For the gym rats

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Seeing as we are on the topic of supplements. Just thought i'd add that I have been using the suplement "surge" by biotest and its the best post workout recovery drink I have had by a mile. Tastes amazing and my recovery is far far better than it was before.
I bought it after looking at John Berardi's site and he reccommends it on there. Yeh i know he would be plugging it because he helped develop it, but i think it deserves all the praise he gives it. Only down side though is its price £32 for a 1k tub:(, but im such a fan of it so far that i dont mind paying the price, i dont mind paying for something that is worth it.
 
Im going to be starting the next phase of my bulk soon. My strength is nearly up there now and ive put on some good weight. So im going to be upping my calories in the next couple of weeks or so, and wanted some oipinions.

Current Diet is:

Wake 30g whey protein powder in water

Breakfast 6.30am Porridge: 70g oats + 200ml skimmed milk + 1 tsp sugar
6 x liquid egg whites 200ml fresh fruit juice


8.30am 150g chicken breast
40g basmati rice or 40g wholewheat pasta
100g low fat natural yoghurt
Item fruit
Drink water

11.30am Oat shake: 50g oats + 30g whey protein powder in water
Handful mixed nuts
Item fruit
Drink water


Lunch 1.30pm 150g tuna / mackerel / salmon
1 x wholemeal pitta
Mixed salad + tbsp sunflower seeds
Drink water

45 mins pre workout 75g mackerel fillet
2 oatcakes + peanut butter
Item fruit
Drink water

Immediately post workout 2 scoops of Surge

Evening Meal 45 mins later 150g chicken breast
3x small sweet potato
Loads of veg
Drink water

7.30pm 40g muesli + 200ml skimmed milk
80g chicken / turkey breast
Banana

Bedtime 30g whey protein powder in 100ml skimmed milk



So im going to be adding an extra 1000 calories on top of that in a form of a drink (James super smoothie over on MT) and sip on that througout the day to bump up my calories. And im going to add another 2 egg whites for breakfast. I have also started drinking a shake while i am training (which is an extra 150 calories)

The smoothie consists of:

1 tbsp linseeds, ground
400ml skimmed milk
1 medium banana
3 apples
3 heaped tbsp low fat natural yoghurt
100g organic jumbo oats
1 heaped tbsp of activated barley powder
3 scoops maltodextrin powder
3 scoops whey protein powder
1 tbsp wheat grass

What does everyone think?
 
Me - nothing, parents - a lot probably lol. But i know i cost about £20 in chicken alone a week

I would have to go and work out the protein/carb/fat content etc for you, because I havnt got them available at the moment. But i can hazard a super rough guess for you. This wil be with the inclusion of the smoothie as well.

Protein: 370g - 400g
carbs - 560ish
fat - 80g ish

Calories - 4500

Thats a very rough guess
 
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Thought I would keep this in this thread rather than starting a new 1. Im looking for a bit of a change in routine as i have been doing this latest one for a good few months now. My goals are bulking and i am "Assisted" if you know what i mean.

Current routine is:

Day 1 - Chest/triceps

- Bench press 10, 8, 6
- Incline dumbell press - 10, 8, 6
- Dips (bw + extra weight), 10, 8, 6
- Close grip bench - 10, 8, 6
- Cable pushdown - 10, 8, 6

Day 2 - Shouders

- Dumbell press 10, 8, 6
- Barbell military press - 10, 8, 6
- Side raises - 10, 8, 6
- Rears - 12, 10, 8

Day 3 - Legs

- Squats - 10, 8, 6
- Narrow squats 3 X 10
- SLDL - 10, 8, 6
- Leg extension - 10, 8, 6
- Hamstring curl - 10, 8, 6


Day 6 - Back + biceps

- Deadlifts 10, 8, 6
- Bent over barbell rows 10, 8, 6
- Lat pulldown - 10, 8, 6
- Shrugs - 10, 8, 6, then a final drop set
- EZ bar curls - 10, 8 ,6
- Alternate dumbell curls - 10, 8, 6


I also feel like my arms are lagging a bit, anybody got any ideas on a better way to train them?

Thanks
 
Ultra_Extreme said:
Hey m8, what about switching to a 5x5 for a bit and then do a high density arm day. I would NEVER advocate an arm day ordinarily as many here know. But you 'enhanced' recovery should allow for one. This is what i would do for around 4 weeks max once a week

preacher curls 8x10
superset
tricep extension 8x10

overload preacher eccentrics 3x5
overload tricep negatives 3x5
(require spotting)

lying dumbell curls 4x8
tricep rope pressdown 4x8

Then i would take about 4 hours off with some good nutrition and do it all again in the PM.

fun :D

(ps im assuming you mean 'proper' assisted not a coupla dbols and a pint ;))
Click to expand...

Yeh i could try that for a short perioid try and shock my arms a bit.:)
No not a couple of dbols and a pint haha, how does test/tren/winny sound;)
 
Hit 3 plates today for 3 reps on the bench press which isnt bad. Will be happier when i can rep it for 6-8, but stil happy with my progress so far after getting back in the gym, hopefully i can get that up to 160k by the summer time:)
 
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