Hey guys, I just wanted to introduce myself to get a better help. (Thabks to TLopez for this advice!)
1. Stats- Age 21, Height 170cm, Weight 90kg, Years of Training Experience 5.
2. Best Lifts- Bench 110kg flat (130 decline), Squat 140kg, Deadlift 120kg (hands open up, can't hold), Overhead Presses (machine) 85kg.
(started to squat and Deadlift about 6 weeks ago.. that's why I don't get that much)
3. Types of Past Training . I just changed my exercises (every 4-8 weeks) and had no real training types.. Just tried to max weight 6-10 reps.
4. Goals you want to achieve.
A. Weight you want to be. About 100kg w/o much Fat (around 10% Bf)
B. Lifts you want to reach. No target lifts. Just want to be one of the big guys.
C. Step on stage. Not at the moment.
5. What Training Method you are going to use now.
A. Just started DC (3rd workout today)
5. Diet
In full Detail, lay out your diet plan.
Meal 1 (10 am)- 85 g Protein, 70 g Carbs, 17 g Fat
Meal 2 (12 am)- 39 g Protein, 77 g Carbs, 11 g Fat
Meal 3 (2 pm)- 70 g Protein, 93 g Carbs, 5 g Fat
Pre W/O- 10 g BCAA's, 0 g Carbs, 0 g Fat
Gym (4 pm)
Post w/o- 33 g Protein, 33 g Carbs, 2 g Fat
Meal 4 (7 pm) 70 g Protein, 93 g Carbs, 5 g Fat
Meal 5 (9 pm)- 39 g Protein, 77 g Carbs, 11 g Fat
Meal 6 (Bed ) 55 g Protein, 10 g Carbs, 30 g Fat
6. List your Supplements
Creatine 7g on free days. 14g on training days
10 grams BCAA's before workout
10 grams Glutamine after workout
10 grams Glutamine pre Bed
40 grams Scitec Whey isolate PWO
Any suggestions, help, advice to achieve my goal would be nice.
Mal'akh
Swiftkey flowed from my EndeavorU running Maximus 21
1. Stats- Age 21, Height 170cm, Weight 90kg, Years of Training Experience 5.
2. Best Lifts- Bench 110kg flat (130 decline), Squat 140kg, Deadlift 120kg (hands open up, can't hold), Overhead Presses (machine) 85kg.
(started to squat and Deadlift about 6 weeks ago.. that's why I don't get that much)
3. Types of Past Training . I just changed my exercises (every 4-8 weeks) and had no real training types.. Just tried to max weight 6-10 reps.
4. Goals you want to achieve.
A. Weight you want to be. About 100kg w/o much Fat (around 10% Bf)
B. Lifts you want to reach. No target lifts. Just want to be one of the big guys.
C. Step on stage. Not at the moment.
5. What Training Method you are going to use now.
A. Just started DC (3rd workout today)
5. Diet
In full Detail, lay out your diet plan.
Meal 1 (10 am)- 85 g Protein, 70 g Carbs, 17 g Fat
Meal 2 (12 am)- 39 g Protein, 77 g Carbs, 11 g Fat
Meal 3 (2 pm)- 70 g Protein, 93 g Carbs, 5 g Fat
Pre W/O- 10 g BCAA's, 0 g Carbs, 0 g Fat
Gym (4 pm)
Post w/o- 33 g Protein, 33 g Carbs, 2 g Fat
Meal 4 (7 pm) 70 g Protein, 93 g Carbs, 5 g Fat
Meal 5 (9 pm)- 39 g Protein, 77 g Carbs, 11 g Fat
Meal 6 (Bed ) 55 g Protein, 10 g Carbs, 30 g Fat
6. List your Supplements
Creatine 7g on free days. 14g on training days
10 grams BCAA's before workout
10 grams Glutamine after workout
10 grams Glutamine pre Bed
40 grams Scitec Whey isolate PWO
Any suggestions, help, advice to achieve my goal would be nice.
Mal'akh
Swiftkey flowed from my EndeavorU running Maximus 21
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