Originally Posted by
Athlete127
I'm 6'1 180 pounds.--I play division 2 football and I'm in spring football work outs right now. My body fat is rather low, my abs show very well when I flex. I just want to know what to fix or change to gain muscle noticably, but stay a GOOD receiver size and keep my speed but look great like a legit receiver and also that beach body.
I have chocolate Syntha 6 protein-- And "muscle tech anabolic vitakic".
Syntha 6 sucks. Poor choice for a protein powder IMO - too much fat, and as a receiver, being lean is very important. I'd get rid of this crap asap and replace with something better. Try Myofusion - half the fat and carbs, still tastes good and is a multiple-source protein.
Can I finish out my last half of my 2.91 jug before switching? Is there anything I could find at maybe walmart that would work? Remember I am a college student. BROKE! haha
Definitely, no big deal. Just saying make a better choice moving forward
M-F (MTR 7 A.m)WF 5 a.m
I wake up, drink 2 scoops of Syntha 6 (which is 22g's of protein a scoop so 44 total, 200 calories a scoop, 400 total) mixed with 8oz of water as soon as I wake up on Mondays, Tuesdays and Thursdays. Wednesday and Fridays we have 5:30 AM workouts which are only running, so I drink it after then. MTTR I then go to the cafeteria, and eat a little bowl of yogurt with oats, some plain scrambled eggs and water (then take the 5 muscle tech anabolic vitakic) that is all from 7-7:30 am. I usually don't have time to eat after the Wednesday and Friday workouts in the morning, only the protein shake.
When you say running, I don't imagine it's casual low intensity cardio jogging? How intense is it, and what's the duration? If it's anything more then low intensity cardio, you need to fuel that workout - i'd start with 1/2 cup oats, possibly a full cup. Add a handful of berries. Can you do eggs/whites before this workout? If not, stick with the powder but i'd rather see 1 scoop and some real food (eggs) to make up the difference.
It's intense foot work stuff, and sprints. So basically everyday, including the running and not running days, drink a scoop of protein and not two scoops? then what else? It would have to be dorm food, because I can't make it to the caff before the running days. Bowl of oatmeal and what kind of berries? Along with just ONE scoop, right when waking up?
If you can't do eggs/egg whites, then stick with 2 scoops. I'd just like to get you eating real food wherever possible
About 10AM or so I TRY to eat maybe a package of that tuna or a banana if I don't have that, but some or most of the time I don't eat here just sometimes. Usually just eat nothing
Another mistake. Want to maintain or add LBM? You can't TRY to eat - you HAVE to eat. You will not grow, I promise you. Lean protein and complex carb here
You talking a package or can of tuna plus maybe 2 slices of whole wheat bread?
It's a good start, yes. Maybe 2 packs/cans.
12:00 or 12:30 Lunch... I eat A turkey sandwich (about 5 slices of turkey) 100 % wheat bread, with a tomato slice, lettuce, pickles, mustard. A serving of corn and carrots or some time of veggie. I also try to find a different lean meet in the caff which is rare, sometimes pork tenderloin, I get a few slices of that, if not I just get more turkey slices by themselves for seconds. Also get a salad, with regular lettuce, spinach leeves, tomatos, brocoli, calaflower, carrots, bell peppers, and a couple scoops of honey mustard. ( sometimes a scoop or two of cottage cheese, rarely though because they never have it)
All i can say is try to find the leanest cleanest protein source you can. Grilled chicken breast, etc. I assume the turkey sandwich is cold cut/lunch meat?
Yes it is, that is the leanest meat they sometimes have. All the other stuff I am eating is ok on that?
If it's the best you can get, then work with what you have. The other stuff isn't bodybuilder food honestly. I'd rather see you eating a mixed green salad w/ some olive oil and vinegar, something like that, or just 2 cups of green veggies (spinach, broccoli, etc)
2:30 my workout group goes Monday through Thursday leaving Friday morning for only running with Saturday and Sunday off ... and we work out very hard, running and weights. Agility and footwork every day first thing, then go inside and do weights. I follow the workout directly with 2 scoops of syntha 6 protein mixed with 8 oz of water. Then SOMETIMES a banana also <-- is the banana neccesary? I usually don't have them, only sometimes
I'd do oats instead of the banana. Again, my concern here is the lack of food pre-workout. No fuel for this workout which you said yourself is very tough, with weights, etc. You NEED carbs for this kind of activity!
So two scoops of protein and oats after?
Yes
about 6:00--Dinner I then eat about 10 slices of turkey breast or more ( i try to cut the bread out at dinner time because I feel like the bread from the sandwich earlier was enough) Vegetable side. A fruit side, and the salad I posted above. Also another lean meet IF they have it. Sometimes I feel as if I over eat during the lunch and dinner periods or maybe not enough.
I have no idea what 10 slices amounts to. I realize you're in school, but if you're going to be serious, you need to find a way to get a better idea of HOW MUCH you're eating. Right now is just a guessing game
I have no other options, it is my meal plan. Is alot of cold cut turkey breast, veggie, fruit, salad good here? need to add some bread?
Probably don't need to add carbs here, it's later in the day, activites are behind you, etc so keep this protein fat. I'd drop fruit here for sure. Stick w/ protein and veggies
About 8:00, I try to eat another things of tuna, or a banana or something I can find because Im usually hungry, but I typically eat nothing, rare occasions I do.
Another mistake, same as above
So here also a bag or can of tuna with a carb like a piece or two of whole wheat bread?
Tuna yes, carbs no. Tuna in olive oil would be a great choice
Anywhere from 10-11ish ...Then, in my dorm room, I do more abs and pushups before I go to bed, typically...always followed by only 1 scoop of syntha 6 with 4 oz of water, and a banana. whether I did pushups and abs or not. In this instance also, I may not have a banana there.
Drop the banana either way. This would be a good place for a tbsp of natty PB
So the one scoop of protein is good here? Plus add a tablespoon of natural peanut butter?
that's fine. casein protein would be best, but another blend like Syntha-6 (but better) would be acceptable IMO
NOTE-- the caff food always changes, but they ALWAYS have turkey slices, bread and salad and veggies and fruit regardless of what else) They MAY have a different meet sometimes like a flavored chicken, tofu chicken with veggies, wraps (which are wheats wraps and you can get chicken and veggies made in it with a sauce) <--- but those are once in awhile. I also always dont have tuna or bananas in stock. I am trying to see if that is a good diet, to gain muscle and to stay cut up with a nice receiver body that is cut up to where its very presentable with shirt off and on the beach type! haha.
Search the diet forum - there are other threads specifically about cafeteria food in school - you will find alot of useful info in those
Tell me what I should change, buy for food, replace or ANYTHING, even if I'm drinking too much of my protein shake stuff 3x a day, or not enough. Total, I have 5 scoops during the day, 2 in morning, 2 after workout, 1 before bed. !!
You need to change alot IMO. The diet is all over the place, not thought out or balanced at all. I am posting my diet below as an example of a good balanced and clean diet. Note how I posted it; this is how your next post should look if you want people to help you out with it
Thanks! I tried to say exactly what I do during the day with what I have.
I also drink about 5 bottles of water a day (16.9 oz each bottle)
Good, drink more
Remember, weights are Monday-Thursday with speed and agility before all. ALSO alot of running on Wednesday and Friday morning. Friday-Sunday off from weights, but I still do abs and pushups in my dorm Sunday night typically. Friday and Saturday night I usually do go out and consume some alcohol mixed drinks... typically lemonade mixed
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