young_squatter 
"I want to Gain Muscle."
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Split is:
Chest/Arms
Legs/Calves/Traps
Ba ck/Shoulders
I do this on a rotation, M, T, TH, F.
Diet: 2550-3000 Calories a day
Workout Days: I aim for a 40/40/20 ratio, im big on high protein.
Cardio Days: I set protein at 2 x bodyweight, fat is the same as workout days and carbs make up the rest of the calories.
Off Days: I set protein at 2 x bodyweight, fat is the same as cardio/workout days and carbs make up the rest of the calories.
*With the diet the calories are low at the moment since coming off a cut, but they will be raised. On cardio days I eat 250 less cals then a workout day and off days I eat 100 less calories then a cardio day. |
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