New member here

Thouser88 · 09-11-2009, 08:10 PM

What's up brohams, new to the site but not to the game. Just started back training in Feb. I'll let my sig. explain the progress. Here's my current routine and diet, I'm on a clean bulk to at least 210. Pics in the profile also.

Routine:

Mon- chest/tris/calves
Tues- back/bis/forearms
Wed- squat day, reg and hacks
Thurs- delts/trap/forearms
Fri- light chest/arms/calves

Diet:
Calories Total Fat Carbs Protein

Breakfast
3 eggs 210 13.5 3 18
1 piece whole wheat bread 50 1 10 4
2 scoops whey/16 oz milk 520 18 28 64
Total 780 32.5 41 86

AM Snack
1 can of tuna of chicken 100 1 0 22
2 tbsp nat pb 180 16 6 7
Total 280 17 6 29

Lunch
8oz chicken 220 3 0 52
1 cup brown rice 170 1.5 36 4
yogurt 170 1.5 33 5
string cheese 50 2.5 0 7
fruit
Total 610 8.5 69 68

PM Snack
nat pb sand on whole wheat 280 18 26 15
protein bar 360 11 33 30
Total 640 29 59 45

PWO
2 scoops whey/16 oz milk 520 18 28 64
Total 520 18 28 64

Dinner
8oz chicken 220 3 0 52
1 cup brown rice 170 1.5 36 4
yogurt 170 1.5 33 5
string cheese 50 2.5 0 7
fruit
Total 610 8.5 69 68

Night Snack
1 scoop casein/16 oz milk 420 17 27 40
Total 420 17 27 40

Grand Totals 3860 130.5 299 400
Percentage of Cals 34% 31% 41%

**HawaiianPride.** · 09-11-2009, 09:42 PM

Welcome to the forums Thouser. Nice progress you got going there, that's impressive even for a non-natty.

For the diet I'd suggest drinking your mid-day shakes with water for faster absorption, Milk will slow this process down and you need those nutrients in there ASAP especially on training days. Also, where are the veggies bro? Mix in veggies with at least 3 or 4 of your meals. Limit the shakes to 2 a day (besides the casein) and stick with more solids. Throw some red meat and fish in there for a more diverse source of protein and minerals. There are things poultry lack when it comes to other sources of protein.

Thouser88 · 09-11-2009, 10:06 PM

Quote:

Originally Posted by HawaiianPride.

Welcome to the forums Thouser. Nice progress you got going there, that's impressive even for a non-natty.

For the diet I'd suggest drinking your mid-day shakes with water for faster absorption, Milk will slow this process down and you need those nutrients in there ASAP especially on training days. Also, where are the veggies bro? Mix in veggies with at least 3 or 4 of your meals. Limit the shakes to 2 a day (besides the casein) and stick with more solids. Throw some red meat and fish in there for a more diverse source of protein and minerals. There are things poultry lack when it comes to other sources of protein.

Thanks bro, yeah I will start using water for my PWO shake, that stuff is crazy thick with waxy and milk anyways...as far as veggies, call me a wuss but I can't stomach a single one so I supplement my phytonutrients. Will throw in that I get loads of aminos, vitamins

**HawaiianPride.** · 09-11-2009, 10:28 PM

Ride on, they have fiber pills out there that you can try. Also, if you can stomach V8 that would be something to consider. They have some decent tasting ones out now.

**mikeh40+** · 09-11-2009, 10:49 PM

welcome Thouser,
you have a nice back, wondering why you took your pictures sitting down though? great solid physique going, HP has you covered on the diet so no input there, keep up the good work!!

Thouser88 · 09-11-2009, 11:33 PM

Quote:

Originally Posted by HawaiianPride.

Ride on, they have fiber pills out there that you can try. Also, if you can stomach V8 that would be something to consider. They have some decent tasting ones out now.

Well I was drinking V8 then read a lot about it not being good for you like they say. Then I switched to the fruit tasting kind and it gave me heartburn like crazy.

Quote:

Originally Posted by mikeh40+

welcome Thouser,
you have a nice back, wondering why you took your pictures sitting down though? great solid physique going, HP has you covered on the diet so no input there, keep up the good work!!

Thanks, it's probably my best quality. You should see it after a cut

I took them sitting down because the only place I had to put the camera was at that level. I'll post a couple more standing for kicks.

dead at 165lbs a few months ago

**mikeh40+** · 09-11-2009, 11:59 PM

much better poses, nice dead by the way!

**Freak** · 09-12-2009, 11:03 AM

Welcome to the dungeon! Awesome progress!

Thouser88 · 09-12-2009, 03:07 PM

Quote:

Originally Posted by mikeh40+

much better poses, nice dead by the way!

Thanks a lot bro. If my legs were where they need to be I'd be in the 500lb club. I was wanna of thos

e teens who didn't train legs back in the day. If only I knew then what I know now.

Quote:

Originally Posted by Freak

Welcome to the dungeon! Awesome progress!

Thanks man. I'm gettin' there, I got a lotta work to do still but I'm definitely happy.