Hi Everyone
I have been a long time lurker here at IM and have read nearly all of the posts of Dante, Massive G, Homon etc. I have gathered a wealth of information about training + diet over the years.
I'm about to start my career in the corporate world as a Graduate (just finished university). I am currently cruising at the moment and will start my next blast once work stats.
My training goals are rapid muscle mass accumulation (as per DC training).
I have put together a basic meal outline (very similar to my current/previous plan but obviously adapted to corporate life). I would appreciate any comments/advice from the IM mods/vets.
Stats
I'm 24
181cm, 90.5 - 91.5kg (thats approx 5ft 11, 200 pounds for the Americans)
Bodyfat: around 10-12% (can see a good full set of abs in morning)
I can tolerate carbs fairly well ( Also helps that I never skimp on cardio and like to get my HR up in one of my weekly cardio sessions)
I am very motivated person and really want to ensure that despite starting my career and giving 100% to my work, i can still put 100% into my training/diet etc.
TRAINING DAYS (Mon, Wed, Fri)
M1 4:30AM Wake Up (pre-workout)
1 scoop Whey
1/2 cup oats
1/2 piece of fruit (pear, apple etc..)
PROTEIN = 25g
10g BCAA in water sipped on during training
M2 PWO (around 7-7:15 AM)
2 Scoops WPI
30-40g Dextrose/Malto
5-10g creatine
PROTEIN = 56g
M3 (Post PWO meal) - 7:45-8:00AM (get into office to start around 8am)
2 Cups Oats
140g tuna
40g egg white albumen (or 140-150g chicken breast) (all mixed in together -
its actually really nice)
1/4 - 1/2 scoop of WPC (extra protein + taste)
PROTEIN = 70g
M4:10:30-11:00AM (Quick one, as im in office)
WPC/WPI/Casein blend shake (get around 50g protein)
1-2 Tablespoons of Natty PB
PROTEIN = 50g
M5:Between 12:30 - 2:00PM (Lunchtime)
300-320g of lean beef/kangaroo
1.5 cups brown rice (or 1 cup brown rice, 1 wholewheat salad sandwich for satiety)
Huge 1.6L tuppaware container of steamed vegetable
PROTEIN = 70g
M6:
same as meal 4
(might exchange natty PB for 1-2 tablespoons of Macadamia nut Oil or alternatively, swap the oil/PB for a piece of fruit for satiety)
PROTEIN = 50g
M7: (Dinner time - at home or at work if staying back late) 6:30 - 7:30PM approx
300-350g lean red meat/kangaroo
1.6 - 2.0L tuppaware container full of steamed vegetables (mainly green veggies, cauliflower etc..)
PROTEIN = 70g
M8: (before bed) anywhere between 9:00PM - 11:00PM
250g Low fat cottage Cheese
150g tuna
PROTEIN = 60g
Total Protein = approx 450g
NON-TRAINING DAYS Tues/Thurs/Sat/Sun
(cardio 45min-1hr)
similar structure to above but with a few changes
M1 : 5-10g BCAA in water pre-cardio (cardio done between 5:30 - 7am)
No Post-workout stake
M2: 2 Cups Oats/egg whites/tuna mix (730-8AM)
The rest of the day will remain the same.
TOTAL: Shoot for around 420g protein over 6 meals (will bump up the 2 protein shakes at work to around 60-70g)
I have not calculated the carbs/fats etc.. (obvious reasons, as they are not counted in DC training) but these will change etc as time goes on with constant measurement and adjustments.
In looking at the plan there is not a great amount of sleep. However to be able to train at a well-equipped gym and train before work (as after work is not an option - as there is likely to be late nights at work etc..) i must rise early. Extra sleep can be gained on weekends or can change to tues/thus/sat so i can gain a weekend session etc..)
In a couple months time, once i'm settled in, i'll look into hiring Homon, Skip Dusty etc.. so i can continue to reach my goals
Thanks in advance
I have been a long time lurker here at IM and have read nearly all of the posts of Dante, Massive G, Homon etc. I have gathered a wealth of information about training + diet over the years.
I'm about to start my career in the corporate world as a Graduate (just finished university). I am currently cruising at the moment and will start my next blast once work stats.
My training goals are rapid muscle mass accumulation (as per DC training).
I have put together a basic meal outline (very similar to my current/previous plan but obviously adapted to corporate life). I would appreciate any comments/advice from the IM mods/vets.
Stats
I'm 24
181cm, 90.5 - 91.5kg (thats approx 5ft 11, 200 pounds for the Americans)
Bodyfat: around 10-12% (can see a good full set of abs in morning)
I can tolerate carbs fairly well ( Also helps that I never skimp on cardio and like to get my HR up in one of my weekly cardio sessions)
I am very motivated person and really want to ensure that despite starting my career and giving 100% to my work, i can still put 100% into my training/diet etc.
TRAINING DAYS (Mon, Wed, Fri)
M1 4:30AM Wake Up (pre-workout)
1 scoop Whey
1/2 cup oats
1/2 piece of fruit (pear, apple etc..)
PROTEIN = 25g
10g BCAA in water sipped on during training
M2 PWO (around 7-7:15 AM)
2 Scoops WPI
30-40g Dextrose/Malto
5-10g creatine
PROTEIN = 56g
M3 (Post PWO meal) - 7:45-8:00AM (get into office to start around 8am)
2 Cups Oats
140g tuna
40g egg white albumen (or 140-150g chicken breast) (all mixed in together -
its actually really nice)
1/4 - 1/2 scoop of WPC (extra protein + taste)
PROTEIN = 70g
M4:10:30-11:00AM (Quick one, as im in office)
WPC/WPI/Casein blend shake (get around 50g protein)
1-2 Tablespoons of Natty PB
PROTEIN = 50g
M5:Between 12:30 - 2:00PM (Lunchtime)
300-320g of lean beef/kangaroo
1.5 cups brown rice (or 1 cup brown rice, 1 wholewheat salad sandwich for satiety)
Huge 1.6L tuppaware container of steamed vegetable
PROTEIN = 70g
M6:
same as meal 4
(might exchange natty PB for 1-2 tablespoons of Macadamia nut Oil or alternatively, swap the oil/PB for a piece of fruit for satiety)
PROTEIN = 50g
M7: (Dinner time - at home or at work if staying back late) 6:30 - 7:30PM approx
300-350g lean red meat/kangaroo
1.6 - 2.0L tuppaware container full of steamed vegetables (mainly green veggies, cauliflower etc..)
PROTEIN = 70g
M8: (before bed) anywhere between 9:00PM - 11:00PM
250g Low fat cottage Cheese
150g tuna
PROTEIN = 60g
Total Protein = approx 450g
NON-TRAINING DAYS Tues/Thurs/Sat/Sun
(cardio 45min-1hr)
similar structure to above but with a few changes
M1 : 5-10g BCAA in water pre-cardio (cardio done between 5:30 - 7am)
No Post-workout stake
M2: 2 Cups Oats/egg whites/tuna mix (730-8AM)
The rest of the day will remain the same.
TOTAL: Shoot for around 420g protein over 6 meals (will bump up the 2 protein shakes at work to around 60-70g)
I have not calculated the carbs/fats etc.. (obvious reasons, as they are not counted in DC training) but these will change etc as time goes on with constant measurement and adjustments.
In looking at the plan there is not a great amount of sleep. However to be able to train at a well-equipped gym and train before work (as after work is not an option - as there is likely to be late nights at work etc..) i must rise early. Extra sleep can be gained on weekends or can change to tues/thus/sat so i can gain a weekend session etc..)
In a couple months time, once i'm settled in, i'll look into hiring Homon, Skip Dusty etc.. so i can continue to reach my goals
Thanks in advance
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