Please Critique diet/split...

**Z06** · 04-29-2008, 05:37 PM

Hey whats up guys so I am looking to get back into the gym after being out for months (est 7). Anyway this is my roomates user name we all use the same computer in the house. Anyhow my stats are 5'9 175lb about 12-13% bf.

0830 Meal 1: 8-10 Eggs whites, 1 cup of dry oats, 2g Flaxseed, Multi-Vitamin

1130 Meal 2: 8oz of Turkey,1/2 Cup of Brown Rice

1430 Meal 3: 8oz of Chicken Breast, 8oz of Red Potato, 4g Fish Oil

1730 Meal 4: 8oz of Chicken Breast, 1/2 Cup of Brown Rice, 1 Cup of Garden Salad

Pre Workout: Animal Pump, 10g of BCAA

1830-1900 WORKOUT for an 1hr

Immediately after Training Post Workout: Multi-Vitiman, 10g of BCAA, 5g L Glutamine, 2 Scoops of 100% ON WHEY, 3 Rice Cakes

ESTIMATE:3200-3600 Cals/ 270 Pro/ 180-220 Carbs/ 50g Fats

Im looking to build lean mass. Is my carb intake ok or is it to high? I would like to add another meal but dont know where as I dont like to eat an hr or less before I work out. Would it be ok to eat 2hrs after my post workout meal? If so what? I am still trying to figure out how to take my supplements on the days I do not work out. Can someone help me out with that? Maybe also a different meal to replace my Post workout meal. I am open to anything anyone has to say or adjusting to this. Thank you in Advance!

This is what my split consist of:

Day1: Legs/ Abs/ Calves
Day2: Chest/ Cardio
Day3: Back/ Abs/ Calves
Day4: Cardio
Day5: Shoulders/ Abs/ Calves
Day6: Arms/ Cardio
Day7: REST

I would also like this to be critiqued.

**Reed** · 04-29-2008, 06:31 PM

On the post workout you should also throw in a banana to replenish the potassium after a workout. Also you'd probably benefit from throwing in another meal after the postworkout meal. Like 8 oz. of steak Large Baked Potato, greens. If you wanna gain lean mass at your weight I would say you'd need to atleast eat 300-350 grams of protein

**smokethedays** · 04-29-2008, 06:44 PM

Originally Posted by Z06

Hey whats up guys so I am looking to get back into the gym after being out for months (est 7). Anyway this is my roomates user name we all use the same computer in the house. Anyhow my stats are 5'9 175lb about 12-13% bf.

0830 Meal 1: 8-10 Eggs whites, 1 cup of dry oats, 2g Flaxseed, Multi-Vitamin

1130 Meal 2: 8oz of Turkey,1/2 Cup of Brown Rice

1430 Meal 3: 8oz of Chicken Breast, 8oz of Red Potato, 4g Fish Oil

1730 Meal 4: 8oz of Chicken Breast, 1/2 Cup of Brown Rice, 1 Cup of Garden Salad

Pre Workout: Animal Pump, 10g of BCAA

1830-1900 WORKOUT for an 1hr

Immediately after Training Post Workout: Multi-Vitiman, 10g of BCAA, 5g L Glutamine, 2 Scoops of 100% ON WHEY, 3 Rice Cakes

1hr after ur post workout u should have a 40-50 grams whole food protien and 60-80 grams complex carbs
ESTIMATE:3200-3600 Cals/ 270 Pro/ 180-220 Carbs/ 50g Fats

Im looking to build lean mass. Is my carb intake ok or is it to high? I would like to add another meal but dont know where as I dont like to eat an hr or less before I work out. Would it be ok to eat 2hrs after my post workout meal? If so what? I am still trying to figure out how to take my supplements on the days I do not work out. Can someone help me out with that? Maybe also a different meal to replace my Post workout meal. I am open to anything anyone has to say or adjusting to this. Thank you in Advance!

This is what my split consist of:

Day1: Legs/ Abs/ Calves
Day2: Chest/ Cardio
Day3: Back/ Abs/ Calves
Day4: Cardio
Day5: Shoulders/ Abs/ Calves
Day6: Arms/ Cardio
Day7: REST

I would also like this to be critiqued.

I noted in bold what i'd suggest
Also increase EFA. Peanut butter, or olive oil. maybe on ur garden salad.
good luck

**Reed** · 04-29-2008, 07:05 PM

Yeah you should go for complex carbs 1 hr after the postworkout meal especially if its your last meal (my mistake). I personally opt for a large steak, white potato, greens 45 minutes after my PW meal due to the fact I workout in the morning hours

**Z06** · 04-29-2008, 09:52 PM

Thank you for your suggestions... Does my last meal have to be a steak or could I do turkey or chicken with 60-80 grams of complex carbs?

**Z06** · 04-29-2008, 10:02 PM

Originally Posted by Reed500

On the post workout you should also throw in a banana to replenish the potassium after a workout. Also you'd probably benefit from throwing in another meal after the postworkout meal. Like 8 oz. of steak Large Baked Potato, greens. If you wanna gain lean mass at your weight I would say you'd need to atleast eat 300-350 grams of protein

I think adding a meal after my PWO meal would put me at 300 or so grams of protein.

**Reed** · 04-30-2008, 10:43 AM

It doesn't have to be steak but I would highly recommend adding some red meat into your diet. And once you get over 300 grams you should be good. Good Luck my friend