In need of a simple workout and meal plan

**El Capitan** · Apr 17th, 2012, 01:28 PM

Hey guyz

Basically I was wondering if you can help a brother out. I have an exercise ball, mat, dumbells and a barbell with loads of weights, plus a full weight bench with the leg attachment.

My knee is recovering from the op now but I don't want to go too hard on legs just yet, but would be cool to put legs in the routine.

I need a nice, simple routine and meal plan to bulk up on. I can eat whenever really as my work allows me to eat meals when I want, I'd probably prepare them the night before but I have quite a hectic lifestyle so short and simple is the best way for me - I don't care too much if the food is a little dull.

I'd like something that covers maybe 4/5 days a week.

Anyone able to help? :)

Scatman hey hey hey??

Much Love

**Dman** · Apr 18th, 2012, 10:26 PM

To bulk go here http://www.bmi-calculator.net/bmr-calculator/ then take in 500 calories more than you need in a day. High Protein (chicken, fish, steak). Plenty of veggies with your meals. 3-6 meals portioned on whichever theory you subscribe to. It's pretty simple. Just eat plenty of the stuff. Do your bulk on good foods though. A lot of people say it's fine to bulk on fast food and nasty shit, but for a normal guy I think you'd just put on plenty o fat.

As far as exercises go. I would normally say get on the StrongLifts 5x5 routine with some added upper body isolation. But since you are recovering from an injury idk. I would do any leg exercises your doctor has ok'd you to do. You have got to get your strength back as fast as possible. I really don't know what would be best with the stuff you have. Always used a gym. Google homegym workouts? Look up Convict Conditioning or Defying Gravity for some bodyweight stuff? Just remember to work everything in balance, push and pull.

**Moldiver** · Apr 18th, 2012, 10:45 PM

Life weights, eat chicken?

**El Capitan** · Apr 19th, 2012, 08:09 AM

Thanks guys. I've just joined the gym in the end because my home gym just hasn't got everything I want and will get a bit boring on my own, so going to give that a go :)