nutrition advice for 21 year old

**whitdrago0** · 12-09-2013, 03:55 PM

im 21 and need nutriton advice any help would be great. average day look like 6 eggs 16 oz of whole milk and 1/4-1/3 cup oatmeal(not packaged stuff), snack before lunch protein bar and 2 hard boiled eggs(i love em), white rice with broccoli, cup of backed beans and 8 oz of chicken 16 oz chocolate milk, 2-4 more eggs on peanut butter bagel 8 oz whole milk. 10-12 oz steak, broccoli or asparagus with either a cup of fettucini noodles or white rice whole or chocolate milk. then some more eggs, protein bar and peanut butter with 16 oz of whole milk. sirloin or bibeye. carbs is 250-275 grams with shakes, protein is around 200grams

**Back In Black** · 12-09-2013, 04:04 PM

Ok buddy, the right place

What I would like you to do is breakdown your lists of foods into meals and then breakdown those meals into cals and macro's (c/p/f) like this

Meal 1
6 whole eggs
16oz whole milk
1/2 cup outs

700 80/40/50
Cals c/p/f (you don't need to put this it's to illustrate for you)

Meal 2
Etc

I'd also like to know how long you have been eating like this and how much weight you have gained since eating like this?

How did you get your bodyfat tested?

How many times a week do you lift and what is your style?

How much cardio do you do.

We need to get your fats down, your carbs up and your sugar down too.

**whitdrago0** · 12-09-2013, 04:25 PM

Originally Posted by Back In Black

Ok buddy, the right place

What I would like you to do is breakdown your lists of foods into meals and then breakdown those meals into cals and macro's (c/p/f) like this

Meal 1
6 whole eggs
16oz whole milk
1/2 cup outs

700 80/40/50
Cals c/p/f (you don't need to put this it's to illustrate for you)

Meal 2
Etc

I'd also like to know how long you have been eating like this and how much weight you have gained since eating like this?

How did you get your bodyfat tested?

How many times a week do you lift and what is your style?

How much cardio do you do.

We need to get your fats down, your carbs up and your sugar down too.

cardio twice a week 20 min. got BF by tub test. i life 5 days a week. primary muscle group each day. monday chest and tri's, tuesday legs, wednesday back and bi's, thursday shoulders and arms, friday another leg day. been eating like this for a year now.

**Back In Black** · 12-09-2013, 04:34 PM

Ok bud, write your meal plan up while I sleep.

What is your workout style? Post your chest workout and tell me also why you feel the need to train arms twice a week.

**whitdrago0** · 12-09-2013, 04:43 PM

i train arms twice because they inadvertently get worked when doing primary exercises and i like to isolate them. chest goes like 8-12reps 4 sets incline DB, 8-12 reps 4 sets of 115 on smith machine, 8-12 reps 4 sets declined smith machine, 10-15 reps 4 sets on front press then 1-2 more sets on flat to burn them out. then tri's 30's skull crushers to start with a 1-3-0 tempo for 10 then 10 for a 2-2-0 tempo then press 10-20 times with a 2-1-0 tempo. 2sec down 1 second back up and 0 sec hold at top. then 10-12 reps 4 sets of dips. then 8-12 4 sets of weighed dips then 8-12 by 4 sets tricep cable pull downs

**whitdrago0** · 12-09-2013, 04:44 PM

i dont have the stamina for weight because i used to just do strength training and then i got hurt

**bass** · 12-09-2013, 05:12 PM

edit your post #5 and list everything vertically so its easy to read. you're lucky to have BIB guide you through this...

also do your self a favor and watch these videos, they'll help you understand how your body works, and make it easier to structure your diet.

So you wanna learn how to Diet?

**Back In Black** · 12-09-2013, 05:34 PM

Originally Posted by whitdrago0

i train arms twice because they inadvertently get worked when doing primary exercises and i like to isolate them. chest goes like 8-12reps 4 sets incline DB, 8-12 reps 4 sets of 115 on smith machine, 8-12 reps 4 sets declined smith machine, 10-15 reps 4 sets on front press then 1-2 more sets on flat to burn them out. then tri's 30's skull crushers to start with a 1-3-0 tempo for 10 then 10 for a 2-2-0 tempo then press 10-20 times with a 2-1-0 tempo. 2sec down 1 second back up and 0 sec hold at top. then 10-12 reps 4 sets of dips. then 8-12 4 sets of weighed dips then 8-12 by 4 sets tricep cable pull downs

So is this 18 sets for chest?

15 sets for triceps?

**whitdrago0** · 12-10-2013, 12:04 AM

Originally Posted by bass

edit your post #5 and list everything vertically so its easy to read. you're lucky to have BIB guide you through this...

also do your self a favor and watch these videos, they'll help you understand how your body works, and make it easier to structure your diet.

So you wanna learn how to Diet?

i am slowly got through the first two thanks

**whitdrago0** · 12-10-2013, 12:05 AM

Originally Posted by Back In Black

So is this 18 sets for chest?

15 sets for triceps?

yea except its 16 for triceps. 4,4,4,4

**Back In Black** · 12-10-2013, 03:03 AM

Originally Posted by whitdrago0

yea except its 16 for triceps. 4,4,4,4

I think you need a program restructure. Volume work is unlikely to do anything for a man of your build (trust me on that). Have you read Marcus's Diary in the lounge? If not, you should. I do no more than 6 sets a weeks for chest and 4 for triceps. When I was 18 I was 6 and weighed about what you do. Less volume required.