I’m pretty new to lifting, I’ve been going to the gym on/off for a few months now just getting a feel for my new routine. My “diet” isn’t all that great but I think I’m going to stick with it for a few months and see what gains I get. I’m around 5’11-6’0, and weigh about 157-160. My goal weight is around 185-190, so I got A LOT of work ahead of me lol…
Diet: Morning- 4 eggs (w/ yolk)
Carb rich cereal (ie : cream of wheat, rice crispies)
Whole Wheat Toast w/ peanut butter
(I’ve read that having a lot of carbs in the morning stops the catabolic process and kickstarts the anabolic)
Meal #2- (Usually at work/school) 1 can of tuna (great source of protein) 1 Bananna Protein Shake Meal #3- Protein Shake Brazil Nuts/Walnuts Peanut Butter Meal #4- Protein Shake Portions of Turkey/Chicken(sometimes in a sandwich) Meal #5- Chicken breast Veggies(peas, carrots etc..) Protein Shake Meal #6- (Last meal before bed) Cottage Cheese Peanut Butter Protein Shake (not always)
My total caloric value throughout the day should be anywhere from 3200-3500ish…
I need to to getting 200+ grams of protein with about the same amount in carbs
Note this is only a rough outline of what I eat, it’s usually a bit different
Right now i’m currently taking ON Whey Protein powder (tastes friggin’ fantastic), GNC Micronized Creatine (5g a day, 2.5g before/after workout), and i WAS taking NO XPLODE before workouts until I found out that it’s nothing but creatine monohydrate and caffeine (which can actually cause your body to go catabolic).
I also take 3000mg of salmon oil(omega 3 fatty acids), 1000mg of vitamin C, Vitamin E oil capsules and a couple other things not really related to building muscle. (My mom is a vitamin nut…haha)
Workout Regimen: I’m mainly focusing on building up my arms…
Check out this site, it’s what i’m using for my gym workouts.
I’d really appreciate if you guys could give any suggestions to aid me in my quest of gaining muscle!!
I’ll attach a few pictures in the next couple days when i get my stupid camera working again :,
Until then, Audious!!