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11-22-2005, 08:02 PM #1Associate Member
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Diet and Test for a stagnant trainee...
I am training this guy at my gym and I need your help. He's about 6'1 and a light 165, prob. 8-9%. Claims he used to bench around 315 a few years back (he's 35 now) but cut his weight (from 225) lost bf and lost a ton of strength. He routine is decent, does cardio in the am 5-6 days a week, trains 5x a week, but is really weak now (bnch around 185 max)
Anyways, he's taking 250 test/enth weekly injections and 300-400eq
I put him on this diet, what do you think......
cardio
6am
75g carbs
50g pro
3-5 g fat
900
20g fat
40g protein
10g carb max
noon
same as 9
300
same as noon
530 train
pw shake - 100g carbs/40g pro
830
75g carbs
40g pro
3-5 fat
BED
if he trains in the am, it would be the same meal 1, but would finish off the days with meals like at 9 and noon.......
250-275g carbs daily
300g pro
50-75g fats
lean mass?
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11-22-2005, 08:35 PM #2
Well I think that it is a good diet. But 6'1" 165......IMHO I don't think the A.M. cardio is necessary. He has to be pretty darn skinny. With that good CLEAN diet. He won't put on fat. How many Cals total?
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11-22-2005, 09:53 PM #3
Yep, I'd drop all cardio completely. It will only be running glucose levels low, which need to be high to promote muscle growth. If you have him stick to a good diet (as the one you noted), he will stay lean and still have significant gains in LBM. Remember, when bulking...except for the FEW with awesome genetics, it is normal to maintain 12-17% BF. If his BF starts to increase as time passes, then you include light cardio or adjust the diet. Good luck!
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11-22-2005, 10:12 PM #4
Just a side note...I'd "recommend" to him that he supplement with a higher dose of Test.
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11-22-2005, 10:38 PM #5AR's Salad Tossing Connoisseur
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Originally Posted by Austex
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11-23-2005, 01:10 AM #6
hes 35 and is that small and lost all that strength and size? maybe its his diet and training? and if i were him id get my test levels tested before running that gear, he could already have declining natural test levels. just my opinion though.
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11-23-2005, 01:31 AM #7
Why is he still doing all that cardio if he wants to gain weight? He shouldnt even say the word cardio anytime soon
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11-23-2005, 08:28 AM #8Associate Member
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Originally Posted by chest6
lean meats
cottage cheese
veggies
peanuts,almonds,fish oils
oats (foundation of his carb intake)
brown rice
yams
egg whites
skim milk
low carb wraps
non fat cheese
ezekiel bread
and a TON of splenda....lol
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11-23-2005, 08:37 AM #9
Winny, somehow I'm thinking that this friend is you, would I be wrong on that guess?
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11-23-2005, 09:40 AM #10AR Hall of Fame
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"I have a friend".........
U have to love those kind of posts!!!!!
It's strange to me that you are helping someone else w/a diet, but you are struggling every other day to nail down your own protocol. Not a flame, merely an observation.
~SC~
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11-23-2005, 09:42 AM #11AR Hall of Fame
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I would also tell him that if he needs help, he should hire a nutritionist or personal trainer.
That is the advice I would give to him if you are really wanting to help him. Have him take some initiative since it's his body/life/goals/etc.
~SC~
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11-23-2005, 09:55 AM #12
Tell him to register here.
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11-23-2005, 10:08 AM #13Originally Posted by BDMF
Good point.
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11-23-2005, 11:25 AM #14Associate Member
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its not me.....I know it sorta looks like it, but it's not...I'm actually up 6lbs since I myself neixed cardio.......I think this diet, wil help....you guys helped me by using this approach....
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11-23-2005, 11:29 AM #15AR Hall of Fame
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Just have him try it and you can tell him how to adjust it, as you already know what's ideal and what isn't. Seeing as you're WELL educated from all of the helpful posts here you've received, he should be under pretty good guidance.
~SC~
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11-23-2005, 11:46 AM #16Originally Posted by SwoleCat
HAHAHA! I dont know flex2winny very well so im not tryin to come off like im laughin at him...but was that sarcasm or are you bein serious swole?
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11-23-2005, 12:41 PM #17Originally Posted by kaptainkeezy04
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11-23-2005, 03:19 PM #18AR Hall of Fame
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Technically, he does possess all of the information that he needs to know. (From a myriad of diet issues/scenarios/etc.) He's heard respones to the different questions/scenarios a plethora of times, and that's actually good in theory. The only thing left to do w/that information obtained, is to put it into actual practice. Execute, take notes, adjust when needed, etc. He would ideally have the subject start w/something, be consistent for a marked period of time, analyze the results, etc. It's all a process.
~SC~
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11-23-2005, 04:01 PM #19Associate Member
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Originally Posted by SwoleCat
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11-23-2005, 05:26 PM #20
yeah dude definitely gonna do cardio in the AM and try to find a gym that will be open in the evening for weight training.
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11-23-2005, 05:28 PM #21AR Hall of Fame
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My gym is closed on Thanksgiving, but it's my day off anyhow. I'll do my cardio at home.
I'll enjoy one plate of whatever, but I'm not going psycho.
~SC~
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11-23-2005, 05:54 PM #22
"I am training this guy at my gym"
That's what caught my attention.
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