Lean Mass Diet

[Josh*]

my diet any good?

Meal 1 60g Carbs, 35g Protein, 15g Fats 515 Kcals
4 Serving/s Meat Category 1-Multi
3 Serving/s Fat Category 1-Fish Oil
1 Serving/s Fruit Category 1-Sesamin
2 Serving/s Carbohydrate Category
1 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Meal 2 45g Carbs, 28g Protein, 15g Fats 427 Kcals
4 Serving/s Meat Category 1-Fish Oil
3 Serving/s Fat Category 2-CLA
1 Serving/s Fruit Category
2 Serving/s Carbohydrate Category

Meal 3 40g Carbs, 35g Protein, 15g Fats 435 Kcals
5 Serving/s Meat Category 1-Fish Oil
3 Serving/s Fat Category 1-Sesamin
2 Serving/s Vegetable Category
2 Serving/s Carbohydrate Category

Meal 4 40g Carbs, 28g Protein, 15g Fats 407 Kcals
4 Serving/s Meat Category 1-Multi
3 Serving/s Fat Category 1-Fish Oil
2 Serving/s Vegetable Category 2-CLA
2 Serving/s Carbohydrate Category
0 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Meal 5 30g Carbs, 35g Protein, 15g Fats 395 Kcals
5 Serving/s Meat Category 1-Fish Oil
3 Serving/s Fat Category 1-Sesamin
3 Serving/s Vegetable Category
1 Serving/s Carbohydrate Category

Meal 6 10g Carbs, 28g Protein, 15g Fats 287 Kcals
4 Serving/s Meat Category 1-Fish Oil
3 Serving/s Fat Category 2-CLA
2 Serving/s Vegetable Category
0 Serving/s Carbohydrate Category
0 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving
Total Carbohydrates 225g 15
Total Protein 189g 27
Total Fat 90g 18
Total Calories 2466g

["Maximus"]

Stats? Wko routine? Overall goal (besides just LBM gains)? Sorry if you have already posted this...

In any case, the setup looks pretty balanced out. Now, you just have to fill in for good food sources, i.e. Protein/Carbs and good Fats...

[Josh*]

Stats: 5'8 165 23% bf

Workout: im doing the Tri-Phase- on my 4th week Phase 1
Phase 1—Volume

The goal of Phase 1 is to increase the volume (number of sets) each week. In addition to adding sets each week you should always strive to lift a greater load each workout.
• Week 1 = 2 sets per exercise
• Week 2 = 3 sets per exercise
• Week 3 = 4 sets per exercise
• Week 4 = 5 sets per exercise
Rest time = 90 seconds between sets.

Workout 1 Back+Traps
Workout 2 Chest+Shoulders
Workout 3 Legs
Workout 4 Arms

Monday-Back+Traps
Deadlift 2-5 X 6-10
Pull-Up 2-5 X 6-10
Bent Over Row 2-5 X 6-10
BB Shrug 2-5 X 6-10
DB Shrug 2-5 X 6-10

Wednesday -Chest+Shoulder
Bench Press 2-5 X 6-10
Incline DB Press 2-5 X 6-10
Dips 2-5 X 6-10
Military or DB Press 2-5 X 6-10
DB Side Lateral 2-5 X 6-10

Saturday-Legs
Squats 2-5 X 6-10
Stiff Leg Deadlift 2-5 X 6-10
Leg Press or Lunges 2-5 X 6-10
Leg Extension 2-5 X 6-10
Leg Curl 2-5 X 6-10

Friday- Arms+Calves
BB Curl 2-5 X 6-10
Close Grip Bench 2-5 X 6-10
Skull Crusher 2-5 X 6-10
DB Curl 2-5 X 6-10
Standing Calf Raise 2-5 X 6-10
Seated Calf Raise 2-5 X 6-10

The rep range for Phase 1 is 6-10, which means you want to get at least 6 reps but no more than 10 reps. If you cannot get 6 reps then the weight is too heavy. If you can get more than 10 reps then the weight is too light. Once you can complete 10 reps with a given weight you should increase the weight for the next set. For example, if you can squat 225 lbs. for 10 reps the increase the weight to 235 lbs.

Phase 2—Intensity

The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no changes in the number of sets you complete, just the load you lift.
• Week 1 = 8-RM
• Week 2 = 6-RM
• Week 3 = 4-RM
• Week 4 = 2-RM
Rest time = 2-3 minutes between sets.

Workout 1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout 4 Lower Body B

Monday- Upper Body A Friday- Upper Body B
Bench Press 3 X 2-8 Incline Press 3 X 2-8
Bent Over Row 3 X 2-8 Pull-Up 3 X 2-8
Military Press 3 X 2-8 DB Shoulder Press 3 X 2-8
BB Shrug 3 X 2-8 DB Shrug 3 X 2-8

Wednesday- Lower Body A Saturday- Lower Body B
Squats 3 X 2-8 Deadlift 3 X 2-8
Stiff Leg Deadlift 3 X 2-8 Leg Press 3 X 2-8
Seated Calf Raise 3 X 2-8 Standing Calf Raise 3 X 2-8
Close Grip Bench 3 X 2-8 Skull Crusher 3 X 2-8
BB Curl 3 X 2-8 DB Curl 3 X 2-8

The rep range for Phase 2 is 2-8, but unlike Phase 1, you are going to shoot for a given rep number for each workout. The goal for week one is to use a weight that allows you to complete 3 sets of 8 reps; week two is to complete 3 sets of 6 reps; week three is to complete 3 sets of 4 reps; week four is to complete 3 sets of 2 reps. Each week you will be lifting a heavier load. For Deadlift it may be something like:
• Week 1 = 315 for 3 X 8
• Week 2 = 335 for 3 X 6
• Week 3 = 355 for 3 X 4
• Week 4 = 375 for 3 X 2

If you prefer, you can do arms after legs on the lower body day since the volume is lower on leg day. Some people may prefer to do all of the upper body in one workout because they find leg training more taxing or just because of personal preference. I leave it up to each individual to decide whether they prefer to train arms in the upper body workouts or the lower body workouts.

Phase 3—Frequency

The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.

Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
Workout 4 Weak Point

Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up:

Muscle Workout A (Mon) Workout B (Wed) Workout C (Fri)
Quad Squats Leg Press Leg Extension
Ham Stiff Leg Deadlift Lying Leg Curl Seated Leg Curl
Calf Seated Calf Raise Standing Calf Raise Donkey Calf Raise
Chest Flat Press Incline Press Decline Press or Dips
Back Bent Over Row Pull-up Rack Deadlift
Delt Military Press DB Side Lateral Cable Lateral
Trap Barbell Shrug DB Shrug Low-Pulley High Row
Tris Close Grip Bench Skull Crusher Tricep Pressdown
Bis Barbell Curl DB Curl Cable Curl

Goal: beening built

[Josh*]

carbs is mostly brown rice, or wheat bead, or granola bars and for fat i just eat almonds

["Maximus"]

Stats, Wko regime, Goals... noted!

Wow, mate! Pretty nice wkout regime you have put together... impressive for someone new. Ok on to wko routine...

I would stick with Brown rice/Broccoli/Sweet Potatoes as Carb sources... Also, I would post the diet section only at the Narkissos/Novastep thread and have them disect your diet even better:

Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

Also, if you really stick to the workout regime you've posted here... I would boldly say, you can get to drop between 12-15% BF by year's end or early spring next year.

Finally, I have to commend you for not even thinking about using AAS yet... exploit your natural genetic limits first and then push for that 10-15% more that nature/genetics alone can't give with AAS/AS/ProHormornes.

Looking good mate... I will keep an checking your thread out for help/assistance!

[novastepp]

josh, your overall goals aren't very straight forward. i know you want to be built, but so do i. right now you say you are 23%bf... does that mean you are fine with that and want to continue adding size? i would recommend that you attempt to cut that down, as bulking up, or gaining quality lean muscle are achieved best when starting at a leaner point. let me know what your goals are for 3 months, 6 months, and possibly a year from now... easier to evaluate what you should be doing now.

[Josh*]

My goal over all is cut down to 12% bf and have a lean healthy body. i dont plan on bulk until i see my self at that stage. i dont want to be skinny and ripped. pretty much want to look good for spring beak..

[L1nk]

Why dont you ask these questions to Darek, from Scivation if you have questions?? He made it lol

[Josh*]

i like getting different advice..nova my goals for the next 3 months is to drop my bf% to at least a 15% and weight around 150. from that point i would keep trying to cut my bf% and wait for the winter to start bulking..as far as the veggies go is it alright if i pound v8?

[mkrulic]

Id drop the fruit.

[AdamGH]

i like getting different advice..nova my goals for the next 3 months is to drop my bf% to at least a 15% and weight around 150. from that point i would keep trying to cut my bf% and wait for the winter to start bulking..as far as the veggies go is it alright if i pound v8?

I dont like drinking my calories. I stick with water and whole foods.

[Josh*]

i would rather eat my veggies but sometimes during the week i dont have a chance to steam them so i turn to v8

[Josh*]

so change my diet all together or do HIIT 2 days out of the week?