Routine and Diet

[Needhelp]

Diet
7:00/6 Eggs (3 just Whites, 3 Whole eggs) and oatmeal

10:15/2 Protein Bars (Homemade)

12:00/School food--Meat, Fruit, and that's about it, RyeBread.

3:30/Cottage Cheese, Veggies (Brocali and Califlower), and nuts

3:45/Lift

4:45/Chicken (Pre-packaged, it's just faster to make), Potatoes, and veggies

5:00/Work

6:30/2 Homemade protein bars

10:00/Tub of Cottage Cheese

Is there anything I should change? What's flax oil, people say that and i've never seen or heard of it before...
Here's the recipe of the protein bars i'm making:

Chocolate Designer Protein Bars

1/4 cup reduced fat peanut butter
3 Tbs fat-free chocolate syrup
3 scoops designer protein

1-1 1/2 Tbs water

Mix together peanut butter and chocolate syrup. Add protein powder and
water. Knead on wax paper and divide into 4 bars. Store in refrigerator.

Cals.=170
Protein =17g
Carbs.=13g
Fat=6

The routine i'm doing is
the ABC bulking routine

The only thing that I changed is:
-Instead of squats i'm gonna do Jeffersons (Or possibly Zerchers..)
-Instead of seated cable rows, Incline DB rows
-Added Deadlifts to Back Day--Workout 2
-For abs i'm gonna do:
Lying Leg Raises (Hold for 30 seconds)
Crunches
Twisted Crunches
Crunches

3 Sets of 20 for the abs


Goals: Huge biceps, shoulders, chest, etc-Going for size, not strength.
Stats:
16/165/5'11

Is that good for my goals?

What would be better, zerchers or jeffersons?

Thanks in advance

 

[Canadian Cobra]

Needhelp - this looks like a cutting diet to me. If you want to gain size you need
far more calories, fundamentally by eating more carbs.

Suggestions:
Meal 1 - add some oatmeal or rye bread
Meal 2 - add some carbs (rye bread is easy to pack with you)
Meal 3 - add some carbs - brown rice, yams, or again, rye bread
Meal 4 - pre-workout meal should be at least 1 hour (preferably more) before you train.
Again, you need carbs
Meal 5, 6 and 7 look ok

Re Flax seed oil - sold in any health food store. Should be refrigerated.
Can also buy capsules, but my preference is the straight oil.

 

[b fold the truth]

I agree...I see two major flaws in your program..

1) Too little carbs

2) You are not squatting.

B True

 

[Needhelp]

I added oatmeal to breakfast, and i'll eat some carbs at lunch too. What are some other foods that have lots of carbs?

I don't have time to eat an hour before I lift, if I pushed it back I wouldn't have time to eat my post-workout meal at all...

What would you change?

Thanks

 

[Needhelp]

And.....

Jeffersons or Zerchers?
Besides no squats--I can't--Does that routine look good?

 

[b fold the truth]

Rice, potatoes, bread, etc.....all carbs.

You can do zearchers but not squats? Please explain.

B True

 

[Needhelp]

I don't have a rack, and no spotters.....

I thought zerchers you just get the weight from a low position, put it on your elbows (Around there), and squat.....

It sounds like you think Jeffersons are better

And I think i'm try to change the time I go to work to 6 PM..

So it would be:
3:30/ Nuts, Cottage Cheese, veggies, and whole wheat bread

4:45/Lift

5:30/Chicken, Potatoes, Fruit, and veggies

6:00/Work

 

[b fold the truth]

Don't have a squat rack? You don't need one!!! I have neither a squat rack nor a spotter. If you want to do them...you will find a way..just check out mine in this post.

http://boards.elitefitness.com/forum/showthread.php?threadid=130172

I would suggest squats over all, zearchers next...and deads over jeffersons...by far.

Find a way...

B True

 

[Needhelp]

I'm gonna do deadlifts (Not in place of squats), and I would do squats if I had a rack or anything to load the weight off..

In place of squats, I guess i'll try zerchers...

 

[b fold the truth]

I am taking it that you did NOT look at the link I posted? The one where it showed my home gym squat racks?

B True

 

[Needhelp]

I DID look at it, I dont have barrels laying around or ANYTHING that could support over 200lbs of weight (At a decent height so I could lift it off).

 

[b fold the truth]

Barrels can be bought for $5 a piece....easily. They gave me mine.

B True

 

[Needhelp]

Diet
7:00/6 Eggs (3 just Whites, 3 Whole eggs) and oatmeal

10:15/2 Protein Bars (Homemade)

12:00/School food--Meat, Fruit, and that's about it

3:30/Cottage Cheese, Veggies (Brocali and Califlower), cashews, and whole wheat bread

4:45/Lift

5:30/Chicken (Pre-packaged, it's just faster to make), Potatoes, and veggies

6:00/Work

8:00/2 Homemade protein bars

10:00/Tub of Cottage Cheese
That's the new diet, how's that?

I'm probably gonna do zerchers, hacksquats, or jeffersons inplace...or maybe a combination of those...

What would be best?

 

[Needhelp]

What do you think of.....

Doing hacksquats and front squats inplace of squats?

Plus i'm doing deads on back day workout B...

 

[b fold the truth]

Doing something is better than nothing. If you must do hacks or fronts or zearchers...at least they are squats.

Try to work regular squats into your routine.

Your diet looks fairly good...just don't worry so much about eating super clean unless you are dieting. Eating is the main concern.

B True

 

[Needhelp]

Enough Rest?

Does that routine have enough rest days?

It looks like to me Sunday is the only day off. This is my first time lifting seriously for size, is this a good routine to start with?

And, inplace of squats what should I do?


Should I do

Dumbell squats or

6 Sets of 10 Squats @ 95 (Or around there) 60 sec rest

5 x 5 @ 135

20 Rep squats @ 105

My max squat is around 200, but I haven't squatted for a long time...

If I do really light squats, should I clean them up and press them over or just rack it off my bench?

Or
Hacksquats

Or Front Squats



Or a combination? If so, what ones?


No changes in the diet? Enough protein and carbs?

Thanks

 

[Snatch518]

How do those protein bars taste, I might try it?

 

[Needhelp]

Dont know yet I'm gonna make some on Sunday probably, I want to start doing this routine on Monday...

 

[b fold the truth]

In the place of squats...I'd do squats.

B True

 

[Needhelp]

The low weight, high rep squats? Nothing else, just that?

Thanks

 

[bignate73]

alright the issue seems to be how to squat. the circle keeps coming round to squat. so this is meaning BACK SQUAT. though a good exercise, its not necessary. front squats and weighted lunges will do you just fine. whatever you can clean up to your shoulders and over to your neck/back will be suitable for lunges. if you really want to make thing fun, do your lunges and finish up with ATF squats with the same weight. it'll make you think you had tons of weight on the bar anyways. the back squat is good, but the front squat is more difficult and less stable on your body as a whole, so since you are lacking equipment, stick with that.

 

[Needhelp]

Ok, great. Thanks for the reply