Alright, I am really looking to get my diet and workout in order, so I can make some progress this baseball off season. I olympic lift with a coach three times a week (Sunday, Tuesday, and Friday).
Obviously, this lifting hits my legs hard (pulls and squats) but I want to add in two days of assistance lifting during the week to make sure my training is balanced. Below is a program I came up with using a few of the articles on here. I obviously realize that this may be put together completely wrong, so any help would be greatly appreciated.
My main goal with these assistance days (2 now, but I could do 3) is functional strength. Size is not my main goal but I know that with a strength oriented program I will still experience growth which I do not mind at all, in fact I would welcome it.
Day One:
DB Bench Press (8x3)
T-Bar Rows (8x3)
BB Curls (5x5)
Hammer Curls (4x6)
Close Grip Bench (5x5)
Lying Ext. (4x6)
Seated Calf Raises (3x12)
Standing Calf Raises (3x10)
CORE Work
Forearm Work
Day Two:
Incline DB Press (8x3)
Weighted Pullups (8x3) [palms out]
Weighted Chinups (5x5) [palms in]
Zottman Curls (4x6)
Weighted Dips (5x5)
V-Bar Pushdowns (4x6)
Seated Calf Raises (3x12)
Standing Calf Raises (3x10)
CORE Work
Forearm Work
OK - I realize that this seems like a lot for two days, so perhaps I should split it up into three days? Let me know what you think of the sets, reps, and exersices per muscle.
As far as my diet goes it looks something like this:
Meal One:
1.5 cups egg whites
1 Cup Oatmeal
1 Cup Blueberries
Meal Two:
6 ounces chicken/roast beef/turkey
2 slices whole wheat bread
Meal Three:
Shake w/:
1 Scoop Metabolic Drive
1 bannana
1 packet of instant, non-flavored oatmeal
4 ounces of light yogurt
1 cups of skim milk
Meal Four:
6 ounces chicken/turkey/roast beef
1 serving mixed vegetables
1 tbs olive oil
Meal Five (post workout):
Shake w/:
One scoop of chocolate Metabolic Drive
One servings of natural peanut butter
1 Cups of skim Milk
1/2 serving fat free cottage cheese
Meal Six:
6 ounces chicken/turkey/roast beef
1 serving mixed vegetables
1 tbs olive oil
5 walnuts
TOTAL CALORIES: 3,450
TOTAL PROTEIN: 278 grams
TOTAL CARBS: 285 grams (40g DF)
TOTAL FAT: 136 grams
How does this diet look?
I am currently 6’0 175, and using various formulas etc I have found around the site, I came up with around 3,400 kcals as a good number to put on mass with.
Again, I would greatly appreciate any advice you guys have. Thanks in advance