(for clarification, it goes set x rep
Monday: Pull
Deadlift: 5 sets of 5, (2 warmup sets, 3 working sets)
Weighted pullups: 1x8 bodyweight, 1x5 2x3
Dumbbell rows: 1x10, then 2 sets of a weight you can normally handle for 6-8, but force for 12-15 reps
barbell shrugs: NO STRAP GUYS. 1x10 1x 8 1x6 1x3
Wednesday: Push. Bench press (flat) same set/rep scheme as deadlift (5x5)
standing overhead press or push press: same set/rep scheme as bench
Weighted Dips: 1x10 Bodyweight, 1x5 1x3 (increase weight each set)
Close grip bench, same set rep scheme as flat bench
Friday: Squat: Parallel or full (5x5) 2 warmups 3 working sets
front squats: 1x10 1x8 1x6 1x5 (increase weight each set)
box squats or pause squats: 3x5
That is pretty much it, a simple abbreviated training method using primarily heavy compound lifts. As for diet, eat at least 5 meals a day that might resemble this:
Meal 1: -6 eggs (3 whites, 3 whole eggs)
-half a serving of corned beef hash
- weight gainer
Meal 2: Two turkey or tuna sandwiches with cheese and a protein shake (25 grams)
Meal 3: Steak or chicken breast with rice or oatmeal and veggies
Meal 4: more turkey or tuna sandwiches with cheese and a weight gainer shake
Meal 5: all Nat. PB sandwich a double scoop casein shake before bed
*just try and eat as much good protein and complex carbs as possible throughout the day*
NOW WHATS IN THE WEIGHT GAINER??
24 oz skim milk: 240 cal. (or whole)
3 scoops protein: 345 cal (casein is slower digesting, whey is quick absorption…so use you best judgement)
1 tbsp flax oil: 110 cal
1 cup oats: 300 cal (if you grind these up in a coffee grinder then they will mix much better in the shake!)
995 calories 2 times per day…do it after your breakfast so it doesn’t fill you up. Eat just like you normally would throughout the day. Don’t count these shakes as a substitute for a meal…more of an addition to a meal. An extra 2k cal per day will help you gain weight.
Nutrition Facts: (will vary between Protein type: stats given are with Optimum Nutrion 100% Whey)
Calories: 1010
Protein: 96g
Carbs: 99g
Fat: 19g
* I took this from Bodybuilding.com* but the only thing I add to this recipe is peanut butter for fat and more protein. Its awesome and if you eat your balls off using good food and hit the weights hard you will grow.
Monday: Pull
Deadlift: 5 sets of 5, (2 warmup sets, 3 working sets)
Weighted pullups: 1x8 bodyweight, 1x5 2x3
Dumbbell rows: 1x10, then 2 sets of a weight you can normally handle for 6-8, but force for 12-15 reps
barbell shrugs: NO STRAP GUYS. 1x10 1x 8 1x6 1x3
Wednesday: Push. Bench press (flat) same set/rep scheme as deadlift (5x5)
standing overhead press or push press: same set/rep scheme as bench
Weighted Dips: 1x10 Bodyweight, 1x5 1x3 (increase weight each set)
Close grip bench, same set rep scheme as flat bench
Friday: Squat: Parallel or full (5x5) 2 warmups 3 working sets
front squats: 1x10 1x8 1x6 1x5 (increase weight each set)
box squats or pause squats: 3x5
That is pretty much it, a simple abbreviated training method using primarily heavy compound lifts. As for diet, eat at least 5 meals a day that might resemble this:
Meal 1: -6 eggs (3 whites, 3 whole eggs)
-half a serving of corned beef hash
- weight gainer
Meal 2: Two turkey or tuna sandwiches with cheese and a protein shake (25 grams)
Meal 3: Steak or chicken breast with rice or oatmeal and veggies
Meal 4: more turkey or tuna sandwiches with cheese and a weight gainer shake
Meal 5: all Nat. PB sandwich a double scoop casein shake before bed
*just try and eat as much good protein and complex carbs as possible throughout the day*
NOW WHATS IN THE WEIGHT GAINER??
24 oz skim milk: 240 cal. (or whole)
3 scoops protein: 345 cal (casein is slower digesting, whey is quick absorption…so use you best judgement)
1 tbsp flax oil: 110 cal
1 cup oats: 300 cal (if you grind these up in a coffee grinder then they will mix much better in the shake!)
995 calories 2 times per day…do it after your breakfast so it doesn’t fill you up. Eat just like you normally would throughout the day. Don’t count these shakes as a substitute for a meal…more of an addition to a meal. An extra 2k cal per day will help you gain weight.
Nutrition Facts: (will vary between Protein type: stats given are with Optimum Nutrion 100% Whey)
Calories: 1010
Protein: 96g
Carbs: 99g
Fat: 19g
* I took this from Bodybuilding.com* but the only thing I add to this recipe is peanut butter for fat and more protein. Its awesome and if you eat your balls off using good food and hit the weights hard you will grow.