1 year goal

[Anthrax Invasion]

Steriods make it too easy. I wouldn't ever touch 'em.

 

[YoungIntricateMuscle]

i would only touch them after 10 years of training and if it could get me a pro card but i would still think about it and probably stay natural. But that obviously will never happen with my genetics. Who knows though.

I still need help with a good 5 day split workout (mon.- fri) and how i should cycle my mass diet and fatloss diet. any thoughts?

 

[YoungIntricateMuscle]

I think i perfected my diet. The ratio of fat to carbs to protein is 32% - 32% - 36%, which is good enough.


Cals/Fat/Carb/Prot

Meal 1
4 Eggs, whole, cooked, hard-boiled 310 21 2 25
1/2 cup cooked instant quaker oatmeal 153 2 31 4
2 cups nonfat Milk 172 1 24 17

Meal 2
2 ounces healthy choice oven roastedTurkey Breast 50 0 1 11
1 slice Cheese, Swiss, lowfat 51 1 1 8
1 slice whole wheat bread 79 1 15 3

Meal 3
5 ounces Chicken, breast, with or without bone 258 7 0 47
1 medium Potato 156 0 36 3
2 cups nonfat Milk 172 1 24 17

Meal 4
1 scoop Whey protein 145 1 11 21

Meal 5
1 scoop Whey protein 145 1 11 21
Banana, raw 109 1 28 1
Apple, raw 125 1 32 0

Meal 6
Beef, trimmed to 1/8" fat, choice, cooked, broiled 595 42 0 50
1 cup cooked buckwheat 154 1 33 6

Meal 7
Beef, trimmed to 1/8" fat, choice, cooked, broiled 595 42 0 50
1 cup cooked buckwheat 154 1 33 6

Meal 8
Cheese, cottage, lowfat, 2% milkfat 76 2 3 12
2 cups nonfat Milk 172 1 24 17

Mass Diet Totals: 3,669 calories 128g fat 309g carbs 318g protein

grams cals %total
Total: 3669
Fat: 128 1150 32%
Sat: 48 434 12%
Poly: 11 100 3%
Mono: 51 458 13%
Carbs: 309 1121 32%
Fiber: 29 0 0%
Protein: 318 1271 36%
Alcohol: 0 0 0%

 

[YoungIntricateMuscle]

3,669 – 3,538 = 131 cal

131 x 7 days of dieting = 917 calories

549 x 4 non-workout days = 2,196 surplus calories


A surplus of 78g fat, 175g carbs, 186g protein per week. Maybe more depending whether john beradi's calorie intake and formulas are correct. Hormones may play a role at my age also. Well at least i have something to follow by. Any thoughts?

That must mean that if an extra 186g of protein per week is consumed, then only .4 pounds of muscle is made since muscles are 90% protein by dry weight. On the other hand are 70% water weight so the carbs must count also right? How this it work?

 

[YoungIntricateMuscle]

Also how this extra testosterone work by being effecient with calories and causing so much muscle growth?

 

[Kouta]

holy shit you are making this way to complicated. Pick a decent program that focuses on the big lifts eg 5X5 work on getting stronger. As for diet just eat decent food with a fair bit of protien and if the scales are not going up you need to eat more.

 

[Anthrax Invasion]

holy shit you are making this way to complicated. Pick a decent program that focuses on the big lifts eg 5X5 work on getting stronger. As for diet just eat decent food with a fair bit of protien and if the scales are not going up you need to eat more.

Thank you, I'm doing my best to hold back.

 

[Protobuilder]

Did I just read the word "hardgainer" in one of your posts, YIM? WTF? OK, listen carefully: I am like guru, you are like bug. You eat. You lift. You grow. You no worry about being hardgainer. You squat. You add 5 lbs to the bar each week give or take. You eat. You grow. You not hardgainer. You simply haven't eaten enough in the past. Wise man once say: There are no hardgainers. There are just kids that won't follow my diet instructions b/c they're pussies and mommy won't cook for them or they are "too full" to keep eating.

 

[fortunatesun]

Exactly.

Our world was built by the Roman. Lift and eat till you fucking puke, then go eat some more. Never be found wanting in commitment and discipline. The only things that's changed is that nowadays our streets have curbs so we needn't get anything on our shoes.

 

[YoungIntricateMuscle]

Yes, i understand that, but i just might as well make it perfect since im eating so much anyway. The reason for that is the past 7 weeks i have been getting 2,700 calories and 200-250 grams of protein a day and only gained 2.5 pounds in the past week then i stopped dieting for a weekchew at all because of the sensitivity. So the i was suppose to gain 7 pounds at least. So thats why i increased my calories and protein to 3,600 calories and 300g protein

Hey, some people have really bad genetics. I had a friend who worked out for four years straight, in the gym nonstop up to 5 times a week, ate like 10 whole eggs a day, drank like 3 protein shakes a day, and a can of tuna, and dinner - he didn't make any really noticeble results. Where's some people workout for 2 months or so and they have their 6 pac already and big as anything. And by the way i can cook and im never full. I can eat nonstop even though im skinny. I love eating, whatever it is, as long as it aint junkfood.

I just trying to improve my diet since im going to be doing it for 42 weeks straight.