Critique My Spring Bulk

[Dnephi]

Personally, I'm a very obsessive person, while simultaneously very absent-minded. I have a hard time keeping on track without a detailed agenda, but not at all if I have one. so I've put the following together. Let me know what you think. It is pretty long, so if you want, you can just go to the summary at the end.
Stats:
6'3'', 190#, ~14%, 6 months lifting experience (started at 165 at ??BF%, was 178@ 11% halfway through in September)
I'm genetically an endomorph, and I've started a post-Christmas cut from 190 down to 175, where I'll be sub 10% BF. I know how I'll do that, and I'm good at that. I can lowcarb like there's no tomorrow, HIIT, etc.

What I'm not good at is bulking. I have tried lowcarb bulking but not found it very successful. I see people who put in a lot less effort in (and out) of the gym who seem to be progressing better than I have been, and I think that doing it low carb might be a factor. I also was just about if not under maintenance much of the time, and that might have been holding me back.

2x a day workout schedule:

30 Minute Jog
60 Minute 3x(8-12) [[A]] plus abs and pullovers on chest day
30 Minutes HIIT

And at night

5x5 [b]

The next day, switch A for B.

A= Back and Chest (Pullups, Flat Bench, Bent-Over Barbell Rows, Military Press, Deadlifts)

B= Legs and Biceps(Back Squat, "Cheater" Barbell Curls, [Power Clean or Front Squat- which do you recommend?], Chin-ups, Hack Squat)

Diet:

Maintenance for me is roughly 2500 sedentary, plus whatever my cardio and lifting sessions will be. I'll assume 3000 for the sake of argument. By the sticky's recommendation of 20%, that means 600 over maintenance, or 3600 total.

For ratios, I'm looking at PFC (45/20/35), (40/20/40), or (33,33,33), but planning on the first.

For meals, I'm looking at 4 solid meals, 1-2 MRPs, Peri-workout shakes, and a Pre-Bed. I am planning to drink a gallon of skim milk a day

Protein sources will be fish, milk protein (IE casein/whey), chicken breast, and eggs.

Carb sources will be wheat germ, oats, berries and milk. (Lactose's GI is 46, which is less than oats.)

Fat sources will be fish, eggs (choline, arachidonic acid), fish oil pills (EPA/DHA), sesame seeds (sesamin) and hempseed (GLA).

Supplements:
Pre-Workout: Yohimbe, Guarana, Leucine, cacao powder, tyrosine.

PWO: Protein, Leucine, BCAAs, cinnamon, 20-beta hydroxyecdysterone [Anyone have experience with this?]

With MRPs: Leucine, fiber, acai and acerola, cacao powder, fish oil

With solid meals: Calcium/Magnesium

Summary:

3600 Cal/Day
410g Protein, 310g Carbs, 80g fat (45:35:20)
1 Gallon of Milk a day
7 Feedings a day
2 Workouts a day: AM hypertrophy (3x10), PM neural (5x5), alternating upper/lower body

Questions:
1. Front Squat or Power Clean?
2. Anyone have experience with 20-beta ecdysterone? I've found loads of scientific articles, with the latest being ACS Publications - Cookie absent.

Let me know what else you think about the plan, and thanks so much for reading! I'll get a log going soon.

Thanks,

Daniel

[transXisomer]

Originally Posted by Dnephi

Personally, I'm a very obsessive person, while simultaneously very absent-minded. I have a hard time keeping on track without a detailed agenda, but not at all if I have one. so I've put the following together. Let me know what you think. It is pretty long, so if you want, you can just go to the summary at the end.
Stats:
6'3'', 190#, ~14%, 6 months lifting experience (started at 165 at ??BF%, was 178@ 11% halfway through in September)
I'm genetically an endomorph, and I've started a post-Christmas cut from 190 down to 175, where I'll be sub 10% BF. I know how I'll do that, and I'm good at that. I can lowcarb like there's no tomorrow, HIIT, etc.

What I'm not good at is bulking. I have tried lowcarb bulking but not found it very successful. I see people who put in a lot less effort in (and out) of the gym who seem to be progressing better than I have been, and I think that doing it low carb might be a factor. I also was just about if not under maintenance much of the time, and that might have been holding me back.

-This is probably your primary reason for not having a successful lean bulking experience, not eating enough calories.
-How did you measure your bodyfat %? calipers, scales? handheld?

2x a day workout schedule:

30 Minute Jog
60 Minute 3x(8-12) [[A]] plus abs and pullovers on chest day
30 Minutes HIIT

And at night

5x5 [b]

The next day, switch A for B.

A= Back and Chest (Pullups, Flat Bench, Bent-Over Barbell Rows, Military Press, Deadlifts)

B= Legs and Biceps(Back Squat, "Cheater" Barbell Curls, [Power Clean or Front Squat- which do you recommend?], Chin-ups, Hack Squat)

-I would cut out the jogging. I would switch it to some sprint work, 40 yard dash, etc.
-Do you have any lagging bodypart?
-How has this setup worked for you so far? Like the results? etc?
-Im not sure if I am following what you wrote right, you only do for back and chest, 1 chest exercise?

Diet:

Maintenance for me is roughly 2500 sedentary, plus whatever my cardio and lifting sessions will be. I'll assume 3000 for the sake of argument. By the sticky's recommendation of 20%, that means 600 over maintenance, or 3600 total.

For ratios, I'm looking at PFC (45/20/35), (40/20/40), or (33,33,33), but planning on the first.

For meals, I'm looking at 4 solid meals, 1-2 MRPs, Peri-workout shakes, and a Pre-Bed. I am planning to drink a gallon of skim milk a day

Protein sources will be fish, milk protein (IE casein/whey), chicken breast, and eggs.

Carb sources will be wheat germ, oats, berries and milk. (Lactose's GI is 46, which is less than oats.)

Fat sources will be fish, eggs (choline, arachidonic acid), fish oil pills (EPA/DHA), sesame seeds (sesamin) and hempseed (GLA).

-I would recommend a 35/35/30 split if you are going for a mixed diet.
-What are 'peri-workout' shakes?
-Are you getting 3g combined EPA / DHA from your fish oil?

Supplements:
Pre-Workout: Yohimbe, Guarana, Leucine, cacao powder, tyrosine.

PWO: Protein, Leucine, BCAAs, cinnamon, 20-beta hydroxyecdysterone [Anyone have experience with this?]

With MRPs: Leucine, fiber, acai and acerola, cacao powder, fish oil

With solid meals: Calcium/Magnesium

-What is the purpose that you are using cinnamon post-workout? If you are using it as an insulin mimetic I would not recommend using these type products post-workout.
-ecdysterone seems to be hit or miss for a lot of people, people seem to either like it or hate it. I personally saw nothing from it.
-Any reason for the calcium / magnesium? what forms are they of each?
-You don't take any vitamins or minerals besides the cal / mag?

Summary:

3600 Cal/Day
410g Protein, 310g Carbs, 80g fat (45:35:20)
1 Gallon of Milk a day
7 Feedings a day
2 Workouts a day: AM hypertrophy (3x10), PM neural (5x5), alternating upper/lower body

Questions:
1. Front Squat or Power Clean?
2. Anyone have experience with 20-beta ecdysterone? I've found loads of scientific articles, with the latest being ACS Publications - Cookie absent.

Let me know what else you think about the plan, and thanks so much for reading! I'll get a log going soon.

Thanks,

Daniel

1> I don't think there is really anything out there that can compete with good ol squats. I wouldn't sub it.
2> again, did not find favorable results with it. I would say spend your money elsewhere, creatine and / or beta alanine

[Dnephi]

Originally Posted by transXisomer

-This is probably your primary reason for not having a successful lean bulking experience, not eating enough calories.
-How did you measure your bodyfat %? calipers, scales? handheld?

I measured that with scales, but I was fully clothed each time, and so I guessed that the error from that was about the error from the scale. Do you recommend purchasing some calipers?

-I would cut out the jogging. I would switch it to some sprint work, 40 yard dash, etc.

I can do that.

-Do you have any lagging bodypart?

My arms are what are holding me back, although my legs are also a bit weak because a lot of people told me that the squat was dangerous, so I've only done it a limited amount. I will be doing more.

-How has this setup worked for you so far? Like the results? etc?

So far, I've been doing 3x a week full body of 3x10, but I wasn't so regimented or organized and so my lifts would change workout to workout.
The progress has seemed more or less sporadic, where sometimes it'll feel like the world is my oyster and sometimes I'll feel like nothing's happening. I think that it's been a bit slow on the whole because I've been less organized.

-Im not sure if I am following what you wrote right, you only do for back and chest, 1 chest exercise?

I thought military would be somewhat of chest, but I can definitely add more. Incline and decline could fit in. Any other recommendations?

-I would recommend a 35/35/30 split if you are going for a mixed diet.

Is a mixed diet what you'd recommend for a bulk?

-What are 'peri-workout' shakes?

PRE: 3g Tyrosine, 5g Leucine
PWO (PM only): 20g Leucine 20g BCAA (2:1:1) 25g Hydrolyzed Whey, 10g Creatine
PPWO: (Next meal), In AM, a shake with a mix of casein, whey, and oats. in PM, a Micellar Casein Pre-Bed.
In reference to Pre and Post, I'm not sure how to add in carbs. I've heard really good things about WMS.
[ quote]
-Are you getting 3g combined EPA / DHA from your fish oil?[/quote]
Yes.

-What is the purpose that you are using cinnamon post-workout? If you are using it as an insulin mimetic I would not recommend using these type products post-workout.

My reasoning was that, since it was high in antioxidants, it would be good PWO. I did read that it it is an insulin mimetic, and that, logically, would be useful, wouldn't it?

-ecdysterone seems to be hit or miss for a lot of people, people seem to either like it or hate it. I personally saw nothing from it.

I ordered a 30g sample for 20$ from 1fast400. I'll dose high (1g of 60% ecdy daily), so I'll know if it works or not.

-Any reason for the calcium / magnesium? what forms are they of each?

Calcium is because I wasn't drinking any milk while cutting, and I bought enough `to last. I figure i might as well use it up.

-You don't take any vitamins or minerals besides the cal / mag?

My pre-bed shake is taken with 3 multivitamins.

1> I don't think there is really anything out there that can compete with good ol squats. I wouldn't sub it.
2> again, did not find favorable results with it. I would say spend your money elsewhere, creatine and / or beta alanine

Thank you so much for the reply! How does this exercise setup look? What would you add/take out?

A= Back and Chest [Incline Bench, Pullups, Flat Bench, Bent-Over Barbell Rows, Close-Grip Bench Press, Military Press, Lat Pulldowns, Decline Bench]

B= Legs and Biceps [Back Squat, "Cheater" Barbell Curls, Front Squat, Chin-ups, Hack Squat, Deadlifts]

My plan is that if I have more time after doing these lifts is to repeat the workout from the beginning until exhaustion (PM) or running out of time (AM). I also plan to do a drop set on each lift after the fifth set (PM).

[blackthorns45]

damn son 6' 3" at 165lbs or 190 is tiny as all hell haha, eat more!

[transXisomer]

Originally Posted by Dnephi

I measured that with scales, but I was fully clothed each time, and so I guessed that the error from that was about the error from the scale. Do you recommend purchasing some calipers?

Yeah the scales suck for measuring bodyfat, I would recommend getting some calipers and you and a buddy learning how to use them, the scales are horribly off.

I can do that.

My arms are what are holding me back, although my legs are also a bit weak because a lot of people told me that the squat was dangerous, so I've only done it a limited amount. I will be doing more.
So far, I've been doing 3x a week full body of 3x10, but I wasn't so regimented or organized and so my lifts would change workout to workout.
The progress has seemed more or less sporadic, where sometimes it'll feel like the world is my oyster and sometimes I'll feel like nothing's happening. I think that it's been a bit slow on the whole because I've been less organized.
I thought military would be somewhat of chest, but I can definitely add more. Incline and decline could fit in. Any other recommendations?

-How old are you?
-Any exercise is dangerous if performed misproperly. Squats are an excellent exercise not only for legs, but for core strength as well, I highly recommend them.
-How long have you been training?
-Any injuries / exercises you can't perform?

Is a mixed diet what you'd recommend for a bulk?

-What I 'recommend' is what works best for YOU individually. Mixed diets usually of moderate carbs / fats are what 'generally' work best for 'most' people. If you find you are carb intolerant, meaning you find them to bloat you, feel tired / lacking energy after carbs meals and throughout the day, perhaps a low carb / high fat diet would be better for you. I have had a lot of success seeing people cut and bulk with cyclic carb diets like CKDs.

PRE: 3g Tyrosine, 5g Leucine
PWO (PM only): 20g Leucine 20g BCAA (2:1:1) 25g Hydrolyzed Whey, 10g Creatine
PPWO: (Next meal), In AM, a shake with a mix of casein, whey, and oats. in PM, a Micellar Casein Pre-Bed.
In reference to Pre and Post, I'm not sure how to add in carbs. I've heard really good things about WMS.

-Whoah man definitely cut down that leucine intake post workout, research has shown 3-5g of leucine / ~22g of EAA's to be plenty enough for maximum protein synthesis. You are overkilling it in the post-wo department with all of that. I would personally just do the 25g of hydrowhey with ~10g of BCAAs.
-WMS I like not because I think it is necessarily 'better' than the other carb types available like dextrose or maltodex, but because personally I find it to not be as 'bloating / filling' in the stomach as dextrose / maltodex.

My reasoning was that, since it was high in antioxidants, it would be good PWO. I did read that it it is an insulin mimetic, and that, logically, would be useful, wouldn't it?
I ordered a 30g sample for 20$ from 1fast400. I'll dose high (1g of 60% ecdy daily), so I'll know if it works or not.

-Drop the cinnamon post-wo, antioxidants around the workout have been shown to delay recovery and extend muscle soreness, plus you don't want insulin mimetics taken any time around the workout.
-Good luck with the ecdy

Calcium is because I wasn't drinking any milk while cutting, and I bought enough `to last. I figure i might as well use it up.
My pre-bed shake is taken with 3 multivitamins.

-If you are going to use multivitamins, I would spread them out throughout the day, not just ingest them before bed.
-Would you be willing to look into a different vitamin / mineral protocol I think you would like and benefit you much more?

Thank you so much for the reply! How does this exercise setup look? What would you add/take out?

A= Back and Chest [Incline Bench, Pullups, Flat Bench, Bent-Over Barbell Rows, Close-Grip Bench Press, Military Press, Lat Pulldowns, Decline Bench]

B= Legs and Biceps [Back Squat, "Cheater" Barbell Curls, Front Squat, Chin-ups, Hack Squat, Deadlifts]

My plan is that if I have more time after doing these lifts is to repeat the workout from the beginning until exhaustion (PM) or running out of time (AM). I also plan to do a drop set on each lift after the fifth set (PM).

-No prob, I hope this info helps you out.
-Honestly I really do not like that setup overall, would you be interested in seeing an entirely different setup perhaps, something I think would lend to better strength gains / lean mass gain, and an emphasis on your weaker bodyparts?

[Dnephi]

Originally Posted by transXisomer

Yeah the scales suck for measuring bodyfat, I would recommend getting some calipers and you and a buddy learning how to use them, the scales are horribly off.




-How old are you?

19 Years Old.

-Any exercise is dangerous if performed misproperly. Squats are an excellent exercise not only for legs, but for core strength as well, I highly recommend them.
-How long have you been training?

As stated in OP, 6 months.

-Any injuries / exercises you can't perform?

No.

-What I 'recommend' is what works best for YOU individually. Mixed diets usually of moderate carbs / fats are what 'generally' work best for 'most' people. If you find you are carb intolerant, meaning you find them to bloat you, feel tired / lacking energy after carbs meals and throughout the day, perhaps a low carb / high fat diet would be better for you. I have had a lot of success seeing people cut and bulk with cyclic carb diets like CKDs.



-Whoah man definitely cut down that leucine intake post workout, research has shown 3-5g of leucine / ~22g of EAA's to be plenty enough for maximum protein synthesis. You are overkilling it in the post-wo department with all of that. I would personally just do the 25g of hydrowhey with ~10g of BCAAs.
-WMS I like not because I think it is necessarily 'better' than the other carb types available like dextrose or maltodex, but because personally I find it to not be as 'bloating / filling' in the stomach as dextrose / maltodex.


-Drop the cinnamon post-wo, antioxidants around the workout have been shown to delay recovery and extend muscle soreness, plus you don't want insulin mimetics taken any time around the workout.

Got it.

-Good luck with the ecdy



-If you are going to use multivitamins, I would spread them out throughout the day, not just ingest them before bed.
-Would you be willing to look into a different vitamin / mineral protocol I think you would like and benefit you much more?

Sure, I could do that.

-No prob, I hope this info helps you out.
-Honestly I really do not like that setup overall, would you be interested in seeing an entirely different setup perhaps, something I think would lend to better strength gains / lean mass gain, and an emphasis on your weaker bodyparts?[/quote]

By all means. What would you have in mind?

[transXisomer]

I will work on something and post it up. You decided to go either the low carb or moderate carb / fat mixed diet?

[Dnephi]

Originally Posted by transXisomer

I will work on something and post it up. You decided to go either the low carb or moderate carb / fat mixed diet?

I've done well with low carb in the past for dieting, but I'd like to try a higher carb diet.

Thanks - I look forward to it.

[transXisomer]

Originally Posted by Dnephi

I've done well with low carb in the past for dieting, but I'd like to try a higher carb diet.

Thanks - I look forward to it.

I have PM'd you something I think would fit you nicely