Please Scroll Down to See Forums Below
need help with diet
- Thread starter @coleman
- Start date
Great place to start ...
http://www.elitefitness.com/forum/showthread.php?t=406047
How about telling us what your current diet & training is like ... SPECIFICALLY ...
http://www.elitefitness.com/forum/showthread.php?t=406047
How about telling us what your current diet & training is like ... SPECIFICALLY ...
I did spend a lot of time searching on different boards and I see lots of different things. From this board I found some threads where they say 1-1,5 gr protein/pound body weight and 2-3 gr carbs/pounds. Are these good guide lines to gaine muscle?
my diet:
Meal 1: 09:00
60 gr oatmeal
400 gr milk
protein shake
3 omega 3 caps
TOTAL 510 kcal, 78 gr carbs, 36 gr protein, 1 gr fat
Workout 10:00
After workout 11:30
Energy drink
Banana
Protein shake
TOTAL 555 kcal, 102 gr carbs, 40 gr protein, 0 gr fat
Meal 2: 13:15
180 gr macaroni
tuna 130gr
200 gr vegetables
20 gr cheese
TOTAL 500 kcal, 80 gr carbs, 50 gr protein, 15 gr fat
Meal 3: 16:00
2 herring
2 slices brown bread
75 gr chicken
150 gr vegetables
TOTAL 520 kcal, 50 gr carbs, 50 gr protein, 20 gr fat
Meald 4: 19:00
100 gr minced beef
100 gr vegetables
20 gr cheese
TOTAL 600 kcal, 50gr carbs, 40 gr protein, 20 gr fat
Meal 5: 21:30
500 gr cottage cheese
300 gr milk
TOTAAL 295 kcal, 36 gr carbs, 42 gr protein, 1 gr fat
Totaal 3000kcal, 400 gr carbs, 257 gr protein, 60 gr fat
I try to stick with this but sometimes it is hard to eat that much, and people still say I eat not enough kcal.
My last training routine was this:
day 1:
chest press 3x6
cable cross 3x6
incline dumbel press 3x6
arnold press 3x6
Side Lateral Raise 3x6
shrugs 2x6
small bench press 3x6
cable kickbacks 3x6
day 2:
squad 3x6
lunches 3x6
hamstring legpress 3x6
stiff leg deadlift 3x6
one leg calf raises 2x30
day 3:
pull up 3x6
small pulldown 3x6
seated wide row 3x6
animal curls 3x6
concentration curls 3x6
forearm twist
Bent Knee Flat Bench Leg Raises till failure
Cable Crunches 2x6
day 4:
rest
day 5:
rest
day 6: repeat
Sometimes I start repeating on day 5. I began this routine with 4 workout day's in a week, but I felt strong so I did 5 or 6 workout day's in a week. I thought it was to many but I had great progress so I kept doing 5/6 workout day's each week. I did use CEE maby I recovered faster because of that?
I did this routine for a month and gained 12 pounds in total, my bf also went up a bit.
Now I wanted to start 5x5
day 1:
BENT-OVER BARBELL ROWS 5x5
wide pulldown behind neck 2x10
small cable row high 2x10
DIPS 5X5
decline dumbbell triceps extensions 2x10
CRUNCH WITH WEIGHT 5X5 (DON'T KNOW THE EXACT NAME)
twist cruch with weight 2x10 (don't know the exact name)
day 2:
rest
day 3:
SQUAD 5X5
leg extension 2x10
leg curl 2x10
calf 2x15
BARBBEL PRESS 5X5
bent Over Rear Raises 2x10
shrugs 2x10
day 4:
rest
day 5:
FLAT BENCH PRESS 5X5
incline benchpress 2x10
fly's 2x10
DUMBBELL CURL 5X5
preacher curl 2x8
reverse curls with cable 2x8
day 6:
rest
day 7:
rest
my diet:
Meal 1: 09:00
60 gr oatmeal
400 gr milk
protein shake
3 omega 3 caps
TOTAL 510 kcal, 78 gr carbs, 36 gr protein, 1 gr fat
Workout 10:00
After workout 11:30
Energy drink
Banana
Protein shake
TOTAL 555 kcal, 102 gr carbs, 40 gr protein, 0 gr fat
Meal 2: 13:15
180 gr macaroni
tuna 130gr
200 gr vegetables
20 gr cheese
TOTAL 500 kcal, 80 gr carbs, 50 gr protein, 15 gr fat
Meal 3: 16:00
2 herring
2 slices brown bread
75 gr chicken
150 gr vegetables
TOTAL 520 kcal, 50 gr carbs, 50 gr protein, 20 gr fat
Meald 4: 19:00
100 gr minced beef
100 gr vegetables
20 gr cheese
TOTAL 600 kcal, 50gr carbs, 40 gr protein, 20 gr fat
Meal 5: 21:30
500 gr cottage cheese
300 gr milk
TOTAAL 295 kcal, 36 gr carbs, 42 gr protein, 1 gr fat
Totaal 3000kcal, 400 gr carbs, 257 gr protein, 60 gr fat
I try to stick with this but sometimes it is hard to eat that much, and people still say I eat not enough kcal.
My last training routine was this:
day 1:
chest press 3x6
cable cross 3x6
incline dumbel press 3x6
arnold press 3x6
Side Lateral Raise 3x6
shrugs 2x6
small bench press 3x6
cable kickbacks 3x6
day 2:
squad 3x6
lunches 3x6
hamstring legpress 3x6
stiff leg deadlift 3x6
one leg calf raises 2x30
day 3:
pull up 3x6
small pulldown 3x6
seated wide row 3x6
animal curls 3x6
concentration curls 3x6
forearm twist
Bent Knee Flat Bench Leg Raises till failure
Cable Crunches 2x6
day 4:
rest
day 5:
rest
day 6: repeat
Sometimes I start repeating on day 5. I began this routine with 4 workout day's in a week, but I felt strong so I did 5 or 6 workout day's in a week. I thought it was to many but I had great progress so I kept doing 5/6 workout day's each week. I did use CEE maby I recovered faster because of that?
I did this routine for a month and gained 12 pounds in total, my bf also went up a bit.
Now I wanted to start 5x5
day 1:
BENT-OVER BARBELL ROWS 5x5
wide pulldown behind neck 2x10
small cable row high 2x10
DIPS 5X5
decline dumbbell triceps extensions 2x10
CRUNCH WITH WEIGHT 5X5 (DON'T KNOW THE EXACT NAME)
twist cruch with weight 2x10 (don't know the exact name)
day 2:
rest
day 3:
SQUAD 5X5
leg extension 2x10
leg curl 2x10
calf 2x15
BARBBEL PRESS 5X5
bent Over Rear Raises 2x10
shrugs 2x10
day 4:
rest
day 5:
FLAT BENCH PRESS 5X5
incline benchpress 2x10
fly's 2x10
DUMBBELL CURL 5X5
preacher curl 2x8
reverse curls with cable 2x8
day 6:
rest
day 7:
rest
In my opinion your calories are at about maintenance level..you should eat at least 500-750 more. Protein is pretty good you could up your healthy fats and carbs a bit more..
for example you could add 2 tablespoons of natty pb with some protein get an extra 350..maybe add some more fats in meal 5 and just find places to throw some other stuff in. Overall the diet looks pretty clean and you seem to have a pretty good idea what you are doing.
Calories are holdin ya back though. If you start to gain some fat you know your eating enough
for example you could add 2 tablespoons of natty pb with some protein get an extra 350..maybe add some more fats in meal 5 and just find places to throw some other stuff in. Overall the diet looks pretty clean and you seem to have a pretty good idea what you are doing.
Calories are holdin ya back though. If you start to gain some fat you know your eating enough
