T Nation

Critque My Plan

First off… this is gonna be long lol…Im 20 years old, 6"1 and weigh about 190lbs, I’d like to gain about another 15 lbs of muscle for now and was wondering if I’m going about it the right way. My diet is as follows:
Meal 1

2 eggs
3 egg whites
1 bowl bran cereal in milk
1 banana
32 oz of water
(30g protein, 80g carbs, 12g fat)

Meal 2

1 can tuna mixed with mustard (tastes better)
1-cup oatmeal
one tbsp. of peanut butter
16 oz of water
(40g protein, 60g carbs, 10g fat)

Meal 3

1 sub with:
turkey
tuna
pickles
mustard
black olives
16 oz water
(30g protein, 80g carbs, 10g fat)

Meal 4 (Post workout)

30g of whey protein mixed with 10 oz of milk
2 bananas or a cup of assorted fruits
Plus another separate 32 oz of water.
(40g protein, 90g carbs, 2g of fat)

Meal 5

3 bowls of bran cereal
1/2-cup of cottage cheese
16 oz water
(30g protein, 150g carbs, 15g fat)

Meal 6

2 cups of oatmeal
6-8oz beef
16 oz water
(30g protein, 100g carbs, 25g fat)

Meal 7

1.5 cups of cottage cheese
3/4 cup oatmeal
16 oz water
(50g protein, 40g carbs, 10g fat)

Totals- 250g protein, 600g carbs, 84g fat.
Total Calories- 4156

Is this too much or should I cut back about 100 grams of carbs?

My supplements are as follows:

Morning after first meal
-1 GNC Mega men sport multivitamin
-2 fish oil capsules
-2 ginseng pills

After Lunch
-2 fish oil capsules
-1 scoop of N.O explode
-Dynmatize trib-650

After workout
-1 scoop of Cell Mass
-1 scoop of ON 100% Whey Protein

After Dinner
-1 GNC Mega Men multivitamin
-2 fish oil capsules

On an empty stomach 2 or 3 hours before bed
-ZMA

2 hours after ZMA
-1 scoop of ON 100% Casein

Workout routine (upper body lower body split 4 days a week)

UPPER (3 sets of 6-8 reps 1 or 2 min rest between sets)
A1:Dumbbell press
A2: Band Row
B1: Pull up
B2: Shoulder Press
C1: Bicep Curl
C2: Tricep extension

LOWER (3 sets of 8 1 or 2 min rest between sets)
A:Squat
B:Romanian Dead Lift
C:Dumbbell Step Up
D:Forward Dumbbell Lunges
E1:Wall squat *45 seconds
E2:Plank *45 seconds

This is what my current workout routine looks like but I switch things up every two weeks or so with slight variations. If you made it this far in my post Id love to get some feedback thanks a lot!

I would put all the 3/4 oats into the bran in Meal 5. Make sure you have about 10g carbs max in the final meal, strawberries or veggies are a nice option. This will keep you leaner and less full when the morning comes.

I take it you are going

Upper, Lower, Rest, Upper, Lower, Rest, Rest

Exercises look good, nice variety of compounds.

Why don’t you do bent over row instead of band row it will activate more and, in my opinion, will be better a exercise.

You might find lunges hard after step ups.

PS I don’t think 8x3 will hypertrophy your legs but will make them awesome strong

So you think taking the oatmeal out of my last meal and putting it in place of the bran in meal 5 would be better? or WITH the bran?

Yeah, Im only working out 4 days a week so it would be upper,lower,rest,Upper,lower,rest,rest

Im going to be modifying the routine every few weeks, I just decided to show the first 2 weeks. Bent over row will be replacing the band row, I found out my gym doesn’t really have a wide variety of bands available and free weights are better anyway.

I’m not looking to get MUCH larger legs, if I find I look out of proportion, I’ll up the weight and lower the reps

[EDIT}

Actually you should be reducing your carbs from breakfast onwards.

Switch Meals 2 and 3 with 6 and 5 respectively. So that your meal plan will look like;

2 eggs
3 egg whites
1/2 oatmeal
2 bowl bran cereal in milk
1 banana
32 oz of water
(30g protein, 150g carbs, 12g fat)

Meal 2

2 bowls of bran cereal
1/2-cup of cottage cheese
16 oz water
(30g protein, 100g carbs, 15g fat)

Meal 3

2 cups of oatmeal
6-8oz beef
16 oz water
(30g protein, 100g carbs, 25g fat)

Meal 4 (Post workout)

30g of whey protein mixed with 10 oz of milk
2 bananas or a cup of assorted fruits
Plus another separate 32 oz of water.
(40g protein, 90g carbs, 2g of fat)

Meal 5

1 sub with:
turkey
tuna
pickles
mustard
black olives
16 oz water
(30g protein, 80g carbs, 10g fat)

Meal 6

1 can tuna mixed with mustard (tastes better)
3/4-cup oatmeal
one tbsp. of peanut butter
16 oz of water
(40g protein, 60g carbs, 10g fat)

Meal 7

1.5 cups of cottage cheese
Veggies or Fibre choice
1 tbsp olive oil
16 oz water
(50g protein, 10g carbs, 20g fat)

250g pro, 590g carb, 95g fat
=4215kcals approx

About 100g of fat which is better than before. Also tapering you carbs through the day will make you less likely to put on fatty weight, from what I have read here. If you think 4215 is too high minus from the protein then the carbs not the fat.

So the nutrition is alright now, how about my supplement use and my routine? Would you guys reccomend I change anything there?

I find the carbs to be VERY high, and the prot and fat to be kind of low…

You could really just go for 1.5/2g of prot/lbs so… between 285 and 380… 350 would be good but thats just… me

24% protein
58% carbs
18% fat

This is what my breakdown currently is, what do you think I should be shooting for?

1.3g/lb of protein is fine, you could shoot for 1.5g/lb but I think that 2g/lb is either expensive or will more supplements but I haven’t read any article that has shown a clear difference between 1.5 and 2g.

You can lower carbs if you want to put some in protein and fat.

Are you excluding the macros of supps from your diet? Looks like you have about 60g extra of protein at least and 500+ kcals.

You shouldn’t need the casein if you are taking the cottage as your last meal. I am wary of the trib-650 as well as you shouldnt needed if you diet is balanced.

oh shit, you’re right, I only included the protein post workout, but forgot the casein. The thing is, I dont especially enjopy cottage cheese, so on days where I really cant stomach it I would go for the shake.
So reducing carbs and adding more fats and protein to my diet would help naturally boost my test levels, so something like a 50-20-30 carbs-protein-fat ratio be appropriate? I’m only 20 but I feel that tribulus would also give me another added boost with no side effects. What is your take on this?

If you are needed to take Trib then you aren’t getting enough fat, generally, so I would up the fat first. If you haven’t bought yet don’t and wait and see if you have keep it as a back up. Also big exercise moves like Oly lifts powerclean etc can nice big test rushes.

“So reducing carbs and adding more fats and protein to my diet would help naturally boost my test levels, so something like a 50-20-30 carbs-protein-fat ratio be appropriate?”

Adding more fats protein no. That ratio could work although I would just aim for getting at least 1g/lb of protein which you are and about 100g of fat, fish oils count as fat, per day then the rest can just be filled with carbs.

So how many carbs should I be be getting during a bulking phase? Ive heard 2-3 grams per pound of bodyweight

No idea on the specific number, 2-3 would be about 380-570g which is quite a big range. I think 380g would be quite low. With

380 carbs / 300 pro / 100 fat

= 3650 cals

570 carbs / 300 pro / 100 fat

= 4380 cals

So as you can see there is about 700kcals difference which is pretty major.

It’s up to you really, numbers you find on the internet are specific to each person (apart from maybe the minimum 90g fat and 1g+/lb pro for growth). You’ll have to experiment. I think maybe somewhere between the two.

PERSONALLY…

Im doing

Traning days :
~4600 calories 380g prot/210g fat/270g carb

Off days :
~4600 calories 380g prot/240g fat/240g carb

well I guess I can start at the lower range and add more calories as time goes by if Im not gaining enough.

4600 calories is quite high, Ive always wondered if I should be reducing or increasing calorie intake on off days