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Thread: any suggestions

  1. #1
    triplej is offline New Member
    Join Date
    Aug 2003
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    any suggestions

    i was wondering if you think im on the right track with my diet and exercise program ive been liftin for quite a few years but never seem to get the right gains for one reason or another, ive been tracking a few boards and trying to make sence of a good program and this is what i have come up with!!
    im 35 yo 6"0 220lbs

    daily diet example is
    4.30am 40mg whey pro

    6.15am post workout
    1 cup oatmeal
    1 orange or string of grapes


    9.30am
    1 cup fat free yougart
    40 mg whey pro

    11.00 am
    1 8oz lean turkey breast
    1 potato plain
    multi vitimans and 1000mcg b12

    2.00 pm
    1 8oz chicken breast
    1 1/2 cup white rice

    5.00 pm
    1 cup salad w/ olive oil
    1 6oz pasta plain
    1 8oz chicken breast/ or lean red meat

    7.00 pm
    40mg whey pro
    1 cup fat free yougart

    I drink as much water as i can choke down all day( makes me feel bloated and tired)

    current supplements are
    300 mg deca weeks 1-10
    30 mg d-bol ed weeks 1-4
    200 mg test prop a week weeks 4-10
    10 mg accupril ed (keeps b/p down)
    multivitimans ed
    1000 mcg b-12 ed

    my routine is
    mon chest
    tues back
    wed bicepts
    thurs tricepts
    fri shoulders
    sat legs
    sun off
    do abs ed 5 sets of 20 (weighted cable crunches or leg ups )
    i do all my sets to failure ( i switch back and forth from eccentric and concentric)

    after alot of research im wondering if you guys think im on the right track here any suggestions or help will be greatly appreciated

    !!SMILE NOW CRY LATER!!

  2. #2
    saboudian's Avatar
    saboudian is offline Senior Member
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    Switch your wed and thurs workouts, it makes sense.

    I don't agree with not having any whole food in your 1st meal, should have something light even if it is pre workout.

    Your pwo meal is terrible.

    I would switch the white rice with brown rice.

    I don't really like the whey/yogurt meals but i suppose they are fine.

  3. #3
    triplej is offline New Member
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    ok im thinking post workout i will drink 40mgs protien and 3 scoops of gatorade right before i leave the gym, 30 minutes later i will have a small meal consisting of lean meat and rice or pasta.

  4. #4
    saboudian's Avatar
    saboudian is offline Senior Member
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    I would wait at least 45 min after your PWO meal to eat solid food.

  5. #5
    triplej is offline New Member
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    ok i will thanks, do you think i should cut out the high gi foods later in the day, iu see your point on the yougart and whey

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