Patrick's skinny to athletic summer bulk

Plan Details

The Patrick's skinny to athletic summer bulk routine by PatrickBell is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

Push/Pull split hitting each body part twice per week. If a day off was needed it was day 6 in order... Read More

Push/Pull split hitting each body part twice per week. If a day off was needed it was day 6 in order to take 2 consecutive days off. Supplements: -Multi vitamin -Fish oil -Creatine -Protein Daily Requirements: -Gallon of water Breakfast: 4-5 whole large eggs scrambled w/ avocado, bell pepper, spinach, onion, garlic, & cheese, 1 piece/cup of fruit, 1 slice whole wheat toast, skim milk, 1/4 cup of almonds -multi vitamin + fish oil Snack: 6-8oz lean meat, 1 cup veggies, carbs (1 cup of rice, 8oz sweet potato) Lunch: 6-8oz lean meat, 1 cup veggies, carbs (1 cup of rice, 8oz sweet potato) -multi vitamin + fish oil After Work: Meal Replacement Shake w/ creatine or -2 whole large eggs + 1 piece/cup of fruit + 1 handful of nuts Pre-Workout: Meal Replacement Shake w/ creatine or -2 whole large eggs + 1 piece/cup of fruit + 1 handful of nuts Post-Workout/Dinner: 8oz lean meat, 1 cup veggies, 1/4 cup almonds, carbs (1 cup rice, 8oz sweet potato) -multi vitamin + fish oil Starting Weight: ~155lbs Target Weight: 180lbs Daily Goals: Calories: 20 per pound of body weight = 3,100 total calories Protein: 1g per pound of body weight = 620 calories or 155g protein Fats: 25% of calories = 775 calories or 86g fat Carbs: remaining calories = ~1,700 calories or 425g carbs