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Workout Thread III (pg. 101)
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| Nrg2Nfinit |
| quote: | Originally posted by sugardevill
At 145lbs you should b consuming 2320 calories
220 grams of protein
305 grams of carbs
25 grams of fat
If anyone is interested my BF bought the tri pack of the Muscletech GAKIC, LEUKIC, AND CREAKIC and will be testing it out tomorrow. This includes a training program and diet for 15 days. It promises to pack on atleast 10lbs of muscle, so my BF will be following EVERYTHING to a T and will be posting the results on bodybuilding.com and I'll get the results posted on here. |
that seems awfully low period.. i can do that pretty easy.. i really want to bulk up
lets say 1450 cal for sleeping and functioning
500 cal for daily activity
300 cal for excercise
that puts me up at around 2250 cal to maintain my weight
now knowing that 1 lb of fat is = to 3500 cal, it means that im going to need a high surplus of calories to gain mass. even more then 3500 cal per week (1 lb of fat) if im going to want to gain a lb of muscle per week.
Usuallly though its about putting on any mass and then cutting down as i understand it.
hitting 3500 calories a day would be optimal i think.. giving me a surplus of around 700 calories per day to be converted into mass. I have no problem getting rid of fat due to my high metabolism. putting it on and making room for extra muscle.. thats a different ball game lol.
also, id be intrested to see how that product works out for your bf, please post the results in this thread thanks. |
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| sugardevill |
| quote: | Originally posted by Nrg2Nfinit
that seems awfully low period.. i can do that pretty easy.. i really want to bulk up
lets say 1450 cal for sleeping and functioning
500 cal for daily activity
300 cal for excercise
that puts me up at around 2250 cal to maintain my weight
now knowing that 1 lb of fat is = to 3500 cal, it means that im going to need a high surplus of calories to gain mass. even more then 3500 cal per week (1 lb of fat) if im going to want to gain a lb of muscle per week.
Usuallly though its about putting on any mass and then cutting down as i understand it.
hitting 3500 calories a day would be optimal i think.. giving me a surplus of around 700 calories per day to be converted into mass. I have no problem getting rid of fat due to my high metabolism. putting it on and making room for extra muscle.. thats a different ball game lol.
also, id be intrested to see how that product works out for your bf, please post the results in this thread thanks. |
you should try keeping a food journal for every morsel of food that goes in your mouth for a week then total up all calories ect etc with the Complete Book of Food Counts.
You can do it pretty easy, yes, but ARE you doing it?
Granted your metabolism is high, but unless u actually take note of everything sometimes we tend to miss those calories we thought got consumed. I used to do that all the time until I journaled my food. |
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| stren |
| quote: | Originally posted by Nrg2Nfinit
ok thats my stats right now
145 lbs in the morning.. havent been really hitting the weights very hard but am giong to start up again in september. I need to get those arms and shoulders bigger |
u look good karim. The kida look i wanna get |
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| Nrg2Nfinit |
| quote: | Originally posted by sugardevill
you should try keeping a food journal for every morsel of food that goes in your mouth for a week then total up all calories ect etc with the Complete Book of Food Counts.
You can do it pretty easy, yes, but ARE you doing it?
Granted your metabolism is high, but unless u actually take note of everything sometimes we tend to miss those calories we thought got consumed. I used to do that all the time until I journaled my food. |
yea ive done journals before it definatley helps to get a good estimate of what contains how many calories. Ive learned to underestimate my calories to give myself some leeway. I can see in the case of trying to lose weight, it would be more necessary to overestimate your calories.
As all calories arent idealy consumed it depends on your metabolism type. so journals can only be so accurate. Ill probably try a journal again to make sure im not fooling myself with my intake, thats not a bad idea.
| quote: | Originally posted by stren
u look good karim. The kida look i wanna get |
thanks took me a bit to get up to that, but i established about 50 % of my gains in the first 2 months of working out and dieting. These workout threads have been useful in benchmarking progress and comparing routines |
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| Orbax |
my daily diet right now:
Morning:
7:00 AM:
wake up
7:30 AM:
-8oz water with 1 scoop phosphagen elite
-12 oz water with 2 scoops of whey protein
10:00 AM:
-Zone Perfect protein bar
-12 inch hoagie sammich loaded with deli meat.
-1 quart carrot juice
11:30 AM:
-6 inch sammich usually just different meat to mix it up
1:00 PM:
-other half of sammich
-beef teryaki bowl with veggies. eat all of it.
-1 quart of bolthouse farms' Perfectly Protein drink mix.
3:00 PM:
-2 scoops of protein
-1 scoop phosphagen
5:00 PM:
- 6 inch subway with tons of meat and veggies
-12 oz viatamin water
8:00 PM:
-1 scoop protein
9:30 PM:
sleep!
I put on about 20 lbs in 20 days on this. A good amount was water weight from the creatine in phosphagen, but ive shed my water weight and am at 179 lbs now.
so thats a 15 lb gain over 23 days. Ive been having awesome work outs and lots of rest between them. only in the gym 3x a week max.
rawr |
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| sugardevill |
| whats your training split for the 3 days Orbax ? |
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| Nrg2Nfinit |
good diet looks like your hitting close to 3000 calories with that
it looks like your only drinking around a litre of water.. maybe that should be upped with the creatine intake. either way it seems your getting good results. |
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| sugardevill |
| quote: | Originally posted by Orbax
my daily diet right now:
Morning:
7:00 AM:
wake up
7:30 AM:
-8oz water with 1 scoop phosphagen elite
-12 oz water with 2 scoops of whey protein
10:00 AM:
-Zone Perfect protein bar
-12 inch hoagie sammich loaded with deli meat.
-1 quart carrot juice
11:30 AM:
-6 inch sammich usually just different meat to mix it up
1:00 PM:
-other half of sammich
-beef teryaki bowl with veggies. eat all of it.
-1 quart of bolthouse farms' Perfectly Protein drink mix.
3:00 PM:
-2 scoops of protein
-1 scoop phosphagen
5:00 PM:
- 6 inch subway with tons of meat and veggies
-12 oz viatamin water
8:00 PM:
-1 scoop protein
9:30 PM:
sleep!
I put on about 20 lbs in 20 days on this. A good amount was water weight from the creatine in phosphagen, but ive shed my water weight and am at 179 lbs now.
so thats a 15 lb gain over 23 days. Ive been having awesome work outs and lots of rest between them. only in the gym 3x a week max.
rawr |
This contains roughly around 3775 calories, and I stopped counting the protein around the 275 mark:D |
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| Nrg2Nfinit |
| quote: | Originally posted by sugardevill
This contains roughly around 3775 calories, and I stopped counting the protein around the 275 mark:D |
see this is what im talking about underestimating my calories ;) |
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| Floorfiller |
here's a glimpse at what's to come in the next couple of months from me. not starting everything hardcore until next week because i'm leaving friday for vegas for the weekend.
DIET:
Protein - 50%
Carbohydrates - 35%
Fats / Oils - 15%
Daily Intake:
2400 cals
1 gallon of water
2 multi-vitamins
Protein: 2400 x .5 = 1200 cals p / 4 = 300 grams / 6 = 44 grams per meal + 36 grams extra for after workout
Carbs: 2400 x .35 = 840 cal c / 4 = 210 grams / 6 = 30 grams per every meal + 30 extra for before workout
Fats: 2400 x .15 = 360 cal f / 9 = 40 grams / 3 = 14 grams per every other meal
Wake Up:
Stretch: 20 mins
Cardio: 45 mins
Meal 1:
2 scoops of protein powder (44 grams p)
1/4 cup of grapenuts (~30 grams c)
1 tblspn flaxseed oil (14 grams f)
cals = 176p + 120c + 126f = 422 cals
Meal 2:
2 scoops of protein powder (44 grams p)
1/4 cup of grapenuts (~30 grams c)
1 multi-vitamin
cals = 176p + 120c = 296 cals
Meal 3:
2 scoops of protein powder (44 grams p)
1/2 cup of grapenuts (~60 grams c)
1 tblspn flaxseed oil (14 grams f)
cals = 176p + 240c + 126f = 542 cals
Workout: 60-90 mins
Meal 4:
3 1/2 scoops of protein powder (80 grams p)
1/4 cup of grapenuts (~30 grams c)
1 multi-vitamin
cals = 320p + 120c = 440 cals
Meal 5:
2 scoops of protein powder (44 grams p)
1/4 cup of grapenuts (~30 grams c)
1 tblspn flaxseed oil (14 grams f)
cals = 176p + 120c + 126f = 422 cals
Meal 6:
2 scoops of protein powder (44 grams p)
1/4 cup of grapenuts (~30 grams c)
cals = 176p + 120c = 296 cals
any thoughts? haven't completed decided on the positioning of my fat meals yet...so could still change a bit.. |
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| CranberryJuice |
i told u drinking 1 gallon of water a day would make u sick or have stomach problems yesterday !
dont u want to listen to me?!!!!!!:mad:
fine no more bisous !
:p |
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| Masonious |
| quote: | Originally posted by CranberryJuice
i told u drinking 1 gallon of water a day would make u sick or have stomach problems yesterday !
dont u want to listen to me?!!!!!!:mad:
fine no more bisous !
:p |
a gallon of water is quite a bit and will dilute the hydrochloric acid in your stomach, making digestion difficult. If your protein intake is super high, a lot of water is good because it will help flush out much of the toxins created by high amounts of protein in your system. If you are eating fruits and vegetables, you should need no more than a couple quarts of water per day unless you’re really going to town in the gym and losing moisture there.
Also, unless you're wicked hung over or something, stay away from the Gatorade, lots of sugar :/ |
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