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Bulk-Up Program!

The bodybuilders' most common pastime, trying to increase the efficiency of his/her program to maximize muscular gains. Here is my favorite: It is based on six meals per day, and training 4 times per week.

By: Bryan Locke

The bodybuilders' most common pastime, trying to increase the efficiency of his/her program to maximize muscular gains. I design all my programs on my own and they are customized to my liking so some aspects of this program may not suit you.

It is based on six meals per day, and training 4 times per week. I've put a lot of research into designing this total program, and will keep a week by week journal of my training and progress.

Meal Plan

    Meal One Calories Carbs Protein Fat
    2 egg whites 24 0 7 0
    1 whole egg 72 0 6 10
    Instant oatmeal 176 36 4 2
    10 oz nonfat yogurt 146 25 10 0
    1 banana 90 23 1 0
    8 oz Milk 166 12 9 2
    8 oz orange juice 54 14 1 0
    TOTAL 728 110 38 14
     
    Meal Two Calories Carbs Protein Fat
    1 1/4 cups Vector 275 52 13 3
    120 g tuna 100 0 25 1
    8 oz milk 166 12 9 2
    8 oz orange juice 54 14 1 0
    TOTAL 595 78 48 6
     
    Meal Three Calories Carbs Protein Fat
    85 g spaghetti noodles 301 63 10 1
    1 tuna sandwich 153 2 26 6
    1 bran muffin 146 27 4 3
    16 oz orange juice 218 48 1 1
    TOTAL 818 140 41 11
     
    Meal Four (pre-workout) Calories Carbs Protein Fat
    1 bran muffin 146 27 4 3
    1 banana 90 23 1 0
    8 oz orange juice 54 14 1 0
    TOTAL 290 64 6 3
     
    Meal Five (post-workout) Calories Carbs Protein Fat
    What ever is cooked -- -- -- --
    2 protein shakes 214 5 46 1
    8 oz milk 166 12 9 2
    8 oz orange juice 54 14 1 0
    1 apple 50 13 1 1
    16 oz milk 332 24 18 4
    16 oz orange juice 108 28 2 0
    TOTAL 704 + 70 + 67 + 6 +
     
    Meal Six Calories Carbs Protein Fat
    1 protein shake 107 2 23 1
    1 apple 50 13 1 1
    8 oz milk 166 12 9 2
    8 oz orange juice 54 14 1 0
    TOTAL 377 41 34 4
     
    DAILY TOTALS 3512 + 393 + 234 + 44 +

    Note: The plus signs signify the addition of nutrients from meal five's main dish.

Supplementation Program:

    Workout Days
    Morning: 2 Vanadyl Ph
    1 tsp Glutamine
    Pre-Workout: 2 Xenadrine NRG
    1 Serving of Creavol ATP
    Post Workout: 2 Servings of Protein
    1 tsp Glutamine
    1 serving of N-Large 2
    Evening: 2 Vanadyl Ph
    ? tsp Glutamine
     
    Non-Workout Days
    Morning: 1 Vanadyl Ph
    Evening: 1 Vanadyl Ph

Workout Routine

Hydration Procedure

This hydration procedure demonstrates the correct timing to consume water before, during and after a workout. This is a bare minimum of water consumption.

    TimeAmount
    2-3 hours before workout Approx. 24 oz
    15-30 minutes before workout Approx. 16 oz
    Every 15-20 minutes during workout Approx. 8 oz
    After workout Approx. 16 oz

    Train safely, effectively and most importantly, keep it natural.

Bulk-Up Program!
iplocke@nf.sympatico.ca

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