Revised Diet Please Critique
- 05-31-2008, 03:57 PM
Revised Diet Please Critique
I'm 5'11 169~ 22 years old.
My BMR is 1845.05 According to the website and I'm looking to hit 160~ And around 7-8%BF
My Diet Is looking
2566 Cals Total
331 G Protein
52 G Fat
187 G Carbs
30g+ fiber a day
I'm on Multi vit/ Magnesium / Bcomplex / FlaX seed / Dhea / And vit E/ And aminos with Arginine.
Meal 1 BreaKfast
2 Tbsp canola oil
5 eggs 2 whole
2 Pieces of whole grain Bread or Oatmeal depending on fiber intake. Both Added a Tbsp of Honey/Cinn for Increased Fiber.
3 Flax oils
Protein shake w/ Milk
1 cans of tuna
1 cup of oatmeal
protein shake 2 tbsp natty pb w/ Milk
Greek Salad 1 chicken breast
3 flax oils
1 chicken breast
protein shake w/ Milk
And i Included my The cals for each food, Eating.
Anything would be great. Ive been doing 1 On 2 off
Morning Lift: Chest Tris Shoulders Lats Abs
Afternoon: Back Bis Forearms Legs Abs Cardio 30Mins
Day off2: Cardio 25-30mins.
Im still going up in numbers but does it look like i will continue to get to 7-8%, I would love to add Sesamin Oil + Cla when i get the $$. And im seeing just results, just asking the population, because you guys are always helpful.
2 Whole Eggs
Cal From Fat 80
Total fat 9G
12 G Protein
3 Egg whites
Total Fat 0g
Wheat Bread Slice
150 From Fat
1 Cup Oatmeal
1 Can tuna
2 Chicken8oz Breast
45 Cal fat
63Cal 17g carb
18cal/4g Fiber/5g carb
24 Cal/76mg sodium/4g carbs/3g fiber
Day 1: Burning ~400+1302+1845 <running+workingout+bmr
Burn About 3457
Day 2: Burning ~1845
Burn About 1845
Day 3: Burning ~1845+400
Burn around 2245
So in a week i Eat
Burn About ~
3457+1845+2245+3457+1845+2245+ 3457 +3850 For sleeping + 500-1000 Other Misc. .22901-23401
Should i maybe up the intensity of the cardio?
- 05-31-2008, 09:50 PM
05-31-2008, 10:39 PM
Diet looks pretty solid. Besides the listed mushrooms and such are you taking in any other vegetables (broccoli, asparagus, etc)? Also what type of protein shake is in meal 7?
However can you elaborate on your training split, I am a little confused on what you are doing (from what you wrote I took it as you are doing 1 on 2 off double workouts hitting each body part in those 2 sessions). If thats the case how has that been working?
05-31-2008, 11:24 PM
Broccoli potatoes,Lettuce, peas, corn, I do diff varieties so my diet stays fresh, and for my training it looks like this
And the routine is going sickly good strength and numbers still going up these are the older #'s and will be be up bout 10-15~ on everything within 2 weeks.
Meal 7 Protein is Whey + Soy Due to the fact i need some cash before i pop some Casein protein b4 bed :-/
And im possibly going to add in Molasses instead of Honey to my diet About same carbs~ but more Potassium
One Day (Double) on & Two Off
One Day on with cardio 30mins
Dayoff with cardio 30 mins
Morning Chest Shoulders Tris Abs
Incline Press Db 4x6 50 50 55 55
Decline BB 4x6 50 50 60 70
Decline Fly 4x8 15 15 15 15
Shoulder Press 5x6 60 60 70 70 70
Lat raise 4x6 20 20 25 30
Shrugs 4x6 70 70 75 75
Bar Shrug 4x10 80 80 80 80
Rear Delt Db 4x8 15 15 20 20
Tri pushdown 4x12 60 60 60 65
Tri extension 5x6 55 60 65 70 75
kickbacks 2x15 20 20
crunches with ab ball and weights 4x20
crunches ball behind neck 3x15 <-medicine ball
leg raises on bench 5x15
Afternoon Legs Bis Abs Forearms
Leg Press 5x6 90warmup 110 130 180 200 220
Leg Extension 5x6 50 60 70 70 70
Leg Curls 4x8 50 50 60 60
Calf raises w/ Db 4x10 60 60 65 70
Wide grip pull-down 5x6 80 80 100 120 120
Rows 5x6 140 160 180 180 180
Reverse grip pull-down 4x6 50 60 70 80
Obliques with ab ball and med ball 5x20
Side Bends 4x10
Stabilizers 4 @ 30 seconds
Bicep Hammer curls 4x6 35 40 45 50
Concentration Curls 4x6 20 25 30 30
palm toward body 1x10 25
Straight bar/easy curl bar 4x6 50 50 50 50
Forearm curls 4x12 40 40 45 50
w/ straight bar 3x15 30 30 30 40
And Just added in Deadlifts Yesterday,
Used to 450x6 :-O
05-31-2008, 11:34 PM
If its working than more power to ya, very unique training split though.
As far as pre bed, you don't have to to use a powder. If you want just pick up some cottage cheese and do that (I personally do fat free cottage cheese with either almonds, flax, or natty pb and broccoli).
Keep it up man and you will be at 7%.
05-31-2008, 11:41 PM
Thank ya and i used to do the cottage cheese thing but my god did it KILL ME lol, gag reflex+ cottage cheese = ya... lol
And in 8weeks we'll see the major change
06-02-2008, 11:52 PM
06-18-2008, 12:37 PM
Jesus christ! how many sets are you doing per workout???
Talk about overtraining your ass off... if i did that my muscle mass would be gone from the cortisol shooting the hell up regardless of food intake.
06-18-2008, 07:51 PM
Haha, Ya i but my strength was going thru the roof on this routine in just 2 weeks i went up from 60-70's in barbell shoulder presses to 90-100's :P but i changed it up now since im shooting for one muscle group a week for the maximal growth but it was a fun routine while it lasted
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