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View Full Version : Lifting and Calories



InsaneDynasty
11-20-2008, 08:43 PM
I am 6'2 1/2" about 190lbs, I have been on this type of lifting schedule for about 2 months and I have seen good strength gains, but not too much in the form of noticeable muscle growth. I had been taking in way too little calories, but have upped them to this meal plan:

Meal 1:
about 120kcal egg whites (120), 1cup oatmeal (300), multi-grain eng muffin w/natural PB (about 250) (670)

2: Protein bar 32g protein (320), almonds (200)

3: turkey&swiss (200), GoLean Natural cereal (200)
Workout
4: Creakic, Protein & Banana shake (240)

5: Grilled Chicken or Tuna / sometimes Salmon or Swordfish (200-250) / (400-600), asparagus or other veggies (100)

6: varies- possibly PB on whole wheat, GoLean, almonds, turkey.

Usually between 6-8 meals a day, some protein snacks in between

I have been TRYING to take in 4000kcal/day, there are no "cheat meals" either or junk food because I am kind of a health freak :hello:, any input on what I should add/subtract from my diet or calorie number in order to ensure maximum muscle gains with little fat% increase (not sure of my current fat%, but from my composition I'm estimating 12-15%)

My workout:

Mon-Wed-Fri (Chest & Upper Back & Arms)
Bench Press supersetted w/ Pull ups
BP- 10x195, 8x215, 6x225, 2-4x235, 1-2x245
PU- 4x10 (20-30 lbs weighted)

Seated Fly's supersetted w/ Seated Rows
Fly- 4x8 @ 180-190
Rows- 4x8 @ 150-180

Dips Supersetted w/ Abs (weighted incline situps/single leg V-ups/Roman Chair leg lifts etc)
Dip- 4x8 (weighthed 20-30 lbs)
abs- varies

Bicep curls Supersetted w/ Tricep Pulldowns
B- 4x8e @ 40
T- 4x10 @ 190-200

Tue-Thu-Sat (Legs & Lower Back & Shoulders (I'm a pitcher so I cannot do overhead lifts, I also had surgery on Rot. Cuff so am limited in shoulders)
Squat Supersetted w/ Abs (weighted incline situps/single leg V-ups/Roman Chair leg lifts etc)
Squat - 4x8 @ 350
abs- varies

Dead Lift Supersetted w/ Seated Calf Raises
DL - 4x8 @ 250
C- 4x12 @ 200-220

Leg Curls Supersetted w/ Leg Extensions
2(4x10) @ 150 in succession

Split Squats Supersetted w/ Shoulder Shrugs
SS- 4x8e @ 60-80lb dumbells in each hand.
Shrug - 4x15 @ 135

Rot cuff exercises (int rot., ext rot., front raises, scaption, inv. scaption)

____________
any advice on workout or Nutrition would be greatly appreciated!

jpw204
11-20-2008, 09:00 PM
The posts following this one are going to go something like this.

Eat More!

Do Rippetoe's.


And I couldn't agree more.

Tom Mutaffis
11-21-2008, 02:10 PM
Consistent 4,000 calories should help you to pack on some good mass.

I don't know how much I like the workout split; you might want to research some others on here and maybe try something that will enable you to rest your muscles more and only train each bodypart once per week.

cphafner
11-21-2008, 04:30 PM
What you posted is only about 2200-2500 calories. You will have a tough time hitting 4000+ calories eating super clean. Nothing wrong with "dirtying" up your diet a bit.

InsaneDynasty
11-24-2008, 07:12 AM
Consistent 4,000 calories should help you to pack on some good mass.

I don't know how much I like the workout split; you might want to research some others on here and maybe try something that will enable you to rest your muscles more and only train each bodypart once per week.

I agree that I need to change the workout up a bit, but I haven't understood a couple things maybe you guys could help out with

Besides more rest time, what does working each part 1 time per week do more for me than working each part 3 times per week? would it be beneficial to do a full body Mon Wed Fri and do some sprint/intervals on off days? and lastly how much cardio can/should I do in order to not lose the mass I'm putting on yet make it as clean as possible

thanks,

and in regards to dirtying up my diet, I would do that, but classes on nutrition have made me pretty OCD about healthy eating :indian: (<-thanksgiving dude?). I'm just planning on really upping the portions at certain points in order to establish 4000 cal on w/o days, 3000 on non.