Input Needed- Critique My Program (Long Post)
Main Reason for Training: Hockey
Stats as of October 2007-
Bench: 145lbs x 5
Squat: 255lbs x 5
Dead lift: 235 x 5
I began lifting seriously in March of 2007. It was right after hockey season ended and I needed to get bigger, stronger, and faster in order to make a nationally recognized team the following year, which was actually October of 2007. I came to these forums in hopes of help and help was exactly what I got. After hours of research on various programs and diets I decided to follow Mark Rippetoe's Starting Strength and a kind of "eat everything I could find" diet with more focus on protein intake. I went from 135lbs to 155lbs and gained noticeable strength in all my lifts. I also got noticeably bigger, but not to the point I wanted. With hockey starting again I began to forget lifting as much and focus more on foot work and cardio. During the season we follow team workouts that consist of mostly lunges, chin ups, pull ups, foot work, and cardio. At the end of March 2008 I will begin lifting seriously again. I will be following a plan based all on compound lifts like bench, squat, dead lifts, bent rows, military, power cleans chins, and dips. I obviously want to get stronger and noticeably bigger. I want to be thicker, fuller, wider...you get what I mean. Following Rippetoe's program last year got me stronger, but I want people to say, "You got a lot bigger!" in September 2008. I obviously will be bulking, basically eating as clean and as much as possible. My diet will not be perfect... being a teenager fast food will be in there a few times a month. I will be getting at least 8 hrs of sleep per night. I will try to drink a gallon of water per day. I am considering doing HIIT 2 days per week to keep the fat to a minimum and also help with my conditioning. I will be playing hockey at least 3 times per week so I will be getting my cardio in there as well. What else can I do to achieve my goal? Any other advice?
Bench: 225lbs x 5
Squat: 315lbs x 5
Deadlift: 405x 5
3x5 Bench Press
3x5 Standing military press
3x5 Power cleans
So, week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Monday: A/B (hockey)
Tuesday: Tire flips, sledgehammer work, agility, sprints
Wednesday: B/A (hockey)
Thursday: Tire flips, sledgehammer work, agility, sprints
Friday: A/B (hockey)
Here is a sample diet I will try to mimic (not exact, but close):
breakfast ~ 645 kcal - 55/77/13
4 egg whites + 2 eggs = 29g pro, 3g CHO, 14g fat
1 cup oatmeal = 10g pro, 52g CHO, 2g fat
2 cups 1% milk = 16g pro, 22g CHO, 5g fat
mid-morning snack ~ 713 kcal - 51/46/25
1/2 banana = 1/15/0
2T All Natural Peanut Butter = 9/6/16
2 cup 1% milk + scoop whey = 41/25/6
lunch ~ 500 kcal - 44/54/12
4 oz turkey breast - 30/0/1
2 slices whole grain cracked wheat bread - 6/52/3
slice whole fat swiss cheese - 8/2/8
preworkout - 400 kcal - 50/50/0
2 scoops whey - 25/0/0
postworkout - 510 kcal - 50/75/1
2 scoops whey - 50/0/1
1 hour postworkout - 721 kcal -77/52/20
8 oz round steak - 56/0/16
final meal - 505kcal - 65/46/24
1c cottage cheese - 39/18/0
2c 1% = 16/22/5
392 pro, 400 CHO, 95 FAT ~ 4025 kcal total
39% protein, 40% CHO, 21% fat
Lookin pretty good on the diet too, I would say drop the HIIT with the long hockey workouts you will be doing.
In your postworkout shake, where do your carbs come from ?
^^ Oats are a bad idea post workout, they are slow digesting and are not as effective at restoring glycogen levels in muscle cells as say dextrose/malto dextrin/waxy maize starch.
I've been told that it's good to have 40g-60g of dextrose and about 20g of oats. A fast and slow carb for post drink.
The only problem with that is GI mixing. The reason to use high GI carbs in PWO shakes is so that glucose gets to the muscle to restore glycogen quickly. If you throw in oats it slows digestion. IMO it would be better to use strickly High GI in PWO shake, and Low GI about an hour later with pwo meal.
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