WonderMonkey

I contacted the supplement company I have recently made ties to and had them help me with a diet to fit my goals. What they came up with seems to be a great plan. I think it will take me a few days to get into the swing of it but over the course of a week I should have the routine down. The biggest thing I see is taking the time to prepare the day before. Else I'll fail at it.

At the same time I'm ramping up my workouts. I didn't want to get going too quick and hurt myself. I'm an old man and things tend to snap off and lay on the floor these days with too much stress.

Here is the diet:

Suggested Supplement Program:

Vitamins: Super Pak – 1 pack with meal #1

Lean Mass Support:

Ultra 40 – 4 tablets with each meal

Mass Aminos – 4 tablets with each meal

Training Recovery:

Glutamine Select – 1 scoop before and after training



Optional:

For added lean mass and training energy: Creatine Select Cycle:

1st week – Loading Phase: 1 scoop per meal or 5 scoops daily

Weeks 2-4 – 1 scoop with meal #1 and 1 scoop before training



For added fat loss: Lean Out – 1 with each meal



Meal #1
2 whole egg + 4 egg whites

6 oz. very lean meat

1/2 cup oatmeal - before cooking


Meal #2

Protein Drink: 2 Scoops Ultra Size or Ultimate Muscle Protein, add enough water to make shake or pudding the consistency you desire


Meal #3

8-10 oz. lean meat

6 oz. sweet potato or 2/3 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 TBS. Vinegar and Oil Dressing


Meal #4

(same as meal #2)


Meal #5

8-10 oz. very lean meat

½ cup rice or 4 oz. potato

2 cups vegetables

Salad with 2 TBS. Vinegar and Oil Dressing


Meal #6
Protein Shake or Pudding: 2 Scoops Ultra Size or Ultimate Muscle Protein, add enough water to make shake or pudding the consistency you desire (great for late night snack/dessert)

Master Food List
Proteins: Lean meats - include chicken breast, fish, turkey breast, lean beef (sirloin, round, flank), egg whites, whole eggs, Ultimate Muscle Protein, Muscle Provider, Ultra Size, Ultra 40 liver extract tablets, Mass Amino Acid tablets

Non-Starchy Vegetables: asparagus, green beans, cabbage, raw carrots, cauliflower, celery, cucumbers, kale, lettuce, onions, peppers (green, red, jalapeno, etc.), radishes, spinach, tomatoes.

Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries, grapefruit, grapes, honeydew melons, nectarines, oranges, papaya, peaches, plums, raspberries, strawberries. (Unsweetened frozen fruits are acceptable as part of your total fruit intake.) May substitute for starchy carbs.

Starchy Carbohydrates: Brown rice, white rice , potatoes (with skins), yams, sweet potatoes, oatmeal (rolled oats), Cream of Rice, beans (lima and kidney), corn, peas.

WonderMonkey

I am 6' 2" and 250lbs. Initially I know that 225lbs is very doable even with the thought of "body weight doesn't count, fat % does." yeah yeah I know I have enough fat to get down to 225lbs even considering that I will gain lean body mass.

I have a fairly good base of muscle (for the average loser) still.

WonderMonkey

Today was chest day. Like I said before I'm still adding more and more so I don't kill myself.

Chest:
Flat Bench
1x10x135
1x8,6,4,2x185

Incline Bench
1x10,8,6,4,2x135

Cable Cross-overs
3 sets to failure

At the end my chest felt done. Currently I still feel it.

Tomorrow : Shoulders and Triceps

Darkhorse

What are your goals? Cutting, right? How long have you been lifting weights? I know a good website for people getting back into the gym if you want it. If not, good luck!

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

"Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

WonderMonkey

I've back at it for about 6 weeks. Prior, and years ago, I used to lift regularly.

I've eased back into it probably slower then I should have, but I realized that if I just go gung-ho then that leads to a higher chance of quitting.

My main goals are to cut weight, but I don't need to cut it all RIGHT NOW! So long as I see steady progress I'm happy.

And I'll take that link, I'm always interested in reading.

Darkhorse

Here it is. Ast is a great website. It's where I got my Max-OT training from.
http://www.ast-ss.com/training/getti...?part=1&page=4

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

"Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

WonderMonkey

Thanks, I'll check it out now.

WonderMonkey

I read the getting started and other then the reps, it's similar to what I did. I signed up for the Max-OT workout and I'll read that as well.

Thanks for the link.

Darkhorse

[quote=WonderMonkey]Alright so I am just getting back into the thick of things. I'm retraining myself to be in the gym so don't expect any miracles or decent comparisons to any of you monsters.QUOTE]
I know you said how much you liked the Max-OT site. I think you need to train with lighter weight since you are just getting back in the swing of things. Once your muscles are used to the workload, then make the switch. You'll benefit more that way..

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

"Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate