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Thadon
01-15-2002, 04:20 PM
Breakfast: 7:00 4 Eggs, OJ, Milk, 2 bananna's, and Whey Protein W/Milk
7:50: 2 bowls of oatmeal

12:00-Schoolfood..no choice

3:30-Whey Protein W/Milk. Oatmeal, Fruit and Veggies

4:30: Workout

6:00-Supper-Chicken, Hamburger, or some other meat W/ Fruit, veggies, and some rice (Or a patato)

8:00-Whey Protein W/Water, and Fruit and veggies

10:00-Tuna

I might not eat all that for breakfast but I should eat a lot because at school you barely get anything and school is 7 hours.

Orange357
01-15-2002, 04:48 PM
Macros breakdowns would definatly be a start.

YatesNightBlade
01-16-2002, 02:28 AM
Need to really know your goals, but here goes ......


Originally posted by Thadon
Breakfast: 7:00 4 Eggs, OJ, Milk, 2 bananna's, and Whey Protein W/Milk

* Too much protein in one meal. Up the eggs to 6 (only 2 yolks) and lose the shake.

7:50: 2 bowls of oatmeal

* Put one bowl of oats with meal one. and have your shake here. Don't have it at 7:50 tho. Take it to school (in a container) and have it at 9:30

12:00-Schoolfood..no choice

* try and have a protein meal. Even if it's a burger.

3:30-Whey Protein W/Milk. Oatmeal, Fruit and Veggies

*fine

4:30: Workout

*try and have a shake after your workout with some simple carbs (Dextrose, Glucose etc)

6:00-Supper-Chicken, Hamburger, or some other meat W/ Fruit, veggies, and some rice (Or a patato)

*fine

8:00-Whey Protein W/Water, and Fruit and veggies

* dont have too many supplements. Supplements are just that .. to supplement your diet .... not replace it.

10:00-Tuna

* fine. You could have some milk and cottage cheese here instead of the tuna, if you like.

I might not eat all that for breakfast but I should eat a lot because at school you barely get anything and school is 7 hours.

the doc
01-16-2002, 06:36 AM
too much whey! Get a protein blend for use in the day.

AnthonyE
01-16-2002, 10:18 PM
It is difficult to answer, without knowing your goals.

Its a fairly healthy diet, if your trying to keep fit.

If your trying to gain muscle mass, I'd personally cut down on the milk, and increase REAL protein ( from salmon, tuna, chicken breast)

Thadon
01-20-2002, 02:15 PM
Here's the workout:
Monday- Squat/Pull
Posterior Chain Compound(Squat, Dead, GM, or any variation)
Clean (if not doing Deads)
Abs: Rotation and Flexion
Reverse Hypers (or similar)

Tuesday- Press/Row
Bench Press (or variation)
BB Row
Tricep Extension (DB or BB)
Shoulder Raise (Front or Side)
Elbow Flexors (Hammer Curls, EZ Curls, etc)

Thursday- Same as Mon. except:
Abs: Lateral flexion

Friday- Same as Tues. except:
Overhead Press (instead of Bench)
Weighted Chins (instead of Row)
Weighted Dips (instead of Tri. Ext.)
Alternate exercises for shoulders and elbow flexors

Set Volume:
For the first two exercises, keep set volume high, ie, 4-6 or even more if need be.

For the remainder, keep sets in the 2-5 range.

Loading and Reps:
For the first exercises, keep loading in the 3-6RM range, then add additional sub-max worksets in the 6-10RM range.

For remaining exercises, use a 5-10RM.

Variation:
If going to a 3RM one day during a given, do a 6RM the next day. Change the exercise each two/three weeks on the 3RM movement (this should be on the same day each week), but try to be more consistent on the 6RM (this should be the movement you wish to increase).

Try to keep the set/rep ranges on the assistance movements fresh each session.

Additionally, each 3 or 4th week, remove the second day of each type, and only lift on Monday/Thursday. Use a 4-6RM and an 8-10RM on the main movements, and remove all assistance work.

Goals: Sprinter-like physique/look, gain muscle

Are there any really small foods or recipes to like make Protein Cookies (ha ha)..cuz when I work, I really can't take in a shake and have a meal or anything. I could sneak in some small food, though, i'm sure.