NEW DIET part 2 - what do you think ??

[europeandancer]

here is my new diet: (i am 6 1/2 and just got back in the gym after a complete year off 6 weeks ago..) the avatar is NOT me lol this is Marcus Schenkenberg the TOP model from who i am terribly jealous.. of his body of course.


09:00 Yogurt Fat Free (500Grs) w/Honey
2 Fruits, Oats 1 bowl w/Strawberry Protein Shake

12:00 Chicken 2 breasts grilled w/Vegetables & Garlic, Olives

03:00 Turkey Roast ready to eat w/Vegetables & Onions, Olives

Power Drink
TRAINING

6:00 Tuna (200Grs) w/Brown Rice & Lentils in Tomato Sauce RIGHT
after Training

9:00 Fish (200Grs) w/Mozzarella & Tomato Slices grilled

12:00 Protein Shake


Total Proteins :
314 Grs

Supplements :
Creatine at 9am before meal
9pm before meal


WHAT DO YOU THINK REALLY ?

[GUnit33]

What are your goals and stats? Cutting/Bulking? Check out the stickys, and repost a diet along with total macros.

[svarturer]

macros

do you know your fat % ? and what does your training routine look like ....

for the quick look of it i dont realy like it... but depends on your goals

[Johny-too-small]

You need to eat your meals closer together IMO. I dont know what your goals are but I think your diet needs work regardless.

Since you mentioned your avatar, all I have to say is that its a little to greasy for me man. I wouldnt stare at that and think, "Damn, I want that.."
Anyway, to each his own.

[audis4]

You need to eat your meals closer together IMO. I dont know what your goals are but I think your diet needs work regardless.

Since you mentioned your avatar, all I have to say is that its a little to greasy for me man. I wouldnt stare at that and think, "Damn, I want that.."
Anyway, to each his own.

bro, hes eating every 3 hours which is optimal.

[Johny-too-small]

bro, hes eating every 3 hours which is optimal.

You're correct.

However, two of his "meals" are shakes or drinks. I just don’t consider that to be a real meal. IMO, protein shakes/drinks are only part of a meal.

Then again, I have no clue what he is adding to his shakes if anything besides protein, so I guess there is nothing else to say at the moment.

[europeandancer]

What are your goals and stats? Cutting/Bulking? Check out the stickys, and repost a diet along with total macros.

i am new here so i have no ideas what you mean by "check out the stickys" and "with total macros" ??
goal is to get a symetric body soloflex, fitness kind of body not huge definitely not but definitely the look like my avatar body and i got good genes to back up..

[AleX-69]

list the amounts of carbs and fat, too please.

moreover is your cardio routine in check? judging from your last avatar pic you want to cut , right?

[europeandancer]

You're correct.

However, two of his "meals" are shakes or drinks. I just don’t consider that to be a real meal. IMO, protein shakes/drinks are only part of a meal.

Then again, I have no clue what he is adding to his shakes if anything besides protein, so I guess there is nothing else to say at the moment.

shakes are pure whey proteins only with skimmilk and in case you had not paid any attention i do eat a full meal in the AM with my shake so have a better look, the only other shake i am having is at midnight so i dont think this is so bad at all, i am not a professionnal but i am smart enough to see when somebody's feedback is a little exagerated..

[europeandancer]

list the amounts of carbs and fat, too please.

moreover is your cardio routine in check? judging from your last avatar pic you want to cut , right?

this is my routine:

monday:
Warm-up and Stretching – 30 mns Cardio

Forearms: (each set 20 reps max)
3 sets inward barbell grip
3 sets outward barbell grip

Chest : (each set 12 reps max)
3 sets flat bench
3 sets inclined bench
3 sets chest flyes

tuesday:
Warm-up and Stretching – 30 mns Cardio

Calves: (each set 20 reps max)
3 sets seated
(each set 30 reps max)
3 sets standed
- 10 reps toes straight
- 10 reps toes inward
- 10 reps toes outward

Biceps: (each set 12 reps max)
3 sets barbbell curls
3 sets alt. dumbbells curls

wednesday:
Warm-up and Stretching – 30 mns Cardio

Back: (each set 12 reps max)
3 sets pulls down
3 sets machine rows
3 sets bent over barbell rows

Trapezus: (each set 12 reps max)
3 sets barbbell shoulders swings

thursday:
Warm-up and Stretching – 30 mns Cardio

Shoulders: (each set 12 reps max)
3 sets shoulders presses
3 sets side lateral raises
3 sets alt. front dumbbell raises
3 sets rear deltoide


Triceps: (each set 12 reps max)
3 sets dumbbell over head
3 sets cable pushdowns

friday:
Warm-up and Stretching – 30 mns Cardio

Thighs: 3 sets leg presses (20 reps each)
- 10 reps feet shoulders width: toes pointed out
- 10 reps feet together: toes pointed straight
3 sets leg curls (12 reps each)
3 sets leg extensions (12 reps each)

i dont calculate carbs and fat to be honest, the only real carbs i eat are after training, some rice and the rest of the food are fibers and proteins except for the bowl of oats in the AM.. fats well there are not any except the ones in the fish and what i use to oil the pan as Olive Oil fresh virgin and the mozzarella on my evening meal.. and yes i wanna cut but i have yet to build some serious muscle like i said i had not trained in a year so i am starting over, need to build too..

[Johny-too-small]

here is my new diet: (i am 6 1/2 and just got back in the gym after a complete year off 6 weeks ago..) the avatar is NOT me lol this is Marcus Schenkenberg the TOP model from who i am terribly jealous.. of his body of course.


09:00 Yogurt Fat Free (500Grs) w/Honey
2 Fruits, Oats 1 bowl w/Strawberry Protein Shake

12:00 Chicken 2 breasts grilled w/Vegetables & Garlic, Olives

03:00 Turkey Roast ready to eat w/Vegetables & Onions, Olives

Power Drink
TRAINING

6:00 Tuna (200Grs) w/Brown Rice & Lentils in Tomato Sauce RIGHT
after Training

9:00 Fish (200Grs) w/Mozzarella & Tomato Slices grilled

12:00 Protein Shake


Total Proteins :
314 Grs

Supplements :
Creatine at 9am before meal
9pm before meal


WHAT DO YOU THINK REALLY ?

In bolds is what I am referring to. I can’t be exaggerating if you wrote it. Have a better look at what you wrote, mr. smart.

[europeandancer]

In bolds is what I am referring to. I can’t be exaggerating if you wrote it. Have a better look at what you wrote, mr. smart.

lol LMAOOOO whatever

[Johny-too-small]

As far as your workout is concerned, you really need to have at least one rest day in the middle of your workout week. Three days "on" is the most I would go.

In addition, I have experienced better results if you do cardio after a resistance workout (burn more kcals) or if you do cardio in the morning on an empty belly, then workout later in the day.

Good Luck.

[europeandancer]

As far as your workout is concerned, you really need to have at least one rest day in the middle of your workout week. Three days "on" is the most I would go.

In addition, I have experienced better results if you do cardio after a resistance workout (burn more kcals) or if you do cardio in the morning on an empty belly, then workout later in the day.

Good Luck.

i appreciate the feedback thank you.

[brutesinme]

As far as your workout is concerned, you really need to have at least one rest day in the middle of your workout week. Three days "on" is the most I would go.

In addition, I have experienced better results if you do cardio after a resistance workout (burn more kcals) or if you do cardio in the morning on an empty belly, then workout later in the day.

Good Luck.

Very good advice, exactly what i was going to write. Also, after training i find doing some HIIT for about 20 mins gives the best results

[europeandancer]

Very good advice, exactly what i was going to write. Also, after training i find doing some HIIT for about 20 mins gives the best results

hmmmm HIIT ?? you mean cardio ?

[AleX-69]

this is my routine:

monday:
Warm-up and Stretching – 30 mns Cardio

Forearms: (each set 20 reps max)
3 sets inward barbell grip
3 sets outward barbell grip

Chest : (each set 12 reps max)
3 sets flat bench
3 sets inclined bench
3 sets chest flyes

tuesday:
Warm-up and Stretching – 30 mns Cardio

Calves: (each set 20 reps max)
3 sets seated
(each set 30 reps max)
3 sets standed
- 10 reps toes straight
- 10 reps toes inward
- 10 reps toes outward

Biceps: (each set 12 reps max)
3 sets barbbell curls
3 sets alt. dumbbells curls

wednesday:
Warm-up and Stretching – 30 mns Cardio

Back: (each set 12 reps max)
3 sets pulls down
3 sets machine rows
3 sets bent over barbell rows

Trapezus: (each set 12 reps max)
3 sets barbbell shoulders swings

thursday:
Warm-up and Stretching – 30 mns Cardio

Shoulders: (each set 12 reps max)
3 sets shoulders presses
3 sets side lateral raises
3 sets alt. front dumbbell raises
3 sets rear deltoide


Triceps: (each set 12 reps max)
3 sets dumbbell over head
3 sets cable pushdowns

friday:
Warm-up and Stretching – 30 mns Cardio

Thighs: 3 sets leg presses (20 reps each)
- 10 reps feet shoulders width: toes pointed out
- 10 reps feet together: toes pointed straight
3 sets leg curls (12 reps each)
3 sets leg extensions (12 reps each)

i dont calculate carbs and fat to be honest, the only real carbs i eat are after training, some rice and the rest of the food are fibers and proteins except for the bowl of oats in the AM.. fats well there are not any except the ones in the fish and what i use to oil the pan as Olive Oil fresh virgin and the mozzarella on my evening meal.. and yes i wanna cut but i have yet to build some serious muscle like i said i had not trained in a year so i am starting over, need to build too..

some points:

1) i would do PWO cardio instead of PRE-WO cardio. 30-45min imediatly after your weight lifiting session.

2) I would include some more saturated fat to your diet. Try some eggs maybe.

3) As you are not on AAS give yourself some time to recover. 4 days training a week should be enough for you IMO.

4) don#t stick with your training routine forever. Swith things up a bit from time to time (doing other exercises, more or less reps, peak contration...)

[Mizfit]

Stickie

http://forums.steroid.com/showthread.php?t=75729

[audis4]

hmmmm HIIT ?? you mean cardio ?

HIIT=High Intensity Interval Training

Read what Mizfit posted.

[europeandancer]

Guys All I Want You To Know Is That Today Was My First Day Under This New Diet I Had Just Made Up Well Guess What ? It Is Just Too Much Food To Cook. To Eat (i Had To Force Myself Several Times) And Once In The Gym I Was Feeling So Bloated, Not So Cool And Definitely Not Comfortable In Lifting Any Kind Of Weights That I Ended Up Cycling For Half An Hour And Right There When Leaving The Gym I Thrown Away My Meal For How Desgusted I Felt Like.. So Sorry To Have To Share Such Thing With You All Guys But First I Am Not A Bodybuilder, I Do Not Want To Become One Ever And All I Want Is To Get Toned That's It Sooooo I Ow You Some Apologies Perhaps And I Want You To Know All That I Am With You In Whatever You Do And I Respect That..

Cheers, Robin.

[brutesinme]

you'll get used to eating this way. HIIT - basically sprints, i use a stationary bike. Go all out, and i mean ALL OUT for 30 seconds, then take a 45 - 60 second rest cycling at a relaxed pace. Repeat 10-15 times. you will hate me.

[Johny-too-small]

You need muscle first to get cut. Eating is a chore right now, but you'll get used to it and soon you'll be starving all the time. It takes about a month. Dont give up yet, you've just started. I dont want to be a BB either, just big and ripped. Yo!