andybonse

Hello, Ive decided to start a new plan and diet. ive decided to do 5x5 for 4 weeks since i need to gain strength.

My workouts will be as follow:

Monday:

Barbell front squat 5x5
incline bench press 5x5
bulgarian split squat 2 x 6-8
one arm row (elbows out) 2 x 6-8

Wednesday:

Chin ups 5x5
hang clean and press 5x5
cable pull throughs 2 x 6-8
weighted sit ups 2x 6-8

Friday:

Elevated trap bar d-lift 5x5
dips 5x5
cable rows 2 x 6-8
reverse hypers 2 x 6-8

-----------------
Nutrition - Training days

MEAL 1:

250ml egg whites
2 whole eggs
75g mixed beans
170g mixed veg
50g cashews
2 fish oil caps

MEAL 2:

400g natural yoghurt
50g almonds
2 scoops protein

MEAL 3:

200g lean meat
large garden salad
1 teaspoon flax oil
1 teaspoon olive oil
50g cheese
2 fish oil caps

MEAL 4:

200g lean meat
large garden salad
1 teaspoon flax
1 teaspoon olive
50g walnuts

MEAL 5 (before workout)

1 recovery drink

during workout - recovery drink

after - recovery drink

MEAL 6:

200g lean meat
large garden salad
1 fruit
50g wild rice
2 fish oil caps

Last before bed:

250ml egg white
1 fruit
50g oats

Totals: 4322.5 cals // 372.8 protein // 396 carbs // 138.6 fat.

Taking in note im ectomorphic.

Cheers

sundevil#82

looks good, but why trap bar instead of normal for DL'ing? Also, why not throw a little Iso work in there.

_Wolf_

do you expect to gain a lot of strength in 4 weeks?

(yes, sarcastic)

Malley

You can add some strength in 4 weeks. I like to jump into strength then back into size. I would use it for like 6 weeks though.

sdb

andy, you start a new plan and diet every week. have you noticed this?

all you should focus on is eating clean, eating often, and lifting. you're obsessing over this entirely too much.

Big Guns

Buy new clothes!!! you're gonna get HYOOOOOJ

sdb

Striker

x2 man your annoying with all this new shit

Malley

Just stick with something and be consistent and then you ought to know exactly what would work for you.

strawser9

perhaps if he didn't pick shit programs he would be able to stick to something.

I'd quit that too.

you make this more complicated than it has to be.

TRAINING:
PUSH/PULL/LEGS
if you want to do that 2x per week or 1x, completely up to you

DIET:
EAT
EAT
EAT
eggs, steak, chicken, oats, peanutbutter(almonds/walnuts), milk
--aim for 30-40g protein x 5 meals per day + a shake post workout
--don't be afraid of eating carbs, but use quality carbs such as brown rice, oats, sweet potatoes
--have somewhere between 10-25g good fat with every meal (except pre/post workout shakes)...peanut butter, almonds, walnuts, olive oil, fish oil, flaxseed, etc.

YOU do not need to worry yourself AT ALL about "cutting" or "bulking" but instead should focus your attention on eating ~3500 calories daily of the previously mentioned foods. You will see incredible gains over the next year, and many years to come if you stick to this philosophy!

there. finished.

_Wolf_

1.) you can gain strength and diet down at the same time. this is not nuclear science.

2.) you cant gain massive strength in 4 weeks. what little you do gain will be lost (most likely) because of the short span of time you will run the program.

Big Guns

Just do 25mg of D-dol every day for those 4 weeks and watch you strength go through the roof!

1quick1

They say a watched egg doesn't hatch...

_Wolf_

they also tell you not to build bridges in air.