Wanna get big
arcticmonkey
Posts: 13
Hi guys!! I'll be starting with my workout next week. Please critique my 3 day split workout:
MON -CHEST, TRICEPS
Flat Bench Press 3x6-12
Incline Bench Press 3x6-12
Dips 3x4-12
Rope Pushdowns (circuit machine): 3x10-12
WED - SHOULDERS, LEGS
Seated DB Shoulder Press 3x8
Wide Grip DB Upright Row 3x8
Squats 3x8
Stiff Legged Deadlifts 3x8
FRI - BACK, BICEPS, TRAPS
Barbell Rows 3x8
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8
-Overhand wide
-Underhand near
EZ Bar curls 3x8
Assissted pull-ups/chin-ups
4 MEALS PER DAY
3000 calories per day
1g protein/ lb body weight
Protein:
ON Whey Protein
Eggs
Milk
Fish - Tuna/Salmon water packed
Pork
Tofu
Peanut Butter
Nuts (peanuts, almonds, walnut)
Carbs
Oatmeal
Pasta - pesto, tomato
Wheat Bread 2 slices 160+ cal, 7+ g protein or Wholegrain bread
Cereals w/ little sugar
Fruits(Apple, Banana)
Veggies - corn, peas, broccoli
OLIVE OIL for added calories sa meals
MON -CHEST, TRICEPS
Flat Bench Press 3x6-12
Incline Bench Press 3x6-12
Dips 3x4-12
Rope Pushdowns (circuit machine): 3x10-12
WED - SHOULDERS, LEGS
Seated DB Shoulder Press 3x8
Wide Grip DB Upright Row 3x8
Squats 3x8
Stiff Legged Deadlifts 3x8
FRI - BACK, BICEPS, TRAPS
Barbell Rows 3x8
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8
-Overhand wide
-Underhand near
EZ Bar curls 3x8
Assissted pull-ups/chin-ups
4 MEALS PER DAY
3000 calories per day
1g protein/ lb body weight
Protein:
ON Whey Protein
Eggs
Milk
Fish - Tuna/Salmon water packed
Pork
Tofu
Peanut Butter
Nuts (peanuts, almonds, walnut)
Carbs
Oatmeal
Pasta - pesto, tomato
Wheat Bread 2 slices 160+ cal, 7+ g protein or Wholegrain bread
Cereals w/ little sugar
Fruits(Apple, Banana)
Veggies - corn, peas, broccoli
OLIVE OIL for added calories sa meals
Comments
This gonna be the most taxing day of the week, IMO. How heavy are you going to lift on those exercises, particularly the four successive exercises after 'Seated Barbell Shoulder Press'?
BTW, can we give opinions on the nutrition part?
What leg workout/s do u think should I remove? Sure, comment on my diet. It's not yet fixed pa naman
None, actually. IMO, wala namang sobra dyan, considering the number of setsxreps of all per given variants of compound exercises. Tinatanong ko, kung gaano ka-heavy ang buhat mo sa bawat exercise na nandyan. Kasi kung heavy 'yan close the number 90% of your rep maximum(1RM)/6-12RM, good for several weeks lang yung program mo(around 8-12+ weeks, depende pa 'yun kung kaya pang mag-adapt ng katawan mo kung every session nag-iincrement ka). But since kaka-umpisa mo palang, less likely. Unless, absolute wala kang any sport-related background or laborous job at hand once before at ngayon ka palang lalabas sa pagiging sedentary...
Don't forget the chicken, or other poultry sources... O allergic ka sa manok?
*Not on a daily basis consumption.
Actually nagworkout na ako before but I stopped for a while due to school. This is the first time na I'm doing those leg exercises with weights (before kasi I do simple squats lang with no weights) kaya I have no idea yet kung what weight ako magstastart...I'll probably be using the bar muna to perfect the form. For the food, yeah..di naman lahat ng iyon kakainin ko for a day lang haha. I'll fix it pa.
Ohhh I forgot to put chicken..my bad )) BTW, tingin mo ba may kulang pa sa MON & FRI or okay na?
May exercise ka din naman for small muscle groups, sa calves nga lang nakikita kong directly nakalagay wala. Unless, ATG yung squat mo, dahil may mas recruitment doon upon ascent sa lift. Pwede mo din i-add yun Mon alone or Fri alone or same two at the end of the workout, 2-3sets would do...
all i can say is train hard and eat well at syempre ang walang kamatayang Be Consistent Now, Not tomorrow
I'm back after 2 months of lifting. From my starting weight of 135 lbs, I've gone up to 170 lbs. I think it's because of my diet not being that clean. My calorie consumption stays in the vicinity of 3000 calories. I aim for 1g of protein/ lb body weight.
2 Month Progress:
BP: 88 lbs (I started sa bar lang talaga lol)
DL: 110 lbs
Squats: 110 lbs
I started skinny (135 lbs) and here are my current pics (170 lbs):
I KNOW I got fat especially sa midsection. Napa-dirty bulk talaga ako. I'm still thinking if I should continue bulking or start a cut para mawala yung fat sa midsection. Naaasar na rin talaga ako sa belly fat ko. Kasi if I bulk, itutuloy ko siya til next year and sa summer na ako magcucut.
I need your opinion guys.
Yeah I've been lifting for a little less than 3 months. What do you mean kulang sa intensity? Should I lessen my rest time? Or should I increase weights fast?
Pag nabasa to ng mga experts sasabihin broscientist ka emman! hahaha
ehehehehe... :yahoo::lol eto kasi mga nababasa ko dito at saka kung may mali sa sinasabi ko andyan naman kayo na mag tatama hihihihi at the same time pag tinama nila ito, pati ako maliliwananagan at mag papaslamat ako sa kanila kasi malilinawan ako hehehe at natulungan nila ako hahaha
hahaha agree naman ako sa sinabi mo, inunahan ko na lang baka kasi may magsabi pa na ibacheers
:^^ Im also a certified bro scientist:lol
"different folks, diffrent strokes "
walang pilitan kasi sa huli,sarili pa rin naten ang masusunod kahit pa sabihin saten ni phil heath na ganito gawen naten sa huli tayo pa rin mag dedesisyon, kumbaga sa phil heath eh anjan para sa mga payo at kaalaman nya lang hahaha umabot na usapan sa IFBB at Mr. Olympia! toinks! hahha
" why we need to do bulking for 5-6 months either clean or dirty or whatever if we can gain more on fats? but if we can gain lean muscle mass in a whole year by just eating the normal calorie intake we need "
that's what he said and i agree to that. from 50kgs guy like me, i reached 70kgs without doing any bulking consider that i have a very poor nutrition, other vices, and filled of broscience knowledge about training! i only learned the word bulking, deadlift, full squat and alot more here in PBB and thank you for that guys. so the main point here is , "wag na pahirapin. Makukuha yan sa sipag " and " do it SLOOWWWLY " unless your going to join some BBC
may masabi lang ako hahahah please feel free to correct me especially in my grammar! lol :P:yahoo
So today I increased my weights and kinaya ko pala siya:
SQUATS:
110 - 3 sets 8 reps
121 - 3 sets 8 reps
121 - 3 sets 8 reps
DL:
110 - 3 sets 6 reps
121 - 3 sets 6 reps
132 - 3 sets 6 reps
Napagod talaga ako kasi nagshoulders pa ako before niyan lol.
Gusto ko ituloy ang bulking pero I want to lose my big tummy. How can I do that?
idagdag ko na lang siguro, kung may budget ka taasan mo intake mo ng protein. example dahil bulking ka, kung ang protein ntake mo kunware eh asa 300g per day, gawen mong mas mataas then sa carbs mo prutas, gulay, tamang dami ng kanin etc ang dapat mong kainin sa fats naman healthy fats na mkukuha mo sa peanuts, fish oils etc read mo ulit ung post ng dalawang masters
do a mini cut.. and IMHO, sumobra tayo sa bulk, medyo naparami tayo nang accumulate nang fat, . In the long run, kaw din mahihirapan nyan pag nag cut ka na, mahihirapan ka nang i shred yung nakuha mong fats.
just my 2 cents.
Okay I'll start with a mini cut by next week. Di ko pa alam gagawin ko when it somes to my cardio. Should I make it long or what?
question lang bro, may problema ka ba sa tuhod? first time mo bang mag cacardio ( or kelan ko huling tumakbo)? any vices?
I would strongly suggest doing HIIT, but kung di pa kaya, try doing LISS muna, once pamilyar ka na sa pagtakbo ulet, then try doing HITT.
No leg problem or vices hehe. Matagal na rin since nagrun ako. BTW..how can I incorporate either HIIT or LISS sa 3 day workout ko? I'm thinking 15-20 mins HIIT after lifting for 2 workout days (not leg day).
Uunahin ko nalang leg day ko para di magsufffer. So my plan for cutting is a 500 calorie deficit so 2500 cals nalang per day. I'll maintain my 1 g protein/ lb. Tapos ung 2 days of HIIT. Is that okay na? Gusto ko nang magstart by next week hehe.
pwede.. pero depende pa rin sayo, dahan dahanin mo yung mag baba nang cals mo, ( sabi nila) not sure how huge would be the 500 calorie deficit on your bulk diet pero pakiramdaman mo pa rin.
paano set up mo ng macros? and what does your meals look like.