hardgainer , need help with bulking

[cockdiesel]

ok does any one have any suggestions for a bulk split/routine. i work construction im constantly burnin calories and i need my rest as much as possible , i plan on doing a show soon im 6'3 about 230 , i will be postin some pics soon, but jus wonderin what ou guys had in mind

 

[TooPowerful4u]

Everyone meet my training partner haha. I changed my split up and added alot more volume and hittin everything 2x per week cuz i got a show comin, so we gota part ways. He burns a shitload of calories every day, you people have no idea how hard he works... but the money he makes is worth it lol. Hes always ripped id guess 8% bodyfat year round. Hes insane in the gym too, can push past the pain barrier like you wouldnt believe.

Im gonna go ahead here n suggest DC could help. Only train Mon/Wed/Fri HARD and rest the other days. What you guys think???

 

[cockdiesel]

well its quite simple i wake up at 5 start work at 7 end at 5 , on the weekends i usualkly work 7 to 7 saturday and sunday.

545 6- 8 whole eggs with cheese
3 packs of flavored oatmeal

930- 2 pork roll egg and cheese
black coffee donut

12- myoplex deluxe shake

130 -3 roast beef sandwiches , oatmeal wit jelly
gatorade

430- creatine and l arginie l ornithine pre workout

530 gym

7 dinner chicken steak ground beef, one of the three
ill make a 2lbs of sweet potatoes and some greens

10 bed serious mass weight gainer , by optimum nutrition


thats really it guys let me kno what changes i should make , i can train any day of the week my split is usually

chest/shoulders
back/traps/hams
arms
quads and hams
3 on one off

 

[Steak Helmet]

Well it looks like you do not eat from 1:30pm to 7pm...that is a huge gap in there...plus you train in there too....

So I would say get a meal or two in between 1:30 and 7pm and for sure a post exercise shake that is 500cals 50 grams of protein.


and read over in the articles section....gaining for beginners...damn good read.

 

[RazorCuts]

I like what TP and Steak had to say. You need to up your calories if you want to bulk up. I do not think you will get the results you want staying at 8% with all the activity you do.
Training i would cut back to Mon-Wed-Fri and just use the big compound moves training heavy in the 6-10 range. You do not need to do huge amount of sets. For more growth try hitting your bodyparts more frequently like every 5th day. You can either do a Upper/Lower split and alternate or workout Mon-Thurs fullbody such as

A
Squat
Bench
B Row
OH Press
Curl
Skull Crushers

B
Deads(Regular or Rack)
I Bench
Pulldown
Shrug
D Curl
Pressdown

Very effective for putting on mass i guarantee it or your money back!

RC