Bodybuilding.net - Bodybuilding Forum

You could set up a training journal in the personal journal section. That way I could check in on you and see how things are going. I have a journal there and one of the only ones left who keeps it up to date. lol

IW

I tell you, there is a wealth of info that has been given. However, I am a huge believer in Dumbbells. Here's why, you have no weak arm. By this I mean both sides develop together. Oft times I have seen the strong arm take over on curls and presses with a barbell

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Amino 2222, BCAA, Creatine Monohydrate, Whey Protein, L-Glutimine, Animal Pak
International Fitness Association - Personal Trainer
International Fitness Association - Sports Nutritionist

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I don't know how true this is. I've used dumbells for years and my left arm has always been stronger doing one arm dumbbell curls. I can always crank out one or two more with my left arm even after my right is completely gased. And as much as I've tried, the right arm never seems to catch up. Which is odd considering I'm right handed. (makes me wonder how strong my left arm would really be if I switched it up, so to speak )....I don't believe that you can attain true balance when it comes to strength. Whether using dumbbells or the barbell. The key is to look balanced, and even this can be hard. All this said the routine outlined by IW was not an advanced routine which would incorporate isolation movements using dumbbells but one based on the fundementals and compound movements used by a beginning bodybuilder to not only shed unwanted bodyfat but build bulk.

Precisely.

you guys are giving me a good idea how body building works i appreciate this

taking into consideration my diet is just as important i decided to TRY put together a diet plan iv never done this before so can yo tell me wether it sucks or if i am thinking correctly


Monday
9pm
scrambled egg 289KL 23.7g
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3g
+200ml semi skimmed milk 100KL 7.2g
total – 325KL 29.5g

11am workout
post workout
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
chicken & mushroom pasta sauce 355KL 13.6g

5 or 6pm
100g of baby potatoes 70KL 1.4g
gravy
2 pork loin steaks 222KL 38.8g
160g birds eye field fresh veg 75KL 2.5g
4 chocolate tea cakes << just to boost my calorie 240KL 2.8g

total = 607KL 45.2g
daily total 1832KL 246g

Tuesday
9 pm
crumpets x 3 - 30 g butter 294-KL 3g
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
total - 619KL 37g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g
3pm snack
2 slice brown bread 58KL 2.5g
1 tin tuna 105KL 25g
2 table spoon mayo 100KL 0.2g

5 or 6 pm
2 fish fillets 524KL 26.2g
½ pack chicken rice 164KL 9.7g
½ tin of beans 164KL 9.7g
100g of baby potatoes 70KL 1.4g
total - 922KL 47g
daily total - 2349 KL 165.7 g


Wednesday
9pm
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3g
+200ml semi skimmed milk 100KL 7.2g
30g ready break 108KL 3.5g
200ml semi skimmed milk 100KL 7.2g
total - 533KL 33.2g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
noodles 114KL 3.7g


5 or 6pm
2 lamb leg steaks 374KL 36g
100g of baby potatoes 70KL 1.4g
gravy
160g birds eye field fresh veg 75KL 2.5g
2 slice brown bread 58KL 2.5g
4 chocolate tea cakes << just to boost my calorie intake 240KL 2.8g
total – 2009 142.1


all nutritional info is off food label

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Any way to make it more consistent? Your protein intake dropped way off on the last couple days. I also wouldn't be using chocolate tea cakes to boost your calories. lol

Another note would be to shoot for 5 or 6 meals per day. The more you can spread out your nutrition over the day, the better.

IW

i thought i would 'treat' my self Lol
but i shall remove the teacakes now sir :(
how much protein can we digest at a time ?

how does this time interval sound ?
9am breakfast
11 workout
post workout protein shake < is the shake enough or should i add some food ?
3pm snack
6pm tea
9pm snack
should i drink a pint of water with every snack because i dnt get much fluids throughout the day ?
i was thinking of gettin my self to bed around 10pm
dude ino i ask alot of questions and basicly ask you to wipe my arse LOL but your info helps alot
another thing when i post quick reply should it show up in the thread straight away ? because i look and c it hasn't posted and end up posting 6 times

KS

How much protein you can digest in one meal ... hmm I'm not too sure. My protein intake is pretty high right now. I think about 250-270g/day (but I'm also at 3500 cals ... trying to put on some bulk). I have my meal plan on a spreadsheet but I don't think I have it here at work. But if you do some basic math then I have to be around 40-45g/meal.

If you're trying to hit 2000+ cals I would suggest at least 30% coming from protein.

(0.3)*(2000cal/day)=600cal/day of protein

Protein is ~4cal/g so....

(600cal/day) / (4cal/g) = 150g protein/day

Averaged over 6 meals .... (150g protein/day) / (6 meals /day)

=25g/meal

So that would be a good place to start. Even more protein and less carbs/fats is probably even better. (40% of your protein on a 2000cal diet would mean 33g/meal over 6 meals)

So 30g/meal would be a good number to shoot for.



Your diet schedule looks fine. Try to spread the cals and protein out over the day. Although some say to try and taper off the carbs towards the end of the day to avoid piling on a bunch of carbs before bed. (I'm not sure on the validity of that.)

My schedule looks like this:

7:30am - breakfast
40g dry oats (made into oatmeal obviously lol)
4 eggs
1 scoop of protein
15g bran

9:30am - Snack 1
25g almonds
1 scoop of protein
200g yogurt
15g bran

12:30am - Lunch
150g ground beef
100g pasta
~50g salsa
15g bran
200g yogurt

2:30PM - Snack 2
25g almonds
1 scoop of protein
200g yogurt
15g bran

5:30 - Supper
1 large chicken breast
150g pasta
some pickles/olives just for flavor
some light dressing on the chicken/pasta
15g bran

6:30PM - Workout (Mon,Tues,Thurs,Fri)

8:00PM - PWO Shake
1 scoop protein
40g oats
5g creatine
(poor man's gainer shake)

9:00 - Bedtime Snack
150g ground beef
100g pasta
15g bran

... or lately I've been alternating that last meal with a turkey/mayo sandwhich or if I want to cut down cals even more I'll just have a shake or something ... it all depends on how my weight is fluctuating. I use the last meal as my "fine tuning" point.

It works out to about 3250cals on non training days and 3500 on training days. However, keep in mind I'm 210lb, been at this weight training thing now for 5 years or so, and am trying to gain weight. So obviously, you will need to tailor your own diet to you.

You may be wondering about all the bran ... lol ... I had started with another diet that was much more strict (whole grain rice, tuna, and spinach was pretty much all I ate) ... but I hated it and it wasn't enough fiber to keep everything moving. So I may have gone off the deep end with fiber intake but it doesn't hurt anything and my digestive tract is working smoothly. lol

You may also be wondering ... and yes, I do weigh my food. At least stuff that isn't already portioned. If you're serious about keeping consistent it has been a great tool and helped me a lot. You can find a cheap food scale ... mine was at Walmart for $15 (You may not have Walmart ... ).

Anyway, I hope this is helpful. Seems like you are taking it all to heart so that is good.

IW

well iv tried to balance everything out so i get 1g of protein per pound of body weight i weigh 202 so iv tried gettin at least 200g of proteine but its hard to balance protein levals aswell as calories so this is what iv come up with spread out over 5 meals
"i think 6 will is too many for me"
i removed protein shake off monday morning because im gettin to many calories overall my total with out the shake is 2600 more than enough,
i have measured my food out per portion size so its as accurate as it gets

Calories needed protein needed
Training days 2350 200
rest days 2000 100

Monday

9pm
scrambled egg 289KL 23.7g
4 slices of brown bread 244KL 10g
4 slices bacon 332 KL 33.2g
10g butter 63KL

11am workout
post workout
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
chicken & mushroom pasta sauce 355KL 13.6g

5 or 6pm
100g of baby potatoes 70KL 1.4g
2 pork loin steaks 222KL 38.8g
160g birds eye field fresh veg 75KL 2.5g
gravy
total 367KL 42.7g


9pm snack

peanut butter on toast 100g 595KL 24.6g
hot chocolate 99KL 1.8g


Dailey total
2600KL 190g












Wednesday

9 pm
crumpets x 3 - 30 g butter 294-KL 3g
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
total - 619KL 37g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g
3pm snack
2 slice brown bread 58KL 2.5g
1 tin tuna 105KL 25g
2 table spoon mayo 100KL 0.2g

5 or 6 pm
2 fish fillets 524KL 26.2g
½ pack chicken rice 164KL 9.7g
½ tin of beans 164KL 9.7g
100g of baby potatoes 70KL 1.4g
total - 922KL 47g



9pm snack
hot chocolate 99KL 1.8g
snack pack (little bits of fruit) empty calories






Dailey total
2439 225g











Friday

9pm
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
30g ready break 108KL 3.5g
200ml semi skimmed milk 100KL 7.2g
total - 533KL 33.2g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
1 tin tuna 105KL 25g
4 table spoon mayo 200KL 0.4g
100g pasta 156 5.3g
total 461KL 30.7g

5 or 6pm
2 lamb leg steaks 374KL 36g
100g of baby potatoes 70KL 1.4g
gravy
160g birds eye field fresh veg 75KL 2.5g
2 slice brown bread 58KL 2.5g
total 577KL 84.8g

Dailey total – 2465 172.7


9pm
hot chocolate 99KL 1.8g
snack pack (little bits of fruit)




Dailey total
2564 174g

well iv tried to balance everything out so i get 1g of protein per pound of body weight i weigh 202 so iv tried gettin at least 200g of proteine but its hard to balance protein levals aswell as calories so this is what iv come up with spread out over 5 meals
"i think 6 will is too many for me"
i removed protein shake off monday morning because im gettin to many calories overall my total with out the shake is 2600 more than enough,
i have measured my food out per portion size so its as accurate as it gets

Calories needed protein needed
Training days 2350 200
rest days 2000 100

Monday

9pm
scrambled egg 289KL 23.7g
4 slices of brown bread 244KL 10g
4 slices bacon 332 KL 33.2g
10g butter 63KL

11am workout
post workout
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
chicken & mushroom pasta sauce 355KL 13.6g

5 or 6pm
100g of baby potatoes 70KL 1.4g
2 pork loin steaks 222KL 38.8g
160g birds eye field fresh veg 75KL 2.5g
gravy
total 367KL 42.7g


9pm snack

peanut butter on toast 100g 595KL 24.6g
hot chocolate 99KL 1.8g


Dailey total
2600KL 190g












Wednesday

9 pm
crumpets x 3 - 30 g butter 294-KL 3g
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
total - 619KL 37g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g
3pm snack
2 slice brown bread 58KL 2.5g
1 tin tuna 105KL 25g
2 table spoon mayo 100KL 0.2g

5 or 6 pm
2 fish fillets 524KL 26.2g
½ pack chicken rice 164KL 9.7g
½ tin of beans 164KL 9.7g
100g of baby potatoes 70KL 1.4g
total - 922KL 47g



9pm snack
hot chocolate 99KL 1.8g
snack pack (little bits of fruit) empty calories






Dailey total
2439 225g











Friday

9pm
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
30g ready break 108KL 3.5g
200ml semi skimmed milk 100KL 7.2g
total - 533KL 33.2g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
1 tin tuna 105KL 25g
4 table spoon mayo 200KL 0.4g
100g pasta 156 5.3g
total 461KL 30.7g

5 or 6pm
2 lamb leg steaks 374KL 36g
100g of baby potatoes 70KL 1.4g
gravy
160g birds eye field fresh veg 75KL 2.5g
2 slice brown bread 58KL 2.5g
total 577KL 84.8g

Dailey total – 2465 172.7


9pm
hot chocolate 99KL 1.8g
snack pack (little bits of fruit)




Dailey total
2564 174g