Critique this sh*t

[truth_]

Critique this please

Goal is to look the best I can by summer...so, by June, let's say

Just had oral surgery for wisdom teeth removal on Dec. 3 and I'm still not fully recovered, so I haven't been into the gym since then. Haven't been eating well so I'm sure my metabolism is lacking at the moment.
Although I don't know for sure, I don't think I'll be back in the gym for another week or two. (My lower sockets throb when blood starts to pump..like if I jog a little bit when I walk my dog--so I don't think I'm ready for any high intensity training just yet)

ANYWAY

My stats are approximately (haven't checked recently)
5'11" - 180lbs - 17-17.5% BF

Breakfast
1 cup oats
1 scoop whey

Mid morning
1 scoop whey

Lunch
chicken breast
cup rice
veggies

Mid afternoon
1 scoop whey
1 cup oats (optional)

Dinner
chicken breast
cup rice
veggies

Bedtime
1 scoop whey

2 caps fish oil each meal

--

Since I'm still at a higher bf level and still a beginner, I'm sure anything would work, really, as long as I stuck to it

Thoughts on using creatine on this diet?

Training is a very basic old school routine with mostly compound exercises

Bench/incline, Squat/legpress, Lat pulldown/low cable row, Barbell shoulder press/dumbbell shoulder press

mon wed fri

Circuit style, doing a set of each and repeating for a total of 3-4 sets per exercise

Mon Fri include preacher curl after workout

All days abs after workout

Low volume 3-4 reps for the bench and shoulders, 5-6 for squat and pulldown/low cable row

Really trying to build a solid base here.

Given my goal to look the best that I can by June, (best defined by me would be the leanest I can be and the hardest/cut i can be)...would you recommend I bulk rather than cut my diet until March or so and then go on a cut? I'm thinking of cutting now, because the general consensus seems to be that going into a bulk when you're lean is going to be easier/cleaner than going into it when you're not so lean

I'd rather lean out and gain lean mass and bulk after the summer

 

[sublime35]

I would say as far as diet goes i would loose the whey mid morn, mid aft., and bed. The two mids. should have some sort of slower digesting protein source and include some veggies atleast. And bedtime you want a slower digesting protein source as well so you lessen the chance of being in an anabolic state.
As far as the decision to bulk or cut is completely up to you. If you feel you have too much body fat that is when you can start cutting, but it's all completely up to you.
With your training routine you really should split it up so that everyday you work different muscle groups. Like me i do:
Mon - Chest/tris
Wed - Back/ Bi's
Fri - Legs
Abs every day but Sat. and I do Cardio 3 times a week.

 

[truth_]

ok cottage cheese it is..

not sure about changing up that routine..i'm doing high intensity lower reps..i'd think i would need to split it if i were doing more reps, or when i've plateaued at building a solid foundation

i like old school, and i think a lot of newer bodybuilders would benefit from starting off with a basic compound routine i have for 2-3 months and then going from there

 

[aaron1115767]

what are the choices if u cant stand cottage cheese?

 

[sublime35]

eggs, any meats

 

[sublime35]

milk

 

[ncmil]

Breakfast
1 cup oats
1 scoop whey
**57 grams of carbs 25 grams of protein 420 Cals **

Mid morning
1 scoop whey
** 25 grams or protein 110 cals **

Lunch
chicken breast
cup rice
veggies

** 50 grams of carbs, 35 grams of protein, fat dunno 500 cals **
Mid afternoon
1 scoop whey
1 cup oats (optional)

** Why ??? Why do you need the oats, again 57 grams of carbs, 25 protein, 410 cals *

Dinner
chicken breast
cup rice
veggies

** See Above **
Bedtime
1 scoop whey

2 caps fish oil each meal


My 2 cents since you ask, i mean you are eating clean but their is no real method to this, and looks like you are eating too many calores, not enough protein.

Post workout instead of gatorade, eat a packet of sweet tarts, and 2 scoops of protein, cheaper then the gatorade, and the candy will make you feel like your cheating

 

[truth_]

ok sweet tarts..haha. i hope post workout spike works for me..i've never tried it before.

the oats pre workout are optional depending on if you workout better on carbs..i don't think it matters to me, and i don't exactly love oats, so i never eat it, but i just put it there optional

i'm actually eating 1/2 cup dry oats with a cup of water so

Breakfast
1/2 cup dry oats
*150 calories, 3g fat, 27g carbs, 5g protein
1 scoop whey
*110 calories, 1.5g fat, 3g carbs, 23g protein
TOTAL 260 calories, 4.5g fat, 30g carbs, 28g protein

Morning snack
1 scoop whey
*110 calories, 1.5g fat, 3g carbs, 23g protein

Lunch
chicken breast
*APPROX 152 calories, 3.3g fat, 0 carbs, 28.5g protein
cup rice
*APPROX 170 calories, 0g fat, 36g carbs, 6.5g protein
cup broccoli
*APPROX 44 calories, 0.5g fat, 7.8g carbs, 4.5g protein
TOTAL 366 calories, 3.8g fat, 43.8 carbs, 39.5g protein

Afternoon snack
1 scoop whey
*110 calories, 1.5g fat, 3g carbs, 23g protein

Postworkout
packet sweet tarts
*210 calories, 0g fat, 49g carbs, 0g protein
Serving Size 8 pieces; Servings: about 3.5 - 1.80oz; Calories 60; Fat Calories 0; Total Fat 0g; Sodium 0mg; Total Carb. 14g (5%**); Sugars 12g; Protein 0g; **Percent daily Values (DV) are baed on a 2,000 calorie diet.

2 scoops whey
*220 calories, 3g fat, 6g carbs, 46g protein
5g creatine
TOTAL 430 calories, 3g fat, 55g carbs, 46g protein

Dinner
chicken breast
*APPROX 152 calories, 3.3g fat, 0 carbs, 28.5g protein
cup broccoli
*APPROX 44 calories, 0.5g fat, 7.8g carbs, 4.5g protein
TOTAL 196 calories, 3.8g fat, 7.8g carbs, 33g protein

Bedtime
1/2cup fat free cottage cheese
*80 calories, 0g fat, 7g carbs, 13g protein

TOTAL
1552 calories, 18.1g fat, 149.6g carbs, 205.5g protein

Holy shit...too many calories?? I'm gonna go catabolic with only 1500, aren't I? With the intensity of training I'm going to be doing? As well as cardio? Am I able to stay at this low level of calories, or can I do something to trick my body to fight catabolism?
I'm thinking doing about 10 minutes of HIIT sprint/jog on my off days (Tues Thurs Sat) and Sunday rest..

Almost there I think...thanks a lot for helping me chizel this plan

 

[truth_]

ncmil i'm thinking you overestimated the cal's...1500 has got to be way too low...

ttt