Rate my diet/workout/everything - Finally taking lifting serious

[DeBaie]

I am natural.
I plan to be for at least a couple years with hard workouts, a continously clean diet, and plenty of rest.
I quit drinking, never smoked (the occasional cheeba or whatever but am done with that as well)

I have been interested in nutrition, weightlifting, bodybuilding.. everything to do with it since I picked up my first flex mag about.. 4-5 years ago. I have been to bodybuilding shows, I am a hardcore fan of mainstream bodybuilding, its just until now that I have decided to put myself to the limits and stop watching other people become who I look too.

I am now 21 years old.
I weigh 195.
I am 6'5.
And yes, its a bitch to put on the weight.

My diet for the past month (ie. since I got my membership back) has consisted of the following:


Meal 1
------
4-6 eggs
2 pc whole grain toast with Natty PB
1/3 cup of grape nuts
Tall glass whole milk

Throughout the day I have 4-5 meals consisting of:
----
1-2 chicken breasts (***ending on size) or a can of tuna, or any lean meat
Large salad, potatoe
Whole grain bread (1-2 slices)
Tall glasses of whole milk to go along with


Anytime I am snacking it is usually the following:
Trail mix, Whole grain wheat thins, fruits (usually watermelon/strawberries/bananas)


In between meals I may have a 2 scoop shake of UN Muscle juice.

Prework out I have 2 scoops of UN Muscle Juice, and 5g of Prolab Creatine monohydrate with a small class of coca cola.

Postworkout consists of another 2 scoops of UN Muscle Juice and another 5g of creatine mono with another small class of coca cola.

Shortly after my pwo shake, I will eat... approx 1-2 hours.

And of course, drinking 6-10+ litres of water a day.

My 3 day split is as follows.

Day 1 - Chest and Back

Flat Bench 15/8/6/4 (DBs every 4th workout)
Incline Bench 10/8/6/4 (DBs every 4th workout)
DB pull overs 10/8/6 or DB flyes 10/8/6


Deadlifts 15/10/6/4
Barbell rows 10/8/6
Chins Until I get 50.. Now it takes me about 7-8 sets.

Day 2 - Legs

Squats 15/10/8/6
DB Lunges 15/10/8/6
Leg curls 15/10/8/6

Straightleg deadlifts 15/10/6/4
Good mornings 15/10/6/4

Day 3 - Shoulders and arms

Hang cleans - 15/10/8/6
Side DB laterals - 15/10/8/6
Upright rows - 15/10/6/4 (Substituted for shrugs every other workout)
Standing barbell press - 15/10/6/4 (substitued for seated DB press every other workout)

Usually routine is:

Monday - Legs
Tues - Chest/back
Wednes - Shoulders/arms
Thurs - OFF
Fri - Legs
Sat - Chest/back
Sun - Shoulders arms


I have been doing this for a month now..
Have went from 175 pds to a 190pds.

Some stats:

Bench press - 205 for 4
Squat - 205 for 6
Deadlift - 275 for 6

I have been getting at least 8 hours a sleep, I have not felt hungry since I started this routine.



I posted all of this because I know there are people on here that care.. and are willing to help out anyone who is starting out and taking it serious.

I will post pics asap so that way you can see me grow and I think being active on these forums will be just another motivator on sleeping, training and eating.

Thanks again,

DeBaie

[TR'05]

Good to hear your planning on dedicating yourself to this, De. As far as the diet and training go, they both require work.

There are a couple of things which would be helpful; most importantly, for bulking up do you want to keep your bf% as low as possible?

Titleist, a member here, put dieting- whether for cutting/bulking, whatever- in a great way. Every meal you eat should be serving a purpose. The people who have the most success plan out each meal (anywhere from 5-8 per day, although it is highly variable) with the total kcals & macronutrients included for each meal and daily totals. I think you should do this. Write it all out in detail and then members can help you tweak it to best fit your goals.

As far as training goes, it looks like you are not giving your body nearly enough time to recoup' fully. You have a ton of volume on most days which is bound to affect your intensity (i.e. you won't be able to lift as heavy as you need to lift in order to truly maximize results). Remember, you aren't growing in the gym; you're growing outside of the gym.

I would post the workout in the workout forum, and look around for tips, etc. (same goes for the dieting forum).

Anyways, try to outline the diet similar to the member in this thread- http://forums.steroid.com/showthread.php?t=305736 - it will go along way in getting the responses/assistance you seek.

[DeBaie]

With regards to a training split, any information that would lead me to a good one to try out?

[TR'05]

A lot of guys on here, myself included, have had success with workouts which don't go much over 45 minutes.

I train four times per week right now, compound lifts are my focus. For big muscle groups I will do three sets, as heavy as I can go, to failure (5-8 rep range). I generally do not go over 15 sets per day- oftentimes, even less.

My workout today will look like this:

1) Deadlifts- 3 sets
2) Flat Bench- 3 sets
3) Weighted Chins- 3 sets
4) DB Pullovers- 3 sets
5) Narrow Grip Pull Downs - 2 sets

Rep Range b/w 5-8 on all.

[TR'05]

Couple quick suggestions on the diet, also.

Learn to love oats, yams/sweet potatoes, brown rice, quinoa, and other natural healthy who grain carb sources.

Also, for your workout, lose the coca-cola...If you are looking for high GI, quick absorbing carbs you're better off to go with dextrose/maltodextrin/waxy maize starch...Read the label on the ****...I don't know what three quarters of the shit they put in there is!

Make sure you're getting in good fats/EFAs...a variety of different fish/meats will do the trick...if it's a problem you can supplement with flax oil, or a 3-6-9 blend.

[DeBaie]

Thanks bro
I am going to pick up some brown rice today, along side some WW pasta that other dude marked as essential.

Do you mind sending me maybe your routine?
I like following someones routine, and seeing what I get out of it.
I do enjoy the compound movements, and really always push my self to fail or at least try too.

I expect big things out of myself, and want to take in any and all information that can be beneficial. I hope to prove to the people that help me that I am dedicated, and willing to do what it takes to get big, not for anyone but myself.

Is the not from concentrate craneberry juice okay to take with my creatine? Or should I just order some dext?

Thanks again bro