How’s it goin’, guys? I’ve followed this 'site for a while and finally decided to join. I joined because Tnation seems to have a more credible, well-informed community than other forums I’ve visited. I’m a beginner looking for any opinions and recommendations on my current routine. I do apologize if these threads and questions are redundant, though.
Before I post my diet and workouts, I’ll give you my stats and goals for reference: I’m 20 years old, 6’4’’ and I fluctuate between 175 to 180 pounds. My max bench is 220, max squat is 275, and max deadlift is 405. (Be gentle, please.) If you consider a scale and calipers reliable, I’m between 7% to 9% body fat. Yes, I have a bitchin’ metabolism and a physical job that shoots my daily calorie expenditure through the roof.
I do, however, have an arguably decent build from high school wrestling and throwing discus, but my goal is much more size and strength. I suppose a long-term goal would be around 215+ pounds with, say, 12% body fat. Let’s focus on short-term, though, shall we? I don’t want to sound like an impressionable kid that assumes their muscles will explode upon a sip of whey.
I am definitely not scared to eat and gasps lose my precious abs 'til I’m at a respectable weight. I want to get as strong as possible. Here’s my diet:
Meal 1)
- 1c. of oatmeal.
- 3 whole eggs.
- 1c. of egg whites.
- 2 slices of whole wheat/grain bread with 2tbsp. of natural peanut butter.
- A protein shake consisting of: 2c. of 1% milk, 2 bananas, 1/2c. of fat-free cottage cheese, 1 scoop of whey protein, and 1 scoop of casein protein.
(Calories/Proteins/Carbs/Fats)
( 1,775 / 150 / 170 / 50 )
Meal 2)
- 8oz. of grilled salmon or tilapia.
- 1 whole, baked sweet potato.
- 1c. of 1% milk.
( 690 / 60 / 100 / 10 )
Meal 3)
- 10oz. of grilled or baked steak.
- 1 whole, baked sweet potato.
- 1c. of green or mixed vegetables.
- 1c. of 1% milk.
( 910 / 85 / 105 / 25 )
Meal 4)
- 1/2lb. of lean, pan-fried ground beef.
- 2c. of whole wheat/grain pasta.
- 1/2c. of natural, sugar-free spaghetti sauce.
- 1c. of mixed nuts.
- 1c. of 1% milk.
( 940 / 65 / 110 / 25 )
Meal 5)
- 10oz. of boneless, skinless, grilled chicken breast.
- 1c. of brown rice.
- 4tbsp. of natural, sugar-free barbeque sauce.
- Protein shake consisting of: 2c. of 1% milk, 1/2c. of sugar-free Greek yogurt, 1 scoop of whey protein, and 1 scoop of casein protein.
( 865 / 120 / 65 / 15 )
Bringing my daily total to:
( 5,180 / 480 / 540 / 120 )
I’ve managed to retain close to a 40/40/20 ratio with my macros. I’m pretty confident with this diet, but my only concern is whether I’m eating enough. If I do need to eat more, I’ll have to throw in the towel and resort to dirtier sources such as milk, peanut butter, hamburgers, pastas, etc. Believe me, I love food, but I can’t stomach any more clean foods than what I listed above. Also, the first meal is my pre-workout and I alter that meal depending on whether it’s a rest, work, or work and training day. Any opinions will be greatly appreciated. Here’s my 4-day split:
Monday: (Back/Biceps)
- 5x5 Conventional deadlifts.
- 3 Sets of weighted pull-ups 'til failure.
- 2x8 Bent-over rows.
- 2x8 Pendlay rows.
- 3x8 Lat’ pull-downs.
- 2x8 Preacher curls.
- 2x8 Hammer curls.
Tuesday: (Shoulders/Abs)
- 3x5 Barbell shoulder press.
- 3x8 Dumbbell shoulder press.
- 3x8 Front raises.
- 3x8 Lying rear-delt raises.
- Misc’ ab exercises 'til failure. (Crunches, leg raises, windshield wipers, etc.)
Thursday: (Chest/Triceps)
- 5x8 Bench press.
- 3x8 Incline dumbbell press.
- 3 Sets of weighted dips 'til failure.
- 3 Sets of weighted push-ups 'til failure. (I drop-set these.)
- 3x8 Incline chest flies.
- 3x10 Cable crossovers.
- 5x8 Close-grip bench press.
- 3x10 Tricep push-downs.
Friday: (Legs/Abs)
- 5x5 Squats.
- 3x5 Clean & jerks.
- 2 Sets of heavily weighted lunges 'til failure.
- 3 Sets of leg press 'til failure.
- 2 Sets of leg extensions 'til failure.
- 2 Sets of leg curls 'til failure.
- 2 Sets of weighted calf raises 'til failure.
- Misc’ ab exercises 'til failure. (Crunches, leg raises, windshield wipers, etc.)
I’ve been following this routine for a month and I’m satisfied with it. I’ve gained 4 pounds and my strength has improved.
Admittedly, however, my chicken legs feel overtrained. My leg strength has been decreasing this last week. I think it’s due to deadlifts and squats in the same week. Squats and deadlifts are my favorite lifts, but I won’t be stubborn. I’ll adjust accordingly. I’m going to try removing everything on leg day aside from squats and calf raises. If that doesn’t help, I’ll limit myself to deadlifts or squats once per week 'til I’ve worked up to both lifts within the same week.
For those that are interested, I’m taking the following supplements: Creapure creatine, beta-alanine, whey, casein, multi-vitamins, and fish oil. That’s about it, everyone. Thank you for reading and feel free to ask if you have any questions. I’ll definitely be sticking around!