My HST Plan

[Tom Treutlein]

Coming this Monday, I plan to find my 15 RM, then 10's and 5's on Wednesday and Friday respectively.

This is my exercise selection.

Exercise # Of Sets
Squat 2
Straightleg Deadlift 2
Heel Raise* 1
Row 2
Incline Bench 3
Chinup (Wide grip) 2
Shrug 1
Military Press 1
Dumbbell Curl 1
Skull Crusher 1
Decline Crunches* 2

* - Done daily, 6 times a week

I have to hammer my calves and abs to feel a thing. I know soreness isn't an indicator of growth, but I don't think it's ever a bad thing if you're sore. Anyway, I'm a bit iffy about having no direct lower back work, though I've seen it done by Casual. The SLDL are for the hamstrings mainly, not the lower back, I believe.

Anyway, I'll have a diet plan to follow this shortly. I'm looking to find a good butcher to get some sirloin ground beef from, so I can have some meats in my diet. Red meats, with natural creatine.

Edit:
Here is the diet portion of my plan...
I have bodyweight set at about 16.5 calories per pound. I weight 180 or so, so that's 2970 calories for me.
Protein is set at 1.6 per pound.
Carbs are set at 1.4 per pound.
Fats are set at 0.5 per pound.

DIET Cals Fats Carbs Protein
Total, Milk, OJ 430 6 84 13
PB&J 460 19 59 13
3 Protein Shakes (milk) 1500 36 90 180
Protein Shake (water) 220 3 2 44
Tuna (w/mayo) 220 11 0 33
1 Tbsp EV Olive Oil 120 14 0 0
2950 89 235 283

A bit sloppy, sorry, but that's my diet in a nutshell. Money is tight, and my protein powder is cheap. Also, seeing as it is said to have a high "bioavailability" I see nothing wrong with using it as a substitute until money isn't an issue (one day). Most of my carbs are coming from milk, though. I don't know how to get around that. My protein shake in water is for post-workout normally, but on non-training days I'll have it anyway, just to give me the extra protein I needed without exceeding the carb count (because of the damn sugar in milk).

 

[casualbb]

Looks good. A couple brief comments:

- You may want to eat even more. I'm about 170 and I need to put down >3500 calories to grow noticeably. Of course, calibrate this. If you've gained no weight after a couple weeks add 500 calories.

-Take the whey before your workout.

-

 

[Tom Treutlein]

Why take the whey before my workout? Just curious.

Also, I'm a mesomorph. I know you, on the other hand, are an ectomorph. This is why I don't feel I have to eat as much as you. Though, I forgot to mention that the posted diet is my daily minimum. Often, my girlfriend will be eating a chicken wrap during school and give me half, because she can't finish it all.

Is that much milk bad, since there's a lot of sugar carbs in my diet? Or is it not much of a problem? I plan to cut out carbs after 6:00 PM or so, and do cardio Tuesday and Thursday, 45 minutes of brisk walking on the bike trails near my house.

 

[casualbb]

You know, I'm not sure. I'd post up on the diet board and ask about the GI of lactose.

With respect to whey, as it turns out there's about a 1-hour delay between consumption and maximum availability in bloodstream. So if you drink it afterwards that's one hour the protein hasn't really gotten into your system yet while your muscles are needing it. Taken before, the peak of availibility coincides with the period of highest need, assuming a 1-hour workout.

 

[Tom Treutlein]

Ah, very good to know. Thanks for the advice, my friend.

 

[NeoSoul]

What i do and people may think its useless, but i'd drink a whey shake with milk before i went to the gym, then one with water afterwards... i felt it went well.