Bulkin up... any advice?

[massabsamurai]

Sup guys! New here but reading most of the articles and posts lately. Been lifting weights for a while now but seriously got involved couple months ago. My goal right now is to bulk upto 190lbs with minimal bf.

Stats
Weight: 176lbs
BF: 20%
Goal: 190 by spring
Height: 5' 8"

Had a meeting with the nutritionist today and she advised me to up my calories to 3k. So, here's what she suggested:

I shud have 10% bf once i hit 190+ lbs. so it shud be 170+lbs of muscle and abt 19lbs of fat.

I gotta loose 17lbs of fat right now (Total fat mass right now is 36lbs)
Gotta put on 31lbs of muscle (Right now muscle mass is 140lbs)

Nutrition:

My calories intake shud be 3k
Non-workout days:
P- 337g (45%)
C- 150g (20%)
F- 116g (35%)

Workout days:
P- 300g (40%)
C- 262g (35%)
F- 66g (20%)

Workout:

Monday- Chest/ Bi
Tues- Off/ Cardio/ Abs
Wed- Legs
Thurs- Back/ Tri
Fri- Shoulders/ Core

Whats your input on this routine? Any advice would be much appreciated! Otherwise, I will update you guys with my progress and see how far i can get by the summer. Cheers:bch

[gsxr750]

I think you will need more than 3,000 calories a day to gain considerable size in that short of time bro!

[IronRobi]

I think you will need more than 3,000 calories a day to gain considerable size in that short of time bro!

I second this. I also need to add that gaining 31lbs of muscle and losing 17lbs of fat in a matter of the few months until spring is going to be near impossible naturally, and even need rediculous genetics to do it unnaturally. I'd focus on one or another. Gain muscle or lose fat. It's winter right now so it's time to gain.

[massabsamurai]

yes thatswhat i am planning to do... Gain as much muscle as possible without really having to worry abt bf. Can anyone suggest good food that is high in calories without really having to worry abt carbs? Thanks guys

[gsxr750]

Here is Dave P's bulking diet, something to start with..

MEAL 1:
6 whole eggs + with 1 cup of Oatmeal

MEAL 2: (pre-workout)
SHAKE: 55g Whey Protein** with 40g Waxy Maize*** (high molecular weight carbohydrate) with 1 tablespoon of Macadamia Nut Oil

GYM: WEIGHT TRAINING

MEAL 3: (post-workout)
SHAKE: 55g Whey Protein** with 50g Waxy Maize*** (high molecular weight carbohydrate).

MEAL 4:
LEAN PROTEIN MEAL 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with 1/3cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)

MEAL 5:
FATTY PROTEIN MEAL 8oz (cooked) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam

MEAL 6: Repeat One of Above

MEAL 7: 5 whole eggs

[baza]

Your routine looks good. I do bis with back and tris with chest though. Because when you do them together, the bi/tri is already warmed up and had a workout already. So I do two more exercises and I feel that's all I need.
Plus if you're doing tris the day before shoulders, they may be a bit fatigued. I always try to avoid conflicts like that.

Diet breakdown looks good. If you find you're getting too fat, just cut back a few hundred cals.