12-30-2007, 12:48 AM
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#96 |
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Join Date: Dec 2005 Location: Iowa Age: 23 Posts: 7,501
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Quote:
Originally Posted by davegillis  i am 14 years old 115-120 lbs 5'3 and i my average diet is...
Meal 1- Oat Meal,Scrambled Eggs (contains 4-5 eggs)
Meal 2 Vegetable Soup and Sandwhich
Meal 3 Tuna or meat
Meal 4 What ever mom cooks haha
Drinks-Water water water water water water
Snacks- Veggies Gornal bar fruits and slices of meat
(What are some foods i should go for, When on Bulking)
My current split is
Day one Upper body
Bench press 110lbsx7 Sets 3-4
Chins ups 7 times Sets 3-4
Dumbell flys 30lbs 8 times sets 3-4
Trichep lift 60lbs 8 times 3-4
Shoulder press 60lbs 7 times 3-4
Fly 24 lbs 7 times 3-4
Back Fly 24 lbs 7 times 3-4
Curl 60 lbs 7 times 3-4
Wrist curl 80 lbs 7 times 3-4
Core and back Dead lift Sit ups crunches and sit ups with a twist
Day two lower Body
squats- 100 lbs 8 times Sets 5-6
Knee Extensison- 60 lbs 7 times 5-6
Calf rasies 60 lbs till it hurts and then some 5-6
Set ups 7 times
repeat ( A new more effective split would be very nice)
Is there anything i could improve or doing wrong please help me with this one guy i need her
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All below is Chris's post
You need to add in some whole unsalted almonds for your good fats, 1/4 cup is a serving..
Salmon is a good source of protein and EFA ( essential fatty acids) good for your heart.
Read this and apply:
Yes all clean. Do not set a bodyweight goal without setting a body fat goal too. Otherwise you focus too much on the number and gain fat in order to reach your goal.
Make a definitive goal and also state when you want to achieve it. This goal should be realistic to build your confidence and as you proceed your goals can become more of a stretch and they will push you instead of depress you.
Start by tracking everything you eat/drink for an 5-7 days. Take the average of your total calories, grams of protein, carbs, and fat. This is your baseline and is very important.
From here increase your calories by 500/day. This is your target caloric intake.
You want 1g/lb of bodyweight. No more, no less.
You want simple carbs when you first wake up and after your workout. The rest of the day you want complex carbohydrates.
Your total caloric breakdown should be 50-60% carbs, 20-30% fat, and 1/lb of bodyweight for protein.
You want 7-8 meals/day. This greatly increases absorption. Cook your meals in advance and it would be very helpful if you can afford it to purchase a rice cooker. Stick to fresh/frozen foods when possible. (try to avoid canned products).
Fat should come primarily from unsaturated sources.
Buy a few (1) gallon jugs of water. You want to consume 1 gallon/day. This may seem like a lot but its not.
Good foods are:
Protein: round steak, salmon, tuna, chicken breast, turkey, milk, and whey protein.
Carbs: oatmeal, sweet potatoes, yams, whole grain pasta brown rice, fruits.
Fat: Olive oil, unsalted almonds, flax seed oil.
Vegetables can and should be sprinkled throughout your diet. I like broccoli and asparagus best.
Calories per gram:
Protein: 4
Carbs: 4
Fat: 9
Alcohol: 7
The above is a piece from freak | Nice chop Chris... I had a part about supplements too.
Creatine monohydrate
Whey
Fish oil/cod liver oil
bcaa's
general multi-vitamin
Listed in order of importance.
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