Hi - questions - need advice

[ummagumma]

I’m new to resistance training and obviously have plenty of questions. Previously I was a competitive cyclist who ate a high carb diet with no weight issues whatsoever. Then I started working and I kept the same diet.

Well, I’ve shed the unnecessary poundage and am in excellent shape once again. Here’s me 5’6 and approximately 143LBS.

I do want to bulk up somewhat but more importantly is that I’d like to get ripped and defined. I get to the gym 5 days/week and work on my chest twice a week. Additionally I was running between 20 and 30 miles/week (until I got Plantars Fasciitis).

Here’s my split: Chest/Triceps/Abs, Back/Biceps/Abs, Shoulders/Traps/Abs & Legs/Abs.

What the heck should I eat? I am taking the protein shakes for breakfast and before I hit the sack. As well any tips on my workout schedule would be much appreciated.

Thanks!

 

[_jaap_]

i'm not going into detail but some recomendations for yah:

-make a discision lose fat or gain weigth
-train a LOT less
-ditch the abs after every workout
-dont make your last meal a shake (unless its caseinate which i doubt)
-read some posts in this section and come up with an example diet which we can help u with

hope this helps

 

[ummagumma]

Thanks,

I wouldn't mind gaining some extra weight however, my goal is not to be huge just cut

I'm not sure if the protein shake has a large volume of caseinate. I was reading a second ago on this board that you can add cottage cheese to the blend??

Today my diet has consisted of: Protein shake with a banana, a couple of apples, a canned protein plus shake (35grams of protein), celery/carrots with lite ranch dressing, chicken breast, a piece of cheddar cheese, protein bar and no-fat yogurt. Staggered through out the day.

For dinner I'll have two chicken breasts, roasted veggies with some olive oil, scrambled eggs (2 egg whites and one egg) and a yogurt.

Before bed I'll have a protein shake with water.

 

[Mr.X]

I’m new to resistance training and obviously have plenty of questions. Previously I was a competitive cyclist who ate a high carb diet with no weight issues whatsoever. Then I started working and I kept the same diet.

Well, I’ve shed the unnecessary poundage and am in excellent shape once again. Here’s me 5’6 and approximately 143LBS.

I do want to bulk up somewhat but more importantly is that I’d like to get ripped and defined. I get to the gym 5 days/week and work on my chest twice a week. Additionally I was running between 20 and 30 miles/week (until I got Plantars Fasciitis).

Here’s my split: Chest/Triceps/Abs, Back/Biceps/Abs, Shoulders/Traps/Abs & Legs/Abs.

What the heck should I eat? I am taking the protein shakes for breakfast and before I hit the sack. As well any tips on my workout schedule would be much appreciated.

Thanks!

You want to put on some weight.....

I would recommend eating 50%protein/30%carbs/20% fat
take the breakdown simple: (weight x 18)....
143x18=2574 cal
50% from protein=322 g protein a day
30% from carbs=194 carbs a day
20% from fat=60 g fat

PER MEAL: 54 g protein/33g carbs/10g fat
SAMPLE meal: 1/4 cup brown rice/10oz. chicken breat/1/2 tbsp. flaxseed oil

You might want to try HIGH volume HIT training, heavy weight a few reps just w/ a high volume approach.

Mr.X

 

[ummagumma]

Mr. X,

Thanks I'm glad I found this board!

I don't necessarily want to bulk up rather I'd like to get really cut a la Bruce Lee. My abs are starting to show and would like to have them fully exposed by summer My waist is around 29/30 inches and my chest (jacket size) is 40/41 inches.

I've been reading about the CKD diet on this board - would this work for me? If it would could you give me the numbers?

I'll have to research HIGH volume HIT training.

Thanks and this place rocks......

 

[_jaap_]

ok i'll break it down to the simple things for you:

if you want to get cut u want to:

-take in less cals then u use a day
-weigth train as intelligently as possible to maintain your muscle mass

Sure the CKD will work for you (mr.x has written an excelent paper on it just look it up this board has a good search function). But i dont recomend it for you, in my experience a ckd type diet is very hard to follow for those new to following a strict diet. People either tend to restrict cals to much or not carb up enough etc etc.

I recomend a 25/35/30 carb/protein/fat split with 11x your bodyweigth in calories. This should put you in a slight hypocaloric state and make u lose weigth gradually.

And well the intelligent training there are so many views on that, that im not even going into such a mess. Just do what feels right for you body

 

[Mr.X]

Mr. X,

Thanks I'm glad I found this board!

I don't necessarily want to bulk up rather I'd like to get really cut a la Bruce Lee. My abs are starting to show and would like to have them fully exposed by summer My waist is around 29/30 inches and my chest (jacket size) is 40/41 inches.

I've been reading about the CKD diet on this board - would this work for me? If it would could you give me the numbers?

I'll have to research HIGH volume HIT training.

Thanks and this place rocks......

I would try as CKD if I were you. For all the numbers and breakdowns go on top of the page (diet board) and click on my STICKY w/ the ARTICLES it has the CKD MANUAL.

Mr.X

 

[_jaap_]

I would try as CKD if I were you. For all the numbers and breakdowns go on top of the page (diet board) and click on my STICKY w/ the ARTICLES it has the CKD MANUAL.

Mr.X

yeah that thingy, its a good read.