Workout regime/ Diet

[Meshy]

Been advised that I need to get my workout regime/ diet in check before I start my first cycle. My main objective is to increase my strenght and muscel mass. Any advice would be greatly appreciated.

Stats
29 years old
5'9"
147lbs
10 yeas experience weight training

Daily Diet
4x Weetabix, 1x Banana, 36g Protein bar
46g Protein Shake, Apple
2x Chicken Breast(88g protein), rice and greens
46g Protein Shake, Banana
2x Chicken Breast(88g protein), pasta or potatoes and greens
18g protein bar

Worked this out to be around 3000 calories with around 250-300g of protein


Daily Cardio
120x full ab crunches
60x side bends (40)
30 mins cycling

Day1 - Biceps/Triceps
4x16 Bicep Curls (52.5/50/45/45)
4x8 Preacher Curls (70.5)
4x16 Hammer Curls (52.5/50/45/45)
4x8 Tricep pulldown- wide grip (112.15/107.25/101.75/96.25)
4x8 Tricep pulldown- Narrow grip t-bar (112.15/107.25/101.75/96.25)
4x8 Tricep Kickbacks (25)

Day 2 - Legs/Shoulders
4x16 Squats (154)
4x16 Leg Extensions (99)
4x16 Leg Curl (82.5)
5x8 Machine press (198/192.5/187/181.5/176)
4x Shoulder press (105)
2x Lateral raise (22.5)
2x12 Front raise (25)

Day3 - Chest/Back
5x8 Bench Press (264/258.5/253/247.5/242)
5x8 Incline Bench Press (242/236.5/231/225.5/220)
5x12 Lat pulldown - longbar/Upperback (154)
5x12 Lat pulldown - row attachment/Lowerback (132)

Day 4 - Rest

Day 5 - Start all over again

[Matt]

Your diet isnt even close to 3000cals its terrible lol but for better advice post your diet in the diet forum, include all macros..

Your training program needs some work too...

Your over training your small muscle groups and under training your large muscle groups..

Legs would be better having there own day, biceps can go with chest, triceps can go with back, then shoulders on there own...

[Meshy]

Your diet isnt even close to 3000cals its terrible lol but for better advice post your diet in the diet forum, include all macros..

Your training program needs some work too...

Your over training your small muscle groups and under training your large muscle groups..

Legs would be better having there own day, biceps can go with chest, triceps can go with back, then shoulders on there own...

Wasn't really sure what board to post on as it fits into both catergories, don't wanna repost so if mods wanna move it to right forum...

Any suggestions to improve my diet?

The limiting factor is that I have to work 11-12 hour days 9am - 9pm and anything that i eat needs to be prepared the night before then reheated at work or be quick and easy to prepare and consume. Any tips or suggestions?

[mike500]

u need 2 up your protien alot chiken breast 88 grams? need at least 225 grams per meal at least 3 shakes a day and get some porridge in your diet in the morning and eggs also ur lunch u could have fish and brown rice ect ur diet is way to boring sorry

[mike500]

buy a rice cooker they are only small and u can steam your food also in it

[mike500]

try ur tris with chest gets a real pump because your second muscle group with chest is tris so ur pre exhausting themand your doing chest with back thats to hard doing opposing muscle groups so 1 muscle group will lose out same with bi and tri but ok to do now and then do shoulders with biceps and do legs on ther own or maybe abs thrown in.crunches 3 or 4 sets of 20 ur doing to many better do less with better form what do other members think? please post thanks

[Matt]

try ur tris with chest gets a real pump because your second muscle group with chest is tris so ur pre exhausting themand your doing chest with back thats to hard doing opposing muscle groups so 1 muscle group will lose out same with bi and tri but ok to do now and then do shoulders with biceps and do legs on ther own or maybe abs thrown in.crunches 3 or 4 sets of 20 ur doing to many better do less with better form what do other members think? please post thanks

Where abouts in Manchester are you from mike???

[Meshy]

u need 2 up your protien alot chiken breast 88 grams? need at least 225 grams per meal at least 3 shakes a day and get some porridge in your diet in the morning and eggs also ur lunch u could have fish and brown rice ect ur diet is way to boring sorry

I usually have two large chicken breasts which I estimate to be around 200g each, nutritial information on pack states 22g protein per 100g...along with 400g rice 130 calories per 100g? right? Never actually weighed the things just estimated, maybe should start weighing em

For the protein shakes I use two scoups each at 23g's protein with 1.5 pints skimmed milk, could add another after workouts but find I'm already in and out of the toilet with the amount of fliuds I'm drinking

Did used to boil 6 eggs daily and then could just snack on em throughtout the day but got sick of eggs lol maybe will go back to adding the eggs.

Sh1t at cooking fish but guess I could learn, think I'd prefer a steak, nice and easy just grill with pepper ;-)

Yeah I can change my breakfast to porridge no probs

[Meshy]

Porridge, Banana, 2x boiled eggs
46g Protein Shake, Apple, boiled egg
2x Chicken Breast(88g protein), rice and greens
46g Protein Shake, Banana, boiled egg
Large steak/ Grilled fish, pasta or potatoes and greens
2x boiled eggs
46g Protein Shake

Would this updated diet meet my bodies needs?

Would also like to point out that the weights i'm lifting are on a leverage workbench, not a standard bench press which would be more 220 starting weight

[Meshy]

try ur tris with chest gets a real pump because your second muscle group with chest is tris so ur pre exhausting themand your doing chest with back thats to hard doing opposing muscle groups so 1 muscle group will lose out same with bi and tri but ok to do now and then do shoulders with biceps and do legs on ther own or maybe abs thrown in.crunches 3 or 4 sets of 20 ur doing to many better do less with better form what do other members think? please post thanks

With abs I train them everyday first thing in the morning. Set of 60/40/20, then 2x sets of 30 side bends on each side with 40lbs... with no more then 30 seconds rest in between, gets em burning ;-)

Any other comments on what groups I should train together? Or any reps I could remove and replace, always open to suggestions?

[mike500]

hi matt worsley in salford u know it?

[mike500]

hi u need 2 mix ur shakes with water for a start milk ok now and again and fish is easy to cook or use tinned tuna and use cottage cheese espec at night before bed and yes u should weigh your food i know it sounds boring but once you have done that with the foods u like u wont need 2 weigh them again becos u can guess but with porrige and rice u will have 2 weigh all the time u can buy little electronic scales, steak and eggs is a good high protein meal also make sure u cook it medium rare.

[mike500]

why do u train abs evreyday? its like sayin i train chest or shoulders evreyday it dosent work if u did 500 sit ups a day u would not get better abs you hav 2 trick ur body not do the same things day in day out also thats gotta be boring for you

[Matt]

hi matt worsley in salford u know it?

Wythenshaw at the moment lol, lived in lower broughton salford for a few years before moving here.

Good to see you here...

[Meshy]

why do u train abs evreyday? its like sayin i train chest or shoulders evreyday it dosent work if u did 500 sit ups a day u would not get better abs you hav 2 trick ur body not do the same things day in day out also thats gotta be boring for you

All i wanna do with abs is tone em and keep em tight not build muscle. Where as with my other muscle groups I wanna give em time to repair and build bigger. Don't get me wrong some days I don't train my abs but pretty much 5-6 days a week I do.

[Meshy]

hi u need 2 mix ur shakes with water for a start milk ok now and again and fish is easy to cook or use tinned tuna and use cottage cheese espec at night before bed and yes u should weigh your food i know it sounds boring but once you have done that with the foods u like u wont need 2 weigh them again becos u can guess but with porrige and rice u will have 2 weigh all the time u can buy little electronic scales, steak and eggs is a good high protein meal also make sure u cook it medium rare.

Tuna would be nice and easy, could add a few tins to my diet. I've tried mixing with water but seriously it taste like sh!t... My main focus is bulking up, not too concerned about cutting as i'm pretty happy at around 12% BF.

[mike500]

hi matt so u got out of salford then and moved 2 somewhere more affulent lol

[mike500]

so mix ur tuna with a little olive oil then or nice with cottage cheese and pinapple mix urself though and also doing bends will build muscle if using a weight not tone

[mike500]

wot do u think matt?

[Meshy]

so mix ur tuna with a little olive oil then or nice with cottage cheese and pinapple mix urself though and also doing bends will build muscle if using a weight not tone

Just to clear up it's the protein i can't drink with water, makes me gag lol... Tuna straight from the tin, no prob, could eat it all day long with a little vinager and pepper.... yeah suppose i am using 40lbs on the bends so would probably build muscle, but then I don't give a chance to build cos i'm hitting it so often.

Thanks for the advice man, much appreciated

[JK-87]

FIRST OF YOU NEED TO WORK OUT HOW MANY CALORIES YOU NEED PER DAY. WORK OUT YOUR BMR. BMR STANDS FOR BASAL METABOLIC RATE . . . WHICH MEANS HOW MANY CALORIES YOUR BODY WIL BURN (IN BREIF).

SO...

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

......THEN

= BMR X 1.2

- If you are Lightly Active - (light exercise 1-3 days/week) Calorie-Calculation
= BMR X 1.375

- If you are Moderately Active (moderate exercise 3-5 days/week) Calorie-Calculation
= BMR X 1.55

- If you are Very Active (hard exercise 6-7 days/week) Calorie-Calculation
= BMR X 1.725

- If you are Extra Active (very hard daily exercise or 2 X day training) Calorie-Calculation =BMR X 1.9


NOW TO LOSE WEIGHT / CUT . . . -500 CALORIES.

AND LAST OF ALL. . . HAVE A THINK OF HOW MANY MEALS YOU WANT IN A DAY THEN DIVIDE IT BY THAT NUMBER.

(NUMBER OF MEALS I WANT TO EAT PER DAY % YOUR LAST BMR RESULT)
THAN PERCENT SIGN IS SUPOST TO BE A DIVIDE SIGN LOL.

[JK-87]

Protein intake per day should be either . . .

(1.5 x body weight lbs)
or
(2.0 x body weight lbs)

it all depends what ratio you want to cut your carbs / fat / protein, into.

[JK-87]

Sorry to take over the posts . . . .when i finish one post another comes into my head lol.

fat
flax seed oil (big efa)
egg yolk (some say it effects your colesterol some say it helps)

carbs
brown rice
sweet patato
oats

protein

lean beef
turkey
chicken
fish
egg whites

[JK-87]

just to clear up it's the protein i can't drink with water, makes me gag lol... Tuna straight from the tin, no prob, could eat it all day long with a little vinager and pepper.... Yeah suppose i am using 40lbs on the bends so would probably build muscle, but then i don't give a chance to build cos i'm hitting it so often.

Thanks for the advice man, much appreciated

start with 350ml milk and 50ml water and when you get used to it . . . .

300:100 then . . . 250:150. . . . .you get the idea thats how i did it. I hope my advice helps you out.
Good luck.

[eatrainrest]

All i wanna do with abs is tone em and keep em tight not build muscle. Where as with my other muscle groups I wanna give em time to repair and build bigger. Don't get me wrong some days I don't train my abs but pretty much 5-6 days a week I do.

you do know that training abs everyday would be overtraining the muscle. therefore, you wouldnt be doing more bad than anything else. if you want to tone up you abs, burn the fat. and youll want to strengthen your core region anyway so i would recommend using higher reps with weights 1-2x weekly.

[Meshy]

start with 350ml milk and 50ml water and when you get used to it . . . .

300:100 then . . . 250:150. . . . .you get the idea thats how i did it. I hope my advice helps you out.
Good luck.

Not a bad idea, i do actually do 50/50 water to milk ratio some days if i'm running low on milk and it don't taste so bad... thing is i'm not to bothered about the extra calories with the dairy i'm looking to put weight on not cut. or is it that mixing the protein with dairy makes it harder for the body to untake the protein?

Also i'm currently drinking shakes with just high protein and low carbs... Thinking of changing that to a shake with high protein and carbs to help me bulk...

Would this be a good idea or should i just stick to getting my carbs from the rice and pasta?

[Meshy]

you do know that training abs everyday would be overtraining the muscle. therefore, you wouldnt be doing more bad than anything else. if you want to tone up you abs, burn the fat. and youll want to strengthen your core region anyway so i would recommend using higher reps with weights 1-2x weekly.

I realise that i'm overtraining my abs but i'm not doing hugh amounts each day just 120 full crunches and the 60 side bends. Time really is a limiting factor, just do 20 mins before setting off to work, which leaves me the evenings to complete my weight training. Doing this regime seems to work for me my waist is 30", although could do with my abs being slightly more cut but think that's to do with bf% and would need to change diet and add more cardio to cut.

[Meshy]

Sorry to take over the posts . . . .when i finish one post another comes into my head lol.

fat
flax seed oil (big efa)
egg yolk (some say it effects your colesterol some say it helps)

carbs
brown rice
sweet patato
oats

protein

lean beef
turkey
chicken
fish
egg whites

Been noticing everyone talking about flax seed oil and gonna get some ordered today

If i'm gonna have eggs gotta have the yolk as well, to bland without the yolk. i've got low colesterol so don't think that's gonna be a problem.

Also i take multi-vit tablets daily, just the bog standard one's you get in the supermarket. Any recommendations on what vitamin supplements i should be taking?

[Meshy]

FIRST OF YOU NEED TO WORK OUT HOW MANY CALORIES YOU NEED PER DAY. WORK OUT YOUR BMR. BMR STANDS FOR BASAL METABOLIC RATE . . . WHICH MEANS HOW MANY CALORIES YOUR BODY WIL BURN (IN BREIF).

SO...

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

......THEN

= BMR X 1.2

- If you are Lightly Active - (light exercise 1-3 days/week) Calorie-Calculation
= BMR X 1.375

- If you are Moderately Active (moderate exercise 3-5 days/week) Calorie-Calculation
= BMR X 1.55

- If you are Very Active (hard exercise 6-7 days/week) Calorie-Calculation
= BMR X 1.725

- If you are Extra Active (very hard daily exercise or 2 X day training) Calorie-Calculation =BMR X 1.9


NOW TO LOSE WEIGHT / CUT . . . -500 CALORIES.

AND LAST OF ALL. . . HAVE A THINK OF HOW MANY MEALS YOU WANT IN A DAY THEN DIVIDE IT BY THAT NUMBER.

(NUMBER OF MEALS I WANT TO EAT PER DAY % YOUR LAST BMR RESULT)
THAN PERCENT SIGN IS SUPOST TO BE A DIVIDE SIGN LOL.

Was roughly doing this before and worked out i'd need 250g-300g protein daily and 3000 calories to bulk but was just woking it out of the top of my head without really weighing stuff. Gonna spend the day doing up an excel spreadsheet to actually get everything worked out to the exact calorie so that i've got it pinned down.

These formulars should help out, thanks man.

btw another guy was talking about macros? i'm guessing this is a breakdown of protein/carbs/fat right? There's alot of terminolgy on this site that can be confusing for nubs like me, took me a few days to figure out that natty meant natural lol

[mike500]

i take flax oil but heard its calorific

[eatrainrest]

I realise that i'm overtraining my abs but i'm not doing hugh amounts each day just 120 full crunches and the 60 side bends. Time really is a limiting factor, just do 20 mins before setting off to work, which leaves me the evenings to complete my weight training. Doing this regime seems to work for me my waist is 30", although could do with my abs being slightly more cut but think that's to do with bf% and would need to change diet and add more cardio to cut.

diet and cardio are the only reasons your abs would be showing... by doing crunches is liek doing pushups for chest. you wont be achieving remotely what you could be using weights 1-2x weekly which would work in conjunction with cardio and diet to really get those abs protrafcting.

[JK-87]

was roughly doing this before and worked out i'd need 250g-300g protein daily and 3000 calories to bulk but was just woking it out of the top of my head without really weighing stuff. Gonna spend the day doing up an excel spreadsheet to actually get everything worked out to the exact calorie so that i've got it pinned down.

These formulars should help out, thanks man.

Btw another guy was talking about macros? I'm guessing this is a breakdown of protein/carbs/fat right? There's alot of terminolgy on this site that can be confusing for nubs like me, took me a few days to figure out that natty meant natural lol

yes thats what macro's are. I got a spreadsheet here is you want, pm me your email and i will send you the file. All you have to do is decide what you want to eat and look at the back of the pack and type the macros into your spread sheet it will give you your percentage in your diet and a few other things too.

[JK-87]

been noticing everyone talking about flax seed oil and gonna get some ordered today

If i'm gonna have eggs gotta have the yolk as well, to bland without the yolk. I've got low colesterol so don't think that's gonna be a problem.

Also i take multi-vit tablets daily, just the bog standard one's you get in the supermarket. Any recommendations on what vitamin supplements i should be taking?

i take
solgar v2000 vitamins
bcaa's
tormifine
liv 52

[Meshy]

i take
solgar v2000 vitamins
bcaa's
tormifine
liv 52

Cool... i'll take a look into these supplements and I'll pm for that spreadsheet once i've got over 100 posts.

Thanks, you've been a big help

[mike500]

i see uve takin this post over jk 87lol

[JK-87]

i see uve takin this post over jk 87lol

ano i got a bit carried away mr mike 500 ha.