New Training plan

[robbase]

Well this board seems to be coming back to life, so I will ask this. I am changing up my routine a bit and interested on thoughts of my new plan.

Recent goal was tighter body (6 pack), almost achieved it, but not quite. Anway I am happy enough.

Now with summer ending / winter starting, I figured less "shirtless" opportunities, so I am trying to do a "bulk" (gain 8-10 lbs of semi-quality mass---relaize I will have to "cut" later)

currently I gym at least 5 days a week, 40-50 minutes weights / abs, 20-30 minutes cardio (plus walking my dog--this is "extra")

I plan to reduce this to 3 days a week of gym for an hour each time and almost no cardio. Plan to hit Shoulders, Bi's & tri's one day, legs and abs another, and chest and back the third----a day of rest scheduled in between at least.

Also plan to eat 18 times my body weight in calories per day (x lbs of body weight times 18) in "good" food (with 2 times a week having a "cheat" meal)....plan to use a 50 % carbs, 30 % protein, 20 % fat ratio

"they" say adding rest time, reducing cardio, & increasing calories
is a good strategy for this. (which is what I think I am doing with this plan)...(On the rest day I may do some light walking and ab training)

I will use a fat % monitoring scale to make sure I don't get "too" fat as I go (I realize I must gain some fat in order to tget the muscle)

does this sound good? any other advice?

thx

[Deleted]

My advice is to take me out to dinner on your cheat days.

[robbase]

done and done, what is your favorite type of food?

[robbase]

done and done, what is your favorite type of food?

[Formerly SK]

I have never tried to bulk up, so take this with a grain of salt, but do I understand that you'd only be lifting your respective areas once/week since you are dividing your body into thirds? Is that enough? When I lift (that is when I get to the gym ) I do my entire body each time. It does take awhile, but since you aren't doing cardio perhaps you can get more zones done each visit?

I'm also a bit surprised you're eating more carbs than protein. I always see the "big guys" guzzling protein so I thought that was the emphasis when bulking up.

But again, I'm a woman and I'm trying to lose weight and be lean so perhaps my understanding on this is wrong.

Great goals though for the winter!

[Deleted]

what is your favorite type of food?

Pasta, seafood, veggies, any kind of potato, fresh baked bread and real butter. I just made myself hungry...time for lunch!

[tractor]

I am no expert, but your plan sounds a lot like the one I try to follow. Lifting three/four days a week, eating a bunch of calories, and limiting cardio. It seems to have helped me put on some lean muscle, but it will take some time (I have tried for almost a year to gain 10 lbs) and with a solid muscle base, it's easy to drop weight if you fall off your calorie intake. I spent a week away from home working in the woods and wasn't able to eat a much as I would normally do and I lost six pounds.

Anyway, keep you reps low (8-10), and your weight heavy and you should be able to bulk up over the winter.

[tractor]

Oh, I forgot to ad, you might want to alter you lifting plan a little bit. It's pretty hard to do all arms/shoulders one day, then do back and chest the next. What I do is back & bi's, chest, tri's & shoulders, then legs. That way you don't get your arms extra sore one day, and have it effect your ability to bench. You will also set your shoulders up to fail doing chest and back the same day. Everyone does things a little different, but it's just another thing to think about.

[robbase]

Sept 7, 2011 8:48:55 GMT -5 Formerly SK said:

I have never tried to bulk up, so take this with a grain of salt, but do I understand that you'd only be lifting your respective areas once/week since you are dividing your body into thirds? Is that enough? When I lift (that is when I get to the gym ) I do my entire body each time. It does take awhile, but since you aren't doing cardio perhaps you can get more zones done each visit?

I'm also a bit surprised you're eating more carbs than protein. I always see the "big guys" guzzling protein so I thought that was the emphasis when bulking up.

But again, I'm a woman and I'm trying to lose weight and be lean so perhaps my understanding on this is wrong.

Great goals though for the winter!

Sk thanks for the motivation

on the splitting up the body parts...currently (or as of last week anyway) I did only one body part per week and that was effective for me for my "summer" goals- I did:
day 1- shoulders, abs & cardio
day 2-back and cardio
day 3- chest, abs & cardio
day 4- rest
day 5-bi's & tri's (supersets), abs & cardio
day 6- legs & abs
day 7- rest

also each day I walked my dog 2 to 4 miles

so the split works and my bod is somewhat used to it.... now I am allowing more rest days and combining my splits-if that makes sense?

[robbase]

thanks tractor, that is what I am trying to do....I just usually have trouble with the "cutting" part of the equation and tend to lose a lot of the muscle I gain (but I keep the strength though, if that makes sense?)...hopfully this time it works out better......

[robbase]

well so far so good, my main lifts have been increasing nicely and size of my chest, back, legs and arms have too

I have been gaining 1 to 2 lbs each week.....but I notice my abs slowly disappearing

however I expected this so I am trying to stay the course......I will however monitor my body fat % to make sure it doesn't get to high.....currently I am at 15 % body fat (at my best this summer I was at 7 % body fat)......I am thinking I should allow no more than 20 % body fat.....thoughts? (I figure as long as I don't let myself go too much, I can get it back relatively easily.....I can still see my abs, so it is not that bad currently)

(BTW has doc pig left? don't hear much from him no more)

[Deleted]

Good job sticking with your plan Rob.

Yes, Dr.Pig left the boards.

[robbase]

no more doc pig??