice a week ( back/bi's, chest/tri's,abs shoulder/leg's).
Click to expand...
Look, anything will make you "progress" no need to waste the period of newbie gains with a body part split though. You get results from anything because your body adapts, how well it adapts, depends on how well you've built the workout.


Phate89 said:
And what exactly is the problem with back and legs right next to eachother?
Click to expand...

The problem is that deadlift and squat use the back alot, and if you are going to have 6 days to workout, might as well give your back a rest instead of back to back lifting.
 
AZN_Dave said:
Look, anything will make you "progress" no need to waste the period of newbie gains with a body part split though. You get results from anything because your body adapts, how well it adapts, depends on how well you've built the workout.




The problem is that deadlift and squat use the back alot, and if you are going to have 6 days to workout, might as well give your back a rest instead of back to back lifting.
Click to expand...

Then I guess its a matter of opinion. I don't believe FBW's give newbies more of a gain than body part splits.

And what type of leg exercises can he do without machines?
 
okay thanks again for the info guys. I'm still fiddling around with the work out schedule, I know the chest exercises are alot, but I don't mind having extra work in it because I have something to work for (I'll just do as much as I can until im conditoned to be able to finish all sets/exercises). Also sorry about the mix up on the work otu schedule, I just copied it as I typed it, I have the days penciled in on my fridge beside them.

Chest saturday, Legs Sunday, Shoulders Monday, Biceps Tuesday, Back Wednesday, Triceps Thursday

I can change some of the Leg exercises to more deadlift oriented as I've heard its better for mass gain (working larger groups and hormonal benefits and all). I know not to take everyones words as set in stone but it helps me get a better idea of what to do and what not to do.

I appreciate the positive and negative feed back, I'll try and update my diet/routien and repost it. Its just weird for me because everyone i know whos in shape has been overweight before they started working out, so they just really started with cutting and stuff. Everyone in my family is above average weight and a few inches shorter then me so I was at the seperate end of the gene pool lol.
 
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I guess something else to think about would be to merge the days so you can hit the muscles more often

back/chest

legs/abs

biceps, triceps, shoulders

or something like that.
 
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