formula1069
Donating Member
- Oct 29, 2012
- 706
- 1
- 18
When i told you in your other post your Diet totaly sucks this is what you had posted there:
Diet:
Breakfast - Oatmeal, 50gr protein shake
brunch - 30g protein bar
lunch - whatever the fuck I am hungry for, usually a greasy hamburger
afternoon - another 30gr protein bar
before workout - protein Ice drink (42gr)
evening - whatever the wife cooks, she's a freaking amazing cook
I am not really the best person to ask about diet, I keep it simple i just try to eat as much as i can, i don't log it , i don't count calories, macros etc etc, I just freaking eat, I am not trying to compete nor will i ever try, the guys here can give you much better advice than me, but my advice is just shove as much food as you can, don't worry too much about making it perfect at this point, you need to put on weight, if you start getting fat change it up more protien less carbs, not gaining much eat more, simple done
Protien bars do not count as a meal, they are for when you stop for coffee and instead of buying a doughnut you buy a protien bar
I am not recomending this but this but this is what i eat on a usuall day
5:00 am train after gym protien shake w/ creatine
get home around 7:00a.m
6 cage free whole eggs w/ a bunch of white potatoes
9-10 a.m peanut butter and jelly sandwich with lots of PB
10-11 am yogurt & protien shake sometime some fruit
12 lunch, almost every day 1 can tuna fish w/ 1 cup white rice
( started adding chicken or chile at lunch recently), another yogurt
2-3pm another peanut butter and jelly sandwich with lots of PB
3-4pm another protien shake
around 6pm dinner
usualy large chicken breast, sometime steak, and starting eating some fish also, along with about 1 1/2 cups string beans or brocoli, and about 4 oz whole wheat pasta or 1 cup rice,
sometime i will toss in a protien bar or 2 during the day if i am hungry(mostly on weekends)
before bed 1 Large protien (casien) shake 50 grams, 16 ounces milk, 2 whole eggs, 1 cup blue berries, 1 bananna
Now on to your training, I told you in your post to start another thread about training, go do that keep these 2 seperate from each other this one is about diet the other need to be about training, which in my opinion you are not training correctly either, I am not being mean just honest after looking at your pic on BB.com i would say you never lifted a weight or started last week
You are not a hard gainer you weighed 200 lbs and now are 165, you gain weight you just need to gain the right weight
Post up EXACTLY what you do in the gym like i listed below , you don't need to be working muscles twice a week like you posted and you need to be in the 6-8 rep range not the 10-15 reps, and for gods sake what the hell are you training Glutes for, please don't tell me your are working out on a glute machine, thats for chicks :banghead:
This is my training schedule, it might not be for you but it works for me and i like it, post up something like this so the guys can recomend other training routines and you can try them all to see what works, you have to find what works for you
You can increase your food intake but if you are not traing hard enough it will be a waste or you will get fat
Sunday:
Squats 3-4 sets
Leg Press 3-4 sets
Leg Ext 3 sets
Sometimes add in 3 sets of Lunges on the smith machine
Monday:
Flat bench 3 sets
Dumbell Flat 3 sets
SMith Machine Incline Press 3 sets
Hammer Strength Plate loaded Incline 3 sets
Cable Crossovers 3 sets
Tuesday:
OFF
Wednesday:
Deadlift 3-4 sets
Hammer Strength Plate loaded seated row 3 sets
Hammer Strength Plate loaded Low row one arm 3 sets
Wide grip pulled down 3 sets (in front of neck)
close grip pulled down 3 sets (in front of neck)
Lying Leg Curls 3 sets
Seated leg curls 3 sets
Thursday:
Smith Machine seated Shoulder press 3 sets
Dumbell seated 3 sets
Hammer Strength Plate loaded Press 3 sets
Dumbell or barbell front raise, dumbell side raise, seated rear shoulder on pec fly/ rear delt machine
front, side, and rear are super setted
Friday:
sets are super setted 1 set bi's and 1 set tri's
v-bar tri push down 3 sets with 3 sets of barbell curls(switch it up between e-z curl bar and straight bar)
Hammer strenght plate loaded preacher curls 3 sets w/ 3 sets of skull crushers
3 sets dumbell curls or cable curls w/ single arm tri ext palm facing up
Saturday:
Shrugs smith machine 3 sets
Shrugs Hammer Strength Plate loaded 3 sets
Shrugs dumbells 3 sets
Also 6 sets neck raises with harness around head
Calf rasies seated 3 sets and calf rasies 3 sets on leg press
Abs
All sets are in the 8-10 rep range with last set in each exercise in the 6-8 rep range
I also do alot of warm up sets and stretching before each workout with very light weights
Good luck and stick around this is a great place to learn
Diet:
Breakfast - Oatmeal, 50gr protein shake
brunch - 30g protein bar
lunch - whatever the fuck I am hungry for, usually a greasy hamburger
afternoon - another 30gr protein bar
before workout - protein Ice drink (42gr)
evening - whatever the wife cooks, she's a freaking amazing cook
I am not really the best person to ask about diet, I keep it simple i just try to eat as much as i can, i don't log it , i don't count calories, macros etc etc, I just freaking eat, I am not trying to compete nor will i ever try, the guys here can give you much better advice than me, but my advice is just shove as much food as you can, don't worry too much about making it perfect at this point, you need to put on weight, if you start getting fat change it up more protien less carbs, not gaining much eat more, simple done
Protien bars do not count as a meal, they are for when you stop for coffee and instead of buying a doughnut you buy a protien bar
I am not recomending this but this but this is what i eat on a usuall day
5:00 am train after gym protien shake w/ creatine
get home around 7:00a.m
6 cage free whole eggs w/ a bunch of white potatoes
9-10 a.m peanut butter and jelly sandwich with lots of PB
10-11 am yogurt & protien shake sometime some fruit
12 lunch, almost every day 1 can tuna fish w/ 1 cup white rice
( started adding chicken or chile at lunch recently), another yogurt
2-3pm another peanut butter and jelly sandwich with lots of PB
3-4pm another protien shake
around 6pm dinner
usualy large chicken breast, sometime steak, and starting eating some fish also, along with about 1 1/2 cups string beans or brocoli, and about 4 oz whole wheat pasta or 1 cup rice,
sometime i will toss in a protien bar or 2 during the day if i am hungry(mostly on weekends)
before bed 1 Large protien (casien) shake 50 grams, 16 ounces milk, 2 whole eggs, 1 cup blue berries, 1 bananna
Now on to your training, I told you in your post to start another thread about training, go do that keep these 2 seperate from each other this one is about diet the other need to be about training, which in my opinion you are not training correctly either, I am not being mean just honest after looking at your pic on BB.com i would say you never lifted a weight or started last week
You are not a hard gainer you weighed 200 lbs and now are 165, you gain weight you just need to gain the right weight
Post up EXACTLY what you do in the gym like i listed below , you don't need to be working muscles twice a week like you posted and you need to be in the 6-8 rep range not the 10-15 reps, and for gods sake what the hell are you training Glutes for, please don't tell me your are working out on a glute machine, thats for chicks :banghead:
This is my training schedule, it might not be for you but it works for me and i like it, post up something like this so the guys can recomend other training routines and you can try them all to see what works, you have to find what works for you
You can increase your food intake but if you are not traing hard enough it will be a waste or you will get fat
Sunday:
Squats 3-4 sets
Leg Press 3-4 sets
Leg Ext 3 sets
Sometimes add in 3 sets of Lunges on the smith machine
Monday:
Flat bench 3 sets
Dumbell Flat 3 sets
SMith Machine Incline Press 3 sets
Hammer Strength Plate loaded Incline 3 sets
Cable Crossovers 3 sets
Tuesday:
OFF
Wednesday:
Deadlift 3-4 sets
Hammer Strength Plate loaded seated row 3 sets
Hammer Strength Plate loaded Low row one arm 3 sets
Wide grip pulled down 3 sets (in front of neck)
close grip pulled down 3 sets (in front of neck)
Lying Leg Curls 3 sets
Seated leg curls 3 sets
Thursday:
Smith Machine seated Shoulder press 3 sets
Dumbell seated 3 sets
Hammer Strength Plate loaded Press 3 sets
Dumbell or barbell front raise, dumbell side raise, seated rear shoulder on pec fly/ rear delt machine
front, side, and rear are super setted
Friday:
sets are super setted 1 set bi's and 1 set tri's
v-bar tri push down 3 sets with 3 sets of barbell curls(switch it up between e-z curl bar and straight bar)
Hammer strenght plate loaded preacher curls 3 sets w/ 3 sets of skull crushers
3 sets dumbell curls or cable curls w/ single arm tri ext palm facing up
Saturday:
Shrugs smith machine 3 sets
Shrugs Hammer Strength Plate loaded 3 sets
Shrugs dumbells 3 sets
Also 6 sets neck raises with harness around head
Calf rasies seated 3 sets and calf rasies 3 sets on leg press
Abs
All sets are in the 8-10 rep range with last set in each exercise in the 6-8 rep range
I also do alot of warm up sets and stretching before each workout with very light weights
Good luck and stick around this is a great place to learn
