Help with bulking - diet and routine

[steveo11]

Hey guys

I'm new here, started working out when I was 17 and worked out for about a year 5 days a week to get in shape.. then I got an injury from hockey and took a good 8 months - year off.

Anyways I'm getting back into routine again and looking for some good advice on bulking. I'm 19 about 5'6 145 pounds. Many people think I'm already about 150-160 because I'm stocky so I think a gain of 10+ pounds or more would be my goal.

I'm wondering what would you guys recommend for a routine + diet for bulking.. Obviously food is a very important factor, what types of foods should I be focusing on?

Also should I modify my workout routine in any way?

1. Chest
Bench Press 4 sets x 6 reps
Incline Fly 4 sets x 6 reps
Incline Dumbbell Press 4 sets x 6 reps

2. Biceps and Triceps
(tri-set)
A1 DB Preacher Curl 4 sets x 6 reps +4-5 burns
A2 Bar Preacher Curl 4 sets x 6 reps +4-5 burns
A3 EZ Bar Reverse 4 sets x 6 reps +4-5 burns

(super-set)
B1 Close Grip Bench 4 sets x 6 reps +4-5 burns
B2 Kneeling Tricep Rope Ext. 4 sets x 6 reps +4-5 burns

3. Shoulders
Arnold Press 4 sets x 6 reps
Lateral Raise 4 sets x 6 reps
Shrugs 4 sets x 10 reps

4. Back
Pulldown 4 sets x 8 reps
Lowrow 4 sets x 8 reps
Pullups 4 sets till exhaustion

5. Legs
Squats
Leg Press

 

[engbulldog]

Listen to DAD keep it simple and basic there are many ways to skin a cat!!!! if you stick with it it will all pay off , and from what i know dont try to do a bulking diet and eat shit all day long you will kick your own ass for it hope this helps but listen to your body!!!!!!!

 

[jdchaffin]

I find the key for me is consistancy. dont' miss a workout. If you must, get back to the gym ASAP. Eat clean and don't miss meals. and again when you MUST miss a meal or eat less than perfect food get right back on track. Life gets in the way but when you take time to minimize the road bumps and remain consistant you will see resluts.

 

[tkav1980]

steve try this
day 1
Flat bench- warm up - then one set to failure, -10%of weight and second set to failure
shoulder press same as bench
close grip bench or dips same as bench

day 2
off

day 3
deadlift- warm up - 2 sets of 6-9 stopping one rep shor of failure
widegrip pullup same as bench
dumbell curls same as bench

day 4 off

day 5
calfs - standing or on the leg press 2 sets of 15 slow grueling reps
lying or seated leg curls same as bench
squat - squat is done like deadlift

day 6 off

day 7 off

repeat.

it is important that every week you lift more wweight than the week before. if you dont progress in strength you wont progress in size.

i dont have time at the moment but ill help with diet when i have a chance later today. for now work on getting 250 grams of protien in you every day.

 

[natabolic]

as for food specifics, since no one posted anything specific

what everyone else said about training is right on, low volume, high intensity, 3x a week, big multi joint compound movements.

but, you asked what types of foods you should focus on.
when im putting on size, i go for high protein, moderately high (compared to a lot of people) fats, and moderate - high carbs (depending on the day)

on training days i eat more carbs, on non training days, i eat less.

eat foods that are calorie dense, such as lean ground beef, olive oil, rice, whole milk, etc. I LOVE WHOLE MILK.

just cut carbs out around 4-5 hours before bed, and you wont put on too, too much fat.. thats been my experience with myself, and most people ive trained.

a sample diet would be like this:

training day:

meal 1: protein/carbs
meal 2: protein/carbs
meal 3 (pre workout): protein/carbs
meal 4: (post workout): protein/carbs
meal 5: protein/carbs
meal 6: protein/fats
meal 7: (bed time): protein/fats

non training day:

meal 1: protein/carbs
meal 2: protein/fats
meal 3: protein/fats
meal 4: protein/fats
meal 5: protein/fats
meal 6: protein/fats

that is pretty much the way i eat currently, and especially to put on size. it works just fine. eat big to get big, lots of calorie dense foods, if you have trouble eating a lot throw olive oil and peanut butter in your protein shakes for added calories, etc.

youll be huge in no time. and im glad to see that youre getting back into it after such a long lay off.