Progress & Goals
132 Lbs.
LEAN BODY MASS
17.2 Lbs.
BODY FAT
PROGRESS HISTORY


Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Bulk Routine
My Bulk Routine
5 Days a week
Monday
Chest / Bi / ABS
Tuesday
Back / Tri / Sides
Wednesday
Legs / Cardio
Thrusday
Shoulders / Bi / ABS
Friday
Chest / Tri / ABS
Sat & Sun off
Exercise Details
Chest
Flat Bench Press
Incline Bench Press
Decline Bench (or Dumbbell) Press
Dumbbell Incline (or Flat) Bench Press
Dumbbell Fly (or Machine Fly)
Cable Overhead (Upper Chest) or (Overhead Dumbbell)
Back
Barbell Row (or) Barbbell One Arm T-Row
Bent Over Two Dumbbell Row
Stiff legged Deadlift
Dumbbell Kneeling One Arm Row
Pullups or Chinup
Back Extension
Cable Pullover or Seated Cable Rows
Shoulders
Barbell Rear Delt Row
Barbell Shoulder Press
Arnold Dumbbell Press
Alternating Deltoid Raise
Bent Over Side Lateral Raise
Clean And Jerk
Dumbbell Shrug (Traps)
Cable Lateral Raise (or) Dumbbell Raise
Legs
Lying Reverse Leg Curls
Seated Leg Curls
Calf Raise Machine
Smith Machine Full Squat
Dumbbell Lunges (or walking Lunges)
Leg Press
Lunges
Biceps
Alternate Hammer Curl
Dumbbell Biceps Curls Or Barbell Drag Curl
Wide-Grip Standing Barbell Cur Or Standing Cable Curls
Barbell Preacher Curl
Triceps
Cable Rope Overhead Triceps Extension or Standing Bent-Over One-Arm Dumbbell Triceps Extension
Dumbbell One-Arm Triceps Extension or Weighted Dips
Skull Crusher (Lying Triceps Press)
Reverse Grip Triceps Pushdown or Triceps Pushdown
ABS (i do 20 mins) most of what i do:
Alternate Heel Touchers
Barbell Side Bend
Cable Crunch
Crunches
Reverse Crunch
Decline Oblique Crunch
Dumbbell Side Bend
Flat Bench Lying Leg Raise
Knee/Hip Raise
Leg Pull-In
Russian Twist
Standing Cable Wood Chop
My Nutrition Philosophy View My Full Nutrition Philosophy
4 Healthy Meals Per Day To Help Me Bulk
My Current Nutrition Program
Breakfast: 4 white egs 1 whole, 2 Banans 60gr of White Lebanese Bread 2TBS Nutella or Pure Honey
Lunch: Coocked food usually it's includes meat, chicken, fish or beans.
After Workout: 1 Scoop of Protein (ON Gold or BSN usually)
Dinner: 2 Steaks + Salad or Chicken Breast with garlic, or Tuna or Fish.
Calories to reach on cut 2400c on bulk 3200c
On cut
Intakes:
Protein: 150g
Carbs: 280g
Fat: 80g
On Bulk
Protein: 180 - 200g
Carbs: 413g
Fat: 100 - 120g
My Supplement Philosophy View My Full Supplement Philosophy
My Stack
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My Motivation Philosophy View My Full Motivation Philosophy
The best motivation i can get are from Pre workout like DS Craze and the Internet amazing quotes
Alcastive Embrace and love your body, it is the most amazing thing you'll ever own!
Jun 10, 2013 | LikeAlcastive updated his weight from 148.9 Lbs. to 145.4 Lbs., a 3.5 Lb. loss in 10 days.
Jun 7, 2013 | Like


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Alcastive updated his weight from 145.4 Lbs. to 149.2 Lbs., a 3.7 Lb. gain in 11 days.