what is wrong and what is right with my dc diet and training

[edgard]

next week will be my first day of dc so this is how im doing it hope i get all the help here:
im 87kg been trainning for 10 years now..
diet is like this:
wake up at 9 am do cardio 30 minutes on empty stomach and start my first meal at 10 am:
8 eggs white 1 yolk mixed in a blender after doing it an omlette with 100g of oats and one fruit
12 am:
100g oats with 2 scoop whey protein handfull of almond, 2000mg fish oil
2:30 pm:
100g brown rise with 200g chiken breast ,2000mg fish oil
5:00 pm:
200g chiken or red meat with salad handfull of almond,2000mg fish oil
7:00pm 200g chiken or red meat with salad some almond
8:15 befor workoout :
2 scoop whey plus 70g waximaize
after workout 2 scoop whey plus waximaize
befor 15 minutes of sleep 2 scoop casein protein.


workout:
monday:
chest (incline smith machine)
5 warm up sets 15 12 10 8 6 and 3 full weight to maximum failure sets
shoulder (dumbell press)
5 warm up sets ...same as chest
back width (lat pul down)
5 warm up sets ... same as above
back thikness(t bar)
same as above
triceps:smith machine press close grip
3 sets warm up 15 12 10 and 2 sets to failure with maximum weight i can lift
after every set i rest for like 20 seconds with 15 deep breath and come back again, but there is some things im not sure about its the low volume ??what does it suppose to meen and blasting and cruising.thanks in advence

[hyperintensity]

You need to do more reading if you dont know what blasting and cruising is.

[Sammich]

im 87kg been trainning for 10 years now..

That.

[edgard]

Sorry guys English is not my language but I'm trying my best I have been reading alot more than 6 month about it and now I think I'm ready to start I think I know cruising it's wen u need to have a break from training but blasting I'm not sure so why not a little help here if someone can explain a bit more.is it too much to ask.and hat do u think about my diet I cut off carbs at 2:30 and I take again at 8 befor and after workout is it still ok with dc program??

[theroymccoy]

"Blast" is the actual training period. For some it's 6 weeks (me for instance), for others it can be 8-12 weeks. It all depends on how well you're recovering and if you are still progressing.

Another suggestion is to read up on members' training journals.

[LearningDC]

To add to the above, there is not a prescribed number for the warm up sets. I don't think that you need another five warm up sets for shoulders after you have completed chest, for example. Also, for the back thickness stuff it isn't necessary/safe to do a rest pause. Keep a heavy set of around 12 and a heavier set of around 6. Good luck and keep reading and asking questions.

[edgard]

Ok that's helpful thanks bro and what about changing ur exercise let's say I piked up incline smith machine for chest how long should I be doing incline smith machine or should I change every workout? Saying Monday incline smith frinday flat bench Wednesday dumbbell fly does it goes like this or should I keep incline smith for at least several workouts? And same for shoulders and back and biceps triceps??

[DirtyJohnson]

I'm thinking you shouldn't be doing DC with the questions you have. Read the stickies!

[homonunculus]

Ok that's helpful thanks bro and what about changing ur exercise let's say I piked up incline smith machine for chest how long should I be doing incline smith machine or should I change every workout? Saying Monday incline smith frinday flat bench Wednesday dumbbell fly does it goes like this or should I keep incline smith for at least several workouts? And same for shoulders and back and biceps triceps??

Edgard,

Did you read the article in the link I PM'ed you?...

-S

[edgard]

I did read it but it dosent show how often u can change ur exercise rootine i don't want anyone to think I'm just here to ask questions I did alot of readings month ago and still but bcus sometimes i feel confused about it bcus I'm not that good in English so I ask here some of my non answered questions when I read.

[edgard]

found an article witch was helpfull and answered most of my questions so far lol
just did the first workout of dc yesterday i felt my body was so sore while i was training bcus all my upper body was working actually i loved it and so excited to see what tomorrow is gonna happen with the next workout just have one question about diet well i train at night so how does it goes if i wanna cutoff carbs should i cut it at 3 or 4 pm and then take carbs befor workoout at 8:30 and then after workout or just cut it at 4 or 5 pm and then take after workout

[lhart6272]

...on days you train take before and after, days you dont train =carb cut off.

start a training journal in the journal section you will probally get more advice as well as give you a chance to practice english.


as a side note there may be other routines that are better suited to your level of developement. DC is typically used by an advanced trainnee.