The Motivation Proclamation

Just thought I should let everyone know that my training log is available here.

http://forum.bodybuilding.com/showthread.php?t=116131843

I update it weekly by scanning my gym log and commenting on individual days.

I will continue to update my BodyStats (i.e. weight, BF% and measurements) on my BodySpace.

Stay tuned and thanks for following!

- Andre

My bulk has been somewhat successful as I have been able to put on 18lbs so far.  

Here I will redo my macros. . .

Total calories needed per day: 3400

3,400 calories / 6 meals a day  = 567 calories per meal

Body needs 30% fat, 40% carbs, and 30% protein in your daily intake

FAT:

    3,400 x .30 = 1020 total calories of fat per day

    There are 9 calories per gram of fat.
    1020 / 9 = 113g of fat per day

    113 / 6 meals a day = 19g of fat per meal

CARBS:

    3,400 x .40 = 1360 total calories of carbs per day

    There are 4 calories per gram of carbohydrate.
    1360 / 4 = 340g of carbs per day

    340 / 6 meals a day = 57g of carbs per meal

PROTEIN:

    3,400 x .30 = 1020 total calories of protein per day

    There are 4 calories per gram of protein.
    1020 / 4 = 255g of protein per day

    255 / 6 meals a day = 42.5g of protein per meal

I began working out to this routine in early January of 2009.  My New Years Resolution was to start hitting the gym, and start hitting it hard.  I did my fare share of research.  Below was the program I established with said knowledge.  It keeps me on track with my goal, but neglects the evils of over-training.  It is important to note that this workout regimen would be nothing without proper dieting.  I am looking to gain fifteen pounds of muscle mass by the first of June.

Monday: High Intensity Interval Training/Abs
- Ergometer: 30 sec on/30 sec off
- Lying Leg Raises: 2 sets to failure
- Swiss Ball Crunches - 2 sets to failure
- Crunches To Side - 2 sets to failure
- TVA training: 2×30sec vacuum contractions

Tuesday: Chest/Triceps
- Bench Press Warm-Up: 12@50% / 8@70% / 3@90%
- Bench Press: 3×6-8
- Incline Bench: 3×6-8
- Triceps Dip: 3×6-8
- Close-Grip Bench Press: 3×6-8
- Cable Triceps Push-Down: 3×6-8

Wednesday: Legs/Calves
- Full Squats Warm-Up: 12@50% / 8@70% / 3@90%
- Full Squats: 3×6-8
- Machine Leg Press: 3×6-8
- Lying Leg Curls: 3×6-8
- Standing Calf Raises: 3×6-8

Thursday: High Intensity Interval Training/Abs
- Ergometer: 30 sec on/30 sec off
- Knee-Ins: 2 sets to failure
- Partial Sit-Ups: 2 sets to failure
- Lateral Bridge: 2 sets to failure
- TVA training: 2×30sec vacuum contractions

Friday: Back/Biceps/Forearms
- Lat Pull-Down Warm-Up: 12@50% / 8@70% / 3@90%
- Pull Ups: 3×6-8
- One Arm Dumbbell Row: 3×6-8
- Bent Over Barbell Row: 3×6-8
- Standing Barbell Curls: 3×6-8
- Standing Reverse Hammer Curls: 3×6-8
- Seated Forearm Curls: 3×6-8
- Close Grip Pull Ups (Chin-Ups): 2×6-8

Saturday: High Intensity Interval Training/Abs
- Ergometer: 30 sec on/30 sec off
- Modified V-Ups: 3 sets to failure
- Bicycle Crunches: 3 sets to failure
- TVA training: 2×30sec vacuum contractions

Sunday: Shoulders/Traps
- Military Press Warm-Up: 12@50% / 8@70% / 3@90%
- Military Press: 3×6-8
- Side Lateral Raises: 3×6-8
- Dumbbell Shrugs: 3×6-8

This is more of a personal sticky, but I don’t see why others can’t steal from it.

Leave any comments if there is something wrong with this approach. . .

Total calories needed per day: 3000

3,000 calories x 6 meals a day  = 500 calories per meal

Body needs 30% fat, 40% carbs, and 30% protein in your daily intake

FAT:

3,000 x .30 = 900 total calories of fat per day

There are 9 calories per gram of fat.
900 / 9 = 100g of fat per day

100 / 6 meals a day = 16.67g of fat per meal

CARBS:

3,000 x .40 = 1200 total calories of carbs per day

There are 4 calories per gram of carbohydrate.
1200 / 4 = 300g of carbs per day

300 / 6 meals a day = 50g of carbs per meal

PROTEIN:

3,000 x .30 = 900 total calories of protein per day

There are 4 calories per gram of protein.
900 / 4 = 225g of protein per day

225 / 6 meals a day = 37.5g of protein per meal

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