Alright so first and foremost.. I *think* I have everything here to not get yelled at
.
So here it is.
Current stats:
Age 19
Weight 77.5 kilo
Height 177.8cm
Daily Caloric Needs 3508cals
Current BF% - 10.1%
Overall Goals:
I would like to add strength and size to my frame over the next 3 or so months, before starting a sport specific training regime in the summer months.
My current everyday lifestyle involves school, training, work, and hockey. Im usually doing at least 3 of the 4 on a daily basis, so I upped my diet from 3508cals(bmr x 1.9) to about 3750. Also, every tuesday and thursday I have a fitness class in the mornings that consists of a 1.5mile run(timed) and about 45minutes of body weight exercises and plyometrics. Nothing to hard but worth noting.
Here is the diet I have layed out. It is not the cleanest of diets, but, being in college and being as busy as i am I think at this point it will be the best I can do. My body has a very high metabolism, so im not worried about extra fat gains.. I can shred fat like cheese
.
All nutritional info was taken from nutritiondata.com or labels I currently have.
Meal 1
5 Whole Extra Large eggs (400 cal 35g pro/0 carb/30g fat)
4 Slices whole wheat toast (340 cal 14g pro/64g carb/4g fat)
Total - 740 cal 49g pro/64g carb/34g fat
Meal 2
2 Whole Wheat torilla wraps (340 cal 10g pro/54g carb/9g fat)
1 Chicken breast (120 cals 24g pro/0g carb/1g fat)
170g Lettuce (14 cals 2g pro/6g carb/0g fat)
1 cup Salsa(100 cal 4g pro/20g carb/0g fat)
2oz Cheddar cheese (226 cal 14g pro/0g carb/19g fat)
Total - 800cal 58g pro/80g carb/29g fat
Meal 3
2 Whole Wheat torilla wraps (340 cal 10g pro/54g carb/9g fat)
1 Chicken breast (120 cals 24g pro/0g carb/1g fat)
170g Lettuce (14 cals 2g pro/6g carb/0g fat)
1 cup Salsa(100 cal 4g pro/20g carb/0g fat)
2oz Cheddar cheese (226 cal 14g pro/0g carb/19g fat)
Total - 800cal 58g pro/80g carb/29g fat
Meal 4
100g Whole wheat pasta (348 cal 15g pro/75g carb/1g fat)
1 Chicken breast (120 cals 24g pro/0g carb/1g fat)
1/2 cup Tomatoe sauce (29cal 1g pro/7g carb/0g fat)
2oz Cheddar cheese (226 cal 14g pro/0g carb/19g fat)
Total - 699cal 54g pro/82g carb/21g fat
Meal 5
3 Rice cakes (105cal 3g pro/21g carb/1.2g fat
2 tbsp PB (180cal 6g pro/8g carb/16g fat)
100g Frozen Vegetables (64cal 3g pro/13g carb/1g fat)
1 scoop Whey (120 cal 24g pro/3g carb/1g fat)
replace whey with real protein ie chicken, beef, fish
Total - 469cal 36g pro/45g carb/19.2g fat
Pre Workout
1 scoop Whey (120 cal 24g pro/3g carb/1g fat)
once again avoid shakes real food here with complex carbs ie brown rice and chicken
Post Workout
1 scoop Whey (120 cal 24g pro/3g carb/1g fat)
add a carb source after training to replace glycogen ie oats or fast gi dextrose, glucose, maltodextrin
have a casein shake or cottage cheese before bed, slow digesting protein
Daily Totals
3748cal 303 pro/357 carb/134.2g fat
38.15%/44.95%/16.9%
Now while its not the cleanest diet, I have chosen only *healthy* foods (whole weat, non processed), that I will be able to prepare for the day. My current school schedule has me starting class everyday at 10 or 1030 and ending anywhere from 130-530. I work week nights 5-9 when I can and weekends any time (7-7). I play hockey every wednesday and sunday nights, and whenever I have time between work school and training I hit up an outdoor rink.
As for my training routine, I just completed my 5th week of a 4 day upper/lower split and dont feel my gains in that time were as good as they should be(quite possibly had to do with my diet), but either way I made up a new 4 day split(with a possible 5th) to try and hit the individual muscles a little more hard.
Day1
Chest
Flat DB press 4x6
Incline DB press 3x8
SS/ with
Flat DB flies 3x8
Chest Dips 3x10
*Ive noticed an imbalance in my left and right sides (right is weaker) so i plan to stay away from barbell exercises
Day 2
Back
Chain saws 3x8
Bent over DB flies 3x10
Wide grip seated row 3x10
Wide grip pull ups 3x8
hope theres a day off here
Day 3
Shoulder/Tri
Standing Military Press 4x6
Side/front laterals (start on side finish in front and vise versa) 3x10
Arnold Press 3x8
Decline Skull's 3x8
Supinated grip pull downs 3x8
Day 4
Legs/bi
Squats 4x6
DB curls 3x10
Hanging ez bar concentration curls (back side of curl stand) 3x8
Leg curls 3x8
Barbell Lunges 3x8
hope theres a day off here
You'll notice i left out abs and calves, as I do them at the end of workouts(personal pref). As far as cardio, I do 25mins twice a week (ontop of the 1.5miles in class).
One question I have is that i know both mentally and physically I would be fine adding in a 5th day on the split, but for my goals would it be worth it?
Instead of doing a 1,2 off, 3,4,off, off split, I would do a 1,2,3,off,4,5,off which would give 1 extra workout day to each group over a 4week period.
depends if you want to work 5 days per wk. if you do train 1 body part a day
I think thats all. If you have any questions on any choices I made please say it! Im open to all suggestions.
Reply With Quote
Originally Posted by chris66
