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    Discussion in 'Anabolic Zone' started by suighja, Aug 12, 2012.

    1. suighja

      suighja Well-Known Member

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      Hey guys,

      This is my first ever bulk I am doing I know that there is a dirty bulk and a clean bulk. I am going for the clean bulk because later on if I was to cut it would make it a bit easier. I currently weight 167 pounds I am going to use the 20 calories per pound of body weight therefore my calories will be 3340 with the macros of 35% protein/50% carb/15% fat. My training with food log will be list as well as diet and gear below.

      Stats:
      Weight: 167lbs
      BF%: 16-19% (not sure)
      Goal: Bulk

      Training:

      Monday
      Superset
      Leg Press
      10 sets of 50,40,30,20,10,10,20,30,40,50 reps
      Calf Press On The Leg Press Machine
      10 sets of 40,30,20,10,10,10,10,20,30,40 reps
      Wednesday:
      Superset 1
      Bent-Over Dumbbell Lat Row
      5 sets of 30,20,10,5,5 reps
      Incline Dumbbell Press
      5 sets of 30,20,10,5,5 reps
      Superset 2
      Bent-Over Dumbbell Trap Row
      5 sets of 5,5,10,20,30 reps
      Dumbbell Bench Press
      5 sets of 5,5,10,20,30 reps
      Friday
      Superset 1
      Standing Biceps Cable Curl
      5 sets of 40,30,20,10,10 reps
      Cable Rope Overhead Triceps Extension
      5 sets of 40,30,20,10,10 reps
      Superset 2
      Barbell Curl
      5 sets of 10,10,20,30,40 reps
      Skull Crushers
      5 sets of 10,10,20,30,40 reps
      Sunday
      Superset 1
      Behind Neck Press (Performed Seated)
      5 sets of 40,30,20,15,10 reps
      Upright Barbell Row
      5 sets of 40,30,20,15,10 reps
      Superset 2
      Arnold Dumbbell Press
      5 sets of 10,15,20,30,40 reps
      Dumbbell Shrug
      5 sets of 10,15,20,30,40 reps
      Between each day of weights I will be doing 20minute cardio which will be 3 min power walk and 1 minute sprint on the treadmill.

      Food:
      I have written up a log of food which meet my macros and calorie restriction but still over by 40cals. The foods I have chosen are they appropriate? Will be making around 7/8 meals from these using most carbs after workout. I will be taking protein shake/creatine before and after training also.

      Food Quantity Calories Fats Protein Carbs Egg/W 8 92 0.229 19 1 Egg/Y 3 166 12 12 1 Apple 1 46 0.136 0.241 12 Oats 30g 118 0 3.6 20 Chicken 350g 350 0 82.25 0 Pasta 396g 582 2 24 116 Walnuts 8 209 21 5 4 Bread 5 398 7 15 70 Tuna 170g 263 7 46 0 Cheese 30g 88 6 7 1 Pineapple 10 slices 690 1.7 8 182 Rice 198g 253 0.907 5 54 Strawberries 3 12 0.108 0.241 3 Blueberries 10 8 0.45 0.101 2 Banana 1 105 0.389 1 27 3380 58.919 228.433 493
      Gear:

      This is where I could make up my mind whether to go for dbol/tbol. Dbol is a watery bulk which I really didn’t want to do can be controlled by other products yes but just adds up to the cost. Tbol is just expensive for me lol. So I decided to go for pro hormones Dragon nutrition PD-SD, PD-Tren, PD- Stano.
      I have been told to limit the PD-SD to 4 weeks which will look like this
      PD-SD: 20/20/20/20
      PD-Tren will be run as follow
      PD-Tren: 0/0/100/100/100/100/100
      PD-Stano will be run as follow
      PD-Stano 600/600/600/600
      I have been told to run PCT after this as well which will be as follow:

      PCT:

      Clomid: 100/50/50/50
      My dosages for the pro hormones will be split throughout the day like follow….
      PD-SD: 20am/20pm
      Pro-Tren: 100am/100pm
      Pro-Stano: 200am/200mid day/200pm


      Have I missed anything? Anything you guys would suggest? Looking to run this for 6 weeks which will allow the PD-tren to cut up lose a bit of water in the last 2 weeks. Anyone that has ran this stack could they tell me anything from experience how they thought it was and their results? Also any guess on the body fat?

      Thanks to everyone who replies

      IMG_0112.JPG
       
    2. emininojiq

      emininojiq Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      Last edited by SteveMUFC; Today at 07:22 PM.
       
    3. defelqy

      defelqy Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      Ur training is well off mate
       
    4. crormaSoila18

      crormaSoila18 Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      Using the kris gethin 4 week mass gainer plan
       
    5. Korporalegq

      Korporalegq Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      You talking about doing 50 reps of Leg Press?

      Don't care who made it, 50 reps is retarded.
       
    6. defelqy

      defelqy Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      Look at another mate

      Chest/tris

      Back/bi's

      Shoulders

      Legs

      Add in cardio or abs whenever u want. That's a good start base
       
    7. casse

      casse Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      Leg Press
      10 sets of 50,40,30,20,10,10,20,30,40,50 reps

      can you post a video of you walking after that lot...lol
       
    8. fa2nzg

      fa2nzg Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      ok cool i will try find another workout, besides the training does the gear and food list look correct?
       
    9. parnassto

      parnassto Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      I think it looks fine dietwise, can't comment on the gear not so experienced.

      I say fine dietwise because I overload on carbs as well haha

      I would never even consider doing more than 15 reps, if I can do 15 I stop the set immediately have a short rest and up the weight.

      How often are you planning going to the gym?

      If going 4 days then I agree with steve.

      Do something like Chest, Back and biceps, triceps and shoulders, Legs
      Or Chest and Triceps, Back and Biceps, Shoulders, Legs

      But I now prefer to isolate chest on a sole workout day, rather than isolating shoulders, it makes more sense.

      if you want exercise list I use then just PM me, I have a routine right now I'm gaining pretty amazing on.

      But there are loads of options out there.
       
    10. landmenn

      landmenn Well-Known Member

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      Need advice on my Bulk *pics*Advice Needed, Log in detail including *pictures*

      Doing that many reps is asking for injury.

      50 and 40 rep sets?

      Max I'd say to hit is 20 reps with a heavier weight on legpress, max. of 12reps on upper body exercises, you want to bulk not burn off all your calories?

      I personally found I used to see an increase in size when I trained in an 6-8 rep range... but everyone is different.
       

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