Diet & training critique...

[mindstar]

ok...So my gf has decided that as long as I stay natty (which is ok by me) that I'm allowed to begin to compete eventually...I'm no where near that yet, but I'm excited. It's like a 2-3 year plan, after rugby finishes for me.

To that end, and with some encouragement, I want to post my diet and training sched for critique. I am 27, 5'11 1/2", 225 ~17%bf (down from 23% 8 weeks ago!). Right now, I'd like to continue to lean out, without losing too much mass...

9am- 1/2 cup oatmeal w/ tbsp honey, blueberries and some strawberries, and 6 egg whites

11am- ON shake 2 scoops, water, 2 tbsp peanut b, touch of splenda, ice, glutamine (only because i don't want to throw it out, I bought it before I knew, I swear YJ!), 1/2 cup oats; Multi, fish oil, glucosamine.

1pm- bouncer tuna mush special

4pm- water and 1 scoop ON (PWO)

6pm- 2 chicken breasts, broccoli, green beans, cauliflower.

9pm- another shake?.


I also take 2 kre-alkalyn an hour before working out, as directed on the bottle.

M-Legs, abs Legs are a combo weights and Plyo's)
T-Chest
W-Back, abs
R-Shoulders
F-Arms and clean up

Reps are 6-8, usually 8, no more than 15-16 sets per bodypart

Cardio is swimming and water running with the eliptical about 2x a week for ~20 mins doing intervals.

I have been lifting for about 10 years and seem to put on size really quickly, at least according to my neophyte workout buddies (none of them last, lazy fuckers). Any reccomendations regarding food, sups or training would be awesome. As I said I'm looking to lean right now as I'm still playing sports (or at lesat returning from injury in JAN.).

Cheers

[BBAddict]

9am- 1/2 cup oatmeal w/ tbsp honey, blueberries and some strawberries, and 6 egg whites

Do you not get up until 9am?! Anyway, make sure you're eating ASAP after you get up to get your body out of it's potentially catabolic state. I know a little high GI carbs are good in the morning to suppress cortisol, but I think you may be overdoing it there with the honey, blueberries and strawberries--maybe just pick one of them and have a little more oats. You can always throw some splenda in there if you want it sweeter.

11am- ON shake 2 scoops, water, 2 tbsp peanut b, touch of splenda, ice, glutamine (only because i don't want to throw it out, I bought it before I knew, I swear YJ!), 1/2 cup oats; Multi, fish oil, glucosamine.

Whole foods are far better than shakes. A lean meat will provide a more constant flow of protein to the body than whey protein.

1pm- bouncer tuna mush special

I just tried this recipe this weekend-that's a good one! Good meal but you might want a little more carbs right before you work out to fuel you through the workout.

4pm- water and 1 scoop ON (PWO)

Definitely get some simple carbs with the pwo shake. Just add some dextrose or a malto/dextrose mix to the shake. I usually do at least 25gms of carbs from both dextrose and malto with ON whey protein.
http://powernutrition.net/product_in...roducts_id=138
http://powernutrition.net/product_in...roducts_id=500

6pm- 2 chicken breasts, broccoli, green beans, cauliflower.

Great looking meal, but you should probably get some solid food in you sooner after your pwo shake. I usually eat about 1hr after the pwo shake. The whey and the malto/dextrose are absorbed quickly, so you need some lower absorption rate foods in you to keep fueling the pwo recovery.

9pm- another shake?.

Another shake would work if you use a casein protein powder shake or you could do cottage cheese as an alternative occassionally.

no more than 15-16 sets per bodypart

:eek: That sounds like overtraining to me. Most bodyparts shouldn't be worked that much, but if you're growing quickly with that routine, I won't argue. Just like I wouldn't tell Lee Priest he's overtraining--crazy bastard!

[mindstar]

Usually I get up at about 6am or so, but I'm on vacation for the rest of the summer :D

Thanks for the help! Usually my sets are more like 12 or so per body parts, but ocassionally I throw in speed work/super sets in order to mix it up a bit.

When I start back at work in the fall, I will have a more set time for the gym (prob about 4-5:30pm) and will need to rework some things. This diet stuff is hard.

[BBAddict]

This diet stuff is hard.

:agree: But it's so important--I don't know if everybody agrees, but after doing it for several years not its not so bad--and I eat about 10x/day. It just becomes a way of life-it's not even an option anymore.

[wheyman]

Bulking is hard for me. It's hard to get all those meals in at work without somebody saying something. It was easy when I was at my previous job, but they are a little more anal here.

WM