PDA

View Full Version : My Routine Stack And Diet



Jeffreyk
03-12-2007, 04:27 PM
Wanted to incorporate both heavy sets and light sets into my new workout plan and anted to know your thoughts. Diet is getting better, but goal is to gain as much lean mass as possible without cardio. Currently on HRT of 250mg so I feel like I can go days.....lemme know your thoughts:

MODAY - CHEST/CALVES - BENCH 5X5 RAMPING IT UP, THEN INCLINE BENCH 8-12, DEVLINE, FLYS AND DIPS - 6 SETS CALVES

TUESDAY - BACK - HEAVY DEADS 3-6 RANGE, THEN TBAR, DBELL ROWS AND PULLOVERS 8-12 RANGE

WED - DELTS - 5X5 PUSH PRESS, LATERALS, FRONT RAISES, REAR DELTS AND TRAPS ALL 8-12

THURSDAY - CHEST - SAME 5 BY 5 ON BENCH RAMPING FROM WWHERE I LEFT OFF MONDAY, THEN SWITCHING TO DBELL INLINE, DECLINE, DIPS, FLYS

FRIDAY - DELTS/TRAP - EMPHASIS ON HANG CLEANS 5X5, HIGH PULLS,. ONE PRESSING MOvement (i.e. arnoldss)

sat - off or lighjt arm day

Sunday legs - squats emp. 5by5, increasing weight by 5 lbs weekly, front squats 5 of 8, leg press 5 of 10.....curls aqnd extentions higher rep to finish


light am cardio 30 minute incline walk on sat and sun morning.....train in evening

diet is:
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00

45.00 71.00 21.00 803.00

10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00

1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50

PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00

32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00

17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON

239.95 288.00 97.88 - 3,175.50


currently on 300mg test cyp 4th week, will ramp to 600 add eq and tbol once I put on 10 lean lbs......

thoughts?

i.e. of todays chet routine

6'2, 165 prob 9-10% bf

Monday March 12, 2007
PM wt 166

INCLINE barbell
135x12 12 6
145x8 8 6
180x7-8 8
165x4 DROP 4
150x5 3
140x6 4

FLAT BARBELL (startHERE)
0X15
95 0.5
115.00 0.6 5
125.00 0.7 5
145.00 0.8 5
165.00 0.9 5
185.00 1.02 3
sb les

PECK DECKS
135x12 12
135+x10 10
135+x10 10
150x9 DROP 9
135x6 4
125x6 4

INCLINE FLY
30X10 10
35X10 10
40X10 10
45X10 10

DECLINE BURNOUT
145X10 10
155X8 8
165X6 6

Seated Angled Calf-raise:
45+20x10
45x+25x10
45x25x25x5
45+25x10 45+10x10
Standing Calf-raise:
180x10
280x10
360x5
280x5
180x10

Jeffreyk
03-12-2007, 04:29 PM
:newbie:

Jeffreyk
03-13-2007, 05:27 AM
Any love today?

HahnB
03-13-2007, 06:32 AM
Um 300mg a week isn't an hrt dose, and 600 surely isn't. Why are you on hrt? Your post makes no sense at all. First you say you're on 250mg, then you say you're on 300. Your routine could be a lot better-so could your diet.

Jeffreyk
03-13-2007, 12:23 PM
My routine and diet?????? well lets here..........then i'll tell you who designed it for me.........or was that just a slam?

Jeffreyk
03-13-2007, 12:25 PM
maybe if i add this lol: cmon bro..........

2 raw eggs (yum)-140 calories-14g of protein
1 scoop of whey(mine is 20g of protein per scoop-100% whey)-130 calories
4 tbsps of peanut butter- 380 calories, 16g of protein
1 tbsp olive oil-100 cals
2-4 cups of milk depending on how thin you want it to be ( 200-400 calories and 16-32g of protein depending on how much added)

Total of 1050 calories, you can add in flax oil for another 100
A total of 66g of protein with 2 cups of milk.

4 tbsps of peanut butter sounds like a lot, but if you use a real tbsp measuring spoon -then it's really not much at all.

Unholy
03-13-2007, 12:33 PM
Raw eggs?

My advice.....put the pipe down.

sCaRz*Of*PaiN
03-13-2007, 12:54 PM
Don't eat raw eggs. They provide no benefit whatsoever and they're harder to digest...and they run a [small] risk of Salmonella poisoning. Either cook your eggs, or buy Egg Beaters or egg white protein powder to mix in your shakes.

HahnB
03-13-2007, 03:10 PM
Up the cals if you're planning on increasing your dosage. Why are you on hrt? Did the doctor tell you to use 300mg a week for hrt purposes?

Jeffreyk
03-13-2007, 04:18 PM
am having a problem.......My first meal I am getting in at 730, same with 10oo meal and 130....then due to work, I am able to train right after and dont get done until 430. SO 3 meals pretraining.

Then I have my bcaas, shower and get back to the office. There I have two pieces of ww toast, a can of tuna, and a nice size salad. SO I'm getting my veggies and protein in. THEN..........I have time for another meal which is
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON

and then I crash immidiately afterwards....obviously short on cals, I wake up at midnight starving so I usually ave a little cc and some veggie.......assuming not enough cals??? Im thinkin Im short about 600-800 cals.....do I increase my 1st meal? Toss in a banana and some peanut butter????


diet is:
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00

45.00 71.00 21.00 803.00

10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00

1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50

PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00

32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00

17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON

239.95 288.00 97.88 - 3,175.50

Jeffreyk
03-14-2007, 07:34 AM
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
1 banana 1.50 30.00 1.40 125.00
2 pcs toast or englis muffin 4.00 21.00 3.00 85.00

34.50 79.00 8.40 665.00

10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00

1pm
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50


TRAIN 3PMS
SIP ON GATORADE 16OZ WIT BCAAS - 55.00 - #REF! 200.00



600ISH
2 PCS TOAST 3.00 30.00 3.00 175.00
SALAD 2.00 30.00 3.00 200.00
can on tuna 43.00 - 2.00 280.00

45.00 0 30.00 5.00 0 480.00
7PM
2 TB PB 9.20 60.00 4.00 320.00
2PCS TOAST 3.00 30.00 3.00 175.00
1 banana 1.50 30.00 1.40 125.00
13.70 120.00 - 8.40 - 620.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON

238.95 - 423.00 60.68 3,457.50


FINAL DIET ABOVE.......ABOUT CALS X 22.....THINK IT'S TOO MUCH?


bump - looking for some answers on bread and bananas.....are they only going to add sloppy weight? Bad choices?

Holto
03-14-2007, 12:34 PM
My routine and diet?????? well lets here..........then i'll tell you who designed it for me.........or was that just a slam?

Oh, please do.



Why are you on hrt? Did the doctor tell you to use 300mg a week for hrt purposes?

If you dodge questions like this don't expect any help.

Jeffreyk
03-14-2007, 04:10 PM
Oh, please do.




If you dodge questions like this don't expect any help.

The doc put me on hrt for low test at 200mg...I upped it to 300mg......how is the diet? Bananans and bread ok?

Jeffreyk
03-15-2007, 07:44 AM
any thoughts on the diet? Look solid?

Jeffreyk
03-16-2007, 07:27 AM
Pretty solid day food wise yesterday and a nice chest session....I read last night about the keys to gaining mass from the new MD (I know, It was prebed) and it gave this recipe for a shake....

olive oil
whey
pb
honey

Said it was about 1700 and to drink this 3x a day on top of 3 meals....each shake is suppose to be 1700 clean cals.....christ!

I am loving the eggs in my first meal....thanks Davie. Today it was a tb of pb.....2 full eggs, 1 cup egg whites (keep the protein up) 1/2 cup oats........large banana, and a exekiel eenglish muffin with ff cream cheese....all at 830am...next meal is my FLANK!!! and brown rice.........eating is starting to get fun, wonder if I should go out and get some wings tonight....

As for training....it's my 2nd delt day....usually do more of a power routine the 2nd day with hang cleans and high rows.......

What about 10 sets of 10 reps with eavh of the big lifts

10 of 10

Hang Clean
Deadlift
Bench


even though I benched yesterday, would this be a problem?