Universal Nutrition Forum

right so iv been out of the gym since beginning-mid august and am finally going to be able to get a gym membership within the next week or so. ill be rejoining crunch in ucd(not ideal but itll do) so im gonna be bulking CLEANLY from the day i join

iv been slowly increasing my calories towards maintenance for the last couple of weeks and its lookin like im maintaining at bout 2000 calories a day with a cheat DAY each week. so im gonna guess my maintenance is 2500ish cals.

im dyin 2 get back cz since bein out iv lost a fucking stone!!(granted most was bf) but im now back where i started b4 summer so im gonna be slowly bulking pretty much through the winter.......... so heres my plan. im gonna start off 2 weeks at maintenance then increase by 200 cals every 2-3 weeks for as long as necessary....... and im actually gonna do it this time

training-mix of hit and fst-7(cant really do dc in crunch)
monday-cardio(hiit)/off
tues-cardio(swimming training)
wed-back,abs
thurs-shoulders,bi's
fri-cardio(swimming)
sat-quads,triceps,calves
sun-chest,forearms,hams

diet in next post

diets gonna be a protein carb and fat cycling diet. macros vary due to if im training/what im training. saturday will be my cheat day(ill keep it to one or 2 meals at most) so ill be depleting of carbs in the few days b4 this so i can at least get some use outta the junk

right heres what itll look like:

monday,tues
protein-250g(35g in 7 meals)
carbs-150g(75g after swimming,75g meal 4)
fats-75g(25g in 3 meals)

wed
protein-230g(30g in 7 meals)
carbs-230g(75g pre+during(high gi),pwo, pwo meal)
fats-50g(3-4 meals)

thurs+fri
protein-250g
carbs-0-50g(during+post,thurs only)
fats-120g

sat
protein-20g per meal
carbs-0 until cheat/s
fats-0 until cheat/s(try to keep low)

sun
protein-200g
carbs-200g
fats-75g

Hi,

Crunch in ucd isn't the worst... i train there a couple of times a week n i like it! You'v just gotta time it right so it's not too busy. And make sure u have a lock cause they won't let anyone bring their bag into the gym anymore and if you don't lock ur locker you get robbed, it happens often!

Was just lookin at your program... why have you swapped tri and hammys?? It would be far more traditional to do tri with chest and ham with the rest of legs, why did u reverse them??

And this isn a critisism but holy shit your diet is confusing!!!

I mean fair play to you creating it, it shows your understanding of food and nutrition. Personally i would question your methods... if you want to gro then i say.. EAT AND LIFT HEAVY.. there is alot of carb manipulation there for gains to occur. A couple of days are also wasted in effort to minimise the damage of your cheat day, i think you should reconsider this approach and either not cheat cause you shouldn't have cravings on account of not starving yourself as you would when dieting.. or ..embrace the cheat and view it as an extra high kcal day so have it after a tough session, like deadlift or squat day.

hey ck cheers for replying,

Ye I was a member of crunch for a year in 5th year so I know all the ins n out of that place haha

I swapped hamstring with triceps for 2 reasons:

1) after doin a hard quads session the last thing I wanna do is train more legs so tri's seemed like a better option

2)ur tri's get used during chest so they'd be weakened by like benching n stuff so I wouldnt be able to lift 100% as heavy as I can

As for the diet its really not that confusing, its just rigidly structured. Basically its just some days high carb low fat, nd others low carb high fat.

I know it would be easier to just lift big n eat big but everytime I do that I just end up fatter than I want. I need something rigidly structured to stick to to a T or else I'll just lose my discipline nd overdo it as usual