Check my diet program

[vivek59234]

Guys,

I have just started working out and I am a beginner... Since I am in India I have made a small diet plan... Because we don't eat meat so often, I have found out few alternatives to replace it...

Please go through it and let me know if you think there should be more changes...

And suggest me the best workout schedule to grow faster...


Wake up at 8am have breakfast = Soya Beans, chickpeas, 2 Bananas, 2 white eggs.

11 am = Protein powder with milk

1.30 pm = 3 Rotis, Sabji, Dal, butter milk

4.30 pm = 2 white eggs, fruits, walnuts, dates, olive oil (pre workout meal)

5.30 pm = Orange juice

7 pm = work out time (I take Amino acid pre work out and post work out)

8pm = post work out Amino Acid with protein powder in water

9 pm = 3 rotis, sabji, butter milk

12 am = 2 white eggs with chickpeas and than go to sleep....


Guys Please let me know if I am on the right way and also suggest me a best work out plan...

 

[waynejohn]

Guys Please let me know if I am on the right way and also suggest me a best work out plan...

I don't think there is enough protein in your current diet. You need 1 gram per pound of bodyweight. Try to sneak in as much meat when the pundits and whatnot aren't looking.

The meal timings don't always have to be so rigid. Post work-out, you want to consume lots of carbs with fructose being a good portion of that. You also need to take a multi-vitamin and a omega-3 fish oil supplement.

As for the workout, you want to do Starting Strength: Basic Barbell Trainingby Mark Rippetoe. Google for the book. I believe it is "option A" in the top sticky of this sub-forum. The book is one of the best resources to learn proper technique for the lift, and some other stuff. If you want people to critique your form, you can go to the start strength website forum and put up your videos (recommended).

It is a basic program for beginners based on a linear progression model. That means that for every workout that you do a particular lift, you will have added weight to the work sets for that lift. As a beginner, you can continuously force your body to adapt to the stress since it the load keeps increasing.

So, for example, one day you back squat 110kg for 3 sets of 5 reps. Next workout, you will do 115kg. And so on. Soon, the jumps you will take from workout to workout will not be as large, but you keep making them. 10 lb jumps, then 7.5 lbs, then 5 lbs, then 2.5 lbs, etc... until you can not do this anymore. Then you are an "intermediate" trainee.

For this to work, you must eat a lot and sleep properly for adequate recovery.

3 sets across of 5 reps for Low Bar Below Parallel Squat, Press, Bench Press.
1 set of 5 for Dead lift.
5 sets across of 3 reps for Power cleans.

Day 1 - Squat, Bench, Deadlift
Day 2 - Squat, Press, Clean
Day 3 - Squat, Bench, Deadlift

Day 1 - Squat, Press, Clean

and so on. Add a small amount - 2.5 to 10 pounds to the bar each workout. Obviously, the average jump on the deadlift will be bigger than the back squat which will be bigger than the bench which will be bigger than the press.


If you are skinny multiply your bodyweight by 18, 19 or 20. That is how many calories you should consume. You can even multiply by 21 or 22 if you are 14-17 years old.
Eat 1 gram of protein per pound of bodyweight.
The rest of the calories, split up between carbs and fat in whatever ratio you like.
Take a vitamin supplement.
Take a fish oil supplement - 3 to 5 grams in plenty.
Eating is a part of training.

If you want to go hardcore, then GOMAD! Google it. It's just drinking 1 full gallon of whole milk a day. It does wonders. But start with 1/2 GOMAD and work up to 1 GOMAD so you get used to it. Don't do this if you are a chubby guy.

Take creatine if you'd like.

 

[vivek59234]

I am not a chubby guy... but I am medium... well yes very useful information... I just wanna say that since I am in India we have a bit of food problem... We live on veg stuffs more than animals...


Nice reply appreciated...

Anyone else??

 

[waynejohn]

I am not a chubby guy... but I am medium... well yes very useful information... I just wanna say that since I am in India we have a bit of food problem... We live on veg stuffs more than animals...

Eat as much as you can. If you want to get stronger and bigger, and can't get food in India, then move. Just kidding.

Just do what you can with what you have. That is the man's way.

If you do the linear progression program and you find yourself unable to add weight to the bar for the very next workout, then you most likely did not eat or sleep properly.

Expect to put on small amount of bodyfat. This is normal, and you'll get rid of it when you finish your linear progression.

If you see yourself developing lots of bodyfat around your trunk, you might (1) not be following the program correctly or (2) eating waay to much or both.