- This topic has 1 voice and 0 replies.
-
Posts
-
Hello,I started my own mass gaining routine on May 9th, I'm using myfitnesspal to track my calories. I know it's not CBL DB but I was hoping that I could get some input on anything I might have over looked, doing it this way.Right now I'm 49 and 5' 5" 160lbs with about 10lbs water weight, I have been stable at 160lbs for the past week and I'm about 19%BF.I know cutting down first is optimal, but I would like to gain some mass at this BF anyway. I don't plan on gaining weight just to gain I'm going to maintain my weight around 160lbs.I'm using 15x160=2400 as my maintenance calories on non lifting days and around 2700-3000 calories for lifting days, with nothing for pre-work out except lunch about 4 hrs earlier and a post-work out shake 30-40 min. later of 30g whey, 20g Creatine, 5g Leucine. Then I eat the bulk of my calories about 30 min. later.I'm trying to make sure I have a 1:1 P-F ratio calorie wise and the rest coming from carbs.This is my lifting routine, after about the 10th rep it seems like the rep is almost to failure. These are all on machines at my free gym on base where I work.3x week / M-W-F - off S-SCardio: Probably 5 times/week, Max-60 min. Walking at work or homeI'm planning to add 10lbs to the weights I'm lifting every 2 weeks.1 - Leg press, 3 Sets x 8-12 Reps, Rest 2 Min.---450lbs2 - Bench press, 3 Sets x 8-12 Reps, Rest 2 Min.
130lbs3 - Pulldowns/Chins/Rows, 3 Sets x 8-12 Reps, Rest 2 Min.
165lbs4 - Triceps pulldown, 3 Sets x 8-12 Reps, Rest 2 Min.
70lbs5 - Bicep curl, 3 Sets x 8-12 Reps, Rest 2 Min.
50lbs6 - Weighted crunch, 3 Sets x 8-12 Reps, Rest 2 Min.
90lbs7 - Dips, 3 Sets x 8-12 Reps, Rest 2 Min.
Body weight8 - Shoulder Shrugs rotating front & back, 3 Sets x 8-12 Reps, Rest 2 Min.
50lbs DumbbellThanks in advance.
You must be logged in to reply to this topic.