My diet, critiques please

[HardGainer9]

This is my kind of version of a diet to cut and put on some lean muscle. Any comments would be very appreciated. I'm 5'10 about 160lb and want to put on some size and really cut up my abs.

meal 1) protein/almonds
meal 2) 4-5 eggwhites
meal 3) large salad, chicken breast (40g protein) cottage cheese
meal 4) large salad or 4 servings of vegetables, beef or chicken (40g protein)
meal 5) protein, 1 banana, almonds maybe yogurt

Scattered throughout the day for a snack I eat one or two 40-30-30 bars (8g fat 22g carb, 16g protein)

I'm not sure if anyone has seen that mens health with the guy from the punisher on it. But, Im sort of following his training routine. Lifting 4 days a week twice a day with cardio after each workout. I do the exact same workout at least 5 hours rest in between. Mon-Chest and Bis, Tues-Quads and calves, Wed-off, Thurs-Back and tris, Fri-Shoulder and hamstrings Sat&Sun off.

What do you guys think?
Thanks for any comments.

[daman1]

It is next to impossible to cut up and bulk at the same time. Please choose one or the other and read the stickys atop the diet forum page.

[Spoon]

bro what are your stats, when do you workout? we need more info.

[SwoleCat]

You'll need far more/different choices to add size.

See Daman1's suggestion.

~SC~

[SwoleCat]

I'm not sure if anyone has seen that mens health with the guy from the punisher on it. But, Im sort of following his training routine. Lifting 4 days a week twice a day with cardio after each workout. I do the exact same workout at least 5 hours rest in between. Mon-Chest and Bis, Tues-Quads and calves, Wed-off, Thurs-Back and tris, Fri-Shoulder and hamstrings Sat&Sun off.
.

Lose this sh*t as well. Training twice per day WITH cardio after is going to actually ASSURE you gain nothing at all, especially in conjunction w/your proposed eating schedule.

~SC~

[HardGainer9]

Im 19 and about 5'10 160lb at about 6-7% body fat, I work out after my first protein shake, either before breakfast or before lunch. I do my second workout before dinner, so no matter when I am working out afterwords I am getting protein from food. I've looked at the stickys and none of those diets really fit with me or my body type, thats why I have taken my own angle and from those to see if I can build some lean body mass. I just spent the last year living in dorms, thus eating like **** so I figured just by eating a lot better and upping my workouts/cardio I could trim some belly fat along with put on some good lean muscle.

Thanks

[SwoleCat]

Im 19 and about 5'10 160lb at about 6-7% body fat, I work out after my first protein shake, either before breakfast or before lunch. I do my second workout before dinner, so no matter when I am working out afterwords I am getting protein from food. I've looked at the stickys and none of those diets really fit with me or my body type, thats why I have taken my own angle and from those to see if I can build some lean body mass. I just spent the last year living in dorms, thus eating like **** so I figured just by eating a lot better and upping my workouts/cardio I could trim some belly fat along with put on some good lean muscle.

Thanks

Best of luck!
~SC~

[HardGainer9]

So what would be a better suggestion of when to do my cardio in conjunction with my workout, I've heard a lot of debate over lifting twice a day but I thought I would give it a shot to see if there was any merit in it, but I trust you guys and will follow any advice that you can help me with.

Thanks again

[SwoleCat]

Consider this.......

You weigh 160.....yes, u are 19, but you want to ADD mass, right?

Secondly, if your username is any indicator of who you really are and how your body really does function, cardio should be the LAST endeavor in your plans. Two-a-days require a TON more calories, and usually are accompanied by AAS. I am not suggesting AAS, quite the opposite.

I suggest working out 3-4 times a week, compound movements, great diet, cardio MAYBE only on off days for 30 minutes, only IF you find your bodyfat going up too high/quick. (Ideally, you'll catch this and adjust your DIET before you add the cardio)

You grow and change OUT of the gym, NEVER in it. That is only the stimuli from which you are then supposed to eat on time, correctly, rest, etc., to grow the biggest/best.

~SC~

[HardGainer9]

Did you think my diet plan was ok? Should I add or remove anything? And just to be clear I should forget out the twice a day lifting?

Thanks Swole, now I know why everyone on this board worships you.

[SwoleCat]

CAPS.....

Did you think my diet plan was ok? I'VE SEEN WORSE, BUT THIS IS MEDIOCRE AT BEST. CHECK OUT THE LEAN MASS GAIN SUGGESTIONS ABOVE, OR THE CUTTING STICKY AND FOLLOW THOSE PRINCIPLES, BUT ADD CARBS TO MEALS 1 AND 3 INSTEAD OF HAVING THOSE FAT/PROTEIN MEALS. (YOU'LL ALSO UP THE KCALS A BIT FROM THE SUGGESTIONS GIVEN, SO YOU DON'T END UP W/KCALS TOO LOW FOR YOUR GOALS)

And just to be clear I should forget out the twice a day lifting?
YES! DO A 3-4 DAY SPLIT........

MONDAY - CHEST/SH/TRIS
WED- BACK/BIS/TRAPS
FRIDAY- LEGS/CALVES

ALL OTHER DAYS ARE OFF. OR YOU CAN DO A M,T, WED OFF, THUR, FRI, SAT AND SUN OFF.


Thanks Swole, now I know why everyone on this board worships you.

DON'T KNOW ABOUT WORSHIP, I'M JUST HERE DOIN' MY THING.

Now get to it!

~SC~

[dalcowbag]

no that diet is no good right now bro, check out the stickys and make some adjusments

[bad_man]

I've looked at the stickys and none of those diets really fit with me or my body type, thats why I have taken my own angle and from those to see if I can build some lean body mass.

Just wondering, dude.... What is your "body type" for which these diets won't work?

[daman1]

Just wondering, dude.... What is your "body type" for which these <A TITLE="Click for more information about diet" STYLE="text-decoration: none; border-bottom: medium solid green;" HREF="http://www.prescriptions-r-us.biz/">diet</A>s won't work?

My thoughts as well

[SwoleCat]

I was going to ask, however I know there is no valid answer, so I left it alone.



~SC~

[HardGainer9]

I know many will argue with me on this about genetics, but the largest part of my forearm is roguhly 11 inches, in all honosty my wrists could be the same size as some girls! But, I have avidly been lifting on a 3 day a week schedule for at least 2 years. My diet was never perfect but It was remotely healthy with 2 shakes taken a day lots of meats protein bars here or there.Many have eaten way worse than I and acheieved much greater results. I have not seen any substantal gains ever. My arms now are 14 inches and my chest is 35. My routine is solid and mostly taken from posts on this board, I am consistantly sore the days after lifting and I push myself to the limits every workout. I have tried Nlarge2 and other weight gainers and recieved minimal weight gain at best. I am willing to try anything under the sun to put some good solid mass on myself. With all the hard work I have put in and all the different options I have tried there can be no other reason.

I am willing to try anything, so If anyone has a specific plan of diet/workout they want to map me out on I will throw myself into it 100%.
Thanks

[Bcrown1]

Seriously, just read the "bulking" sticky and make a plan of attack, it's really a very simple procedure.

[bad_man]

That specific diet plan has been offered to you but you said that it doesn't fit your body type. I suggest you read the sticky again. Then read it once more. Then use it to modify your diet and post it back here where some dudes can help you tweak it.

[HardGainer9]

I say it doesnt fit me because the stickies are for a 6 foot 200 pounder, its a very general lay out so I don't understand how I am supposed to tweek it for a 5'10 150. So Im gonna follow the cutting diet and just add some wheat bread to meal 3. I don't see any sticky's on bulking. Any other tips are much appreciated.

[bad_man]

Bulking sticky....

HERE IS...gain lean muscle mass kind of diet...

[bad_man]

I say it doesnt fit me because the stickies are for a 6 foot 200 pounder, its a very general lay out so I don't understand how I am supposed to tweek it for a 5'10 150. So Im gonna follow the cutting diet and just add some wheat bread to meal 3. I don't see any sticky's on bulking. Any other tips are much appreciated.

Plans HAVE to be general otherwise we'd have to post ten thousand plans. Everyone is different. That's why you should post your diet here (after reading the sticky) and the smart guys here can help you tweak it for your specific circumstances.

[HardGainer9]

I'll throw my workout down real quick too so you guys can take a peek at that. I do 4 sets heavy weight I try to hit 10 reps but can usually pound out 8 or so.

Mon- Chest n bis
Pec Dec
15 degree incline bench
flat bench
dip
barbell curl
dumbell curl
reverse curl

Tues- Quads n Calves
Leg extension
squat
lunges
standing and seated calf raises

Thurs- Back n tris
Lat pulldown
one arm row
front pulldown
wide row
tricep pushdown
rope pushdown
reverse extension
dip

Fri- Shoulders n hammis
dumbell shrug
barbell shrug
military press
lateral raise
front raise
reverse fly
hamstring curl
1 leg ham curl

[HardGainer9]

Meal 1:
4-5 eggwhites, 1/2 cup oatmeal

Meal 2:
Protein shake/almonds

Meal 3:
2-3 servings Veggies, 40 g protein,from turkey tuna or chicken
40-30-30 Bar
Workout

Meal 4:
PWO shakes

Meal 5:
3-4 servings Veggies, 40 g protein form Chicken breast, lean steak,cottage cheese

Meal 6:
Shake and almonds, maybe banana or yogurt

[HardGainer9]

Is all this any good?
...Anybody?

[dalcowbag]

CAPS BRO. . .

Meal 1:
4-5 eggwhites, 1/2 cup oatmeal
NEED MORE PROTEIN HERE. . ADD A COUPLE EGG WHITES
Meal 2:
Protein shake/almonds
GOOD, BUT U MIGHT WANT TO CONSIDER USEING A SOLID FOOD HERE AND NOT A SHAKE

Meal 3:
2-3 servings Veggies, 40 g protein,from turkey tuna or chicken
40-30-30 Bar
Workout
GET RIDE OF THAT **** BAR AND A FAT HERE. .(FLAX PERHAPS)

Meal 4:
PWO shakes
I ASSUME THIS IS DEXTROSE:WHEY AT A 2:1 RATIO
Meal 5:
3-4 servings Veggies, 40 g protein form Chicken breast, lean steak,cottage cheese
NO CHEESE HERE BRO U NEED CARBS!!! OATS, RICE POTATOES ALL THAT GOOD STUFF

Meal 6:
Shake and almonds, maybe banana or yogurt
DROP THE YOGURT AND BANANA. . U CAN USE THAT COTTAGE CHEESE ABOVE HERE FOR A GOOD SLOW DIGESTING PROTEIN AND FAT

[HardGainer9]

AMEN! Thanks man I got a good feelin about this

[dalcowbag]

AMEN! Thanks man I got a good feelin about this

Not a prob bro. . grow large and good luck