advice on my routine/diet

[blackbelt2k]

okay..so i've been going about this diet for the last 1 month + ... but i'm only gaining a lbs or so a week..tell me what i can add, etc.

meals:
1 - 4 egg whites, 3 turkey bacon strips, whole wheat english muffin w/light butter
2- none yet...i need a 2nd meal
3- two slices wheat bread, 2 slices roast beef, 2 s. chicken, 2 s. ham, 2 s. cheese, 2 s. turkey
4- 53g whey protien shake
5 - steamed chicken & veggies
6 - casien why protien...30g


here is my workout..the first 30 days, i did Upper,lower,upper,lower,upper,lower splits cuz i took time off and when i came back to my full body slips i ended up puking.. now my current workout is 3x total body, 2x cardio/abs:


Day 1 Sets Reps
Squats 5 12,4,8,6,12
Pullups 5 12,4,8,6,12
Abs
Leg Curl 5 12,4,8,6,12
Trapezius Row 4 12,10,8,6
Incline Press 4 12,10,8,6
Lat Pulldown 5 12,4,8,6,12
Seated Calf Raise 5 12,4,8,6,12
Wide Grip Barbell Curl 5 12,4,8,6,12
Chin Ups 4 12,6,8,12
Fly/Press 4 12,6,8,12
Dumbell Shoulder Press 4 12,6,8,12
Inclined Curl 5 12,4,8,6,12
Overhead Tricep Extension 5 12,4,8,6,12
Abs

Day 3 Sets Reps
Shoulder Press 5 12,4,8,6,12
Leg Extension 5 12,4,8,6,12
Abs
Machine Row/Inclined Row 4 12,10,8,6
Decline Press 4 12,10,8,6
Shruggs 4 12,10,8,6
Lunges 4 12,10,8,6
Front Raises 4 12,10,8,6
Close Grip Bench 4 12,10,8,6
Dips 4 12,10,8,6
DeadLifts 5 12,4,8,6,12
Cable Cross Overs 4 12,10,8,6
Dumbell Press 4 12,4,8,12
Reverse Curls 4 12,10,8,6
Dumbell Row 5 12,4,8,12


Day 5 Sets Reps
Bench Press 5 12,4,8,6,12
Standing Calf Raise 4 12,10,8,6
ABS
Arnold Press 4 12,10,8,6
Front Squats 4 12,10,8,6
Barbell Row 5 12,4,8,6,12
Pullups 5 12,4,8,6,12
Tricep Press 5 12,4,8,6,12
Close Grip Curl 4 12,10,8,6
Wide Grip Bench Press 4 12,10,8,6
Lateral Rasise 4 12,10,8,6
ABS
Alt. Curl 4 12,10,8,6
Dumbell Flys 4 12,10,8,6



on cardio/abs day, i jump rope for 15-20min ... then i do 3-4 sets of abs works ex:
set 1: done twice
swiss ball w/ 35lb weights - 25 reps
standard situp w/35lb - 25 reps
legs ups - 25 reps
bicycle crunch - 25 reps

set 2: done twice
machine crunch w/ weights (135lb setting) - 25reps
side bend on back extension device w/ 45-50lbs - 25 reps/side
vertical bridges - 6 reps holding for 6-10 seconds or until failure


any and all advice welcomed... im currently 5'8 155lbs-ish...my goal is 170 by the end of the summer or at least 165...thanks guys

 

[EFFORT]

http://www.sosuave.net/forum/showthread.php?t=125444

 

[blackbelt2k]

already read that...thanks, but im not new to sports or lifting... my current routine is good for me, as i am getting stronger every week. In a little over a month, i am full squating 245 lbs without need for a belt. My dilema is the mass gains are slow. I have calculated my BMR and modified it to my current level of activity plus 7000 additional calories a week (roughly 2lbs).. I just can't seem to find enough things to eat that fit into a 6 meal pattern to give me the protien/carbs i need. I do not want to go on a weight gainer, so any real advice is welcomed...but thank you all the same EFFORT

 

[stronglifts]

already read that...thanks, but im not new to sports or lifting... my current routine is good for me, as i am getting stronger every week. In a little over a month, i am full squating 245 lbs without need for a belt. My dilema is the mass gains are slow. I have calculated my BMR and modified it to my current level of activity plus 7000 additional calories a week (roughly 2lbs).. I just can't seem to find enough things to eat that fit into a 6 meal pattern to give me the protien/carbs i need. I do not want to go on a weight gainer, so any real advice is welcomed...but thank you all the same EFFORT

You're doing too much exercises. With the high volume work you're doing, your burning lots of calories, which means that you need to eat even more. You're also doing too much work.

I'm exhausted after doing 5sets of 5reps squat. You can do 10 more exercises after your squat. You're either Rambo IV or you're not training hard. Check Effort's advice.

 

[blackbelt2k]

haha..im no rambo, its just how i like to train...when i leave the gym, i stumble my ass out...i kinda like the feeling of being completely exhausted... i just like to push my limits, and if im not close to puking, i don't think i've reached them.. i know i need to eat more, but dang, what?!? lol.. i think thats my real question, what more can i eat??

 

[EFFORT]

already read that...thanks, but im not new to sports or lifting...

You can be training for years and still be "new" (because your doing stuff wrong). Your routine and diet match that of someone "new". I'm not trying to put you down. I want everyone here to achieve the results they want. If you would just follow what i wrote in that post you'd be looking a lot different in a good way.

As for not finding enough food to fill those meals, your going to have to figure it out. Olive oil, eggs, nuts, are calorie dense, you make yourself a homemade gainer etc. If your really having trouble just post back in here and i'll post basic diet on here.

 

[stronglifts]

haha..im no rambo, its just how i like to train...when i leave the gym, i stumble my ass out...i kinda like the feeling of being completely exhausted... i just like to push my limits, and if im not close to puking, i don't think i've reached them.. i know i need to eat more, but dang, what?!? lol.. i think thats my real question, what more can i eat??

"If you think you're training hard, Arnold is training twice at hard".

That's what Lou Ferrigno got told by his dad. You're completely ignoring what I said. I'll reiterate: if you're not rambo, and you can do 10 more exercises after your squats; you're not training hard. I know you think you do, but you're not.

If you were, you couldn't do 10 more exercises.

 

[blackbelt2k]

trust me, the routine isn't for someone "new".. i like to do waves, so my biggest muscle groups get shocked and brought closer to exhaustion faster... im not interested in a basic diet..as they don't supply enough and leave me tired all day from my workout..im interested in what else i can eat..short of using a masstech weight gainer again... well maybe the weight gainer is my best bet

 

[blackbelt2k]

"If you think you're training hard, Arnold is training twice at hard".

That's what Lou Ferrigno got told by his dad. You're completely ignoring what I said. I'll reiterate: if you're not rambo, and you can do 10 more exercises after your squats; you're not training hard. I know you think you do, but you're not.

If you were, you couldn't do 10 more exercises.

i do circuits...every 3 exercises are grouped as a circuit...with a 90 second rest between each completed circuit set... let me reiterate for you, my routine works for me, i am making incredible strenght gains and haven't reached a plateau yet....and yea arnold probably is training harder, but he's a body builder...im doing this for strenght, with the added benfit of putting on some size... i was just looking for advice on how to increase lbs/week gain through natural foods, but some extra nuts and berries isn't going to give me what i need

 

[stronglifts]

i do circuits...every 3 exercises are grouped as a circuit...with a 90 second rest between each completed circuit set... let me reiterate for you, my routine works for me, i am making incredible strenght gains and haven't reached a plateau yet....and yea arnold probably is training harder, but he's a body builder...im doing this for strenght, with the added benfit of putting on some size... i was just looking for advice on how to increase lbs/week gain through natural foods, but some extra nuts and berries isn't going to give me what i need

If you're training for strength, you're routine is not reflecting it. For one anything above 5 reps is not for strength but for hypertrophy. For two I don't see any olympic lifts.

The weight gain: you're burning calories: all the exercises, sets, reps, add to this the cardio. You're burning away what you're eating, no wonder you're not gaining weight.

If what you're doing works, continue. Obviously there's something wrong, or you weren't asking for advice. My advice is to eat more & train less. But you're not looking for that kind of advice, you want to read what you want to hear.

 

[blackbelt2k]

Nothing is really wrong, i am making gains, just like i said, a 1lb/week... the olympic lifts...you mean power cleans to overhead press??? See i'd like to do more of those...perhaps on a sunday, which is the day i normally do max weights...but the problem with my gym, is that i can't just drop the weight.. i have to basicly reverse the entire process, how do you get by this?

 

[stronglifts]

Nothing is really wrong, i am making gains, just like i said, a 1lb/week... the olympic lifts...you mean power cleans to overhead press??? See i'd like to do more of those...perhaps on a sunday, which is the day i normally do max weights...but the problem with my gym, is that i can't just drop the weight.. i have to basicly reverse the entire process, how do you get by this?

Olympic lifts:
* Power Cleans
* Snatch
* One Arm Snatch
* etc

Check the videos for the reverse movement. I train at home, but don't have bumper plates at this moment. So I need to catch the weight too. My max Power Clean is 90kg at this moment. I think once I get to 100kg I'll need bumper plates, the reverse movement becomes too heavy with such weight.

 

[spesmilitis]

Your knowledge/experiance in fighting and lifting seem to be on very similiar levels.

 

[blackbelt2k]

Your knowledge/experiance in fighting and lifting seem to be on very similiar levels.

yep, and your sarcasim is below whats considered dull...flame all you need, i never said im an expert, i just know what works for me..anyway, thanks stronglifts..but dude, 90kg is ALOT.. im only up to around 68 kg clean and jerk/ sometimes with a press... but i don't reverse the motion cuz its hard like you said..i found a cheat..after you press, front squat it back down to the squat rack..or some crates or something.

 

[stronglifts]

yep, and your sarcasim is below whats considered dull...flame all you need, i never said im an expert, i just know what works for me..anyway, thanks stronglifts..but dude, 90kg is ALOT.. im only up to around 68 kg clean and jerk/ sometimes with a press... but i don't reverse the motion cuz its hard like you said..i found a cheat..after you press, front squat it back down to the squat rack..or some crates or something.

Power Clean is all technique. It doesn't feel like 90kg. Read this on Power Clean Technique.

Be fast, pull hard with the traps, jump hard, rack fast.

If you have an open squat rack your solution will work. I don't have a power rack, so I need to drop it on the floor. While I don't think it's 100% safe (increased lower back torque) on the reverse movement, especially with heavy weights, it's better than not doing the movement.

Good luck with the power cleans.

 

[Warboss Alex]

To the original poster,

You are reporting consistent and 'incredible' strength gains, and also bodyweight increases of 1lb/week. Why are you not satisfied with this? 1lb a week means 52lbs a year, which as we know is just not going to happen unless you're a genetic alien. Consistent weekly bodyweight increases, unless you're a beginner, is generally not a good thing (muscle tends to arrive in 'clumps' but fat can be linearly added).

What more do you want? If you really are gaining 1lb/week of lean mass then you're doing brilliantly.

What's more, EFFORT and stronglifts are among the most respected posters in here, and are giving you sound advice, while you seem to just want to argue. If you're so sure they're wrong, why ask for help?

Nuts and berries are an awesome addition to ANYONE's diet: they pack fibre, antioxidants, protein, EFAs.. nuts are a stupidly easy way to add calories to your daily diet without much effort. How difficult is it to pick at a serving of walnuts throughout the day? Not difficult at all and suddenly that's another few hundred kcal up by the end of the day. (incidentally I think your whole diet needs work)

Seriously bro, you're doing fine gains-wise, and you're being given advice by people who've forgotten more about training than most guys will ever know. I wouldn't throw it back in their faces like that.

 

[EFFORT]

trust me, the routine isn't for someone "new".. i like to do waves, so my biggest muscle groups get shocked and brought closer to exhaustion faster... im not interested in a basic diet..as they don't supply enough and leave me tired all day from my workout..im interested in what else i can eat..short of using a masstech weight gainer again... well maybe the weight gainer is my best bet

Heh thanks for the support strong and alex this is a tough one eh?

Blackbelt

Not sure what you mean by the routine isn't for someone "new". The ones that i posted in that link are for someone "new" and the routine your doing now isn't for anyone other than the trash man.


Like others have said your really missing a lot here. What you need to do is let go of what you think you know. Just let it go. Read the idiots guide, read the A-Unit stickied post. As in basic i meant the food choices. Since u said u were having trouble getting your calories worked out for your diet i offered to actually write you out a diet here that would meet the requirements you'd need to be gaining muscle using "basic" food choices since i don't know what you like to eat so you could either use it or have it as an outline to follow to make your own.

You posted here having a trouble, we found why your having trouble, were giving you correct advice but for some reason you don't want to hear it. Maybe this will clear everything up, if not then i've done what i've could so good luck to you.

 

[spesmilitis]

i never said im an expert, .

Then how come you are arguing against the experts?

You originally wanted advice on diet, no?

Things to eat:
milk
oatmeal
redmeat/poultry
rice
whole wheat stuff (bread, tortilla, pasta, bagels, ect)
olive oil
hummus
fruit/veggies
potatoes