Alright enough chit chat heres todays log
Breakfest
1 cup oats/mixed grainss in milk
coca
xyitol
16 oz mlik can of tuna
60g p/50g carbs
3 hrs later
can of tuna
can of beans
60g carbs/60g protein
3hrs later
6 garlic knots
1 chicken brest
40g protein
60g carbs
Workout
Seated dumbell press 3x10-45,45,50
bench press-12-155,11-155,10-155
Bent over row-2x15-115lbs
Standing curl leaning against wall-25lb plate each side of easy bar 2x10
20 rep squat -205 lbs for 20 reps
15 rep dead lift-205 for 20 reps
Rador chest pulls 1x15
toe raises 240 3x20
Ab circuit
Post workout 2 bowls of cereal…with a can of tuna and probally about 32 oz of milk
id say 40g protein 150-200g carbs
Its 7:27 the gallon of milk is about 3/4 the way gone only a little more to go so
at 815 ill drink the rest then 1030 have a protein/fat meal n that will be it for me
im guessing another 30-40g carbs bout 30-40g protein
40/30g fat
Totals for the day
240g protein plus 132grams from the milk
about 350g protein
Workout went great felt like a beast after i was done i havnt squated since winter so 205 for twenty was not bad at all i think this programs gonna be great…Day 1 complete
it dosnt matter…man just stop with the shit im really gettin fed up with it all. Just stop the jokes and the cracks. It dosnt really matter though im going to achive my goals weither you want me 2 or not.
With that being said today is a basketball day so high protein/lower carb/med fat threwout the day. Ill take a fiber suplement at each meal to make sure i get my daily requirements in,first meal will probally be something like 2 whole eggs 10 whites with some pumpkin seeds and vegtables.
3-4 meals are going to be protein and fat then ill have my last meal as just a pc meal …n if im up still have another pf meal.
[quote]eliteballa3 wrote:
it dosnt matter…man just stop with the shit im really gettin fed up with it all. Just stop the jokes and the cracks. It dosnt really matter though im going to achive my goals weither you want me 2 or not.
[/quote]
Dude, chill out. No one is stopping you from achieving your goals. We are actually pulling for you.
That being said, the body fat thread was hilarious. Your attitude is what brings on all the flames.
[quote]Chewie wrote:
So, what is your body fat? [/quote]
haha, that really made me laugh. Thanks Chewie.
Well I guess our boy is all growns up and wants to start lifting. The two things that really stick out to me are the carbs on basketball day and your deadlift reps. I would bring the weight up and lower the reps.
No need for 15 reps on the deadlift. Also, why are your carbs lower on basketball day. Basketball is very anaerobic and I would recommend more carbs, especially before and after you play.
Well, at least you are eating something it looks like. For christ’s sake though, don’t sweat the details. At your size and with playing basketball you should pretty much be eating everything you can see even when you’re not hungry if you want to put on size.
thanks for the replies guys checked the scale after i took a shit was 180 so im gaining slight weight…lol. But yea today so far i had 2 eggs a can of tuna and veggies with fish oil tabsandsome pumpkin seeds and a fiber suplement…lunch 2 cans of tuna with some sauted zuchini and cashews
After basketball ill be sure to get the carbs i need but before im mostly consuming portein/fat meals my goal with this bulk is to gain as many lean lbs as possible then when i hit that high weight cut the cals n be ripped.
The diet pretty much goes like this
Hard weight lifting days high carbs/high protein
Basketball day-Med carbs/High protein/high fat
Non workout days-high protein/high fat
Also the workout im doing is the super squat routine idk if anyones ever heard of it but thats the routine im doing.
Tommorw will be a high caRB/HIGH PROTEIN DAY
HERES THE WORKOUT
Thur-explosive/plyo/agtity workout
plyos first
5x10 Rim jumps just stand jump up and grab rim or backboard
2x full court skips
3x10 side to side box jumps
5x5 running max height jumps-jumps as high as you can with a running start
Explosive
5x5 cleans
8x2 explosive box squats with 50 percent max
5x10 jump squats with weight vest on
Agility
Do agility latter with differnt movmentss
side to side jumps
pick 10 diffent drills for the latter…1 drill is complete up/back
[quote]eliteballa3 wrote:
After basketball ill be sure to get the carbs i need but before im mostly consuming portein/fat meals my goal with this bulk is to gain as many lean lbs as possible then when i hit that high weight cut the cals n be ripped.
[/quote]
I still think you need more carbs before you play basketball (especially if you want to maximize your lean muscle gain) but I am sure you will experiment and see what works for you. I think you will have a hard time gaining purely fat so I wouldn’t worry too much about the carbs. But like I said, experiment and see what works.
From looking at your workouts, I think you should direct more attention to developing more overall strength. Your ability to run, jump, and juke is based alot upon the amount of force you can generate against the ground. So its not going to matter much if you do so much explosive work and develop great rate of force development if you cant squat much.
Look at it this way, if your overall (maximal strength) goes up, so does everything else. So make sure to incorporate some of that in your work. I saw how effective this was when I played football in college. Guys with great speed and HUGE vertical leaps were also great at squats and deadlifts. Learn from those who succeeded before you.
I actually think the Balla is headed in the right direction. My advice at this point is to give up the flat billed hat. In a year they’ll be as unfashionable as trucker hats. Just give up now and you won’t experience that sting I know you felt when everyone left myspace for facebook.
