Any insight on diet, workout, etc. Diet=Want to get my meals checked and also think that my intake is screwed up around workout and after workout--- Would like to use whole foods but I do rely on whey a bit.
Age: 37
Height 6'3
weight 197 Lbs
12% BF
Picture in avi from November 30-last week. Gone from over 20% to around 12 (my guess). Obviously 197 is lighter than I want to be… I have thin lower body.
Was at 194 when Sgt. Hartman suggested I up the calories to about 500 per meal.
Meals: This is not exact but what I try to achieve, I measure but I am not precise if running a bit late. I also take scifit creatine and beta alanine 2 times a day as well as a multivitamin
• Meal 1: 6:30 45 gram protein, 50 gram carbs, 10 gram fat Whey shake or egg whites, Oatmeal and flax seeds
• Meal 2-4: 2.5-3hrs apart 45 gram protein, 50 gram carbs, 10 gram fat (Protein=Chicken or tuna/ Carbs=barilla plus pasta, sweet potatoes + broccoli, asparagus, salad, etc, Fats- In foods and EVOO 1 TBSP
• Meal 5 7-7:30 pm: 45Gram Protein, 60 gram carbs, 10 gram fats. Protein, lead beef, chicken,
• Workout starts at around 9-9:30 pm. Usually 45 minutes of progressive weights, no cardio
• Post workout: Between 9:45 and 10:15pm , Whey shake (40 grams protein) with 8 oz skim milk and slice whole wheat bread 28 gram carbs
• Before bed (around 11pm) 1 cup 1% fat cottage cheese. 28 gram protein, 2.5 gram fat, 7 gram sugar
293 gram protein, 295 carbs, 55g fat ~2850 calories
My goal is lean weight gain—want to get to about 205 by June. I think that by being at only 2100 calories for 3.5 months my body should start to gain a bit easier.
Will be adding 3 days a week pre-meal cardio in the AM, 30 minutes low-moderate intensity tomorrow.
Workouts: 2 on 1 off: Most with reps from 4-8, increasing weights and drop sets including frequently
• Chest and tris: Flat Bench 4-5 sets, increasing, Inclined or declined 3 sets, flys 3 sets, Tri’s- Skull crushers 4 sets, extensions 2-3 sets, dips 2 sets
• Legs- Squats 5-6 sets, lunges, 3 sets, 2 sets extensions, 2 sets stiff leg deads, 2 set curls. 3-4 sets calfs
• Back and Bi’s 4 sets chins, 3 sets bent over rows, 3 sets pull downs front, 3 sets shrugs, bi, 4 sets straight or e-z bar curls, 3 sets incline curls, 1-2 sets reverse curls
• Shoulders, abs and calves-3 sets standing push press, 2 sets dumbbell press, 3 sets narrow grip upright rows, 1 set front raises. 7 minute ab burner workout, same calf workout as on leg day
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