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my diet
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01-10-2007, 04:05 AM
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Rank: New Member
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Join Date: Apr 2005
Posts: 12
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my diet
Alright, I'll get straight to it. I am 20 years old, 5'10" and 150 pounds. I don't know my exact bodyfat% but it's around 11%, I am pretty thin so fat is not an issue. I've been working out for a little over a year now. I was 130-135 pounds when I started. I've always had a hard time gaining weight. My goal is to just increase my gains, maybe 20 pounds in 4-5 months(is that realistic?). I am starting the german volume training(I am satisfied with my training but if you disagree with the workout i chose feel free to comment) once I get my diet in place. I still consider myself a rookie in the bodybuilding world so I need a little help. If you could help me by adding, eliminating, changing anything in my diet I would appreciate it.
Meal 1 (I don't have much time before leaving for school)
7:50am
3 scoops of Muscle Juice
18oz of water
1 tablespoon of flax see oil
1 tablespoon of olive oil
Meal 2(break at school)
10:00am
1/2 can of tuna or salmon
1 cup of pasta
1 cup of raw broccoli
Meal 3(lunch at school)
11:30am
1 boneless chickenbreast
1 cup of brown rice
1 cup of orange juice
Meal 4(break at school
2:00pm
1/2 cup of beans
1 cup of lean ground beef
1/2 whole wheat bagel
1 cup of carrots
Meal 5(back from school - Supper/Pre-workout)
4:00-5:00pm
???need a little help here
1 banana
1 cup of V8
WORKOUT
Meal 6(post-workout)
3 scoops of Muscle Juice
18oz of water
1 tablespoon of flax see oil
1 tablespoon of olive oil
Meal 7(before going to bed)
10:00pm
1 cup of cottage cheese
1 whole wheat bagel
note: water will be consumed throughout the whole day. I'll be eating the same thing every day just to make it easier for me.
I'll be waiting for all of your advice!
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01-10-2007, 02:34 PM
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Rank: Bantamweight
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Join Date: Nov 2006
Location: Beaufort, SC
Posts: 511
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Why did you choose the German volume program? Take a look at the DF 5x5 sticky in the training forum.
And it would help if you could post up the macro (calories, protein, fat, carbs) of the diet.
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01-11-2007, 06:16 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
Originally Posted by Scorcher2005
Why did you choose the German volume program? Take a look at the DF 5x5 sticky in the training forum.
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GVT is a mass program, DF 5x5 is mainly a strength program. His goal is to put on mass.
DF 5x5 for a new lifter is not necessary IMO. SF 5x5 or Rippetoe's starting strength are what I would suggest for a strength program. No need to do a dual factor program if you're just starting out.
Other mass programs that I liked are OVT and HST.
__________________
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01-11-2007, 01:04 PM
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Rank: New Member
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Join Date: Apr 2005
Posts: 12
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Ya, I am going for mass and not strengh. I think I'll stick with the german workout.
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01-10-2007, 05:25 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Quote:
Originally Posted by Dan
Meal 1 (I don't have much time before leaving for school)
7:50am
3 scoops of Muscle Juice
18oz of water
1 tablespoon of flax see oil
1 tablespoon of olive oil!
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Well, wake up earlier.
Try 2 eggs and 6 whites,
1 or 2 paks oatmeal
1 cup of 2% milk
Quote:
Originally Posted by Dan
Meal 2(break at school)
10:00am
1/2 can of tuna or salmon
1 cup of pasta
1 cup of raw broccoli!
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Why not have a whole can of tuna
Meal 3&4 - look good
Quote:
Originally Posted by Dan
Meal 5(back from school - Supper/Pre-workout)
4:00-5:00pm
???need a little help here
1 banana
1 cup of V8
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Maybe 4 - 5oz chicken breast, 1/2 cup cooked rice, 1/2 corn
wait 1 hr - workout -
WORKOUT
Quote:
Originally Posted by Dan
Meal 6(post-workout)
3 scoops of Muscle Juice
18oz of water
1 tablespoon of flax see oil
1 tablespoon of olive oil
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Looks good as long as your slamming this right after your workout
Quote:
Originally Posted by Dan
Meal 7(before going to bed)
10:00pm
1 cup of cottage cheese
1 whole wheat bagel
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Maybe add in 6-8oz of lean hamburger and 1 cup 2% milk
This is just a suggestion, I know how hard it is to eat while going to school, but your doing a good job.
Remember calories in must be more than calories out if you want to gain weight.
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01-10-2007, 06:21 PM
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Rank: Bantamweight
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Join Date: Nov 2006
Location: Beaufort, SC
Posts: 511
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Quote:
Originally Posted by Dan
WORKOUT
Meal 6(post-workout)
3 scoops of Muscle Juice
18oz of water
1 tablespoon of flax see oil
1 tablespoon of olive oil
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Negative on that one. Replace the fats with carbs. You want the carbs imediately after the workout to drive the protein into your muscles. Also, fats slow down the digestion of proteins, which isnt what you want after you workout.
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01-10-2007, 09:41 PM
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Rank: New Member
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Join Date: Apr 2005
Posts: 12
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Scorcher - 3 scoops of muscle juice is 743 cals, 14 fat, 114 carbs, 41 protein. Isn't there enough carbs there to drive the protein into the muscles? Also. what is wrong with the german workout? I'll definitely take a look at the 5x5 thread.
TALO - "why not have the whole can of tuna?" I was just concerned about the mercury that is found in fish. I guess I could just forget about that and just go ahead and eat the whole can.
Is it really such a bad idea to consume the shake in the morning? My sleep in the morning is the only thing I have a hard time sacrificing. Let's say I do decide to suck it up, should the second shake be consumed elsewhere? It's a great boost in calories,carbs and protein. (743 cals, 14 fat, 114 carbs, 41 protein)
you guys are great, thx for helping out
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01-11-2007, 01:49 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Quote:
Originally Posted by Dan
TALO - "why not have the whole can of tuna?" I was just concerned about the mercury that is found in fish. I guess I could just forget about that and just go ahead and eat the whole can.
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I'm not sure what the rule is for high Mercury, but I was taking 8 cans a day at one time.....and I'm still kickin
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01-12-2007, 06:19 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Quote:
Originally Posted by Dan
Is it really such a bad idea to consume the shake in the morning? My sleep in the morning is the only thing I have a hard time sacrificing. Let's say I do decide to suck it up, should the second shake be consumed elsewhere? It's a great boost in calories,carbs and protein. (743 cals, 14 fat, 114 carbs, 41 protein)
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No, it's not such a bad idea to consume the shake in the morning. Sleep is very important. If you don't want to go to bed earlier at night in order to wake up in the morning, then drink your shake with H2O (so it gets into your system faster)and you should have something to eat right before you go to bed (atleast protein, maybe protein shake with milk - I personaly use milk as my casine protein instead of buying it.)
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01-11-2007, 02:33 PM
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Rank: Bantamweight
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Join Date: Nov 2006
Location: Beaufort, SC
Posts: 511
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Oh, didnt know bout muscle juice nutrients...either way, ditch the fats for that meal.
I missed the part about mass over strength
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