I have decided to do a quick clean Bulk until late November. My reasoning is that I had put on quite a bit of fat in the past few months and I don't want to let it go to waste.

It is much easier to gain muscle with a bit of a fat pad. More muscle = a faster metabolism. And of course a faster metabolism means faster weight loss.
For those of you unfamiliar with the term bulk, its is basically just a switch to gaining muscle. So I increase my caloric intake and Lift heavy weights in the 8 - 10 rep range to gain muscle(and usually a little fat).

So here is my current exercise brake down:

the first number after an exercise is the Sets the second and third the rep range.

Monday:

Chest/Tris/shoulders

Bench 4x 8-10 (increasing weight each set)
Incline Bench 4x 8–10 (increasing weight each set)
Chair Dips
Triceps Isolation (various exercises)
Shoulder Presses
Y Presses.

Tuesday:

Abs/light Cardio

Wednesday:

Back/Bis

Deadlifts 4x 8-10 (increasing weight each set)

Chin ups and pull ups

Bicep Curls ( lots of variations 8 -10 rep)

I sometimes throw in a few Rows but so far the heavy deadlifts leave my back pretty shaky so i don't want to over do it.

Thursday: Abs/Cardio or rest

Friday:

Legs/back

Squat 4x 8-10(increasing weight per set)
Leg Raises
Pull Ups Chin Ups
Calf Work (various exercises)

Saturday:

Rest or Cardio

Sunday:

Rest

I throw in some different muscle groups here and there if i feel up to it. Like some Chest Flys on Fridays or Bench.

I have Increased my Protein and Calorie Intake to match my Goal of gaining some weight.

My diet changes a lot and isn't 100% steady but it seems to work ok.

I gained a few lbs these past 2 weeks putting me at 206lbs. All of my Free weight exercises have increased dramatically. But i have a harder time with body weight exercises (lost 1 rep on my pull ups)

My current plan is to Gain weight for a few weeks and then Start a P90X 90 day modified routine to loose the fat for next spring.

If you have any questions leave comments.

Diet and Exercise Week 4 and 5 is a post from: Unlocking the Human Potential - Emerald Wolf

The velocity diet is pretty simple. You drink a protein shake/mrp(meal replacement) for every meal and that's it. Its a way to loose some quick weight and shrink your stomach while still getting enough protein and other beneficial ingredients to maintain muscle.

Long term this diet is of course bad. But short term or even just replacing 1 meal its actually a good idea. So my plan for this week is to replace all my lunches with protein shakes/mrps. That should cut down on lunch hunger after that week is over and make it easier to eat smaller healthy portions.

My new supplements and protein should be arriving today.

I ordered:

CytoSport Muscle Milk, 2.47 Lbs, Cake Batter: Best tasting protein powder ever. I eat it with my oats in the morning or if I want to enjoy a shake and not chug it.

USPlabs Jack3d, 225 Grams, Lemon Lime: My Sp250 is running low so I ordered some of this to replace it. I haven't tested it yet but I have heard great things about it.

Dymatize Elite 12 Hour MRP, 20 Packets, Fudge Brownie These are great for days when I don't have time to make a certain meal. Provides all the nutrition I need without all the junk around it. Also needed for the velocity diet.

Diet and Exercise Week 2 is a post from: Unlocking the Human Potential - Emerald Wolf