WIll this make me grow? Macros & Weight-training Program included!
Hi all! Brand-spanking-new here. I'm a 6"3 skinny ass weak ectomorph... I've struggled my whole life putting on lean body mass. Long story short... here's my diet and my routine, advice would be great. Will I grow on this???
*** 1 Water Bottle with EVERY MEAL. ***
w . . . w . . w. . . 42grow.com/zomg.jpg<--- MACROS
Meal 1 - 9:30 A.M.: Salsa Omelette [Onions, Mushrooms, Ham, Cheese, 3 eggs, ½ carton eggwhites] + Raisin Cinnamon Oatmeal with 1 scoop of Whey + GrapeFruit + Multivitamin, Fish Oil.
Meal 2 – 12:00 P.M.: Pineapple Burger, Fruits & Veggies, + 2 cups Brown Rice.
1:00 P.M. Pre-workout Shake: J4ck3d + Hydrolyzed Whey + Berries + Banana.
2:30 P.M. Post-workout Shake: 1 scoop whey, 4 scoops cytogainer, BCAA's + Banana,
Blueberries & Strawberries.
Meal 3 – 3:30 PM.: Quinoa Chicken Salad. 1 chicken breast + 2 cups Quinoa + cherry tomatoes + broccoli florets + spinach + leafy greens + celery + green bellpepper + raw nuts + dressing.
Meal 4 – 6:00 P.M.: Lemon Tuna, Mayo, Avocado [1/2], Pinch of Salt, Rye Bread Sandwich.
Meal 5 – 8:00 P.M.: Chicken Breast, Broccoli/Brussel Sprouts & Carrots, +1 cup Brown Rice.
Meal 6 – 10:00 P.M.: Half / Small Yam + Salmon Burger patty + Ezekiel Bread.
Meal 7 - 12:00 A.Mish... 10min before bed / before going out on a weekend: Casein 1 scoop + Cottage Cheese + Olive oil. + 1 scoop Cytogainer. + 1 egg.
My Weight-training Routine, M/W/F =
[just coming off of Riptoe's 3x5 .. gained about 20lb with that but I plateued.. harrrd...]
John Mcallum's Newbie Routine::
#1 Press behind neck: 2 sets of 12 reps
#2 Bent-rowing exercise: 3 sets of 15 reps
#3 Bench press: 3 sets of 12 reps
#4 Curls: 1 set of 10 reps
#5 Squats: 2 sets of 15 reps
#6 Pullovers: 2 sets of 20 reps
#7 Stiff-legged dead lift: 1 set of 15 reps
#8 Leg raises: 1 set of 25 reps
Let me know if I'm over-doing it on the food. It's.. A LOT. I'm stuffed every 2 hours P_P
hopefully this routine will pack on mass as well... THANKS ALL!!!
<333
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