Meathead Content: Diet Question

Shift518 Automotive Shift518 Off Topic
21

Ok, so I got everything straightened out. My routine is pretty solid, For each type of workout I have a Power Set, 1-2 Muscle Sets, and a Burn out set which is 1 set @ 40 reps usually. I am getting the major three, bench, squat, deadlift, and hitting the minors as well. 5 day routine.

For my diet, I increased protein to around 190-200g per day. Calories are right at 3500. According to my math, the diet alone should net me 1 lean pound per week. So I will diet for 10 weeks and hopefully gain 10 pounds.

I will update the thread with progress as I go.

Starting weight prior to the diet is 173 @ 10% BF. My ultimate goal is 185 @ 8-9% BF, pushing at least 300 bench, by the end of the 10 week period. All of this should be easily attainable. Right now my max bench is 250. Of course this is all natural, other than SuperPump for pre-workouts.

22

Burnout bench set with the bar should be fun. You look ridiculous when you are near dying and can’t push up 45LBS. :lol:

But, 50LBS on the flat bench is a lot of weight. You should be repping 185 and 225 and then trying 315. BTW, 315LBS should be your goal as it’s 3 plates but anything 3XX will do. Also, try some workouts with dumb bells as you really work those other muscles when you try to stablize the weight.

23

You’re not eating enough protein (but not too far off), overtraining and not going to gain a pound of muscle a week, LOL (or even a pound a month all-natural). If you need me to have someone that is FAR bigger/stronger than ANYONE on here to tell you the same thing, I can do that if it’ll make you believe me.

24

Eat protein, 3-4 days in gym, and rest. Don’t be a gym rat.

25

Agreed, most people overtrain/overcomplicate things. I did it for years myself.

26

Ok bro. Just because you are doing one plan does NOT mean it is the only plan that works. I didn’t come up with the ideas I came up with out of my head, I did the planning, I did the research and listened to people who have had it work for them.

How could you possibly know that my current plan is overtraining? I haven’t even got into details about what my routine even is. I appreciate the advice and the help, but it seems your are putting my plan down just because it isn’t yours. I am more than 100% positive that this will work for me. It has been one week since I started and everything is going great so far, and I am meeting my weekly goals.

I have taken your advice and everyone else’s advice into consideration and tweaked my diet and my routine. In 10 weeks I will let you know where things stand.

27

For the record, I don’t have a problem with it. I am just saying that typically you want to overeat the protein, change your reps so that it’s 4-6, and stick to 3-4 days in the gym. It’s a fact that overtraining hurts performance but everyone is different.

Good luck.

28

If you’re going balls out on squats, deads and bench AND training 5 days a week, you’re overtaxing your CNS. As far as weight gain, go look at a pound of chicken at Hannaford and tell me if you think you’re going to grow that much in a week. If you can 2 LEAN lbs in 10 weeks (natural), you’re doing something right.

29

I can promise you that I will put on at least 7-8 pounds of lean muscle mass in 10 weeks. If I had always been doing things right from the begining then I would have to agree with you, but here was my major fault before I did the research:

I was only training my upper body, no deadlifts, no squats, no legs. After realizing what a numbnut I was for doing that, I did the research and now I am covering all of them. Here I will post my routine for you to look at. I know your going to say it’s to much but it works for me very well:

Each heading is a single day. I work out 5 days, with 2 days off.

The main point of the routine below is to work out with one weight (i.e 100lbs for example) when I can do the max number of reps in all three sets, I increase the size of the weight and continue that loop.

After completing my first week of the new routine I can only say that my entire body feels like it got run over by a semi-truck. I will make it a point from this day forth to change my routine every so often so change it up so that my muscles don’t get used to a specific set of workouts.

      Chest and Triceps

Chest
Exercise
Sets
Reps
Bench Press - Power
3
5
Incline Bench Press - Muscle
3
6 to 12
Dumbbell Bench Press - Muscle
3
6 to 12
Dumbbell Flys - Burn
1
40
Triceps
Exercise
Sets
Reps
Closegrip Bench Press - Power
2
5
Seated French Press - Muscle
2
6 to 12
Cable Tricep Extension - Burn
1
40

      Back and Traps
         <b><i>Back</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Barbell   Rows](http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html) - Power
     2-4
     5
         [Dumbbell Rows](http://www.muscleandstrength.com/exercises/bent-over-dumbbell-row.html)    - Muscle
     2-3
     6 to 12
         [Lat Pull   Down](http://www.muscleandstrength.com/exercises/lat-pull-down.html) - Muscle
     2-3
     6 to 12
         [Seated   Cable Row](http://www.muscleandstrength.com/exercises/seated-row.html) - Burn
     1
     40
         <b><i>Traps</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Power   Barbell Shrugs](http://www.muscleandstrength.com/exercises/barbell-shrug.html) - Power
     2
      5
         [Dumbbell Shrugs](http://www.muscleandstrength.com/exercises/dumbbell-shrugs.html)    - Muscle
     2
     6 to 12
         [Power   Barbell Shrugs](http://www.muscleandstrength.com/exercises/barbell-shrug.html) - Burn
     1
     40
     
      Quads and Calves
         <b><i>Quads</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Squat](http://www.muscleandstrength.com/exercises/squat.html) -   Power
     2-4
      5
         [Leg   Press](http://www.muscleandstrength.com/exercises/45-degree-leg-press.html)  - Muscle
     2-3
     6 to 12
         [Front   Squat](http://www.muscleandstrength.com/exercises/front-squat.html) - Muscle
     2-3
     6 to 12
         [Leg   Press](http://www.muscleandstrength.com/exercises/45-degree-leg-press.html) - Burn
     1
     40
         <b><i>Calves</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Seated   Calf Raise](http://www.muscleandstrength.com/exercises/seated-calf-raise.html) - Muscle
     2
      15
         [45   Degree Calf Raise](http://www.muscleandstrength.com/exercises/45-degress-calf-press.html)  - Burn
     2
     40
     
      Shoulders and Biceps
         <b><i>Shoulders</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Seated   Barbell Press](http://www.muscleandstrength.com/exercises/seated-shoulder-press.html) - Power
     2-4
      5
         [Seated   Arnold Press](http://www.muscleandstrength.com/exercises/seated-arnold-press.html)  - Muscle
     2-3
     6 to 12
         [Barbell   Front Raise](http://www.muscleandstrength.com/exercises/barbell-front-raise.html) - Muscle
     2
     6 to 12
         [Dumbbell   Lateral Raise](http://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html) - Burn
     1
     40
         <b><i>Biceps</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Pinwheel   Curls](http://www.muscleandstrength.com/exercises/hammer-curl-across-the-body.html) - Power
     2
      5
         [Standing   Barbell Curl](http://www.muscleandstrength.com/exercises/standing-barbell-curl.html)  - Muscle
     2-3
     6 to 12
         [Cable   Preacher Curl](http://www.muscleandstrength.com/exercises/preacher-cable-curl.html) - Burn
     1-2
     40
     
      Deadlift and Hamstrings
         <b><i>Deadlift and Hamstrings</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Deadlift](http://www.muscleandstrength.com/exercises/deadlifts.html)   - Power
     2-4
      5
         [Romanian   Deadlift](http://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html) - Muscle
     3-4
     6 to 12
         [Leg Curl](http://www.muscleandstrength.com/exercises/leg-curl.html)    - Muscle
     3-4
     6 to 12
         [Leg Curl](http://www.muscleandstrength.com/exercises/leg-curl.html)   - Burn
     1
     40
30

Adam, I’m glad your routine works for you. Sure, you’ll put 8lbs of weight on the scale, but it won’t be lean. I’m not trying to offend you, that’s just the way it is. Again, look at 8lbs of chicken and tell me if you think you’re going to grow that over a short 10 week period (all natural).

31

Hey, I appreciate the criticism and I def take it into consideration. I just like to set my goals higher than most. It’s possible I may not see those gains I guess, but I am going work my ass of to try and get there.

32

Nice to see the level of comittment you are putting forth. I have no doubt that you will put on the weight that you want to, but I agree with the other guys, 10lbs of PURE muscle isnt attainable in that time frame, nor is it typical for a person that is on the gear for an entire year!!

Good luck with shit though, Im getting my ass back into it and trying to cut(gonna suck balls losing the strength though…).

33

Totally agreed. Gaining muscle mass is a slow drip at best. Strength comes before size every single time!

34

i eat bread and cheese.

35

*Test E - 250mg 2x wk with a prescription, of course.

  • the above info is a joke, if U R COP, I R JOKING.
36

someone please lock this thread up, its hurting my head.

37

OP is going to be so jacked and tan that haters gon’ hate.

38

^ :rofl

39

GTL!

40

All day, every day.

Gotta keep the grenades at bay.