Slayer's Diet and Training

[slayer of souls]

Comments and suggestions will be appreciated.


Diet:
My Stats
5"8, Weight 172 from 195, BF Below 9%


My Goals
Increase muscle mass, I aim for quality.

Caloric Intake Aim
3500-4000 calories

Food availability:
VERY LIMITED. I live on residence the food I have available to me in the cafeteria serves as my biggest obstacle for gaining lean muscle mass. I break their rules and make myself chicken breast and steaks in my room to increase quality protein sources.

Diet time length
Aim for 10lbs in 3 months.
Long term Goal: Sagi Kalev.

Cardio type (if applicable)
Light cardio 20 mins. 1-2x a week.

Supplements:
Energized Xpand (Pre Workout)
Cit M and CEE (Post)
Pure Vitargo (Post)
ON Whey
Fishoil/Flax
Multi

[slayer of souls]

Diet remains fairly consistent throughout the week.
Workout Day

Meal One:
2 Scoops ON Whey Protein and 1 Cup Oats
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Two:
1 Cup Oats, 4 Hardboiled eggs whites only, 2 hardboiled eggs whole and veggies
Calories: 532
Protein: 39
Carbs: 57
Fat: 16

Meal Three:
1 Cup Oats, 6oz Chicken Breast
Calories: 500
Protein: 49
Carbs: 54
Fat: 9

Meal Four until six
Chicken Breast approximately 16oz
Calories: 503
Protein: 97
Carbs: 0
Fat: 10

Preworkout 90 mins before
2 scoops ON whey protein ½ cups oats
Calories: 390
Protein: 54
Carbs: 30
Fat: 3

WORKOUT

Post workout
Pure Vitargo
Calories: 288
Protein:0
Fat: 0
Total Carbohydrates: 72g

20 Mins later
3 Scoops ON Whey
Calories: 330
Protein: 69
Carbs: 9
Fat: 5


PPWO
½ Oats + Protein Shake/Chicken Breast
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Seven-and Eight:
Cottage Cheese, Broccoli, Olive Oil, Salads, Chicken Breast
Approximate values
Calories: 300
Protein: 24
Carbs: 1
Fat: 21

Calories 3751
Protein: 440
Carbs: 285-350
Fat 70-80

[slayer of souls]

Goals: Closest I can get to the photograph as is naturally possible.

190lbs
5"8.5

[slayer of souls]

EDITED

[slayer of souls]

Edited

[slayer of souls]

Bump. Adding more colour to diet from salads, veges and fruits. Training :going to try pendulum training.

[BBAddict]

Just read through the diet--looks pretty darn good. Good job. The only obvious disagreement I have is that I prefer much more carbs before workout to make sure that the muscles and your body in general has the energy required for the workout. I would have at least 1full cup of oats. I also have that meal 45-60minutes before the workout. At least with my metabolism, if I ate 90minutes before the workout, I wouldn't be able to go full intensity. I'm getting hungry again 90minutes after a meal.

[SloppyJo]

at 172, I don't think you will need over 400 grms or protein a day, I would stick with around 300-350

[slayer of souls]

Just read through the diet--looks pretty darn good. Good job. The only obvious disagreement I have is that I prefer much more carbs before workout to make sure that the muscles and your body in general has the energy required for the workout. I would have at least 1full cup of oats. I also have that meal 45-60minutes before the workout. At least with my metabolism, if I ate 90minutes before the workout, I wouldn't be able to go full intensity. I'm getting hungry again 90minutes after a meal.

Thanks a lot for the advice; I will increase my carbs pre workout.

[slayer of souls]

at 172, I don't think you will need over 400 grms or protein a day, I would stick with around 300-350

I will keep it in that range and just gradually taper up carbs.

[slayer of souls]

any suggestions to my training? Do you think pendulum training is worth a shot?

[slayer of souls]

Will begin Pendulum training tomorrow.

Physical Goals: Increase lean body mass by 5lbs
Time frame: 3 Weeks

Training:
Implement pendulum training routine for 5 weeks of
Week 1: Structural 1 (hypertrophy: high volume/low intensity)
Week 2: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 3: Functional (strength)
Week 4: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 5: Structural 1 (hypertrophy: high volume/low intensity)


Diet: Gradually taper up calories and keep it similar to my current diet. With more color and variety of course.


Shoulders/Triceps @ Week 1: Structural 1 (hypertrophy: high volume/low intensity)
1. Shoulders/Triceps

A1) Dumbbell Press: 4 sets of 10-12
A2) Incline Lateral Raise: 4 sets of 10-12

A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]

B1) Barbell Military Press: 3 sets of 12
B2) Wide Grip Upright Rows: 3 sets of 12-15

B1- 3-0-1 Tempo, 15 seconds rest before supersetting B2.
B2- 4-0-1 Tempo, 60 seconds rest. [Post Fatigue Supersets]

C1) Bentover Lateral Raises: 3 sets of 12-15

C1- 4-0-1 Tempo, 60 seconds rest.

D1) Close Grip Bench: 3 sets of 10-12
D2) Reverse Cable Pressdowns: 3 sets of 15

D1- 3-0-1 Tempo, 15 seconds rest before supersetting D2.
D2- 6-0-2 Tempo, 60 seconds rest. [regular superset]

E1) Cable Pressdowns: [Triple drop set], each set 10 reps. Allow for 15 seconds break between each drop in weight.

[slayer of souls]

Today was the first day with pendulum training.

Great workout. Cant wait to see how my body reacts to this.

[slayer of souls]

Today will work out:

Back / Traps
A1) Pulldowns: (3x10) 3-0-1 Tempo, 15 seconds rest,
A2) Pullovers: (4x15) 5-0-2 Tempo, 60 seconds rest.

B1) Barbell Rows: (3x10) 3-0-1 Tempo, 60 seconds rest.

C1) Cable Rows (close): (3x12) 4-0-1 Tempo, 60 seconds rest.

D1) Barbell Shrugs: (3x10) 3-0-1 Tempo, 15 seconds rest.
D2) Upright Rows: (3x10) 4-0-2 Tempo, 60 seconds rest.

After this I have 3 days of no training, due to travel. At least I will get a good rest.


Will resume training on Monday.

[NYCmitch25]

Everything looks pretty good. The diet is righteous but i would try to get protien from lots of sources such as red meat. your eating pretty dam clean for doing a bulk. Why did you drop to 172? Take a look at Controls post on eating big. I dont know what Pendulum training is but it looks like some type of periodization. I think it will work for you.