Another clean bulk diet please critique..

[pesty4077]

My reason is that iv alway liked the lean look and for fitness modeling.

My workout:
all workouts are done heavy

mon - chest
flat bench 4x10
incline bench 4x10
decline bench 4x10
cable flys 4x10
pec deck fly 4x10
incline flys 4x10
dips 3x10 bodyweight
then abs

tue - back
wide grip pull ups 4x10
one arm dumb rows
bent over barbell rows 4x10
deadilft 4x10
seated cable rows 4x10
wide grip lat pull downs 4x10
Hyperextensions 4x15

wed - legs
squat 4x10
Leg Presses 4x10
Seated leg extensions 4x10
Standing two-leg calf raises 4x10
Hammer curls 4x10
abs

thurs - arms
standing bumb bell curls 4x10
standing barbell curls 4x10
cable curls 4x10
hammer curls 4x10
skull crushers 4x10
Standing Tricep Extensions 4x10
Tricep Kickbacks 4x10
cable underhand pull downs 4x10

fri - shoulders
Barbell Shoulder Press 4x10
One Arm Side Laterals: 4x10
Standing Low Pulley Deltoid Raise:
smith machine shrugs 4x10
Seated Bent Over Rear Delt Raise 4x10

sat- rest

sun - legs again

Just what I thought, overtraining and under eating.

 

[Ripped2Shedz]

That's hopw I use to work out, just like you are doing and I never grew. I went to DC style and major changes. I know you are dead set on doing a cycle even though everyone is telling you not to, that's why I'm not even bothering.

So at least listen to some advice and change your routine so you can grow. Start reading stuff about DC. I'm no expert on it so I won't try to explain much, but what I did was:

Monday
Legs
Calves
Biceps

Wednesday
Back
Chest
Shoulders
Traps
Triceps

Friday
Legs
Calves
Biceps

The following week you start with the back/chest workout and do it twice, Mon & Friday. Legs get hit once that week on Wed. back & forth each week.

The key is low volume, heavy weights and slow form especially on the negative portion. I grew and was low calorie and was really impressed. I know there is more to it but thats it in a nutshell

Those days how long did you workout for? Did you do any cardio on days off? When did you train abs? Im also doing couple sets of weighted ab workouts.

I will look into this type of workout.

thanks

 

[Ripped2Shedz]

Ok guys ill change it up and try a different approch on training. With the diet listed above what can i add and take out. i know i have to add more carbs. How about good fats? Should i just keep that at night?

 

[Amazon Doll]

Those days how long did you workout for? Did you do any cardio on days off? When did you train abs? Im also doing couple sets of weighted ab workouts.

I will look into this type of workout.

thanks

I don't do abs, most big guys don't. they get abs just from training hard, maybe do some before a show.

Cardio is good to cut for a show. You have a bit of an anorexia mindset to training and eating. Because of this you will never get bigger muscles because you build with one hand and tear down with the other. You don't want to eat enough to grow but you want to do a cycle. You want to do cardio to stay lean, muscles can't grow if they are being burned with cardio. You do way to many sets & reps and work out way to many days, again, no recovery and no growth.

You need a radical change to your beleif system and then your program. That is unless you want to keep doing whjat you have been doing and keep getting the results you have been getting.

Not blasting you here, I got this lecture too when I needed it

These workouts take an hour maybe a bit more, that is all.

I think your fats look good. Why not go to **broken link removed** and punch in your numbers and post them here, it will be easier for guys to tweak it and offer suggestions when they see your macro breakdown.

How old are you Do you feel comfortable posting a photo?

best of luck.....learn & grow!

 

[Johnny Smiles]

OMFG!?!?!?!!

My reason is that iv alway liked the lean look and for fitness modeling.

My workout:
all workouts are done heavy

mon - chest
flat bench 4x10
incline bench 4x10
decline bench 4x10
cable flys 4x10
pec deck fly 4x10
incline flys 4x10
dips 3x10 bodyweight
then abs

tue - back
wide grip pull ups 4x10
one arm dumb rows
bent over barbell rows 4x10
deadilft 4x10
seated cable rows 4x10
wide grip lat pull downs 4x10
Hyperextensions 4x15

wed - legs
squat 4x10
Leg Presses 4x10
Seated leg extensions 4x10
Standing two-leg calf raises 4x10
Hammer curls 4x10
abs

thurs - arms
standing bumb bell curls 4x10
standing barbell curls 4x10
cable curls 4x10
hammer curls 4x10
skull crushers 4x10
Standing Tricep Extensions 4x10
Tricep Kickbacks 4x10
cable underhand pull downs 4x10

fri - shoulders
Barbell Shoulder Press 4x10
One Arm Side Laterals: 4x10
Standing Low Pulley Deltoid Raise:
smith machine shrugs 4x10
Seated Bent Over Rear Delt Raise 4x10

sat- rest

sun - legs again

i don't understand how any rational human can actually believe the body needs that much reps and sets!!?!!?!?!?!??!
that is fuckin ridiculous in my opinion.
COMPLETE over training and under eating!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
at the least, you are overtraining like a MOFO.
bro almost NONE of that is necassary.
hire PHIL HERNON asap.
-JS

 

[BigChef]

My reason is that iv alway liked the lean look and for fitness modeling.

My workout:
all workouts are done heavy

mon - chest
flat bench 4x10
incline bench 4x10
decline bench 4x10
cable flys 4x10
pec deck fly 4x10
incline flys 4x10
dips 3x10 bodyweight
then abs

tue - back
wide grip pull ups 4x10
one arm dumb rows
bent over barbell rows 4x10
deadilft 4x10
seated cable rows 4x10
wide grip lat pull downs 4x10
Hyperextensions 4x15

wed - legs
squat 4x10
Leg Presses 4x10
Seated leg extensions 4x10
Standing two-leg calf raises 4x10
Hammer curls 4x10
abs

thurs - arms
standing bumb bell curls 4x10
standing barbell curls 4x10
cable curls 4x10
hammer curls 4x10
skull crushers 4x10
Standing Tricep Extensions 4x10
Tricep Kickbacks 4x10
cable underhand pull downs 4x10

fri - shoulders
Barbell Shoulder Press 4x10
One Arm Side Laterals: 4x10
Standing Low Pulley Deltoid Raise:
smith machine shrugs 4x10
Seated Bent Over Rear Delt Raise 4x10

sat- rest

sun - legs again

Holy shit, that will take me 1 week to recover! Very over-training!!
Hire a trainer on PM if I was you.