Super Sonic's Super Journal!!!

[SuperSonic]

I Plan To Follow A Bulk/Cut Diet Which Will Go Something Like ....

• Bulk From April - September
• Cut From October - January
• Bulk From February - May
• Cut From June - September

I Looked At A Few Journals On Here And Took Bits And Pieces From A Few Whilst Adding My Own Touch To It

Start Date
Monday 20th April 2009

Goals

• Gain Mass
• Maintain Fitness
• Cut
• Repeat

Diet

Breakfast - Large Bowl Of Porridge (100g Oats +250ml Semi-Skimmed Milk +1tsp Honey +Handful Of Raisins) + 1 Slice Toast With Peanut Butter + Multi Vitamin + 2 Omega 3 Capsules.

Mid-Morning - Protein Bar + Piece Of Fruit + Nuts

Lunch - 100g Pasta/Rice + 150g Chicken/Turkey/Fish + Fruit

Mid-Afternoon - Protein Shake (40g Whey + Water) + 4 Rough Oatcakes

Pre-Workout - Scrambled Eggs (4 Whole Eggs) + 3 Slices Toast + Creatine Drink

Post-Workout - Protein Shake (40g Whey + Creatine + 40g Maltodextrin)

Post-Workout Meal Approx 45 Mins PWO) - 100g Pasta/Rice + 125g Mackrel + Piece Of Fruit + Low Sugar Yogurt

Night Time - 50g Quark With Sugar Free Jelly Powder

* All Meals Are An Outline And May Be Changed For Something Similar To Allow Variation In Diet *
** Plenty Of Water Will Be Consumed Throughout The Day **


Training


Momday - Legs/Shoulders
Squats
Lunges
Calf Raises
Arnold Press
Power Clean
Dips
Shrugs

Tuesday - Rest

Wednesday - Cardio (OutDoor) or Rugby Training or 5 A Side Football

Thursday - Back/Biceps
Deadlifts
BOR's
Pullups/Chin Ups (Alternate Weekly)
Hamer Curls
EZ Bar Curls
One Arm Preacher Curls

Friday - Chest/Trieps
DB Flat Bench Press
DB Incline Flyes
Jump Push Up
Tricep Dips
Close Grip Bench Press
Skull Crushers

Saturday - Cardio (OutDoor) or Rugby Match or 5 A Side Football

Sunday - Rest

* I Realise Cardio Is Not Great For Bulking However I Need To Do It In Order To Remain Fit For Rugby - On Days This Occurs Calorie Intake Will Be Increased*

** Cardio Session Duration = 1-2 Hours / Weights Session = 1-1.5 Hours**

Supplements

• Strawberry Whey Protein
• Creatine Monohydrate (Will Be Cycling)
• Protodioscin
• Multi Vitamin Tablets
• Omega 3

** Creatine Monohydrate Cycle **

• Week 1 = 30g Per Day
• Week 2 = 15g Per Day
• Week 3 = 10g Per Day
• Week 4 = 5g Per Day
• Week 5 = 0g Per Day
• Week 6 = Start Over From Week 1

Before, During And After Pics To Be Added/Updated In Album

[kalmis]

Good luck with the journal mate.

You fan of the Service Games mascot? I've always preferred him over the fat Italian plumber.

[Was_once_fat_dave]

Zool all the way for me!!!

For a standard PPL split that looks ok, never been a fan of them myself, nowt against them, just allways prefered FBs.

Diet looks ok too, just missing the red meat. Cant beat a steak with your pwo meal!!!

edit:

Also theres loads of research out there that shows you dont need to cyThink either gareth83 or CoN normally pop up with the links to it. Just come off it for a week or so when you want to loose the bloat, ie hols

[kyle_d]

Hi mate, just a few quick things i noticed. I may be wrong though im a newbie.

-I think you may be doing too much bicep work? From what iv read, you only really need to do good pull ups and a bit of curling. And focus on deadlifts.

Are you progressing each workout or do you do the same weights each time? With me, if i manage 10 faiiirly easily i will add 2.5kg for my next set i will never do 3 sets of a weight i feel comfortable with. If you up the weight 2.5kg for each set and you only manage 10/9/8 for example then next time you go you can use the same weights and try get 10/10/10. This way your arms never get used to a certain weight. And you feel good when you beat something each workout.

-Also, id focus more on deadlift and forget about BORs as to me it looks like the same sort of thing. Again i dont know much this is just what i thought.

-Maybe you should have a protein meal as your first meal then the oats meal after? Again, this is what i do. I have scrambled eggs every morning for breakfast as soon as i get up.. and if i go to the gym within a couple of hours of getting up i eat a bowl of porridge just before i set off.

edit - just looked back at your diet, in my opinion i would swap your pre workout meal with your breakfast. I dunno about all the supplements but id have protein when you get up and carbs before you go to the gym.

Get some weight/reps figures up from an actual workout lets see what your doing

Make sure you take paper + pen into the gym and write everything u do down, it really helps to motivate you keeping track

[SuperSonic]

kyle - it is a fact that protein intake prior to the gym is just as important as protein intake after the gym - studies showed that people who consumed protein on both occasions made better gains than those who just consumed it either pre workout or post workout.

I am a huge fan of the mascot kalmis - he owns mario in every way