going to start bulking, want to do it right.

realworksuks said:
i've read on this site quite a bit of things, but I want to make sure I have everything right.

So I need a high protein diet right? I am 5 feet and 8 1/2 inches tall, I weigh 144 pounds so I need at least 144g of protein per day correct? Then does it really matter what else I eat as long as it's healthy food or what?

With the training I am planning to do a full body workout three times a week.

I usually do for upper body:
bicep curls
tricep pressdowns
lat pulldowns
bench press
pull ups
shoulder machine (where you sit and press up)
a machine where I sit down with chest against a pad and pull the bar towards myself (a row machine or something)

for lower body
squats
sitting hamstring pressdown machine
sitting quad lift up machine
leg press
a machine where I lay on my stomach, and then I tuck my legs under a padded bar and lift my legs toward my ass.
abdominal crunches
and bicycle ab exercise

I do two sets of everything with about 10 reps. It takes me about an hour or so.

So i'll be quiet for now and get some criticism first on this, and then talk about my diet later.
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Make sure you start with compounds. I really hope you don't start your workout with curls and extensions. You are all fresh, hit up heavy compounds first and foremost. Deadlifts should be done for sure. Save all the isolation stuff for last, and even then I don't think it's too big a deal if you really gave the compounds your everything.

realworksuks said:
it's going to be hard for me to do an upper/lower body split. I'm starting an 8-5 job in a couple weeks, with another job on saturdays, and I don't know if after working all that time I will want to go to the gym every day after work. That's why i'd rather just do a full body 3 times a week. Maybe I should just forget it? Is it not even worth trying to bulk with my current training plan? I would REALLY rather avoid going to the gym 6 times a week. Can you explain what those lifts for the back are that you were talking about? I haven't heard of them (besides pull ups)

My diet I need some help on. I have completely redone it. I use to eat tons of processed foods, like mac and cheese, ramen, pasta roni, rice a roni. I thought all that food was fine for you but i learned otherwise.

I am planning on eating fruit and grape nuts cereal for breakfast, perhaps oatmeal some days, perhaps toast some days (even though it's a bad choice right?), I would also like to have cereal like honey bunches of oats sometimes too. Is the regular cereal you buy in stores like cheerios, apple jacks, honey bunches of oats etc. just something you should cut out of your diet completely?

For lunch I am open to suggestions. I will have a lunch break around 12 i'd imagine. I am planning to go home and make a sandwich or something, turkey sandwich or something? with fruits and vegetables with it. I don't really know because it's gotta be pretty quick and all, so I don't know... For supper well I DO plan on eating whatever my family cooks, (yes i'm going to be living at home for the summer, currently enrolled in college and am coming home for the summer for an internship) my family cooks a variety of meals, usually meat is a main course though. Things like chicken on the grill with vegetables, to other things that aren't as good for you like ordering pizza (which I could choose to not have) and some things that i'm not sure about like sloppy joes, or spaghetti, can I eat things like that?

I dunno, how precise would I have to be? Couldn't I just eat the amount of protein that my body needs and basically have it down with just that?
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Make sure you follow some nutrition basics. Eat 5-6 times a day, small equal sized meals. Have a lean protein source at every single meal. Your breakfast ideas have no protein sources. A shake, egg whites, something. Eat plenty of veggies, but again, make sure you are matching up lean protein with it. Pre, post and post-post workout meals are very important too.
 
ok, compound lifts.. I am not aware of which lifts I do are compound. I would assume squats are but that's all I can think of.

the gym that I will have access to this summer is one where they don't have a free bench press, they have a bar hooked to a machine ya know? Those crappy things.. so i'll be doing squats and bench press on there.

When you say deadlifts I think that means having a big free bench press bar and lifting it off the ground to your waist or something.. is that what it is?

Can you tell me which good compound lifts I should be starting my workouts with??
 
*Squats
*Deadlifts
*Bench Press
*Rows
*Lunges
*Core Work

There is a sample for a full-body compound movement workout. Alternatively, you can switch the Bench Press with Military Presses and the Rows with Pull-Ups. You can get both horizontal and vertical movements like so.

Have a look into the form of your squats and deadlifts as well - you can't just simply lift the weight off the ground, you need to know how to do it as well.
 
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