Revised diet after studying.

[crombie09]

Ok my stats are:
25 yrs old
225 lbs today
bf -10-12 ish
6'4"

Meal 1 - Muscle Milk 2 scoops and 1 scoop ON whey.
Meal 2 - 6 whole egglands best eggs/3 whole wheat toast or 1 cup oatmeal/ 1 scoop ON whey
Meal 3 - Chicken breast /black beans and brown rice mix 2 parts rice 1 part black beans equaling about 1.5 cups and 1 cup veggies (brocolli and carrots or just brocolli) 1 scoop ON whey
Meal 4- post work out 75g on whey protein/25 g dex/ 25g malto
Meal 5 - same as meal 3 or will eat sushi ( I make my own with just rice and fish I always ask the guy for half a pound but he always end up giving me like .65 lbs.
Meal 6 - same as meal 3
Meal 7- right now its 75g of ON whey but I have Micell Edge on the way, which is a night time protein with casein and will mix that with 1 scoop of ON whey.

I drink water all day and occasionally have a propel fitness water or a crystal light. No milk at all, I miss it so bad!!

Totals are

Cals- 3879
Pro- 463
Fat- 73
Carbs-327.5
Sugars- 38 (25g are from post workout shake/6g from the Muscle Milk and the remaining 7g of sugar are from my whole wheat bread.

I also take :
Amped by Met-rx before working out -love this stuff
CEE
Glutamine
B-6
ISS multi pack
3000mg apple cider vinager pills ed
Milk thistle
Liver cleanse
extra vitamin C and E

Im currently running
Test cyp at 500mg EW
Deca @ 400 mg EW
and in 2 weeks will start Winstrol at 50mg ED

I lift about 5-6 days a week and do HIIT cardio on the eliptical for 20 minutes after each workout.

[Mr incredible]

looks pretty good to me, if you can stick to it?

[ROCKILLER]

Diet looks good, meal #3 is a lot to get down all at once but if you can do it thats great. I dont know your split but you can still overtrain during a cycle but you dont feel it as much (at least thats what I have been reading). I would take a look at your training too.

[crombie09]

Heres a little bio on myself that I posted on another board:

Ok lets see, I used to be 175 lbs @ 6'4" all through high school and couldnt gain weight no matter what the football coaches tried. I realized when I was about 20-21 yrs old that I had to eat massive amounts of food to gain weight/muscle. I did this and a couple cycles to get up to my heaviest at around 235 lbs. I did off and on training, never really serious about diet before. I kinda slacked off and didnt really work out much till about 3 months ago and I was eating/drinking whatever I wanted.

I looked in the mirror and saw a guy that used to have a decent body go to a guy that was losing muscle and gaining fat and had to do something about it. So I started lifting again, then a few weeks later got my diet together, cut way back on drinking (once a week maybe a few beers or some wine) and have recently started doing cardio. Going well so far everyone I know is pretty impressed, I've lost quite a bit of fat and I dont think Im getting bigger muscle wise but people are telling me I look bigger and leaner at the same time.

I think I've grown up a lot recently and can see what shitty food does to my body and I really dont want it anymore. Im going to stick to a good diet for now on.

I lift 5 days a week and I might go in to do some cardio on an off day then have an actual day of doing nothing. I do everything seperate now too b/c I would get too tired if I did say tris and chest the same day so I split it all up and can concentatre on each muscle better now.

1 back
2 chest
3 legs - Never really did legs before so for now Im only doing squats.
4 bis
5 tris
6 shoulders

But I do take 2 days of and then just start up again, makes it interesting b/c Im not doing back every Monday or chest every Tuesday. Make sense?

I do abs 2 times a week and calves ED or EOD (trying a program I read an article on for my almost never growing calves.)

[coffee-guy]

Overall everything looks well thought out. However, drop your protein just a bit and compensate for the lack of calories with carbs.

Example...

Meal two - stick with oats (possibly a little more than a cup)

Meals three, five and six - cut the whey and bump up the beans

PWO shake - cut the whey back to around 40-50 grams and bump the total carbs to about 80+ instead of 50

As for the training routine - it seems to me that if you can go six days on and then 2-3 days off then you would be able to change it slightly. A 3 day on and 2 day off split wouldn't be bad and you could keep the same layout you currently have.

On another note - why are you planning on running Winny???

[Control]

Originally Posted by crombie09

Heres a little bio on myself that I posted on another board:

Ok lets see, I used to be 175 lbs @ 6'4" all through high school and couldnt gain weight no matter what the football coaches tried. I realized when I was about 20-21 yrs old that I had to eat massive amounts of food to gain weight/muscle. I did this and a couple cycles to get up to my heaviest at around 235 lbs. I did off and on training, never really serious about diet before. I kinda slacked off and didnt really work out much till about 3 months ago and I was eating/drinking whatever I wanted.

I looked in the mirror and saw a guy that used to have a decent body go to a guy that was losing muscle and gaining fat and had to do something about it. So I started lifting again, then a few weeks later got my diet together, cut way back on drinking (once a week maybe a few beers or some wine) and have recently started doing cardio. Going well so far everyone I know is pretty impressed, I've lost quite a bit of fat and I dont think Im getting bigger muscle wise but people are telling me I look bigger and leaner at the same time.

I think I've grown up a lot recently and can see what shitty food does to my body and I really dont want it anymore. Im going to stick to a good diet for now on.

I lift 5 days a week and I might go in to do some cardio on an off day then have an actual day of doing nothing. I do everything seperate now too b/c I would get too tired if I did say tris and chest the same day so I split it all up and can concentatre on each muscle better now.

1 back
2 chest
3 legs - Never really did legs before so for now Im only doing squats.
4 bis
5 tris
6 shoulders

But I do take 2 days of and then just start up again, makes it interesting b/c Im not doing back every Monday or chest every Tuesday. Make sense?

I do abs 2 times a week and calves ED or EOD (trying a program I read an article on for my almost never growing calves.)

That's not a good split bro. Stick with a push/pull/legs routine or an upper body/lower body routine. These are the splits that allow for maximum muscle recovery.

[crombie09]

Originally Posted by Control

That's not a good split bro. Stick with a push/pull/legs routine or an upper body/lower body routine. These are the splits that allow for maximum muscle recovery.

Could you go into a little more detail for me please? Like exactly what muscles to do and on what days.

[Control]

Originally Posted by crombie09

Could you go into a little more detail for me please? Like exactly what muscles to do and on what days.

Push/Pull/Legs

Mon: Push
Incline bench
Tricep pressdowns
lateral raise
weighted dips

Wed: Pull
Rows
pull-ups/pull-downs
rear delt raise
some type of curl
reverse curls superset with behind-the-back curls

Fri: Legs
Squats
leg press
leg curl
romanian deadlift
calves

[crombie09]

Originally Posted by Control

Push/Pull/Legs

Mon: Push
Incline bench
Tricep pressdowns
lateral raise
weighted dips

Wed: Pull
Rows
pull-ups/pull-downs
rear delt raise
some type of curl
reverse curls superset with behind-the-back curls

Fri: Legs
Squats
leg press
leg curl
romanian deadlift
calves

Thats all the excersizes I do? Man I've been doing about 6-7 (18-21 sets) excersizes per muscle group each time I go to the gym.
This will be a good training schedule even with the cutting diet Im on? Seems like only working out 3 days a week isn't much. Im there 5-6 days a week now and everyone knows me, most of the same guys are there as much or more than me. Only reason Im skeptical is there are some huge mofos in the gym that do a ton of sets and are there for almost 2 hours at a time. I know thats too much so I backed off a little.

How many set of each do I do and for how many reps? Im willing to try this if you help me out. Thanks!!

[Control]

Originally Posted by crombie09

Thats all the excersizes I do? Man I've been doing about 6-7 (18-21 sets) excersizes per muscle group each time I go to the gym.
This will be a good training schedule even with the cutting diet Im on? Seems like only working out 3 days a week isn't much. Im there 5-6 days a week now and everyone knows me, most of the same guys are there as much or more than me. Only reason Im skeptical is there are some huge mofos in the gym that do a ton of sets and are there for almost 2 hours at a time. I know thats too much so I backed off a little.

How many set of each do I do and for how many reps? Im willing to try this if you help me out. Thanks!!

For sets it depends on the exercise. Heavy compound liftslike squats and rows you do 5 sets. Like for rows I'll do 135, 185, 225, 275, 300 or whatever. For isolation exercises like curls or lateral raises, it's 1 or 2 warm-ups and one set to failure.

For reps stick to 8-12 for upper body exercises, 12-20 for lower body (that's 90% of the time, every once in awhile it's good to throw in a heavy set or a real high-rep set).

[Control]

Here's the upper body/lower body split....http://www.superiormuscle.com/vbulle...754#post362754

[crombie09]

This is in reference to the upper/lower body split unless you think I should do the push/pull/legs which this is kinda directed towards that as well.

Im willing to try this and not trying to argue here, its just going against what I've been taught so Im skeptical. I tend to over analize the hell out of everything and will give up easily if Im not 100% sure the routine is worth my time. Would def cut down on my time at the gym though.

Ok so you have 3 excersizes that really isolate the tris (Decline skull-crushers,Tricep pressdowns and Weighted dips) and only one excersize for chest really (bnech press).

Right now for chest I do: bench, incline bench, incline dumbells, butterflys and some sort of decline press. I do this once every 6-7 days. Your routine just sounds like so little to do for each muscle group. I was always told to do 5-7 different excersizes for each muscle group so you hit the muscle from different angles.

Also Im trying to cut right now so can I continue to do cardio after lifting? Im trying to get in 5 cardio days a week. Also what kind of cardio do you recommend?

[Mr incredible]

Originally Posted by Control

Like for rows I'll do 135, 185, 225, 275, 300 or whatever.

yeessus 300lb rows thats frickin Dorian weights Control!

It looks like what you call 5 sets there only looks like 2 maybe three working sets, i.e. the first 2/3 are warm up sets, is that how you do them or is that in descending reps as you go heavier?

[Control]

Originally Posted by Mr incredible

yeessus 300lb rows thats frickin Dorian weights Control!

It looks like what you call 5 sets there only looks like 2 maybe three working sets, i.e. the first 2/3 are warm up sets, is that how you do them or is that in descending reps as you go heavier?

Right that includes warm-ups. 1st set is nothing, 15 reps easy. 2nd set probably 12. Third set 10 or so. 2nd to last set is just a bridge to my heaviest set so I might only do a few reps (5-6) cuz I want to save my energy for the last set. The last set is the only one I take to failure but it's to total failure. I might do a rest-pause set, sometimes a drop set.

[Mr incredible]

Originally Posted by Control

Right that includes warm-ups. 1st set is nothing, 15 reps easy. 2nd set probably 12. Third set 10 or so. 2nd to last set is just a bridge to my heaviest set so I might only do a few reps (5-6) cuz I want to save my energy for the last set. The last set is the only one I take to failure but it's to total failure. I might do a rest-pause set, sometimes a drop set.

Very impressive, I love my bent over BBl rows, I do them every other week and deadlift the other week. I tend to warm up and do 3 sets with 225, about 6-8 reps a set, after some form of pull down,

Do you get physio

[Control]

Originally Posted by Mr incredible

Very impressive, I love my bent over BBl rows, I do them every other week and deadlift the other week. I tend to warm up and do 3 sets with 225, about 6-8 reps a set, after some form of pull down,

Do you get physio

Most of the time I prefer seated cable rows to barbell rows. I get a better ROM and a greater contratcion in my lats, plus they're a little safer. Sometimes I'll lean forward on an incline bench and row with two dumbells too.

[Mr incredible]

Originally Posted by Control

Most of the time I prefer seated cable rows to barbell rows. I get a better ROM and a greater contratcion in my lats, plus they're a little safer. Sometimes I'll lean forward on an incline bench and row with two dumbells too.

Crombie sorry for jacking thread temporarily.

Control, what grip do you use for cables; hammer close or straight bar or what?

[crombie09]

^no problem. Keep asking good questions!

[Control]

Originally Posted by Mr incredible

Crombie sorry for jacking thread temporarily.

Control, what grip do you use for cables; hammer close or straight bar or what?

It's the attachment where your palms face each other.

[ROCKILLER]

Originally Posted by Control

It's the attachment where your palms face each other.

Close where they almost touch or the one where they are approx. shoulder width?

[Control]

Originally Posted by ROCKILLER

Close where they almost touch or the one where they are approx. shoulder width?

I use both.