I have read all the threads on BBB plus the e-book and I am going to start my own 18 week program on 11-28-11. I will be doing the pre-condition week on 11-21-11, as to get my weights somewhat set up for the program. I will be sharing my progress through this thread. I was wanting some advice as to if my setup and meal plan looked ok or not. Modok, and C_C, STB, DH could you lend your thoughts as well as anyone else on these topics, thanks…
I have been lifting off and on for roughly 8 years, however no lifting what so ever for the last 7 months due to work and what not…
Starting Statistics
Male
6’ 2"
166lbs
Chest 38"
Arms 11"
Hips 34"
Waist 34"
Thighs 21"
Calves 14"
Forearms 11"
Shoulders 46"
Neck 15"
Program Overview:
Listed Below is my Exercise Routine for Ramp 1 & Level 1 SuperGrowth Phase 1. 6 Weeks Total
I will be doing the 4 day program
Monday
Chest-DB Decline Press
Back-BB Row
Bicep-EZ Bar Curl
Calf-Standing Calf Raise
Tuesday
Delts-Lateral Cable Raise
Tricep-Skull Crushers with EZ Bar
Hams-Leg Curls on Powertec
Thighs-BB Squats
Abs-Hanging Pikes, AB Roller, Hanging Knee Raise
Wed
Off Day from Weights, I will do a light swim or run during my schedule w/o time slot
Thursday
Chest-Incline BB Bench
Delts-Seated DB Press
Back-Lat Pulldown on Powertec
Thighs-Leg Press
Calfs-Seated Calf Raise
Bicep-EZ Bar Reverse Grip Curls
Triceps-Overhead V Bar Extension on Cable Machine
Friday
Thighs-BB Squats
Chest-BB Flat Bench Press
Hams-Straight Leg Deadlifts in Power Rack
Delts-Powertec Seated Military Press
Back-Floor Row on Powertec
Calf-Standing Calf Raise
Tricep-V Bar Press Down on Cable Machine (Palms Down)
Bicep-BB Curl
Nutritional Overview
#1 8:45 A.M.
Berry Booster Shake includes:
1 Scoop Vanilla Whey Protein
�½ Cup Frozen Strawberries
�½ Cup Frozen Blueberries
1 Banana
1Cup Water
Mix all together
Multivitamin
Calories 300 Fat 3 Protein 26 Carbs 18 Sodium 65mg
#2 9:30 A.M.
3 Egg Whites
2 Whole Eggs
1 Scoop Chocolate Protein mixed within 1 serving of Oatmeal
1 Slice of 100% WW Bread
Calories 581 Fat 16 Protein 60 Carbs 51 Sodium 475mg
#3 11 A.M. (Pre-W/O Meal)
1 Scoop of Whey Protein w/8oz of Skim Milk
Calories 220 Fat 2 Protein 34 Carbs 14 Sodium 185mg
W/O Between 11:30 A.M. & 12:30 P.M.
#4 12:45 P.M. (Post W/O Meal)
1 Scoop of Serious Mass by ON w/12oz of Skim Milk
Calories 745 Fat 2 Protein 37 Carbs 143 Sodium 395mg
#5 2:30 P.M.
1 Can of Albacore with 1Tbsp of Relish & 1 Tbsp of Light Mayo
2 Slices of 100% WW bread
8oz of Skim Milk
Calories 440 Fat 6 Protein 44 Carbs 56 Sodium 855mg
#6 4:30 P.M.
1 tsp of Flax Oil
2 Tbsp of Jif Creamy All Natural PB
Calories 235 Fat 21 Protein 7 Carbs 8 Sodium 80mg
#7 6:30 P.M.
8oz of Chicken, Fish, or Lean Red Meat
�½ Cup of Brown Rice or 1 Sweet Potato
1 Cup of Frozen Vegetables
Calories 410 Fat 7 Protein 50 Carbs 40 Sodium 200mg
#8 9:00 P.M.
�½ Cup of Cottage Cheese
2 Tbsp of Jif Creamy All Natural PB
8oz of Skim Milk
Calories 350 Fat 16 Protein 27 Carbs 25 Sodium 670mg
#9 10:45 P.M.
1 Scoop of Serious Mass by ON w/12oz of Skim Milk
Calories 745 Fat 2 Protein 37 Carbs 143 Sodium 395mg
Total Daily Caloric Intake
Calories 4026 Fat 75 Protein 322 Carbs 498 Sodium 3320mg
Notes
Meal Plan is based on needing a starting calorie intake of 4000, 166lbs x 25 calories per lb of bodyweight. Protein intake should be closer to 250, 166 x 1.5, but this starting # will suffice. Carbohydrates should be total estimated protein intake x 2 is roughly 500. Fat intake should be 30% of estimated protein intake, so 250 x .30 is roughly 75grams. I always watch my sodium intake and try to keep it under control, so the 3320 is acceptable.
Every 2 weeks I will monitor progress and adjust caloric intake by bumping or lowering. Grocery bill should run about $70 per week, I want to try and get this down closer to $55 if possible.
Comments or suggestions?