I have been eating plenty of protein but I have not been eating enough carbs imo because I have been very irritable. So I found this diet on this site from another training log and I was thinking about using it but I am really wanting some suggestions.
protein= 300 grams
carbs= 200 or less but not exceeding 200 grams
fats= taking 3 spoons of cod liver oil (15 g) and
flax oil pills about 5 g
My body weight is 213
breakfast: 5 egg whites with 2 yolks (make the eggs jumbos)
1 cup oatmeal - dry
1 pro shake (eas)
mid morning 2 cans of tuna
meal: 1/2 rice brown or white - dry wt
green veggies
lunch: 6+oz steak or chicken (prefer it be steak)
red potato (not sure how much)
green veggies
preworkout 6+oz chicken
meal: green veggies
5 rice cakes
post workout shake 2 scoop whey protein needs to be about 50g protein low carb shake
last meal 6 egg whites
My training has been like this:
Day One:
Legs –
Squat 1warmup 135x15
4 working sets
185x10-12
225x8
245 x8
265x6
Romanin Dead (sldl)
4 sets
10x 135
8x185
8x185
6x195
Leg Press
3 sets
10 x heavy all sets
Leg ext 4 sets 10-12 135
Leg Curls 4 sets
Chest
Incline db press 4x10x65 65 70 75
Flat Bench DB 4x10x70 80 90 100
Flat bench Flys 3 x 40
Dips 4 sets to failure
Back
Bent over bb rows 4x10x135 135 185 185
Dead Lifts 225 x 10 286x6 315x3
Bent over db rows 4x10 - 65-70
Wide grip lat machine 4x10x90-120
Seated v bar rows 3x10xheavy
Shoulders
Military press 4x10x heavy
4 sets of db press heavy
Side lateral raises 3-4 sets to failure
Bent over raises 4 sets to failure
Arms
Stand barbell curls 4x10 60-75
Preacher Curls 3x10
Hammer curls 3x10
Seated dumbbell 3sets of burnout
Behind the head dumbbell presses
4 sets 100 lbs (my favorite lift)
Skull crushers 4sets heavy to 10
Cable presses 4x12
Reverse dips weighted 3x failure
Cardio 4-5 times a week 30 minutes
Supps
EAS PRO
COD LIVER OIL
BEDTIME ZINC B6 AND MAGNESIUM
L GLUTAMINE 15G A DAY
MULTI
Sorry for the lengthy post - I was thinking of putting this in a training journal so I can get more input and insight. I am hoping to compete in a couple years but at the same time i dont really care to balloon up trying to add mass. Let me know what your thoughts are.
