Mr. X, Worried?, Evaluations?

[pd150]

First I would like to say that this sight is about the most helpful resource I have found on the net. But even with all the information I've read over I am just not sure I am doing this right. Sorry, but if I want to be dense muscle wise, I've got to be dense intellectually.

I am 18 yrs., 6'2" and 150 lbs. I have been seeking to gain muscle using a plan for diet and exercise that I have stuck to very
dilligently. It is a version of a CKD, I think.

I am not sure if I am doing it right. Feel there is too much catabolism and not enough anabolism, is this normal, some days I feel It is working great and today I don't. I was thinking it may have to do with the ratios.
Was wondering if you could give me some guidelines as far as carbs, protein and fat to consume on different days.

Workout: Day 1 Legs, Day 2 Arms & Upper, Day 3 cardio only, Day 4 cardio only, Day 5 cardio only, Day 6 Cardio in morning w/ full body circuit, light weight/high reps 6 hrs. later, day 7 Early morning Circuit then carb up.

Nutrition: Days 1-4 I eat 80g carbs early then protein rest. Days 5 and 6, I eat 25g carbs and 35g protein every meal except late night on. Day 7/Carb up I eat 90g carbs/ 25g protein each meal.

Are these ratios correct? Don't know much about the fat intake ratio, would really like some specifics about fat sources and amounts. Specific plan for cardio, what to do to be productive?( All Cardio currently takes place in AM) Productive = minimal fat paired with minimal catabolism.

I have maltodextrin, when should I take that, After cardio or just lifts. With ALA?, Creatine?

I am taking creatine and have ALA

Sorry if anything is missing, just ask, Am really needing of some good advice.

 

[nikolai_bolkov]

I'm no Mr. X, but I would suggest up the weight training using as heavy weights you can handle for 8-10 reps for 3 sets of each exercise.

Do three days per week: Mon: Legs\shoulders; Wed: Back\tricpes; Fri: Chest\biceps.

Limit the cardio to 2-3 sessions per week @ 30-40 mins.

At your point just try to eat clean, with lots of protein (~160g a day), with healthy lo-gi carbs to go with the protein (eg brown rice, veggies, oatmeal).

Up the calories gradually to start gaining weight once you start hitting the weights harder.

 

[Mr.X]

First I would like to say that this sight is about the most helpful resource I have found on the net. But even with all the information I've read over I am just not sure I am doing this right. Sorry, but if I want to be dense muscle wise, I've got to be dense intellectually.

I am 18 yrs., 6'2" and 150 lbs. I have been seeking to gain muscle using a plan for diet and exercise that I have stuck to very
dilligently. It is a version of a CKD, I think.
If you want to gain muscle mass, CKD is probably not the best tool

I am not sure if I am doing it right. Feel there is too much catabolism and not enough anabolism, is this normal, some days I feel It is working great and today I don't. I was thinking it may have to do with the ratios.
Was wondering if you could give me some guidelines as far as carbs, protein and fat to consume on different days.
sure

Workout: Day 1 Legs, Day 2 Arms & Upper, Day 3 cardio only, Day 4 cardio only, Day 5 cardio only, Day 6 Cardio in morning w/ full body circuit, light weight/high reps 6 hrs. later, day 7 Early morning Circuit then carb up.

Nutrition: Days 1-4 I eat 80g carbs early then protein rest. Days 5 and 6, I eat 25g carbs and 35g protein every meal except late night on. Day 7/Carb up I eat 90g carbs/ 25g protein each meal.
this is fairly vague to me......but I can try to see the problem

Are these ratios correct? Don't know much about the fat intake ratio, would really like some specifics about fat sources and amounts. Specific plan for cardio, what to do to be productive?( All Cardio currently takes place in AM) Productive = minimal fat paired with minimal catabolism.
there is not "specific" plans for cardio....
I'll make up the ratios for you right now that you can follow every day, lift/cardio/rest, of course they can vary, but these are basic:

-------------------------
on training days and cardio days (NOT REST days)
2600cal a day - your intake to gain mass-
300g protein a day
200g carbs a day
60 g fat a day

-->per meal (assuming 6meals a day)/
50g protein/34g carbs/10g fat

on NON-train/NON-cardio days=>rest days:
2000cal a day
165g protein a day
165g carbs a day
74 g fat a day

-->per meal (6meals) / 28g protein/28g carbs/13g fat

--------------
TRAINING:
Limit cardio to AM 3x a wk, at 30min/per
Train 4 days a week
Day 1: Chest, Back
D2: off
D3: shoulders, abs
D4: Legs, calfs
D5: arms
D6/7: off




I have maltodextrin, when should I take that, After cardio or just lifts. With ALA?, Creatine?
you can take 50g protein/35g Malto w/ 500mg ALA and 10g creatine post workout

Mr.X