Coming out of this slump I’m prepping to load up quality mass and begin building density. I’ve been fortunate to figure out how to beef up quick but I am very aware that when the time comes I’m going to hear “what do you take bro?” regularly. There’s some expectation that I’m going to say I drink 12 protein shakes a day and inject test in my right cheek to get big. I wish it was that easy. I’m going to go ahead and beat y’all to the punch and lay out what I do in full detail. This time around I am making some adjustments and sometimes things vary but this is my guideline. Side note EVERYONE IS INDIVIDUALIZED. WHAT WORKS FOR ME MIGHT NOT WORK FOR SOMEONE ELSE. (Shocker) I eat a ton and bust my ass in the gym. That’s the secret. I don’t even drink protein powders. Everything I consume has a purpose and that’s all there is to it, from the workouts to the food. Enjoy

Food:

Meal 1: 1 cup of Oatmeal with Peanut Butter and Egg whites or no PB and 4 whole boiled eggs

Meal 2: 1 cup cooked barley, 6 oz. of chicken breasts, veggie (broccoli, asparagus, or Brussel sprouts

Meal 3: (post workout) Cup of rice or quinoa with a can, or two, of tuna

Meal 4: Light carb and protein source both of which varry

Snacks in between include rice cakes, cream of wheat, crackers, more tuna or boiled eggs depending on how I feel.

Supplements:

Multivitamin, Fish oil, Ashwaghanda Root

Pre-workout, psychotic at the moment

Creatine – 1 tsp daily

Power greens

Intra workout I use BCAA’s with the creatine and a dash of pink Himalayan salt

The Routine:

I do a Push/Pull Spit that entails

A: Chest, Tricep, Shoulder Press movements, Quads and Calves

B: Bicep, Back, Specific Shoulder Movements, Traps and Hamstrings

I do these 4 days in a row varrying the excercise then do a day of strength training classic compound movements. I use the extra days as rest days in between as needed and my volume is typically 2 sets to warm up per exercise followed by 2 all out working sets at high intensity. I choose 2 exercises per body part but 3 for chest. I have reduced my volume and increased frequency for the time being. I incorporate cardio and abdominals 2-3 times a week post workout or on a rest day. This is very intuitively based training so not recommended for someone who hasn’t worked out before.

So that’s what I do, in a nutshell. Any questions feel free to fire away.