First off here are my stats and tidbits of information.
21
6'
179 Bf not sure probably around 8-9%
Ectomesomoph bodytype, leaning more towards ectomorph.
I consider myself a hard gainer, i have a thin, weak chest (by far my weakest body part), im very lean and pretty muscular all over. I know for a fact that I will never get as big as some of you guys for one, i am not built like that, so im not going for the super huge bodybuilder type look. I am all natural and am going for the more fitness model type body.
GOALS: to get a down to 5-6% bodyfat without doing a ckd diet.
Ive been following a moderate carb diet for about 2 months now, taking in around 100 - 160 carbs a day, with a massive binge or reefeed on saturday - sunday.
I will list a pretty consistant sample diet and my current routine and then list my goals and questions i have requarding my diet, so far it has been working well.
Current diet (it stays pretty consistant thought the week)
Meal 1 60c 20p
1 cup oatmeal, 1 scoop whey (20 g pro) or 8 eggwhites.
Meal 2 20c 40p
Myoleplex shake w/ 5g gluatamine (all shakes made with water and ice and shake powder) I occansionally sprinkle all bran or fiber on in them to make the cruchy.
Meal 3 60c 20p
1 cup oatmeal, 1 scoop whey (pre workout)
Meal 4 20c 40p(post workout)
Myoplex shake w/5g glutamine, 5 g creatine
Meal 5 + 6 almost always solid protien approx 30-40gp in each one. 5g Glutamine (tuna or chicken or eggs)
Total 160c 180p
In addition to this i take 1 tbsp flax seed oil, 2 mega men, 1 liver pro, 1.5 vit c extra, 800iu E extra, 2 potassium tabs, 4 mg cla.
Dietary changes, i used to use a LOT of all bran or wheat bran for my fiber intake, i recently switched to 'colon cleanse', i aim for 30-50 grams a day fo fiber.
I do supplement fresh veges in to my diet, with salads or carrots, tomoatos.
I will add an extra meal if i feel hungry. most meals i aim for 300 cals or so. 1 gallon @ least per day of water.
I will eat like this all week, sometimes i lower my carb intake, and eat mostly shakes and tuna/eggs/chicken
This diet has kept me lean, very lean now, i usually stay pretty lean year round. However I am looking to get RIPPED as possilbe.
I will not consider a ckd or low carb diet, some days i go low carb around 50 to 100 and i feel like shit.
Here are my dietary questions:
How my flax should i be taking? Should I up the dosage?
Should I be "REFEEDING" on the weekends or should i stay with my program and maybe just have a cheat meal or mild carb up?
Is my carb protien intake ok? Too much too less?
Should i avoid diet soda...water retention issue?
Ok now workout:
Ive switched from my chest/tri/shoulder Legs Back/bis 3 way split to this:
M: Bis/Tris/Thighs
T: Off
W: Chest/Shoulders
R: Off
F: Back/Hamstarings
S: Off
S: off
Due to my lower cal/carb intake i dont go hard in the gym on those days, 45-60 min MAX. I am doing cardio 4 X a week, varieying it up with running, stairmaster, interval training, and duration. While working out i focus now more on super and giant sets, specially with shoulders, and arms.
Cardio this week looked like:
M: 30min run @ 6.0 incline @5.5 rate
T: 40Min am run " "
W: 20 min brisk walk on incline
T: 30am cardio 30min pm cardio
Im curious as what you guys think of this program and routine.
Questions: How much cardio should i be doing?
Is my m,w,f good for this or should i be doing something else.
Are the muscle groups good to work together.
Any suggestions/criticism is welcome.
Thanks.
21
6'
179 Bf not sure probably around 8-9%
Ectomesomoph bodytype, leaning more towards ectomorph.
I consider myself a hard gainer, i have a thin, weak chest (by far my weakest body part), im very lean and pretty muscular all over. I know for a fact that I will never get as big as some of you guys for one, i am not built like that, so im not going for the super huge bodybuilder type look. I am all natural and am going for the more fitness model type body.
GOALS: to get a down to 5-6% bodyfat without doing a ckd diet.
Ive been following a moderate carb diet for about 2 months now, taking in around 100 - 160 carbs a day, with a massive binge or reefeed on saturday - sunday.
I will list a pretty consistant sample diet and my current routine and then list my goals and questions i have requarding my diet, so far it has been working well.
Current diet (it stays pretty consistant thought the week)
Meal 1 60c 20p
1 cup oatmeal, 1 scoop whey (20 g pro) or 8 eggwhites.
Meal 2 20c 40p
Myoleplex shake w/ 5g gluatamine (all shakes made with water and ice and shake powder) I occansionally sprinkle all bran or fiber on in them to make the cruchy.
Meal 3 60c 20p
1 cup oatmeal, 1 scoop whey (pre workout)
Meal 4 20c 40p(post workout)
Myoplex shake w/5g glutamine, 5 g creatine
Meal 5 + 6 almost always solid protien approx 30-40gp in each one. 5g Glutamine (tuna or chicken or eggs)
Total 160c 180p
In addition to this i take 1 tbsp flax seed oil, 2 mega men, 1 liver pro, 1.5 vit c extra, 800iu E extra, 2 potassium tabs, 4 mg cla.
Dietary changes, i used to use a LOT of all bran or wheat bran for my fiber intake, i recently switched to 'colon cleanse', i aim for 30-50 grams a day fo fiber.
I do supplement fresh veges in to my diet, with salads or carrots, tomoatos.
I will add an extra meal if i feel hungry. most meals i aim for 300 cals or so. 1 gallon @ least per day of water.
I will eat like this all week, sometimes i lower my carb intake, and eat mostly shakes and tuna/eggs/chicken
This diet has kept me lean, very lean now, i usually stay pretty lean year round. However I am looking to get RIPPED as possilbe.
I will not consider a ckd or low carb diet, some days i go low carb around 50 to 100 and i feel like shit.
Here are my dietary questions:
How my flax should i be taking? Should I up the dosage?
Should I be "REFEEDING" on the weekends or should i stay with my program and maybe just have a cheat meal or mild carb up?
Is my carb protien intake ok? Too much too less?
Should i avoid diet soda...water retention issue?
Ok now workout:
Ive switched from my chest/tri/shoulder Legs Back/bis 3 way split to this:
M: Bis/Tris/Thighs
T: Off
W: Chest/Shoulders
R: Off
F: Back/Hamstarings
S: Off
S: off
Due to my lower cal/carb intake i dont go hard in the gym on those days, 45-60 min MAX. I am doing cardio 4 X a week, varieying it up with running, stairmaster, interval training, and duration. While working out i focus now more on super and giant sets, specially with shoulders, and arms.
Cardio this week looked like:
M: 30min run @ 6.0 incline @5.5 rate
T: 40Min am run " "
W: 20 min brisk walk on incline
T: 30am cardio 30min pm cardio
Im curious as what you guys think of this program and routine.
Questions: How much cardio should i be doing?
Is my m,w,f good for this or should i be doing something else.
Are the muscle groups good to work together.
Any suggestions/criticism is welcome.
Thanks.