My Bulking Plan
Recently i’ve recieved many questions as to how I have the gained the amount of mass I have. I follow two principles..eating everything in sight, and lifting heavy. For the last 4 months i’ve had a caloric intake of approximately 4000 calories. It starts out rough, but you’ll get used to it. I shoot for about 250g protein as well. I am not a very clean bulker, so I usually eat semi clean then throw in whatever else I need to make caloric ends meet. The majority of my calories comes from milk, chicken, and shakes. I often make shakes consisting of 2 cups of milk, 1/2 cup oats, 1-2 scoops protein, 2 tbsp. peanut butter, and a banana. Besides that, I eat just anything semi healthy, from yogurt to granola bars to cereal.
As far as lifting, I alternate between heavy weight and high reps. I change every couple weeks 5-7. For heavy phases, i’ll lift in the 3-7 rep range, and for high reps between 10-12. My workouts usually last around 1 hour, nothing out of the ordinary. I do a 5 day split, one day for each bodypart.
Monday: Chest
Tuesday: Back
Wednesday: Off
Thursday: Arms
Friday: Legs
Saturday: Off
Sunday: Shoulders
February 2, 2007 at 1:40 am
Your training routine is structured very well.
You have the genetic requirements to add muscle fast.
I believe with some minor adjustments you could continually add 10 pounds a month. If your not putting on muscle this fast you should be. Whats the fastest gains you’ve seen so far?
February 2, 2007 at 3:24 am
Fastest gains are around 8 a month. What reccomendations do you have?
February 4, 2007 at 6:55 am
Awesome results man! I’m interested in just how dirty ur bulking program gets, since u don’t seem 2 have gained much fat at all. When u say "whatever else I need to make caloric ends meet" does that mean stuff like ice cream, candy bars, fast food burgers, etc.?
February 4, 2007 at 7:55 am
Thanks for taking the time out to share.
February 4, 2007 at 9:54 am
skinnyboipgh, yes that sometimes does mean doing that. but in a more healthy sense. some type of reduced fat ice cream, or like a fast food burger only, or like pizza.
June 9, 2007 at 10:17 pm
hey i c u have a 5 day split, do u think i can get similar gains if i have a 3 day split??
monday-back/shoulders
wednesday-chest/legs
monday-biceps/triceps
July 23, 2007 at 4:54 am
man ur bout an ich bigger than me on every bodypart but i have realy fast gains i just turned 15 and have been training for 9 months since then i have im proved on bench by 55 kg starting from 50 kg im now benching 105kg and my bodyweight was 60kg and im now 91 kg improved by 31 kg in bodyweight and 55kg in bench in just 9 months ive looked at your progress graph and i see you have slow but steady gains
August 25, 2007 at 3:29 pm
jesus, fifteen years old your parents must be proud i wish i had started as early as you. I can only imagine how big you will be by the time your eighteen
January 1, 2008 at 6:22 pm
adorable
January 9, 2008 at 5:07 pm
4 months into a bulk, wow great work!
okay a question … going from my profile pic am i a skinny teen or an athletic teen. Need to know to get the ratios for my 3k cal diet
May 27, 2009 at 5:35 am
My daily calories is about 3k+. I gained 4kgs in 3weeks or so. But my arms r growing slow. Any opinions?