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Axelator
22-Mar-2008, 01:49 AM
My goals are to increase strength primarily and also put on as much mass as I can while doing so. The diet is underneath, I havent counted the daily nutrition and calorie values of it yet but I'm aiming for 200g of protein (I'm 75kg) at least and 3000 calories. Ill count it up and post it tommorow. Thanks in advance for any advice. Also on fridays im trying to increase all lifts by 2.5kg atm rather than 2.5% since i'm still pretty new and should be able to make good gains.

Tues
Squat 5x5 Ramping weight to top set of 5
Bench 5x5 Ramping weight to top set of 5
Barbell Row 5x5 Ramping weight to top set of 5
3 sets of weighted hypers
4 sets of weighted sit-ups
3 sets of weighted dips (5-8 reps)
3 sets of barbell curls
3 sets of triceps extensions (5-8 reps)

Wednesday
Squat 4x5 (First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again)
Military Press 4x5 (Ramping weight to top set of 5)
Deadlift 4x5 (Ramping weight to top set of 5)
3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
Bench 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
Barbell Row 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
3 sets of weighted dips (5-8 reps)
3 sets of barbell curls
3 sets of triceps extensions (8 reps)
4 sets of weighted sit ups
3 sets of weighted hypers

Diet

Breakfast: 3 whole eggs, 1 bannana, 1 glass of milk.

Snack: Cheese (thick) and ham sandwich (brownbread)

Lunch: Cheese (thick) and ham sandwich (brownbread) and a bannana

Snack: Peanut butter sandwich, 3 pieces of chicken, 1 glass of milk

Dinner: (out of my control)

Evening Snacks: 4 peices of chicken, 1-2 glasses of milk, 2 eggs.


Axel.

TheCount
24-Mar-2008, 04:00 PM
At first look:

Too much leg. You are doing squats every session, of which one involves deadlifts and two involve hypers which I would say is frankly too much for all it is a big muscle group. Especially with all presumeably being at max effort.

I would say Squats on the monday, hypers Wednesday and deads on the Friday personally, split it up a bit.

I also suspect there is a bit too much chest in there too. Switch Barbell curls for hammer curls.

Diet:
Unless you are eating a 1700 calorie dinner I doubt very much you will break 3000.

Breakfast: 3 whole eggs, 1 bannana, 1 glass of milk.

The most important meal of the day and nothing to it. Porridge, Meusli... Don't have 3 whole eggs every day, two yolks if I remember provide pretty much up to your limit on cholesterol and for all your three you get 21g protein. You would get that from porridge.
Rather than forcing it to be a bannana, make it any piece of fruit otherwise you'll get bored. If you make said porridge or have meusli you won't need the glass of milk.
Your current breakfast is in fact about 200 calories.

Snack: Cheese (thick) and ham sandwich (brownbread)
Make it something more interesting. Humous sandwich, pasta salad, salad of any sort, rice, potato and mayo...
Again this is about 300 calories and high in fat, most of the protein probably coming from the bread.

Lunch: Cheese (thick) and ham sandwich (brownbread) and a bannana
Make it something more interesting as above.

Snack: Peanut butter sandwich, 3 pieces of chicken, 1 glass of milk
Why can't you have this for lunch? This is more like it... but I would bulk the chicken out a bit with rice or something. Rather than having predefined glasses of milk just drink it as you will. Depending on the chicken you will get about 50g protein here and reasonable bit of fat.

Dinner: (out of my control)

Evening Snacks: 4 peices of chicken, 1-2 glasses of milk, 2 eggs.
Good idea, but why make it so boring. Do someting interesting. Again, drop the eggs.

Overall it is completely lacking in vegetables, you will find your diet lacking in fibre and that is gonna hurt. You need some quality carbohydrate sources there and need to mix it up the protein sources a bit.

Axelator
24-Mar-2008, 04:38 PM
Ok nutritional value of a day is

fat 99.15g (+20g)
protein 207.58g (+30g)
calories 2258 (+500)
Carbohydrates 226g (+100g)

This is not including dinner which will add at least another 500 caloreis probally a good 30g of protein, 50-100g carbs and 20g fat (aprox.). I could still do with slightly less carbs and more protein so if anyone has any suggestions on how to do that please do tell.

Any feedback at all is welcome, just keep in mind my goals.