Diet for size start 3/14/11

[MxxC82]

TweetSo I start Monday with a "bigger me" diet along with my 10wk. sidekick, I read baby1's post on the Ultimate BB Diet Plan and thought i would give it a go for the next 10 weeks, although i am not sure i can stuff that much food in me without exploding

-here is my current stats:
weight:193lb.
height:5'8"

-current weekly routine at gym; fast cardio for 2min. warm up every day:
MONDAY- chest/biceps 4 sets/5reps. each per group with 1RM

TUESDAY- legs squats, press, front raise, hack, calve raises; 4sets each with 8 reps./set

THURSDAY- back 5 sets/ 5reps. each with 1RM

FRIDAY- shoulders 5 sets/ 5reps. w/ 1RM

SATURDAY- triceps 5 sets/ 5reps.

Sunday/Wed.= rest



MEAL 1: Breakfast
1 banana
1-2 pack instant oatmeal
2 boiled eggs
1 pc. wheat toast
1 cup of milk
multi vitamins
milk thistle
NAC


MEAL 2:
1 cup of fruit
1 protein shake mixed w/water


MEAL 3: lunch
baked chicken or can-o-tuna
rice or potato
mix veg. or salad


MEAL 4:
peanut butter sand. on wheat


GYM- 5:30pm followed by protein shake


MEAL 5: dinner
Baked chicken, tuna, or beef
potato, or rice
mixed veg. and/or salad


MEAL 6
2 boiled egg whites
1 whey/casein shake



Please note that Mon./Wed. nites i attend school therefore meal 5 is shifted later or I go to Subway before school and have a foot long dbl. meat on wheat with all veggies and minimal sauce.

Please by all means help with adjustments and pointers/advice ect. ect.

Sunday is usually rest day, BUT i usually ride my dirtbike so i consider that a little cardio i typically ride for 3-4 hours.

[MxxC82]

Tweetplease note that i also drink a minimum of 6 bottles of water throughout the day also.

[alluprbdy]

TweetOk well to start from the top, can you give more details on the workouts? Also 5 reps is a little low, I prefer the 8-10 rep scheme. If you want a better diet critique you need to list how much pro/car/fat is in each meal.

[alluprbdy]

Tweet

Pro/Carb
MEAL 1: Breakfast
1 banana (use 1/2 the banana 20g of carbs in 6" of banana)
1-2 pack instant oatmeal (make sure this isnt the sugary flavored bs)
2 boiled eggs (4 eggs whites scrambled at most 1 yellow)
1 pc. wheat toast (ditch this)
1 cup of milk (replace with shake w/ water)
multi vitamins
milk thistle
NAC

Pro/Fat
MEAL 2:
1 cup of fruit
1 protein shake mixed w/water (Eat real food here, Id like to see a pro/fat meal here i.e. sausage, chicken hot dogs, chicken breast and cashews, etc)



Pro/Carb
MEAL 3: lunch
baked chicken or can-o-tuna on bread?
rice or potato
mix veg. or salad (remove)

PRE WRKOUT PRO/CARB
MEAL 4:
peanut butter sand. on wheat (remove not a diet food)
replace with 4oz steak, potatoes, green beans, and a shake w. water)

PWO PRO/CARB
GYM- 5:30pm followed by protein shake (dbl shake with dextrose or malodextrin)

PPWO PRO/CARB
MEAL 5: dinner
Baked chicken, tuna, or beef
potato, or rice
mixed veg. and/or salad see meal 3 comments


MEAL 6
2 boiled egg whites
1 whey/casein shake (Real food and make it pro/fat you need more fat)



Please note that Mon./Wed. nites i attend school therefore meal 5 is shifted later or I go to Subway before school and have a foot long dbl. meat on wheat with all veggies and minimal sauce.

Please by all means help with adjustments and pointers/advice ect. ect.

Sunday is usually rest day, BUT i usually ride my dirtbike so i consider that a little cardio i typically ride for 3-4 hours.

you need to list times, also doesnt look like its gonna be enough cals either. Calculate your harris benedict bmr to find your maintanence cals. I can give some insight tommorow but its almost 4 and i'm beat.

[MxxC82]

Tweet

Ok well to start from the top, can you give more details on the workouts? Also 5 reps is a little low, I prefer the 8-10 rep scheme.Elaborate on what details, curls, press, ect. ect.?

If you want a better diet critique you need to list how much pro/car/fat is in each meal.Will be grocery shopping today for meats and carbs., gotta look into how much i am using this week so i can adjust, usually i try to keep the protein solid and 5oz. a serving.

is this what you are looking for? Also, for meal three i do not plan to include bread. Basically i should not have any veg. during meals?

MEAL 1: 9am

MEAL 2: 11:15am

MEAL 3: 1:30pm

MEAL 4: 4:15pm

MEAL 5: 8pm

MEAL 6: 10pm

[alluprbdy]

Tweetyes elaborate as far as what you actually do, and 1rm is going to be too much to recover from on a weekly basis need to take it a little easier. I'd add another meal in there and tighten up time between meal 3 meal 4 as well as meal 4 and meal 5. If your gonna make a pro/carb meal out of the tuna make it with low fat mayo. Green beans are veggies and I put them in your pre wrkout meal. Add up your pro/carbs/fats. I'd be in shock if that diet was over 2800cals. Also calc ur BMR as I said above thats what you will use to build your diet.

[MxxC82]

Tweet[QUOTE=alluprbdy;951098]yes elaborate as far as what you actually do, and 1rm is going to be too much to recover from on a weekly basis need to take it a little easier. I'd add another meal in there and tighten up time between meal 3 meal 4 as well as meal 4 and meal 5.QUOTE]


i can take out the 1RM.

ROUTINE:

chest/biceps:
Flat bench/incline/decline/fly's/cable machine to finish

seated curls/dumbell curls/hammer curls/concentrated curls

back:
low rows/lat pull downs/wide rows/backward raises/shrugs for traps/close and wide grip pull ups

shoulders:
military press/front raises/side raises/ bent over raises/cable machine

triceps:
weighted dips/dumbell behind head/tricep press/skull crushers/cable machine


my meal gaps will change due to my store closing later and me getting to the gym later. My BMR is 1942.

[alluprbdy]

Tweet[QUOTE=MxxC82;951106]

yes elaborate as far as what you actually do, and 1rm is going to be too much to recover from on a weekly basis need to take it a little easier. I'd add another meal in there and tighten up time between meal 3 meal 4 as well as meal 4 and meal 5.QUOTE]


i can take out the 1RM.

ROUTINE:

chest/biceps:
Flat bench/incline/decline/fly's/cable machine to finish

do either flys or cables not both

seated curls/dumbell curls/hammer curls/concentrated curls

do dumbell or hammer not both your over training.

back:
low rows/lat pull downs/wide rows/backward raises/shrugs for traps/close and wide grip pull ups

Not sure what you mean by a low row, do chins not pull ups youll hit the back way better, backward raise? also you have nothing here for lower back, so add deadlifts into your routine


shoulders:
military press/front raises/side raises/ bent over raises/cable machine

side raise or front not both, cable machine? are you doing more raise with that? if so cut them off as well

triceps:
weighted dips/dumbell behind head/tricep press/skull crushers/cable machine

do behind head dumbell or skull crushers, again cable machine? not sure what excercise you are doing on it. However add close grip bench, like the dips, skullcrushers, and maybe a pushdown if you think your body can recover quick enough. I do my dips at the end unweighted to avoid over training

my meal gaps will change due to my store closing later and me getting to the gym later. My BMR is 1942.

You are def over training and BMR seems low to me for your weight, I cant remember mine off hand but I'm around 2600ish.

[alluprbdy]

TweetAnd wheres the leg day?

[MxxC82]

Tweet

And wheres the leg day?

legs are on Tuesday, i gave a description in my second post of the workout.



TUESDAY- legs: squats, press, front raise, hack, calve raises; 4sets each with 8 reps./set

is it possible to substitue carrots for green beans?

[alluprbdy]

TweetOkay front raise? Is that what ur calling leg extension? Heres how i would change legs day:

squats, leg press, stiff legged deads, lunges, calf raises.

As far as carrots i dont kno to tell ya the truth bc im not a carrot guy myself. However i have heard they are not as good a carb as green veggies. Do you like peas?

[alluprbdy]

TweetOkay front raise? Is that what ur calling leg extension? Heres how i would change legs day:

squats, leg press, stiff legged deads, lunges, calf raises.

As far as carrots i dont kno to tell ya the truth bc im not a carrot guy myself. However i have heard they are not as good a carb as green veggies. Do you like peas?

[MxxC82]

Tweet

Okay front raise? Is that what ur calling leg extension? Heres how i would change legs day:

squats, leg press, stiff legged deads, lunges, calf raises.

As far as carrots i dont kno to tell ya the truth bc im not a carrot guy myself. However i have heard they are not as good a carb as green veggies. Do you like peas?

Leg extention is correct, sorry about that. I thought i would mix up the meal plan every so often by changing the carb in M4 (meal 4). I think this is gonna turn out to be a beneficial bulk cycle for me!

[daved150]

Tweetstill just dosnt seem like enough food/protien to me...i'm 5'8 and 220 and i eat alot more just to maintain...1 can of tuna for meal 3...thats like 30grams protien? if bulking you need about 300grms protien a day in my experience (1.5grams per body wieght)....obviously it can be lower here and there, but thats my rule of thumb.
as far as workouts, when trying to gain mass, i stick too the 5-8 rep range with 2-3minutes between sets...when cvutting i work it up to 12-15 and 90sec rests. this will be the first year i add cardio to that (biotch getting old)

[MxxC82]

TweetI am trying to eat as much as i can, i have only been on this since Monday but i fill like i can eat a little more than normal after a few days, just gotta adjust and add a little more each day i guess. I am gonna back off the Xtra heavy weight that way i can add 2 more reps/set. Eat/Eat/Eat/Gym/Eat/Eat/Eat/Sleep repeat!

The thing i find most amusing about this bulk diet is all the grief i get at work. I work with a bunch of lazy, unhealthy douches that try and nag everyone else to try and feel good about themselves and they always talk shit about me eating all day, I laugh because I am the best looking and in best shape of them all, funny cause i used to be flabby like them. I gotta a mission and it ain't 12oz. curls while sucking down donuts!