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Binbs
04-21-2006, 09:12 AM
First of all, I want to say thanks to all those who keep checking the forums and helping others without asking for anything in return. You are a true asset to society and replying to some of the same questions week in and week out shows that you do care.

Thank you, you have earned my admiration.

Anyways, i went shopping today and bought the following:

- tons of peanut butter.
- tons of cottage cheese.
- Chicken thigh filets.
- Peanuts.
- Some bread.

My plan is to of course use weight gainer/protein shakes.

I work at a McDonalds which can be a good thing if you want to gain mass. Im going to be bulking up over the summer and prolly around december/january start cutting for Summer 2007.

My plan is to Drink a 1000 cal protein shake in the morning. Now I dont always have a lot of time to eat at work, especially if im the one running the shift(you dont get a break, so you have to find a few minutes to eat inbetween - Busiest restaurant in my country 24 k customers a week).

At work I plan to eat peanuts for more calories and of course bring along a mixer bottle with powder in it. So i got the protein and fat covered. Of course Ill eat after work and all that jazz.

But im wondering whats a good quick way to intake carbs while at work. Im guessing most of the responses Im going to get is going to be something like bring along some baked potatoes. Ive thought of that as well but am hoping for something more convenient and easier to intake like peanuts e.g.

I want to be hitting around 3500 calories a day. That should work for my bulk, will of course up that if necesarry.

My split is the following:

Day 1: Shoulders.
- military press.
- lateral raises.
- Bentover raises.
- Lateral raises with cable.
- Shrugs.

Day 2: Legs.
- Squats.
- Calf raises.
- Leg press.
- Leg curl.
- Leg extensions.

Day3: Back and biceps.
- Deadlifts.
- Pull down machine.
- Pull ups/chin ups.
- Bent over barbell rows.
- Bent over dumbbell rows.
- Dumbell curls.
- Barbell curls. [by this time my arms seem to fail out so I stop]

Day 4: Chest and triceps.
- Bench Press.
- Dumbbell press.
- Dumbbell fly.
- Cable Crossover.
- Pull down on Cable.
- Overhead extension.
- French Press? Skullcrushers.

I mix in abs in one of these days. Usually shoulders.

All feedback is greatly appreciated.

getfit
04-21-2006, 09:25 AM
did you shop any veggies, fruit?

Unreal
04-21-2006, 09:28 AM
In my opinion oats are the king of carbs. Mix them in your shakes.

kad
04-21-2006, 09:30 AM
In my opinion oats are the king of carbs. Mix them in your shakes.
:withstupi

Binbs
04-21-2006, 09:32 AM
Only some oranges, cuz I have a cold heh. Am I missing some important veggies?

I do take vitamin and fish oil tablets every morning.

Yes I mix oatmeal into my shake in the morning. I guess i could bring along some ground oatmeal with my mixer bottle.

getfit
04-21-2006, 09:35 AM
broccoli, green beans, spinach,tomatoes, peppers etc... do you like salads?

Binbs
04-21-2006, 09:46 AM
I dont mind eating salads, its just going to be more difficult to eat salads at work most of the time.

Do I need to incorporate these in my diet?

getfit
04-21-2006, 09:50 AM
it's important to get in your vitamins and minerals no?

Binbs
04-21-2006, 10:06 AM
yes it is. Thats why I take vitamin pills. Might have to have some greens during the day after work I suppose. What do you think?

getfit
04-21-2006, 10:08 AM
you can always pack some green beans or romaine lettuce add some oilve oil, balsamic voila!

Binbs
04-21-2006, 10:17 AM
Ill look into the romaine lettuce. Got Olive Oil as well.

Going out to enjoy the rainy evening :)

Thanks a ton for your help getfit..

getfit
04-21-2006, 10:19 AM
You're welcome, enjoy :)

UrbanSmooth
04-22-2006, 12:30 PM
So, you went shopping, and?

betastas
04-22-2006, 05:40 PM
yes it is. Thats why I take vitamin pills. Might have to have some greens during the day after work I suppose. What do you think?


Vitamin pills are basically placebos in comparison to the vitamins in the real food. Your best source are the ones that Getfit listed. You don't have to gorge yourself, but try to include some every time you eat.