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  • Diet + Blast Input appreciated

    Stats: 6'1'' 175
    Diet outline is like this. Aiming to grow to 225 over the next 2-3 years. diet wont always be 5 meals, depending on class sehedule, some meals may be merged together.

    Meal 1:
    30 tbsp egg whites
    2 bananas

    Meal 2:
    Subway buffalo chicken sandwich, double meat, whole wheat bread, no cheese, a lot of veggies

    Meal 3:
    9 egg whites, 2 yolks, peppers, onions, 1/4 cup cheese

    Meal 4:
    2 scoops whey in skim milk
    1 cup oats

    meal 5:
    8 oz steak
    12 oz mixed veggies


    Working on rehabbing an AC joint so incline movements are a hit or miss atm.

    A1:
    Flat DB Bench: 11-20RP
    Smith Shoulder Press: 11-20RP
    RGBP: 11-15RP
    Wide Latpulldown: 20-30RP
    TBar Row: 6-8 // 8-12 SS

    B1:
    Cable Curl: 20-30RP
    Hammer Curl: 15-20SS
    Standing Smith Calf Raise: 8-12SS
    Seated Ham Curl: 20-30RP
    Leg Press: 6-8 // Widowmaker SS

    A2:
    Super wide Smith Incline 11-15RP
    Arnold Press: 15-30RP
    Dips: 11-20RP
    Narrow Grip Pulldown: 11-20RP
    Deadlift: 6-8 // 8-12 SS

    --- WEEKEND---

    B2:
    Incline DB Curl: 20-30RP
    Wrist Curl: 10-20SS
    Calves on Leg Press: 8-12SS
    RDL: 11-20SS
    Squat: 4-8 // Widowmaker

    A3:
    Decline BB: 11-15RP
    DB Shoulder Press: 20-30RP
    CGBP: 11-15RP
    Pullups: 11-20RP
    Barbell Row: 6-8 // 8-12SS

    B3:
    DB Curl: 20-30RP
    Reverse Curl: 11-20SS
    Seated Calf Raise: 8-12SS
    Defecit SLDL: 11-20SS
    Squat: 4-8
    Hacks widowmaker

    thanks.

  • #2
    You'll need to eat a lot more than that to grow to 225lbs - carbs, and fat especially, look way too low.

    Where does your training fall in that schedule?


    2017 NPC National Championships Classic Physique, Class D - 4th Place
    2017 NPC New England Championships Classic Physique, Class C - 1st Place
    2017 NPC East Coast Cup Classic Physique, Tall Class - 1st Place & Overall
    2015 Arnold Amateur Men's Classic Bodybuilding, Tall Class - 4th Place
    2013 NPC Europa Battle of Champions - 1st Place Novice Heavyweight, 2nd Place Open Light-Heavyweight


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    • #3
      I'd recommend making a smoothie instead of your 1st 2 meals. Invest in a good blender and blend up: veges; berries; quinoa (cooked); protein powder (friend uses chicken/tuna); nuts; lemon etc. Easy/cheap/tastes good/convenient for school.

      Then find maintenance cals, add 500-750 cals per day or until you gain ~1 lb per week while doing 40/40/20 diet; pwo shake = protein powder + waxy then 30-60 mins later eat a normal meal.

      The diet you posted will definitely hold you back.

      Comment


      • #4
        ^^ what kind of waxy maize do you recommend?

        Originally posted by moco View Post
        You'll need to eat a lot more than that to grow to 225lbs - carbs, and fat especially, look way too low.

        Where does your training fall in that schedule?
        I know the food is going to have to be increased soon.. but do you think 1/2 lb a week is a good rate of gain? My training is an hour after meal 1.
        Last edited by Goku; 02-01-2013, 06:34 PM.

        Comment


        • #5
          Goku,

          I noticed in you journal you were just planning to do a couple DC blasts to kind of switch things up.

          Have you read this thread?

          http://www.intensemuscle.com/showthread.php?t=27376

          -S
          The Book Has Arrived!
          The Book Has Arrived!

          Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


          www.TrueNutrition.com

          2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
          2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
          2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

          Comment


          • #6
            Switch things up as in, I've been doing high volume stuff for quite sometime, and I feel DC is a program that really lets me focus on whats most important, and that is adding weight and eating copious amounts of food to make growth happen. Instead of wasting 3 hours in the gym doing pump stuff, i go in warmup, and straight to the point.

            Comment


            • #7
              Originally posted by Goku View Post
              Stats: 6'1'' 175
              no
              Ph.D., Theoretical Physics '16
              kind of a douche

              Comment


              • #8
                What are your best lifts?
                Max Muscle
                5020 Katella Ave.
                Los Alamitos, CA 90720
                www.MaxMuscleLosAlamitos.com

                Comment


                • #9
                  450 deadlift 350 squat 275 bench

                  though i can't bench anymore due to rotator cuff issues.

                  Comment


                  • #10
                    My humble opinion... It seems like you would do yourself some good by trying some other modes of training and developing some more strength/mass before hopping on DC. The thread that Homon posted should lead you in the right direction.

                    You don't need to spend 3 hours in the gym. Train heavy, train hard and leave. But if you haven't experienced the kind of training where every day is an all out brawl with your logbook and just the thought alone of stepping up to the plate and beating your logbook is enough to make you cringe, then getting used to HIT style training would serve you well before getting into DC.

                    Based on your lifts and bodyweight/height ratio, it appears that getting some more experience using heavy iron before getting into DC would allow you to get the most out DC when you are ready.
                    Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                    Stickies...just read the damn stickies...

                    2014 Xcalibur Cup Bantam Open - 1st
                    2014 Tracey Greenwood Classic Bantam Open - 1st
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                    • #11
                      Originally posted by homonunculus View Post
                      Goku,

                      .....

                      Have you read this thread?

                      http://www.intensemuscle.com/showthread.php?t=27376

                      -S
                      Originally posted by Goku View Post
                      Switch things up as in, I've been doing high volume stuff for quite sometime, and I feel DC is a program that really lets me focus on whats most important, and that is adding weight and eating copious amounts of food to make growth happen. Instead of wasting 3 hours in the gym doing pump stuff, i go in warmup, and straight to the point.
                      OK, so, I'm guessing you have read that thread, but just would prefer to go your own route?...

                      That's all good, but just know that there is a reason that thread's a sticky.

                      -S
                      The Book Has Arrived!
                      The Book Has Arrived!

                      Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


                      www.TrueNutrition.com

                      2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
                      2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
                      2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

                      Comment


                      • #12
                        Goku, mentalflex and homon are trying to be nice, here. But you just had the official DC trainer tell YOU that you should NOT do DC training. Wake up.
                        Ph.D., Theoretical Physics '16
                        kind of a douche

                        Comment


                        • #13
                          Ok i think im gonna go back to doing PHAT, but drop the volume a lil bit and do ramping sets, so that moving heavy weight is the main focus instead of 30 supersets a workout.

                          Comment


                          • #14
                            Originally posted by Goku View Post
                            Ok i think im gonna go back to doing PHAT, but drop the volume a lil bit and do ramping sets, so that moving heavy weight is the main focus instead of 30 supersets a workout.
                            Now you're talking.
                            Ph.D., Theoretical Physics '16
                            kind of a douche

                            Comment

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