NitroDad

Hey Peeps, they call me Nitrodad, I am 38yrs. old, a year and a half ago I decided to get back into shape, I weighed 255lbs with BF% of 28.8%, I have gotten down to 206lbs, BF% of 14%, I have recently gotten back up to 216lbs still with BF% of 14%, I have stalled out in the lifting area, and a guy at the gym told me about the DC Training, I have been reading about it, and have decided to start it on Monday, I am a father of 3 busy teenagers, so it is really hectic around my house, so I will be using the M-T-T-F split, Here is my diet and supps that I take now any help is always welcomed!!!!


Supps:
Multivitamin
Fish oil caplets
Novadex XT (just finished Halodrol)
Dymatize Elite Whey
Waxymaize
Glutamine
Superpump 250


Diet:
6:00a.m.-1 cup oatmeal, 1 cup apple sauce,2 scoops Green Apple Whey, 2-3 cups apple juice,2 ice cubes a dash of cinnamon, blend and drink!!
9:00a.m.- 8 oz beef & 1/2 cup starches
1200p.m.- 8 oz. meat & 1/2 cup starches
3:00p.m.- pre-workout->15g protein+50g. carbs then superpump
5:00p.m.- post-workout-> 15g protein + 50 g. carbs
8:00p.m.- 8 oz. meat & lots of veggies + 2 tablespoons P.B.

Thanks for any and all help!!!!

Trey

ScottMcDonough

Welcome to the site Trey first off.

Almost everyone starts off on the 2 way MWF split... although if you absolutely need very short workouts I guess the 3 way MT TrF split would be alright. Would you be able to lay out your plan for everyone here so we can make sure you've got it down?

Also your diet seems to be pretty low in protein especially post workout. DCers tend to get right around 2g/lb of bodyweight. Also what time do you go to sleep? 8PM seems to be a pretty early last meal unless you go to bed at 9.

As far as supps not really much of a comment except in the future for your protein waxy maize fish oil and glutamine you might want to check out trueprotein.com to get the most bang for your buck.

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NitroDad

Hey man thanks for the reply, it will look kinda like this:

Mon: Day 1:
Chest: Incline BB Press
Shoulders: Front DB Raises
Triceps: SkullCrushers

Tuesday: Day 2:
Biceps: E-Z Bar Curl
Forearms: Hammer Curls
Back Width: Pullups
Back Thickness: DeadLifts

Thursday: Day 3:
Calves: Standing Calf Raises
Hamstrings: Lying Leg Curls
Quads: Smythe Machine Squat


This is what I have so far, Now the only thing that I am not sure about is for cardio and abs??? where do you put those?? And also you run these exercises till you can't improve weight or rep wise right??? I have the trainer at the gym who will be there for questions as well he loves this training style and said that I would too, especially since I am in a rut!!!

I have recently went to more protein before and after workout in my shake too, I usually don't go to bed till around 10p.m. so I know I need to add another meal in there!!!


Like I said this family is really busy with football, softball, and cheerleading so we have about an hour after work to get it all done, so this is how I think!!! Thanks again!!

Trey

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IF YOUR NOT GOING WITH BALLS TO THE WALL INTENSITY, THEN YOUR JUST NOT GOING!!!

Trulyhuge

I would really suggest doing a different routine for the time being. I am thinking you are not quite ready for a program such as DC.

LayinLo

Can't advise on DC as I am new and thinking of trying it myself, but I can say that you may benefit from Green Tea, even if you do not do DC yet.