Hey
I’ve been dabbling in weights for the past year or so. I have now decided that this is something I want to pursue seriously. I have done a load of research online and come up with a routine/diet plan which I think is tailored to my goals but I would like some input to be sure that I am heading off in the right direction.
I worked a physically demanding job for the past three months, didn’t really take care of myself and thus lost a substantial amount of weight although I am naturally skinny anyway. I now stand at 6’2" and 165lbs which is the lightest I have ever been.
However, I am now living back home, studying and working part-time and therefore have a lot of time and resources to devote to this pursuit. My goal in terms of size is to hit 180lbs in 6 months time.
This is what I am currently pushing:
SQUAT = 110lbs 5x5
DEAD = 90lbs 5x5
BENCH = 110lbs 5x5
Here are my long-term goals in terms of strength:
SQUAT = 240lbs 5x5
DEAD = 330lbs 5x5
BENCH = 165lbs 5x5
I guess my first question would be are these realistic size/strength goals to be shooting for? I’m a little uneducated in this regard.
After some research online I found most suggestions in terms of a routine to be focused on the big compound movements which I agree with wholeheartedly and enjoy doing. My workout plan has a day for each of the ‘big three’.
MONDAY ‘SQUAT DAY’
SQUAT 5X5
BENT ROW 5X5
LUNGE 3X6
PULL UP 3X6
TUESDAY ‘BENCH DAY’
FLAT BENCH 5X5
MILITARY PRESS 5X5
INCLINE BENCH 3X6
DIP 3X6
WEDNESDAY ‘DEAD DAY’
SUMO DEADLIFT 5X5
GOOD MORNING 5X5
SHRUG 3X6
PREACHER CURL 3X6
THURSDAY OFF
FRIDAY REPEAT MON/WED (ALTERNATE WEEKLY)
SATURDAY REPEAT TUES
SUNDAY OFF
Next question is does my routine look solid enough for my goals? I have been following it for the past couple weeks since I joined the gym back home and have been struggling to walk home/drag my sore ass out of bed in the morning - good sign?
I suppose my diet is the final and most important piece of the puzzle. I worked out my daily calorie intake for lean mass gain to be 3225 from a formula I found online:
MAINTENANCE CALORIES
WEIGHT 165 X 11 = 1815
1815 + (1815 X METABOLIC RATE 0.5) = 2725
LEAN MASS GAIN CALORIES
MAINTENANCE 2725 + 500 = 3225
With these numbers in mind I devised the following diet plan:
MEAL 1 (ON WAKING)
2 SCOOPS PRO-MASS
1 PINT WHOLE MILK
1 PINT WATER
= 400 CALS
MEAL 2 (30 MINS LATER)
1 CUP OATMEAL
3 BOILED EGGS
2 PINTS WATER
= 500 CALS
MEAL 3 (PRE-WORKOUT)
2 SCOOPS PRO-MASS
1 SCOOP PRO-CREATINE
1 PINT WHOLE MILK
1 PINT WATER
= 400 CALS
(DURING MY WORKOUT I DRINK A FUCKLOAD OF WATER!)
MEAL 4 (IMMEDIATELY POST-WORKOUT)
2 SCOOPS PRO-RECOVER
1 PINT WATER
= 300 CALS
MEAL 5 (POST-WORKOUT)
1 CUP OATMEAL
3 BOILED EGGS
2 PINTS WATER
= 500 CALS
MEAL 6
DINNER (THIS IS THE FAMILY MEAL I DO NOT MAKE MYSELF - ALWAYS GOOD STUFF THOUGH! TONIGHT FOR EXAMPLE HAD A BOWL OF HOMEMADE SCOTCH BROTH SOUP TO START THEN 2 HELPINGS OF ROAST CHICKEM, MASHED CARROT AND TURNIP, SPINACH AND POTATOES THEN A FRUIT SALAD OF BANANA, APPLE, KIWI, PEAR, GRAPES AND YOGHURT)
2 PINTS WATER
MEAL 7 (BEFORE BED)
2 SCOOPS PRO-MASS
1 PINT WHOLE MILK
1 PINT WATER
= 400 CALS
MEAL 8 (DURING THE NIGHT - ALMOST ALWAYS WAKE UP TO PISS DUE TO WATER INTAKE DURING THE DAY SO SLAM A SHAKE BEFORE GOING BACK TO BED)
2 SCOOPS PRO-MASS
1 PINT WHOLE MILK
1 PINT WATER
= 400 CALS
TOTAL CALS (WITHOUT DINNER) = 2900
I’ll say with some conviction that dinner is always more than three hundred calories so with that in mind I’m hitting my target for mass gain and then some. By my calculation I’m also easily drinking over a gallon of water every day as I have read this is a must. Any comments on the diet plan?
I have just proof-read this and can see that it is a bit of an essay! Would greatly appreciate some comments and feedback from some guys with far more experience under the iron than I.
Cheers.
A