Quote:
Originally Posted by Bryce  Thanks!
My diet is always different, but I'm always hungry and eat a small meal about every 3 hours. An example of a day would be:
9:00 Breakfast: Vector Cereal, OJ, Hard boiled egg
Snack: Nutri Grain bar, juice, apple
12:00 Lunch: Big sub or else I usually eat at Rick's Grill.. some prime rib or something.
3:00 Snack: Cottage cheese with canned fruit, Yogurt/Granola, Pita bread with Hummus.
6:00 Dinner: Mom makes big dinner, always meat, salad and veggies.
8:00 Workout (I'm not sure what to eat before my workout.)
Pure whey isolate shake after workout.
Then often something before bed because I get hungry again.
(I drink water all day and during my workout)
I'm 5'11 on a good day and I weight 160. I am not sure of my BF%. |
I'm not the best when it comes to diets, but I can see a couple of flaws right away. The Cottage Cheese isn't really necessary at 3pm, maybe replace it with some solid meat protein? Tuna, perhaps? As it seems you're not getting a source of fish oil.
Before you workout you need to get some complex carbs in your body, and post-workout you need simple carbs for an insulin spike, I like a couple pieces of white bread, but what's really good are baked potatoes. Check out the GI chart in the Nutrition section, most-all of the high GI foods are great for right after your workout for that insulin spike (minus those containing fructose), in addition to your protein.
Your post-workout meal is HUGE, so in my opinion, if you can, maybe end your workout 20-30 minutes before dinner is normally ready, that way you can replenish those proteins and carbs. However, if you can't alter the time you workout, you need to get a solid source of protein (I like chicken, or red meat of some sort, but remember minimal fat), complex carbs, and low fat within like 30 minutes after your workout. What I do is workout, in the gym parking lot down a protein shake/BCAA's/Creatine and two pieces of white bread. Then I head home and get my post-workout meal in.
Before bed is when you want to eat that cottage cheese, as cottage cheese contains Casein Protein. Casein protein absorbs into your body very slow, so it gives you a good source of protein to hold you over until breakfast.
Quote:
Originally Posted by Bryce My training used to be random before I found this forum, an example of last week would be:
Sunday - Arms
Monday - Shoulders/Traps (I love the look of big traps)
Tuesday - Back
Wednesday - OFF
Thursday - Chest
Friday - Legs
Working Abs whenever.. when I worked them on thursday they were still too sore to work on saturday.
Workouts are about max weight for 10 reps/4 sets. I used to do 1 set of an exercise and then go do a set of a different exercise and return to the first one after that. I'm not sure if that is the proper way to be doing things.
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Why not group up some stuff? For example, I like to do Chest/Tri's one day, as most chest workouts end up getting your triceps anyway. Another thing you could group is your Back/Bi's. You say you love the look of big traps, so maybe keep shoulders by itself, if that's your area of emphasis (For example, I needed a bigger chest, so I did Chest 2x/week)? Legs by itself is good, as that is a huge muscle group.
You need to add at least a little bit of cardio in there. If you're bulking, which I'd imagine you are, do some low intensity stuff 2-3 times/week.
As far as the 4x10, I'm not a fan of that. When I started that's how I was doing it, too. I've become big on increasing weights (way better gains for me, but maybe something else works for you). For example, when I bench it goes like this.
15 (warm-up, light weight)
10,8,8,6
Each time you increase your weight. You're not putting on enough weight if on your last set of 6 you can do 10. The last rep of the set is supposed to be all you can do. If you can do more than that, add weight.
That's just my two cents.
