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Workout Thread IV (pg. 3)
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| Zoso |
Concerning diet, let me give you a general layout that I follow each day. Bear with me.
Breakfast 6am: skim milk and Multigrain Cheerios, skim milk plus whey protein powder (1 scoop at 20 grams per scoop)
Snack 8am: banana
Snack 9am: skin on almonds, pecans, and unsalted dry roasted peanuts
Snack 10am: salad (romaine lettuce, tomatoes, cauliflower, broccoli, carrots, shredded cheese, and a touch of ranch dressing)
Lunch 11am: I eat with my grandmother every day, so lunch there consists of stewed beef, salmon patties, or chicken breast with green beans, steamed broccoli, whole kernel corn, stewed potatoes, etc. "Soul food," but she cooks very lean.
Snack 2:00pm: raisins or strawberries or apple
Supper 5:00pm: another meat (grilled salmon steak, baked chicken, etc.) with brown rice and vegetables
Snack 8:00pm: skim milk and Rice Chex or Multigrain Cheerios
Also daily: water, 1 cup of black coffee, 2 cups of plain green tea
I feel like I eat all the damn time! |
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| Orbax |
| quote: | Originally posted by Zoso
Concerning diet, let me give you a general layout that I follow each day. Bear with me.
Breakfast 6am: skim milk and Multigrain Cheerios, skim milk plus whey protein powder (1 scoop at 20 grams per scoop)
Snack 8am: banana
Snack 9am: skin on almonds, pecans, and unsalted dry roasted peanuts
Snack 10am: salad (romaine lettuce, tomatoes, cauliflower, broccoli, carrots, shredded cheese, and a touch of ranch dressing)
Lunch 11am: I eat with my grandmother every day, so lunch there consists of stewed beef, salmon patties, or chicken breast with green beans, steamed broccoli, whole kernel corn, stewed potatoes, etc. "Soul food," but she cooks very lean.
Snack 2:00pm: raisins or strawberries or apple
Supper 5:00pm: another meat (grilled salmon steak, baked chicken, etc.) with brown rice and vegetables
Snack 8:00pm: skim milk and Rice Chex or Multigrain Cheerios
Also daily: water, 1 cup of black coffee, 2 cups of plain green tea
I feel like I eat all the damn time! |
thats probably still about 2300 calories. You burn 300 calories a day just by fidgeting, imagine what a good work out is. Swimmers eat 5-8000 calories a day, I rocketed up in weight eating 4-5000 a day. You could probably stand to have a couple extra shakes or meals in there. |
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| Zoso |
From what I'm reading, I really need to calculate my 1 rep max on all my lifts and work in the 90% range, correct? At this point I'll have to be honest and say that I don't have a clue what my 1 rep max is on ANY of my exercises. Damn, I need a bench with a rest for a straight bar. :(
I am t3h n00bl4rz. |
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| Orbax |
| quote: | Originally posted by Zoso
From what I'm reading, I really need to calculate my 1 rep max on all my lifts and work in the 90% range, correct? At this point I'll have to be honest and say that I don't have a clue what my 1 rep max is on ANY of my exercises. Damn, I need a bench with a rest for a straight bar. :(
I am t3h n00bl4rz. |
My max on barbell is like 220 but dumbells is about 170. just figure out what your DB max is and add like 30 lbs |
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| Arbiter |
| quote: | Originally posted by Zoso
Concerning diet, let me give you a general layout that I follow each day. Bear with me.
[...]
I feel like I eat all the damn time! |
The first thing that occurs to me when I read that diet is that it is a fairly low-fat diet. You are eating frequently (and that's good!) but the caloric density of what you're eating is pretty low. That's great if you're trying to lose weight, but when you're trying to build muscle you really don't want to be in a caloric deficit - and if you're working out with high intensity on that diet, you may well be.
I think that adding a bit more in terms of cheese, egg, and/or red meat (especially on the actual days you lift) might help you reach your goals while boosting your protein intake a bit as well. "The rule" for protein is that you want to be eating 1 gram of protein for every pound you weigh per day. If you're going to add more calories to your diet, I suggest you approach it incrementally because going overboard may lead to unnecessary gains in non-lean mass.
Of course, if you're willing to put on some fat along with the muscle and then cut the fat afterwards, you may find that this will allow you to obtain faster progress in terms of building muscle for the price of not looking cut 365 days out of the year. Most bodybuilders and strongmen use this method and if you've seen a lot of bodybuilders when they're not near a competition (I roomed with one) you'll notice they carry a fair amount of fat on them most of the time. I wouldn't recommend this for someone who isn't pretty advanced in most aspects of diet and exercise, though. |
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| Zoso |
| I would not say that I am "advanced" at all, sir. But I thank you for your insight, nonetheless. |
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| Arbiter |
| quote: | Originally posted by Zoso
I would not say that I am "advanced" at all, sir. But I thank you for your insight, nonetheless. |
Yeah that's why I suggested that you approach any dietary changes in fairly small increments. If you're keeping a log of your progress (and you should) then you can try to measure the effects of any change after a few weeks, which should give you a starting point to decide whether you need to scale things back, add more, or stay the same. You can learn a lot just by keeping a good log and experimenting with different methods, and you'll grow more comfortable with tweaking your own diet and routine as you gain more experience. |
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| stace |
I ache something chronic after getting back to the gym this week.
Kinda like the pain, feels like the workout actually did something.
Ultimate gain = uber flat tummy! :D |
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| Boomer187 |
i tried it orbax, and i am kinda motivated.
altho I miss my eyebrows :( |
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| ak87 |
your all flexing in your pictures
post up pics in a relaxed state
thats wat u truly look like
edit:
for a good bodybuilding website for good supplements and GREAT advice, go to
http://www.bulknutrition.com
ive found lots of information there
p.s. thats not an advertisement!! |
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| Ygrene |
| quote: | Originally posted by ak87
your all flexing in your pictures
post up pics in a relaxed state
thats wat u truly look like |
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