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stealth_s15 01-30-2008 08:10 PM

Input Needed- Critique My Program (Long Post)
 
Age: 18
Height: 5'9"
Weight: 155lbs
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?

My goals-
Height: 5'9"
Weight: 175lbs
Bench: 225lbs x 5
Squat: 315lbs x 5
Deadlift: 405x 5

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
2x5-8 chinups

So, week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Program:
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)
Saturday: Rest
Sunday: Rest

hrdgain81 01-31-2008 07:21 AM

Quote:

I will be playing hockey at least 3 times per week so I will be getting my cardio in there as well.
How long of a duration are you playing for, is this practice, or actual games. Depending on the answer to that, you may not need to add in HIIT 2 times per week. excessive cardio will hinder your strength/mass gains, so lets look at that. The rest of what you have laid out looks spot on. Although I would like to see a diet break down, and an example of a normal day of eating while bulking for you.

stealth_s15 01-31-2008 04:33 PM

Quote:

Originally Posted by hrdgain81 (Post 47617)
How long of a duration are you playing for, is this practice, or actual games. Depending on the answer to that, you may not need to add in HIIT 2 times per week. excessive cardio will hinder your strength/mass gains, so lets look at that. The rest of what you have laid out looks spot on. Although I would like to see a diet break down, and an example of a normal day of eating while bulking for you.

Practice with a scrimmage at the end. Average time on ice will be 1 hr 15 mins.

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
baked potato

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

hrdgain81 02-02-2008 11:05 AM

Lookin pretty good on the diet too, I would say drop the HIIT with the long hockey workouts you will be doing.

TALO 02-02-2008 11:13 AM

In your postworkout shake, where do your carbs come from ?

stealth_s15 02-03-2008 02:40 PM

Quote:

Originally Posted by TALO (Post 47766)
In your postworkout shake, where do your carbs come from ?

I will throw a cup of oats in the shake.

hrdgain81 02-04-2008 06:56 AM

^^ 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.

TALO 02-04-2008 07:16 AM

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.

hrdgain81 02-04-2008 08:19 AM

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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