# Critique my new diet/training program.

Long time reader making my first post. I’m 16, currently recovering from a tonselectomy, and in my 2 weeks off ive re-designed my diet (according to massive eating) and training.

Check it out at http://www.exelarm.com/diet.htm, and feel free to critique!

Hey all…here’s the guy’s program from the link. I thought he’d get more responses if it were easily visible.

HERE IT IS:

I went ahead and calculated my calorie requirements according to T-Mags MASSIVE EATING and came up with the following figures:

Weight: 75kg
Fat Mass: 10% of Weight = 7.5kg
Fat Free Mass: Weight - Fat Mass = 67.5kg
Resting Metabolic Rate Formula: 22 x FFM + 500 = 1985
Cost of Activity = RMR x Activity Factor (1.6) = 1985 x 1.6 = 3180
Cost of Exercise Activity (Weights) = Body Mass (75kg) x Duration (1) x MET value (6) = 450
Cost of Exercise Activity (Bike) = 75 x .5 x 3 = 115
Thermic Affect of Food: RMR x 0.10 = 200
Total Calories Needed: Activity + Weights + Cardio + Thermic = 3180 + 450 + 115 + 200 = 3945

Below is my brand new bulking diet which I will begin next week after I’ve fully recovered from a recent tonsilectomy. I posted it for a critique on abcbodybuilding.com, and after exhausting all their advice, thought I would post it here in case you guys have any comments or improvements I could make.

According to the “staggered” approach, this amount of calories will give me an excess of 115 4 days a week which are cardio free and an extra 450 calories on my rest day, a total of 910 calories surplus a week.

Feel free to critique! Also, below the diet is also my new workout which will go along with my new bulk, you may awell critique that too. I probably should mention my current stats aswell. ATM they are:

16 years and 9 months old, 5 foot 11 inches, 75kg
bench: 70kg x 6
squat: 90kg x 6 (slightly below parallel)

goals: bulk, BULK, B U L K!

thanks guys!

(Items marked “(E.G.)” are example items, foods chosen may differ daily however will always be similar.)

Meal Item P C F Cal
Breakfast - 7 4 Weet-Bix 7 40 1 197
350mL Skim Milk 17 22 0 156
45g Whey 40 0 0 160
64 62 1 513

Recess - 10 100g Brown Rice 7 70 3 335
2 Cans Tuna 42 0 2 186
1 Spear Broccoli (E.G.) 5 10 1 69
54 80 6 590

Lunch - 12 3 Whole Eggs 18 2 15 215
3 Egg Whites 12 0 0 48
1 Cup Lettuce 1 2 0 12
1 Spear Broccoli (E.G.) 5 10 1 69
2 Tbsp Safflower Oil 0 0 28 252
36 14 44 596

P. Workout - 4:30 45g Whey 40 0 0 160
Dextrose/Maltodextrin (50/50) 0 75 0 300
40 75 0 460

Afternoon Tea - 6:30 1 Spear Broccoli (E.G.) 5 10 1 69
2 Packs Chicken 36 14 4 236
90g Natural Peanut Butter 15 6 21 273
56 30 26 578

Dinner - 8 3 Oz Chicken (E.G.) 27 0 3 135
1 Spear Broccoli (E.G.) 5 10 1 69
3 Tbsp Olive Oil (E.G.) 0 0 42 378
32 10 46 582

Supper ? 9:30 250g Cottage Cheese 31 10 6 218
1 Tin Salmon 17 0 8 140
60g Natural Peanut Butter 10 4 14 182
1 Spear Broccoli (E.G.) 5 10 1 69
63 24 29 609

Total: 345 295 152 3928

Percentages
Protein 44%
Carbs 37%
Fat 19%

Monday ? Back (12 sets)

Chins x 3 (1 warm-up)
T-Bar Rows x 3 (12 ? 8 reps)
Single DB Rows x 3 (10 ? 6 reps)
Narrow Pulldowns x 3 (12 ? 8 reps)
Tuesday ? Chest (12 sets) (12 ? 8 reps for All), Evening Cardio

Dumbbell Bench Press x 4 (1 warm-up)
Incline Dumbbell Bench Press x 4
Dumbbell Flyes x 4
Wednesday ? Calves & Abdominals (17 sets)

Calf Press x 4 (1 warm-up) (15 reps)
Seated Calf Raise x 4 (15 reps)
Incline Situps x 3 (15 ? 10 reps for All)
Incline Leg Raises x 3
Abdominal Roller x 3
Thursday ? Arms (12 sets), Evening Cardio

Rope Pressdowns x 3 (1 warm-up) (15 ? 10 reps)
Narrow Bench Press x 3 (10 ? 6 reps)
One arm Back-to-Front Preacher Curls x 3 (1 warm-up) (12 ? 8 reps)
Standing EZBar Curls x 3 (10 ? 6 reps)
Friday ? Legs (15 sets)

Squats x 3 (2 warm-ups) (10 ? 6 reps)
Leg Press x 3 (12 ? 8 reps)
Thigh Extensions x 3 (10 reps)
Low Deadlifts (10kg Plates) x 3 (1 warm-up) (8 ? 4 reps)
Lying Leg Curls x 3 (10 ? 6 reps)
Saturday ? Shoulders (12 sets)

Clean and Press x 3 (1 warm-up) (10 ? 6 reps)
Lateral Raises x 3 (12 ? 8 reps)
Bent Over Lateral Raises x 3 (12 ? 8 reps)
Shrugs x 3 (12 ? 8 reps)
Sunday ? Evening Cardio

Hey thx man, cept you’ve um replaced all my “-” signs with question marks lol. im pretty confident it all looks good, just thought some of the guys here might be interested to see an application of the massive eating plan… thx neway