The program consists of an Upper body workout on Monday, a lower body workout on Tuesday, Wednesday is a recovery day with 30 minutes of cardio, Thursday is a different upper body workout, Friday is a different Lower body workout, and Saturday is another recovery day with 30 minutes of Cardio. Sunday is an off day with no workout or Cardio.
With this program I am trying to gain lean mass. So I will be eating a diet with calories based on my body weight. I currently weigh 166 lbs so I will be eating 2500 calories per day. Those calories are made up of 166 grams of protein 270 grams of complex carbs and 83 grams of healthy fats. As my weight increases so will my Calorie intake.
Along with my diet I will also be taking the following supplements.
Whey Protein - To help suppliment my protein intake
Creatine - To help muscle recovery and retain strength
BCAA - Branch chain Amino Acids to help in muscle production
Multivitamin - to make sure I get all the vitamins and minerals I need
Fish Oil - To make sure I get all of the Omega 3 fatty acids I need
Joint supplement - To help my joints recover from the strain of my workouts.
Pre-workout drink- To help my early morning energy for the workout.
I will be going over my workouts and how I do as well as what I eat. I will post pictures every 3 weeks and taking measurements.
Here is me on Day 1.
On Day 1 of starting the bulking program here are my stats:
Weight - 166 lbs.
Body Fat -11.6%
Biceps flexed 13.75"
waist - 34.25"
chest - 39"
Upper thigh - 21.75"
Calf - 14.5"
I expect I will go up in my body fat percentage and increase in my waist since I am eating so much and trying to gain weight but I really hope most of the increases are in my muscles. I hope to go from a 166 lbs. to 178 lbs in the 12 weeks. Whatever fat gain happens I will cut that down in the program I start after this one. Next post will be my diet and workout results for Day 1.
