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would like opinions on my 3 way split and diet

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  • would like opinions on my 3 way split and diet

    I am just starting to train DC style again and I am looking to gain 10-15 lbs of quality muscle over the next 6 months. I worked with Dante last year and he took me from 228 to 264 in about 4 months and then held that weight for about 3-4 months before I preped for first show. I worked with skip on the prep which brought me down to 209.5 for a show this past july. I have stayed pretty lean except for the past few weeks when I became ill but I am now heathy again at a morning wake up weight of 229 with abdominals still barely there but going real fast LOL. I am not looking to blow up to the 265- 275 range but stay pretty lean this off season ang go up to the 240- 245 range with abdominals. I am looking to gain this weight in a slower fashion than normal so that most of it is quality weight. Here is how my diet looks:

    1) 6 ozs 96 % lean beef/ 6 egg whites with 1 yolk/ 1/2 cup oat meal


    2A) **Work out days only** 100 gram protein whey shake / 3 packets of instant oatmeal


    2B) 12 oz chicken breasts/ 1 cup oat meal

    3) 70 gram protein shake of whey, egg, milk protein mix/ 1/2 cup oat meal/ 1 tbls of peanut butter

    4) 12 oz chicken breast/ 1/2 cup of brown rice/ 1 tbs of peanut butter

    5) 10 oz 96% beef/ small salad with vinegar

    6) 70 gram protein shake ( same as 3)/ 1 tbls of peanut butter


    This gives me about 390-400 g of protein 160 g of carbs on non workout days and around 490-500 g of protein, 235 g of carbs on workout days, fat is around 60-70 everyday.


    here is my work out plan : My lower body is my weakness so I broke them up into 2 days, also I over train real easy so hitting the body over 3 workouts instead of 2 should help my recovery.

    Day 1: Chest, triceps, back width, back thickness

    Day 2: Off

    Day 3: Biceps, calves, quads

    Day 4: Off

    Day 5: Shoulders, hamstrings, abs

    day 6 off

    day 7: off if rest is needed or start Day 1 again and repeat cycle



    Thanks, Gorilla

  • #2
    im not tyring to sound rude here but if this is the diest you used when you were trained by DC then i would suggest you remove it pronto. other than that it looks good.
    My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

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    • #3
      Please give me a little credit ( LOL), No that is not DC's diet from last year this is one that I put together to help keep me lean while I gain slowly. My diet from last year had a shitload more carbs and fats but it did make me grow but with a little too much bodyfat.

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      • #4
        alright it's cool then.lol thought i was gonna have to have IH eat one of your forearms
        My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

        Comment


        • #5
          Gorilla2015, were you doing your cardio and cutoff times properly.?
          ain't it the shit? Just wait til you guys/gals see some of the strength jumps lol..and the size you put on!
          Good luck
          Jimpaul/Newtoketo

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