T Nation

Program to Gain


#1

Currently trying to make some decent gains. Basically I'm getting diet, workout, rest, and cardio in order to make good gains while maintaining BF.

I eat pretty much as clean as I can manage, and eat an amount of food that is conducive to gaining lean muscle mass.

Example of day:
1.Whole Wheat Cereal
1/2 Cup Milk
Whole Wheat Bread
Honey
Grapes
Apple
Orange Juice
1 Scoop Protein Powder
800 Cals P35 C~100 F5

2.POST WORKOUT SHAKE:
Banana
1 Scoop Protein
Blueberries
OJ
250 Cals P18 C~40 F1

3.Tuna
Whole Wheat Bread
Honey
Fruit
Yogurt
Peas
Corn
800 Cals P60 C~100 F4

4.7 Eggs
Flax seed
Almonds
Cheese
1000 Cals P75 C~3 F~60

5.Cottage Cheese
200 P10 C6 F~8

~3000 Calories 195/250/80

Does the amount of carbs,protein,and fat seem good? I'm pretty sure my P+C and P+F are alright? Critique?

Workout:
ABBH1 right now
ABBH2 next (Should take 3 months total)

Cardio:
3x Sprints/Intervals Weekly
3-4x 40min Low intensity cardio Weekly
2x Week Rock Climbing Session

Supplement diet w/:
Multi-vitamin
Fish Oil
Ginseng
Creatine

I basically plan on sticking with this diet and workout for the next 3 months before making any changes so I want to make sure its the best I can make it. Again, I am trying to make gains, but the gains should be as lean as possible so I don't know if this would be considered a bulk.


#2

Hi Mate

May cop flack for this but if u are aeting like this and trying to gain then u will look the same day and day out.I know u are trying to keep your bodyfat in check but the occasional Big Mac or some chocolate bars wont hurt,just dont be silly and have everyday.

I also think people have become to anal with nutrition. P + C P +F X+D J+I fuck its just all to much for u to worry about unless u are entering a contest or doing something where u must have a "perfect" body .Just get more calories than u burn and hit the weights hard.
There is a lot more to life than spending half your life worrying about P + f's and all that.
Im not bagging that system out ,i just feel at this stage u really don't need all the scientific nutrition advice.
Just lift heavy and eat big SIMPLE.

Cheers

K of K


#3

You'll probably have trouble realizing much if anything in the way of gains without limiting your cardio and/or increasing your caloric intake (which looks pretty low as it stands, well unless you're a smaller guy). You're not too likely to see gains if you are so concerned about keeping your bf where it is, you gotta give a little to get a little.


#4

yep read that also 5x5 last nite i drank like ten beers and im all puffed up in the shoulders i look hooge water retention or dehydration or something


#5

Beginners should defenitly step out of their hypothetical world and enter the real world where "good gains" come from fucking hard work in the gym, good sleeping and a whole lot of food! Reduce that cardio, just keep the sprints that's it and eat a lot of good food before ever thinking about ginseng and creatine.