Help with training and diet!

[corneliusparkin]

Ok i am starting a proper DC routine next years so in about 3 weeks at the moment i am cutting my volume down bit by bit(i am coming from high volume and powerlifitng training)i am not diving into it until next year i tried two dc work out outs so far but i will only commit my self next year.

Now my stats 5ft9 200lb bf unsure but its not high really well i hope not heres my pic(again)just that you realise what i am working with.
[IMG][/IMG]

Now this is the supposed program(i am used to shockly high volume meaning several hours every day but this is dc so i am realistic to what needs doing).
Now with the day split would it not be ok to go one day on one day off instead of taking two days off over the weekend???!

I listed 3 exersises as i believe you are meant to do it like that one session the first then the second exersise is on the next day!
Day 1
chest:incline db press,incline smith,incline db fly
delts:seated db press,standing barbell press,smith behind the head
triceps:narrow bench,dips,skull crushers
back width:chins,now i am not overly sure lat pull downs or rows???
[IMG][/IMG]
is my back what do you think i need to work on as surely that will affect my choices?!
back thickness:deads,t-bar rows,underhand rows

Day 2(most important day)
[IMG][/IMG]

obviously hams and calves are very weak and quads can do with a lot also!
quads:squat 2 sets 4-6 reps and 15-20 reps
hams:lying leg curls,hypers,stiff deads
calves:standing raises,seated raises(thats all i can realisticly think of as i know there wont be other machines available)
biceps:barbell curl,one arm preacher curls,one arm at a time db curls
fore arms:hammer curls(this is all i can think of as far as efficiency goes)
abbs:rope cruch,weighted machine work or what ever is available


Diet:
now i dont know what food is available but heres my thinking.
50grams protien each meal(i intend to buy the protien powder from this site with all the different protiens added together to get a complete meal)
keep good fats high but keep crap fats low
carbs only prior during and after training i am very sensitive to carbs and look basicly i have done the whole bulk thing i was near 230lb in my avatar pic but i have a girl lined up over in the states and i simply dont want to become sloppy as fuck,at this stage i want to slowly build my body i spent two years only competing in powerlifting i won world and euro titles now i want to have a girl and enjoy my self in MODERATION while keeping on making progress.

Cardio on days off when i have time cross trainer for a 1000cals.


Now please if you see some thing that you think is totally wrong please let me know!
Thanks for your time and i hope this is the right place for this!

[Sentinel]

fuck....ur a moster...!!! how old are u again???

[corneliusparkin]

Originally Posted by Sentinel

fuck....ur a moster...!!! how old are u again???

Oh i am getting old i am 20!
Thanks for the compliment(assuming it wasnt sarcasm )

[Sentinel]

Originally Posted by corneliusparkin

Oh i am getting old i am 20!
Thanks for the compliment(assuming it wasnt sarcasm )

ur ONLY 20???? fuck......dude: u r my new inspiration!!! AWESOME physique bro

[BrianB2368]

you will need the two days off over the weekend
pick another exercise other than db flyes. you could do a slight incline on your other day, or a chest machine.
other width ex could be wide lat pulldowns, rev grip pulldowns, and rack chins (search for rack chins if you are unsure)
you need to rotate 3 quad exercises as well - hack squat, leg press
you can do calves on the leg press (excellent), and on the hack squat (some hacks arent made so you can do calves on them, you need a good stretch)
for forearms you could do pinwheel curls (search) and single arm rev grip cable curls
the 40/40/20 mix from tp.com is great (40% coldfiltered, 40% egg white, 20% micellar) my code works great! lol
you are looking good, I hope I helped

[corneliusparkin]

BrianB2368 that helped very much many thanks!

[boondocksmuscle]

first off you are unreal my friend...huge...how the hell are you only 20?...for the back width i like both the wide pulldowns and rev grip pulldowns...right now im doing a nuetral grip wide pulldown that has been very effective for me as well

[corneliusparkin]

Originally Posted by boondocksmuscle

first off you are unreal my friend...huge...how the hell are you only 20?...for the back width i like both the wide pulldowns and rev grip pulldowns...right now im doing a nuetral grip wide pulldown that has been very effective for me as well

Thank you very much!
So for the set how many warm ups do you do,i find i warm up too little probably like 3 light sets of maybe 6 reps and then do the work set.
You take the set to failure then take 15 breaths then more reps until failure then agan 15 breaths and then to failure,is this correct?
Does drop sets ever have a place in a routine or only rest pause?
Sorry for all the questions i just want to do this stuff right when i start!

[jesus rocks]

warm ups are individual

no drops

[BrianB2368]

warmups are whatever it takes you to be ready for your rp-set.
dont do anything taxing though

[boondocksmuscle]

warm ups are pretty person specific...i dont do a whole lot of warm up..a 2 mayb 3 sets just to get the joints loose and get the muscle firing good then i go for it and have never had a problem but some ppl warm up a lot more..just w/e works for you. drop sets from what iv read dont come into DC anywhere. you have the idea for how to perform a RP set. but keep in mind that not everything you do in DC is rest-paused either. keep reading! from what i can tell your on the right track and your program looks good. keep brianb's advice in mind too! good luck bro!

[jesus rocks]

For example, I warm up my chest pretty well, but when shoulders come they are already pretty "warm" so about 1 for those, by the time Im done with chest and shoulders my tris are pumped, the viscosity in my joints is up to par and I bang out which ever exercise Im doing fro tris.

[corneliusparkin]

Ok great thanks for all the help guys!!!!

Now you do each exersise every 2 weeks when you get back to the exersise do you attempt to increase reps or just the weight like let say on the squat if one week you do a set of 5 on the heavy day do you next time attempt 6 reps or just put more weight on the bar???

[boondocksmuscle]

thats your call...on squats i do 4-8 +20, so if i get w/e weight for 6 or 7 reps i move up the weight..but if im down at 4-5 reps ill keep it the same and go for more reps

[jesus rocks]

Dante likes to see his clients start at the high end of the rep scheme and be couragous with the weights.

[BigDownUnder]

Originally Posted by corneliusparkin

Ok great thanks for all the help guys!!!!

Now you do each exersise every 2 weeks when you get back to the exersise do you attempt to increase reps or just the weight like let say on the squat if one week you do a set of 5 on the heavy day do you next time attempt 6 reps or just put more weight on the bar???

You have built a solid base - nice work.

The underlying aim with DC is progress in weight &/or reps.
Over time this will build lean mass provided your diet is in order and you are not overtraining.

If the rep range is 11-15 RP - you should aim to start your blast with a weight you can get around 15RP with as this will allow you to add more weight next time round.
eg. you may start out with 200lbsx15RP then next time you may go for 215lbs and get 11RP. If you really battled to get 215x11RP last time, then I would just go for 220 on the next attempt. If it was not too tough, then maybe go for 225lbs~.
The general rule is to increase the poundage when you fall within the desired rep range - how much depends on how easy it was last time round and how you feel on the day - some days you feel strong during the warmups and just go for it.
If you are under the desired rep range, then stick with it until you get into that range.
Don't be afraid to take calculated risks and always use good form with control on the negative.

[corneliusparkin]

Ok thank you very much sirs!
Now as far as the diet goes can you take in too much fat???
For example yesterday i had about 2000cals from nuts alone(just over 300grams of nuts)1 egg yolk red meat avacodo olive oil,or am i best advised to lower the fat intake and take in some carbs(i ate about 100grams at very most and that came via the nuts and avacodo).
Dave Palumbo stated carbs to be be a useless nutrient so i am assuming its better to just eat protien and fats and then perhaps do a carb up day every now and again or take a small amount after training to stop the brain getting depressed.
Eating is the one problem i dont have lol i have to infact restrict how much i eat, i all ways have other wise i quickly get fat(my heaviest is me in the avatar at 230lb and that was just when i ate as much as i wanted and stopped doing cardio).

[SuperD]

Most of us around here recommend post workout carbs at the very least and judging by your pictures I dont personally think Id have you on a severely restricted carb diet anyways.

[corneliusparkin]

Ok thanks for the input.

Now i will be going to collage and prob sharing a room with no cooker available so i wont be able to do my usual of eating egg whites and all for breakfast.Now i dont know any thing about America but there is a wall mart i can go to in order to buy food that doesnt require cooking(i cant drive)will they sell pasterized egg whites that i can drink out of the carton there???As for the past 3 years i have eaten 10-12 egg whites every morning and i think it works well.
so heres my plan.
Order from true protein a blend of several protiens,multi vit,bcaas,glutamine and flax oil and drink a total of 250grams of powder per day in 4 servings=around 200grams of protien.
Eat 3 whole meals per day i am really unsure what kind of food one gets on these supposed meal plans but surely there will be reasonable choices such as eggs meat and fish,it will be very hard to calculate the nutrients exactly but i am very good at eye balling protien portions.
Then after training intake 100grams of fast carbs straight after training along with more protien powder.
So that would be 4 shakes and 3 meals 4 days per week and 5 shakes and 3 meals on training days.
I dont intake dairy much as i dont think its the best source of protien and milk bloats me up.
My goal is to slowly add body weight and perhaps cut down bf if possible but i am not overly fussed as i have the 6 pack .
Meals spaced no more than 3 hours apart(normally i would eat every two hours but how possible that will be i am not sure).

I am really looking to DC training as my last few years have been very time consuming training every day for a few hours(even though i achieved what i wanted with it).
I am sorry for all the questions i just wish to get it all correct!

Oh yes any one have a guess what my bf%is???I have never had i tested i would guess there at 200lb about 12%???

[wakejump4me]

you can buy the egg whites at walmart , they sell it . they also sell food scales , so that you can measure your portions !
as far as the meal layout / portion size goes , for the other meals , you were questioning >>> i'd kinda wait till you get here and then you will exactly know ,when you will be training etc. . it will be easier if you can post your schedule and also post your meals for that schedule and people can help you more specific then !!

wake