I'm 33 years old 85kgs (187lbs), 5'11' and got a slightly visible 6 pack. My current maintainace daily calorie intake is aprox 2000.
However I intend to gain lean mass by about 5kgs (12lbs) in the next 4-6months. I have increased my calorie intake by extra 500 perday with a Max's sugar free mass gainer.
I train 3 times a week + 3X 20min abs sessions on my off days without any cardio.
Mon & Fri ( Full Upper Body 70-90 mins) :
Chest: 3 sets of dumbbell flys, 8-12 reps per set with 60s between sets. 3 sets of dumbbell press, 8-12 reps per set with 60s between sets.
Triceps: 3 sets of french press, 8-12 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets
Back: 3 sets of overhand pullups (pull-ups), 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets.
Shoulder: 3 sets of side raises, 8-12 reps per set with 60s rest between sets. 3 sets of reverse flys, 8-12 reps per set with 60s rest between sets.
WED (40mins)
Legs: 3 sets of Leg press 8-12 reps per set with 60's rest between the sets.
6 sets of lunges, 8-12 reps per set with 60s rest between sets
4 sets Standing Calves raises, 10-15 reps per set with 60's rest between the sets.
Tue & Thurs & Sat ( Abs)
10 min warm up on a treadmill or cycling.
5 sets of crunches , 6- Max reps per set with 60's rest between the sets.
5 sets of hanging leg raises , 6-Max per set with 60's rest between the sets.
Sun : Off ( Cheat day)
Supplements :
Gold Standard 100% Whey - 3 shakes a day @ 30g each
Max's Super size ( Suger Free) - 1 shake a day
Jack3d Pre workout - twice weekly on upper body days
Waxi Maze post work out 3 times a week on work out days.
Multi Vitamin.
USP Anabolic pump carb blocker
additionally I eat 4 small meals throughout the day with 30% Protien 60% Carbs 10% Fat.
I hope to achieve a lean -muscular Michael Klim alike "swimmer's" physique. Since this is my first attempt of a gaining cycle, any feedback is highly appreciated from experienced trainers.