help with first diet plan....
11-19-2006 02:24 PM
You're welcome Bandit. It's no problem man. Let's see, a clean bulker... Once you get down to your target bodyfat % (which should be under 10%), we can start with this:
1 cup oatmeal cooked
12oz. skim milk
1 scoop whey (you can put this in the milk if ya want)
1 South Beach Meal Replacement Bar
1 cup brown rice
4 pieces wheat bread
4oz. chicken breast
1 cup fat-free cottage cheese
1 sweet potato
Meal 5 (pre-workout)
Meal Replacement Shake (12oz. skim milk, 1/2 cup dry oatmeal, 1 scoop whey protein, 1/2 medium banana, 1 tbsp. peanut butter. Blend it up with like 12oz. of ice, and voila. 550cal, 12.5g fat, 69g carbs, 43g protein.)
Meal 6 (post-workout):
1 Meal Replacement Shake/Smoothie at your gym immediately following your workout. Go for two scoops of protein.
Meal 7 (Dinner):
8oz. Extra-Lean Ground Beef
3 biscuits of Shredded Wheat
2 Sweet potatoes
2 cups brocolli
Meal 8 (before bed):
1 cup oatmeal (cooked)
2 scoops whey protein in water
1 cup brocolli
Meal 9 (middle of the night):
1 scoop whey protein in water (this is optional, but I would recommend it. If you go to bed at 10:00, wake up around 2 and take this one. It'll help you to stay anabolic through the night.)
Make sure that you're supplementing a solid multivitamin (gnc ultra mega gold or something of the like), fish oil, flaxseed oil, and that you're getting a good source of BCAA's. I would take 1g of fish oil and 1g of flaxseed oil with meals 3, 5, and 6.
Also, go ahead and quit the cardio completely at this stage. We're starting off right around 4000 calories here, which isn't a whole lot for you. Cardio's just gonna work in reverse on your growth. So, cut it out for your bulk. Just be as intense as possible on your lifts. If you want, I'll post my leg routine for you, it'll help to keep you lean. Heh, and I hear ya on the cottage cheese. It sucks! lol
11-19-2006 02:27 PM
Let me know when you start so that we can track your growth at two week intervals. We may need to bump up your caloric intake in the first couple of weeks.
11-21-2006 01:13 AM
down to 10% bodyfat damn.....i guess i have to stick to the cutter and wait on the bulker i figured since its winter time i could try to add some pounds and start cutting in jan or feb what do u think? im at 18% bodyfat as of today the cut diet is working great ......oh yeah post that leg workout would like to take a look at it ....ive been thinking of trying DC training but i dont want to try it while cutting
11-24-2006 12:18 PM
Ok, here's the leg routine. Sorry that I haven't gotten back to ya in a couple of days, it's been pretty wild over here. lol
Squat (20, 15, 10, 8, 6)
Hack Squat (4 full reps, 10 half reps, 4 full, 10 half) x3
Seated Leg Curl (12)
Sissy Squat (12)
Leg Extension (12)
Walking Lunges (10 back and forth) x3
Hip Abductor/Adductor (20 on each)
Standing Calf Raises (12) x4
Donkey Calf Raises (12) x4
And there ya have it. This routine isn't for everyone... take it easy your first time in. Heh, you might be able to rock on through it your first time, I dunno. For me, it starts to wear on me about the time I get to the walking lunges. It's a killer workout. Keep it as heavy as ya can and give it hell.
11-24-2006 02:02 PM
If you like Mexican food the cottage cheese is MUCH better if you spice it up a little with some jalapenos and/or salsa. It's even good in a pre-bed salad using the cottage cheese and salsa as the "dressing".
Originally Posted by bandit9308
Cottage cheese is an awesome pre-bed source of protein (as its casein), so it's worth eating if you can find a way to down it.
Whey really isn't too great at bedtime because it spikes in just a couple hours.
11-24-2006 03:47 PM
Whey's not terrible before bed if you're getting up after sleeping for a few hours and taking another scoop. But yeah, casein is better before bed as it is processed slower.
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