barnzy7
rome wasnt built in a day
My goal is to gain muscle no body fat, Id like to lose some but if not, not a big deal.
Stats:
19 y/o
5'9
184lbs
BF-10%
Max dead lift- 435 (No wraps or support)
Bench- 260
Squat- Estimating around 390-405
Supplements:
Fish Oil
Flax seed Oil
Multi-vitamin
Creatine Mono
L-arginine
L-Glutamine
NO Frenzy
Glucosamine/chondroitin
I want to get up to around 200lbs, I'm not sure how realistic that is naturally. Ill be starting to cut around May/June, hoping to get to around 6% BF.
Ive tried a ton of splits but this is what works best for me, I am still seeing strength gains as well as slow but sure size and weight gains.
Day 1:Chest/light tri
Day 2:Back/light bi
Day 3:Legs
Day 4:Shoulders/traps
Day 5:Abs/cardio
Day 6:Arms/calves
Day 7:Off/cardio
If I need a day off in between any of those ill take it. This is just an outline too, sometimes I switch it up, depending on if I'm sore, if its taking longer to recover etc.
Im in school and live here so diet is not always the same, but this is generally what it looks like.
WAKE UP: Protein shake
BREAKFAST:2 whole eggs, 6 whites, banana, handful of almonds
SNACK: fruit, yogurt
LUNCH: salad, chicken salad on a wheat wrap, humus
PWO:NO, L-arginine caps, sometimes protein shake
GYM
PWO: creatine-mono, glutamine, protein shake, fish oil, flaz oil, glucosamin and chondroiton, multi-vitamin, carb drink.
SNACK: handful almonds
SUPPER: baked potato, rice, chicken/steak/fish
SNACK: yogurt/fruit/peanut butter/wheaties
BED
Wondering if anyone has any suggestions, criticism, anything.
I am also natural.
Thanks
Stats:
19 y/o
5'9
184lbs
BF-10%
Max dead lift- 435 (No wraps or support)
Bench- 260
Squat- Estimating around 390-405
Supplements:
Fish Oil
Flax seed Oil
Multi-vitamin
Creatine Mono
L-arginine
L-Glutamine
NO Frenzy
Glucosamine/chondroitin
I want to get up to around 200lbs, I'm not sure how realistic that is naturally. Ill be starting to cut around May/June, hoping to get to around 6% BF.
Ive tried a ton of splits but this is what works best for me, I am still seeing strength gains as well as slow but sure size and weight gains.
Day 1:Chest/light tri
Day 2:Back/light bi
Day 3:Legs
Day 4:Shoulders/traps
Day 5:Abs/cardio
Day 6:Arms/calves
Day 7:Off/cardio
If I need a day off in between any of those ill take it. This is just an outline too, sometimes I switch it up, depending on if I'm sore, if its taking longer to recover etc.
Im in school and live here so diet is not always the same, but this is generally what it looks like.
WAKE UP: Protein shake
BREAKFAST:2 whole eggs, 6 whites, banana, handful of almonds
SNACK: fruit, yogurt
LUNCH: salad, chicken salad on a wheat wrap, humus
PWO:NO, L-arginine caps, sometimes protein shake
GYM
PWO: creatine-mono, glutamine, protein shake, fish oil, flaz oil, glucosamin and chondroiton, multi-vitamin, carb drink.
SNACK: handful almonds
SUPPER: baked potato, rice, chicken/steak/fish
SNACK: yogurt/fruit/peanut butter/wheaties
BED
Wondering if anyone has any suggestions, criticism, anything.
I am also natural.
Thanks
