Need help with routine and eating habits

[dsmfreek]

I havent tried any protein shakes yet.(im lactose intolerent) Any good ones at gnc that dont need milk? Let me know...

Heres what ive been doing,

mondays-bicep,triceps,forearms

tuesdays- sqwats,quads etc. (leg workout day)

wednesdays- traps,shoulders

thursdays- abs,chest

Rest fri-sun

Eating habits...

I dont have the best eating habits due to my job.I need some help with this one. I work 5 days per week from 4pm-1am. Also im kinda lactose intolerent. Not too bad but milk upsets my stomach a little. Heres my eating schedule:

10AM - I eat fruits,veggies and whatever else I can find in the fridge. (still live with parents)

12PM - I try to eat less light food. Meat,cheese etc.

4PM - I grab what will fill me up before work. Pizza,potpies Again what ever is in the fridge.

after work I tend to be still be hungry but dont like eating right before I fall asleep. I know...My diet is horrible. I need help with that. My mom would be happy If I sent her to the store with a grocery list of healthy food. I need help building a diet plan. Sorry for the long ass post.

-Im open to any advise/insight. So have at it guys! Thanks again

[slayer of souls]

Wow, I don’t know where to begin. Props for asking questions.

In order to assist you in your training program post up your stats and training experience. I highly recommended DFT training or a fully body work out if you are just starting out.



Now regarding diet here is a typical grocery list list:http://www.superiormuscle.com/vbulle...ad.php?t=29784

Use this to calculate your caloric intake for bulking
http://www.geocities.com/arelliotness/

General Guideline.
M1- P+C+F
M2- P+C+F
M3- P+F
M4-(pre workout) P+C
Train
M5 P+C PWO
M6 -P+C approx. 1-1.5 hours later
M7 P+F
M8 P+F

[dsmfreek]

Im 21
6'1
~150 lbs

Ive been lifting a little more than a year. I play hockey and want to gain mass.

[Shibby]

General Guideline.
M1- P+C+F
M2- P+C+F
M3- P+F
M4-(pre workout) P+C
Train
M5 P+C PWO
M6 -P+C approx. 1-1.5 hours later
M7 P+F
M8 P+F

I don't agree with having fats in your first meals and I don't like putting fats and carbs in the same meal.

[coffee-guy]

I don't agree with having fats in your first meals and I don't like putting fats and carbs in the same meal.

Agreed...

Also, stick around for a few days and read through some of the other diet threads. You're not the first person to have these problems and I gurantee you will find something you can tweak. Just find a diet someone else has had laid out for them and then ask us if the changes you may like to make are legitimate.

[NYCmitch25]

how about training your back?

[Control]

Are you bulking or cutting? If you're bulking, here's a diet for you:

http://www.superiormuscle.com/vbulle...ad.php?t=30038

[slayer of souls]

Agreed...

Also, stick around for a few days and read through some of the other diet threads. You're not the first person to have these problems and I gurantee you will find something you can tweak. Just find a diet someone else has had laid out for them and then ask us if the changes you may like to make are legitimate.

That was my understanding as well, fat+carbs is said to have a very high impact on insulin levels however Fat does not go into the bloodstream first but instead is packed into chylomicrons then goes into the lymph and then into the blood.


http://www.superiormuscle.com/vbulle...ad.php?t=29902

[dsmfreek]

Ok in that first link

meal 1: 10AM: whole wheat bagel, 6 whole eggs, Apple
meal 2: 1PM: 8 oz steak or chicken 1 cup brown rice, 1/2 a can black beans
meal 3: 4PM: protein shake, 1 scoop of natural peanut butter
Cheat meal
meal 4: ???? 8 oz steak or chicken, 1 cup brown rice, 1/2 a can black beans
protein shake, 1 tablespoon extra virgin olive oil


I am bulking but I dont know when to eat that last meal because I work from 4PM - 12AM. Any suggestions?

[ROCKILLER]

you can eat that late in the day or have a protein shake with casein protein after it. I guess you dont have to choke down cottege cheese being lactose intolerant. The thing about not eating right before bed is a bit of a myth. You dont want to eat a bunch of carbs/sugar/etc. before bed but you want some slow digesting protein to feed your muscles throughout as much of the night as possible. Controls diet is a good start but you should definitely still do your BMR and use that to adapt (most likely add to) his diet plan. Also, once your body gets used to eating cleaner, I would suggest you modify the cheat meal to make it a little cleaner. Times suggested arent as important as even spacing throughout the day to keep your body processing all day.

Can you split up your routine so your rest days and lift days arent all in a row?

Like everybody said, keep reading and you'll be surprised how much you can learn in a short amount of time.

[Motorcycleguy]

I don't know what you do for a job, but I am sure that you get a break somewhere in that 8 hours. Pack some food and take it with you, it only takes 5 minutes to eat.