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MakeMeBig
02-06-2007, 01:02 PM
Shedule/Nurtion

6:45am: 1scoop whey, multivitamin, glutamine, nitric oxide
23 grams protein
3 grams carbs
110 calories

7:00am: Weights

7:45am: 2 scoops whey, 1 scoop creatine, BCAA's, flax seed
46 grams protein
38 grams carbs
300 calories

8:00am: Cardio

9:45am: 4 oz. beef, 1/2 cup rice
23 grams portein
34 grams carbs
350 Calories

12:00pm: 4 oz chicken, 1/2 cup rice
23 grams protein
34 grams carbs
300 calories

2:00pm: 1 scoop whey
23 grams protein
3 grams carbs
110 calories

4:00pm: 1 can of tuna, 2 pieces of light wheat bread, 1 piece fat free cheese
34 grams protein
19 grams carbs
260 calories

6:00pm: 4 oz. beef, 1/2 cup rice
23 grams protein
34 grams carbs
350 calories

8:00pm: 4 oz chicken, 1/2 cup rice
23 grams protein
34 grams carbs
300 calories
1
0:00pm: 1 scoop ceasin
23 grams protein
3 grams carbs
110 calories

Total Protein: 241 grams
Total Carbs: 202 grams
Total Calories: 2180

Monday-Chest/Triceps
Bench Press 3X10
Incline Press 3X10
Pectoral Flies 3X10
Tricep Pushdown 3X10
Tricep Pull down- 3X10
Upright Tricep Extensions 3X10
Incline Crunches 3X10

Tuesday-Legs/Shoulders
Hack Squat 3X10
Leg Extension 3X10
Leg Curls 3X10
Machine Shoulder Presses 3X10
Dumbell Shoulder Presses 3X10
Front/Side Lateral Raises 3X10
Calve Raises 3X10

Wednesday-Back/Biceps
Lat Pull Down 3X10
Bent Over Row 3X10
Stiff Legged Deadlift 3X10
Machine Curls- 3X10
Alternationg Curls 3X10
Incline Curls 3X10
Incline Crunches 3X10

Thursday-Chest/Triceps
Bench Press 3X10
Incline Press 3X10
Pectoral Flies 3X10
Tricep Pushdown 3X10
Tricep Pull down- 3X10
Upright Tricep Extensions 3X10
Clave Raises 3X10

Friday-Legs/Shoulders
Hack Squat 3X10
Leg Extension 3X10
Leg Curls 3X10
Machine Shoulder Presses 3X10
Dumbell Shoulder Presses 3X10
Front/Side Lateral Raises 3X10
Incline Crunches 3X10

Any thing I should tweak here or there? I think It will be a good start. I really value all of the opinions on this board so any input would be great.

ScottC
02-06-2007, 01:35 PM
:eek: Ack! That post is kind of hard on the eyes!

Can you seperate things a little bit, make it a bit easier to read?

MakeMeBig
02-06-2007, 01:39 PM
:eek: Ack! That post is kind of hard on the eyes!

Can you seperate things a little bit, make it a bit easier to read?

There ya be. Sorry about that.

DarinK
02-06-2007, 01:53 PM
What kinds of fats are you eating? According to your calories you are eating around 45 grams of fat, but you didn't mention what, only flax post workout. Olive oil, fish oil, and natural peanut butter are all good sources. Also no fats post workout, save that for the next meal.

nithos
02-06-2007, 01:55 PM
Default reply:

You seemed to have forgotten to list your veggies and EFA sources.

No dips, pullups, conventional squats or deadlift in your lifting routine.

MakeMeBig
02-06-2007, 02:04 PM
Default reply:

You seemed to have forgotten to list your veggies and EFA sources.

No dips, pullups, conventional squats or deadlift in your lifting routine.

I eat no vegetables. I seriously cannot stomach anyone worth eating. I feel the same way with egg whites.

I know they are good for you but I cannot force a significant amount down with out throwing up. Any tips for the taste?

What do you suggest for EFA's? And How much?

Dips and pullups. I physcially cannot do either of them. Not a single one. I have no idea why. Also I dont have a partner to help me with either.

The gym I workout at does not have barbell weights or a squat rack so those are out of the question.

MakeMeBig
02-07-2007, 01:36 PM
Bump

nithos
02-07-2007, 01:42 PM
I eat no vegetables. I seriously cannot stomach anyone worth eating. I feel the same way with egg whites.

I know they are good for you but I cannot force a significant amount down with out throwing up. Any tips for the taste?
Sorry, going to have to ask you to man up. You are not 5 anymore. Try different cooking styles, different seasoning, anything. I can eat raw spinach by the truckload, but don't like steamed spinach.



What do you suggest for EFA's? And How much?
You want to get 3-6g of EPA/DHA a day. Almonds, walnuts, and avocados are my primary source besides fish oil.



Dips and pullups. I physcially cannot do either of them. Not a single one. I have no idea why. Also I dont have a partner to help me with either.

Start doing negatives, these are two of the best strength building exersizes you have available. Put them to good use.



The gym I workout at does not have barbell weights or a squat rack so those are out of the question.
Ouch, but you can still do the movements with dumbbells.

MakeMeBig
02-07-2007, 02:16 PM
Sorry, going to have to ask you to man up. You are not 5 anymore. Try different cooking styles, different seasoning, anything. I can eat raw spinach by the truckload, but don't like steamed spinach.


You want to get 3-6g of EPA/DHA a day. Almonds, walnuts, and avocados are my primary source besides fish oil.


Start doing negatives, these are two of the best strength building exersizes you have available. Put them to good use.


Ouch, but you can still do the movements with dumbbells.

Where would suggest supplementing them into my diet? What kind? Spinach?

How bout the EFA's? With every meal?

Could you tell me more about negatives?

Is everything else up to par besides that? Carbs, protein, calories, timing of the meals, etc.?

Thanks.

MakeMeBig
02-07-2007, 04:56 PM
Bump

zaxx19
02-07-2007, 05:24 PM
Personally I would add some natural PB and some Feta cheese or olive oil to your diet......with your build you shouldnt fear fat like alot on here do especially if you arent cutting. Its gonna help you get thicker and stronger, I am just assuming thats a goal.

Got to add some veggies man, but hey your an adult you know that im not gonna brwobeat you about it.

try adding some broccoli to the rice and beef it goes very naturally with hoisine sauce or something like teriyaki.

Maybe try a prefab stir fry kit once a day.......they are pretty affordable and at least youll be getting a couple servings of veggies that way.

Ever tried a chicken caesar salad? or a Chef/Cobb salad with hard boiled eggs mixed in....again at your weight you can add alot to a salad and still be ok.