NEW DIET, Lean Muscle, Good or Bad?

[matty burg]

I wasn't getting huge response on my other thread when asking to change my old diet and workout, so I made my diet more specific.

This is as close as i could get it, the numbers arent as accurate as i'd like but it's the best i could do, i couldnt really figure out the nutritinal facts on the Homemade veggie soup, but it's mostly carbs.

Whatever is in RED is what i'm unsure of from researching nutritional facts etc


My stats are: MALE
Height: 5ft. 8 (172cm), Weight: 171.6 lbs (78kg), Age: 21
Training for 5-6 yrs in total, 3 of those properly

And i believe i have an ENDOMORPH type body structure

ALSO, I've grown a total of 4cm in the last 5 years, so i believe i've done all the growing i'm going to do

[matty burg]

(7:15 am)
• ½ Cup (60g) Mixed whole oats = 228 cal, 7.7 protein, 5.3 fat, 34 carbs
• Large table spoon (10g) of Quinoa = 187 cal, 1g protein, .7 fat, 6 carbs
• Soy milk (100ml) = 40 cal, 3 protein, 1.5 fat, 3 carbs
• Fresh fruit (either 1 banana OR handful grapes) = 99 cal
• 5 eggs (1 whole, 4 whites) cooked in pan with 1 teaspoon EVOO = 280 cal, 17 protein, 19 fat
• 1 piece multigrain bread = 208 cal, 7.86 protein, 5.62 fat, 29.62 carbs


(9:30 – 10:00 am)
• Pasta (85g) = 301 cal, 9.8 protein, 1.3 fat, 61.8 carbs
• Chicken Breast 200-250g = 370 cal, 69.5 protein, 8 fat, 0 carbs


(12:00 – 1:00 pm)
• 1 apple = 70 cal, 14.6 carbs
• Rice w/Beans OR Cous Cous w/Beans = 280 cal, 11.6 protein, 2 fat, 47 carbs
• Salmon fillet (pan fried skin side only, then skin removed) = 520 cal, 59 protein, 31.2 fat


(3:30 – 5:30 pm)
• Homemade veggie Soup (cooked white onion , potatoes, sweet potato, carrot, peas, beans)
• Big can tuna = 265 cal, 36 protein, 11 fat, 0 carbs

(6:30-8:00 pm)
• Salmon(pan fried skin side only, then skin removed) (>300g) OR Lean Beef (>300g) = 620 cal, 100 protein, 20 fat
• Salad with EVOO & Vinegar 160 cal, 2.5 fat
• Small serving fresh veggies with Quinoa
• Homemade veggie Soup (cooked white onion , potatoes, sweet potato, carrot, peas, beans)

Exercise 1.5 hrs, start 7:30 - 8 (4 day split)

(9:30-10:00 pm)
• Cottage Cheese (250g) = 210 cal, 28 protein, 6 fat, 15 carbs

Totals (g) Total Cal = 2968 – 3200
Total Protein = 347
Total Carbs = 197 - 260
Total Fat = 95 - 120

[SlimmerMe]

What is your goal specifically?

[matty burg]

to build lean muscle basically
i haven't put on size in a very long time, and when i try to bulk, it all seems to turn to fat instead!

But even more specifically to loose size off my chest, and gain size on my arms

[matty burg]

ALSO

i've found i need this amount of calories for these functions

MAINTAIN: 2500-2600
LOSS:2064
FAST LOSS: 1548

i do not lose weight easily though

[Nephets]

are you doing any cardio

[matty burg]

Not at the moment but i used to.

I used to do it in the morning before breakfast at about 5:15am, then when i got home oats and a protein shake. This was when i was cutting and it worked fairly well.

I'm planning to start again, i just needed to have a break from it because after a few months, gettin up that early started to get VERY old.

Also after reading an article on here, I'm having half my protein shake right before a workout and the rest straight after

But yer any help is much appreciated, it's very hard to get a good diet happening

[matty burg]

lol so am I a lost cause or what?

[matty burg]

Someone has to know whether or not it's a good diet?!

[Turkish Juicer]

This is indeed a good diet with the right amount of macros for your stats and workout regimen.

I think you are on the right track concerning your diet. Now you need time to observe how your body responds to the new diet so wait and see. Also, let us know in the future how this diet has treated you.

Good luck!

[matty burg]

This is indeed a good diet with the right amount of macros for your stats and workout regimen.

I think you are on the right track concerning your diet. Now you need time to observe how your body responds to the new diet so wait and see. Also, let us know in the future how this diet has treated you.

Good luck!

Cool thanks!

I'll definitely keep the thread updated!

[strong_web]

Were abouts do you find this Quinoa , what part of your store?

And are you using broth for your soup?

[gbrice75]

Were abouts do you find this Quinoa , what part of your store?

And are you using broth for your soup?

You can usually find quinoa near the grains, or if your store has a health/organic section, it may be there.

[strong_web]

You can usually find quinoa near the grains, or if your store has a health/organic section, it may be there.

I don\t want to hi-jack this guys forum, but is quinoa like rice?

[gbrice75]

I don\t want to hi-jack this guys forum, but is quinoa like rice?

It's a grain, but it's not like rice. More like barely I guess, if I had to compare it.

[matty burg]

Were abouts do you find this Quinoa , what part of your store?

And are you using broth for your soup?

what gbrice said about the quinoa

and, yes sometimes it's made with broth but most of the time not.

When it is made with broth:
I boil the chicken with the skin on, then remove the skin afterwards to eat
With the broth, i put it in the fridge over night and a lot of the fat (thick white stuff) rises to the top and freezes and i just take that layer and throw it out.

I'm not 100% sure if that last step actually gets the fat out, so someone will have to please clarify for me??

[slimshady01]

• Large table spoon (10g) of Quinoa = 187 cal, 1g protein, .7 fat, 6 carbs"



How does this equal 187 calories? Im guesing this is like 34 calories lol

Or are you saying 10g is 187 calories but you are only having a tablespoon?

[matty burg]

• Large table spoon (10g) of Quinoa = 187 cal, 1g protein, .7 fat, 6 carbs"



How does this equal 187 calories? Im guesing this is like 34 calories lol

Or are you saying 10g is 187 calories but you are only having a tablespoon?

Sorry 37cal is what it was supposed to say
The protein is still 1.2g and fat .6g in this table spoon serving

[matty burg]

I know I should post this in the workout section, but all my stats and my current diet is here.

Anyway what I'm asking is can someone help me out with a new workout? I've had my same one for about 8 weeks now. It was really good, just want a change now.

Thanks again guys and girls

[gbrice75]

Post up your current routine so we can have a look at what you've been doing. Be detailed please!

[matty burg]

Post up your current routine so we can have a look at what you've been doing. Be detailed please!

Woops thought I'd posted it earlier!

Here it is, in detail, and I'll try to include as many weight values as i can.

Monday:

Chest:
Flat Bench: warm-up sets, these should be three rep warm up sets with progressive weight until you reach your workout weight, then three sets of 8 - 12 reps, go to failure each time, go up in weight when you are hitting all three sets 12 or more reps 80 max

Incline Bench: no warm up sets here, your chest is warmed up from the flat bench, three workout sets, same rep range. i do this on a machine so unsure of the real weight

flat dumbbell flies: this is not a mass exercise, it is a stretching exercise, the weight does not matter, as a matter of fact it should be just heavy enough to help your arms get a full stretch at the bottom, too heavy and you can cause yourself damage, slow and controlled with a full stretch at the bottom and a pause, when you contract the muscle bring the weights as close together as possible without touching them, and then turn the pinkies in towards each other while feeling the middle of your chest come together.10-12.5 kg, depending on how it feels, 12 reps

Shoulders:
Military press: sets and reps the same as the bench press, machine or barbell, depending on your gym37.5kg x 12 reps

Dumbbell Shrugs: 3 sets, Pause at the top and bottom, straight up and down, don't roll your shoulders, put the tops of your shoulders into your ears, I like going progressively higher in poundages within the rep range until I can't properly perform the exercise. start on 22.5 with 20 reps, finish on 25 with 12-13 reps

Rear shoulder raises: Bend at the waist, pick a very...very...very...light weight, 5 lbs to start, lean over parallel with the ground with your knees bent and look in front of you at the wall/mirror, keeping your elbows locked and arms straight down in front of you raise them out to your sides with your pinkies up towards the ceiling. At the top of the movement you want them to be about 3 inches above your shoulders and even with your eyeballs, trust me, this hurts and is effective. 8-12 reps, pause at the top. 12.5kg 12-8 reps

Triceps:
bodyweighted dips: to failure, three sets. For these dips i put my feet on another seat as well start off getting 45, finish with about 30-35

skull crushers: three sets 8-12 reps again i do this using a rope on a machine, so unsure of the weight

Abs:
Crunches: 3 sets 51 reps








Tuesday:

Legs:
Squats: progressive warm up sets of 11 reps until workout weight, then three sets of 15 - 20 reps, same philosophy as the bench, go to failure, increase weight when you are performing over 20 reps for each of the three sets, when you add the weight it should drop you down to only being able to accomplish 15 reps on your last set. i do this on a machine, but it feels as if it works very well

Straight legged dead lifts: super setted with standing calf raises or toe extensions, stiff legged deads should be done in the 15-20 rep range and calves should be done in sets of 21's, 7 toes in heels out, 7 heels in toes out and 7 straight on.dead lifts 60kg because I'm still getting used to technique


Back:
Lat Pull downs: 3 sets 8-12 reps, Supersetted with...machine weight

Bent over barbell rows 3 sets, 8-12 reps22.5kg 12 reps


Biceps:
Straight bar curls: full range 3 sets 8-12 reps 37.5kg x 12 reps

Concentration curls: 3 sets 8-12 reps first set 17.5kg x 12 reps, second 17.5 x 10 reps, third 17.5kg x 6 reps + 15kg x 3-4 reps

















Thursday:

Chest:
Incline dumbbell presses: start with a light weight 20kg for example, and perform 12-15 reps, then increase by 2.5kg each time within the same rep range, you want to do five work sets, so make sure you are ending at a weight that you can barely get those 12 reps with on your fifth setStart 20 finish on 30, stepping up by 2.5 each time

Flat dumbbell presses: your chest is already warmed up, go with three workout sets in that 12-15 rep rangefirst set 30kg x 12, second set 27.5kg x 14 reps, third set 27.5 x 12 reps

Shoulders:
Rear raises: again, just like last time except this time work in the 15-20 rep range 10 kg


Triceps:
Rope pushdowns: 3 sets 25 reps Machine weight

Bench dips: three sets to failure start getting 30, finish on 20-25


Abs:
Bicycles: 3 sets 51 reps,
Hanging leg raises: 3 sets 51 reps











Friday:

Back:
Deadlifts: 3 sets 15-20 reps, because it is deadlift day we start with back. again 60kg

Legs:
leg extension/leg curl/toe presses: Superset, going from machine to machine to machine for the three exercises, start all over, little or no rest between sets.

Biceps:
dumbbell hammer curls: 3 sets, 12-15 reps 17.5kg
dumbbell preacher curls: 3 sets 8-12 reps.15kg

[matty burg]

I know this was only asked 2 days ago but anyone got any ideas how i can change it up?

Only cause i want to start new after the weekend!

[matty burg]

Sorry to be a pain in the ass but it's Monday today so I'm just bumping this up in the slight chance someone sees it before tonight

[MR-FQ320]

yeah im reading it right now, how long does that routine take every day ?

how long have you stuck to this routine ?

have your gains plateauxed ?

[MR-FQ320]

have you got your diet sorted yet ?

what %bf are you about ?

[MR-FQ320]

so what are your goals for the next 3 months say ? you contradict yourself a couple of times, im confused.

[matty burg]

so what are your goals for the next 3 months say ? you contradict yourself a couple of times, im confused.

This takes about 1:30 mins

I've stuck to it for about 8-9 weeks

I don't get the same 'shock' or pump feeling i used to when i started the new program, even when i increase the weight. Really I'm just a little bored of it as well.

My diet is above in this post and sorted yes.

to be honest I'm not 100% sure on my body fat, but i have posted pictures before which can be found here: http://forums.steroid.com/showthread...fy!&highlight=
Post #9 and post #16

My goals for the next three months are to have a toned chest (so not the round shape it is now, rather square), gain a lot more size in my biceps and hopefully not gain any more fat.

My stats are above, but i'll post them again here:
MALE
Height: 5ft. 8 (172cm), Weight: 175.3 lbs (79.5kg), Age: 21
Training for 5-6 yrs in total, 3 of those properly

[MR-FQ320]

Ok you need to go low volume high weights, 1 bodypart a day.

Something like this, tweak to your needs/preferences

Monday: 4x5 flat db press 4x5 incline db press 4x5 db flyes 4x5 cable cross overs
Tuesday back 4 sets wide over hand chin ups, 3x5 deadlift, 3x5 barbell shrugs, 3x5 db bent over raise, 3x5 t bar, 3x5 db shrugs

Wednesday shoulders 3x5 military bar press , 3x5 front lateral raise with a plate, 3x5 Arnold presses, 3x5 upright rows

Thursday arms all super sets and 3x5. Bicep curls and lay down tricep press, supinated curls and close grip bench press, hammer curls and tricep dips.

Friday legs 4x5 squats deep, 4x5 straight legged dead lift, 4x5 leg extensions, 4x5 calf raises either standing or sitting.

Heavy as you can with all weights, 2 mins rest between sets apart from arms, should be about 45 mins back longer shoulders a bit quicker, maintain proper form , when you can complete full sets move up a weight , if you fail on a second set drop down a weight to get all the reps out.

Do it for six weeks at least.

[matty burg]

Ok you need to go low volume high weights, 1 bodypart a day.

Something like this, tweak to your needs/preferences

Monday: 4x5 flat db press 4x5 incline db press 4x5 db flyes 4x5 cable cross overs
Tuesday back 4 sets wide over hand chin ups, 3x5 deadlift, 3x5 barbell shrugs, 3x5 db bent over raise, 3x5 t bar, 3x5 db shrugs

Wednesday shoulders 3x5 military bar press , 3x5 front lateral raise with a plate, 3x5 Arnold presses, 3x5 upright rows

Thursday arms all super sets and 3x5. Bicep curls and lay down tricep press, supinated curls and close grip bench press, hammer curls and tricep dips.

Friday legs 4x5 squats deep, 4x5 straight legged dead lift, 4x5 leg extensions, 4x5 calf raises either standing or sitting.

Heavy as you can with all weights, 2 mins rest between sets apart from arms, should be about 45 mins back longer shoulders a bit quicker, maintain proper form , when you can complete full sets move up a weight , if you fail on a second set drop down a weight to get all the reps out.

Do it for six weeks at least.

Thanks heaps!

I've done day 2&3 now and it feels pretty good

It is hard to get used to heavy weight low reps for the reason that sometimes going so heavy I don't feel I'm doin it properly, but goin any lighter than what I've chosen means I can do too many reps properly (like 6-8)

My other concern is does this mean I'm not working out muscle groups as often as I could be? I only ask because other members have mentioned three days rest is all that's needed between musle groups.

Thanks again! I'm looking forward to arms tonight lol