Current Stats
29 years old
6'2" 238lbs and about 10-11%bf
Looking to do my first show around next July and looking to get to around 250lbs by about February. I think i have finally found the type of training my body responds best to which is high volume. Ive designed this program based of other peoples principles that work for me. Also, ive always been afraid of carbs, for the past 8 years ive never really went over 300 a day. Right now I am at about 500 a day on my high days. Not putting on any fat and im up 7 pound these past 2 months. I was wondering if any of the vets and guys that compete could look over this and let me know any ideas you have and how it looks.
Program
Day 1- Chest
Day 3- Shoulders
Day 4- Legs
1. Ben Pakulski Weekly squat progression
Day 5- Secondary Chest and Arms
Diet
Leg and Back day High Carb Day- 358g pro, 489g carbs, 80g fat 4108 total calories
Meal 1- 61g pro, 88g carbs, 16g fat
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Other lifting days Moderate Carb Day- 389g pro, 399g carbs, 90g fat 3962 total calories
Meal 1- 61g pro, 88g carbs, 16g fat
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Off days Low Carb Day- 366g pro, 269g carbs, 146g fat 3854 cals
Meal 1- 48g pro, 8g carbs, 28g fat
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29 years old
6'2" 238lbs and about 10-11%bf
Looking to do my first show around next July and looking to get to around 250lbs by about February. I think i have finally found the type of training my body responds best to which is high volume. Ive designed this program based of other peoples principles that work for me. Also, ive always been afraid of carbs, for the past 8 years ive never really went over 300 a day. Right now I am at about 500 a day on my high days. Not putting on any fat and im up 7 pound these past 2 months. I was wondering if any of the vets and guys that compete could look over this and let me know any ideas you have and how it looks.
Program
Day 1- Chest
- 1. Incline BB- 15,12,10,10
- 2. Incline DB superset w/ Incline DB fly- 15,12,10,10
- 3. Incline Machine press superset w/ flat machine side press- 15,12,10,10
- 4. Landmine press- 15,15,15,15
- 5. Flat cable crossover- 15,12,12,12
- 6. Incline throat press superset w/ DB pullover- 12,12,12,12
- 7. Optional 4 sets of triceps
- 1. Wide grip pulldowns superset w/ one arm cable rows- 15,12,10,10
- 2. Deadlifts- 6,6,6,6
- 3. Rope straight arm pulldowns- 15,12,10,10
- 4. One arm row variation superset w/ machine row variation- 12,12,12,12
- 5. One arm HS lat pulldown seated sideways (underhand grip)- 15,12,10,10
- 6. Yates Row w/ easy bar- 15,12,10,10
- 7. Hyperextentions-20,20,20,20
- 8. Optional 4 sets of biceps
Day 3- Shoulders
- 1. DB shoulder Press- 20,22,18,16
- 2. DB side raises – 4 sets (1 set= 10 reps light slow, 10 reps heavy, 10 reps light)
- 3. Machine Shoulder press superset w/ front DB raises- 15,12,10,10
- 4. Machine reverse fly superset w/ bent over DB reverse fly- 12,12,12,12
- 5. Behind the neck smith press- 20,20,20,20
- 6. Shrugs- 20,15,15,15,15
Day 4- Legs
1. Ben Pakulski Weekly squat progression
Day 5- Secondary Chest and Arms
- 1. Flat BB Bench- 15,12,10,10
- 2. DB Press/Fly- 15, 12,10,10
- 3. Incline Cable Fly- 15, 12,10,10
- 4. DB Overhead Exts- 15,12,12,12
- 5. Rope pulldowns – 4 sets (1 set= 10 heavy reps, 6-8 light rep with 4 second hold at contraction)
- 6. SkullCrushers- 4 super slow sets (1 set= 7 reps to behind head, 7 reps to forhead)
- 7. One arm cable pulldowns-12,12,12,12 (start at opposite chest, extend to side)
- 8. Preacher Curls superset w/ reverse Curls- 15,12,10,8
- 9. Incline alternate DB curls superset w/ Spider Curls- 16,16,16,16
- 10. Rope Curls- 4 sets (1 set= 10 heavy reps, 15 light reps)
- 11. Smith Machine drag Curls- 12,12,12,12
Diet
Leg and Back day High Carb Day- 358g pro, 489g carbs, 80g fat 4108 total calories
Meal 1- 61g pro, 88g carbs, 16g fat
- • 2 cups egg whites 48g pro, 8g carbs
- • ½ cup cream of rice 6g pro, 72g carbs
- • 2 tbsp almond butter 7g pro, 8g carbs, 16g fat
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- 2 scoops Karbolyn 50g carbs
- • 20g bcaa
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- Shake 50g pro, 3g carbs
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- 7 oz Chicken Breast 60g pro, 2g fat
- • 3 cups minute ready to serve brown rice 15g pro, 132g carbs, 12g fat
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- 7 oz Chicken breast 60g pro, 2g fat
- • 11oz yam 7g pro, 75gcarbs
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- 8 oz ground turkey 45g pro, 17g fat
- • 2 cups minute ready to serve brown rice 10g pro, 88g carbs, 8g fat
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- Shake 50g pro, 3g carb
- • 2 tbsp coconut oil 28g fat
Other lifting days Moderate Carb Day- 389g pro, 399g carbs, 90g fat 3962 total calories
Meal 1- 61g pro, 88g carbs, 16g fat
•
- 2 cups egg whites 48g pro, 8g carbs
- • ½ cup cream of rice 6g pro, 72g carbs
- • 2 tbsp almond butter 7g pro, 8g carbs, 16g fat
•
- 1 scoops Karbolyn 50g carbs
- • 10g bcaa
•
- Shake 50g pro, 3g carbs
•
- 8 oz Chicken Breast 70g pro, 2g fat
- • 3 cups minute ready to serve brown rice 15g pro, 132g carbs, 12g fat
•
- 10 oz ground turkey 56g pro, 21g fat
- • 11oz yam 7g pro, 75gcarbs
•
- 8 oz Chicken Breast 70g pro, 2g fat
- • 2 cup minute ready to serve brown rice 10g pro, 88g carbs, 8g fat
•
- Shake 50g pro, 3g carb
- • 2 tbsp coconut oil 28g fat
Off days Low Carb Day- 366g pro, 269g carbs, 146g fat 3854 cals
Meal 1- 48g pro, 8g carbs, 28g fat
•
- 2 cups egg whites 48g pro, 8g carbs
- • 2tbsp coconut oil 28g fat
•
- 7 oz Chicken Breast 60g pro, 2g fat
- • 2 cups minute ready to serve brown rice 10g pro, 88g carbs, 8g fat
•
- 10 oz ground turkey 56g pro, 21g fat
- • 12oz yam 8g pro, 82g carbs
•
- 7 oz Chicken breast 60g pro, 2g fat
- • 2 cups minute ready to serve brown rice 10g pro, 88g carbs, 8g fat
•
- 10 oz ground turkey 56g pro, 21g fat
- • 2 tbsp coconut oil 28g fat
•
- Shake 50g pro, 3g carbs
- • 2 tbsp coconut oil 28g fat
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