Last Visit: Nov 16, 2008 9:06pm Last Forum Post: Aug 10, 2008 11:57pm Last Photo Upload: Jun 14, 2008 9:05pm Last Profile Update: Nov 3, 2008 8:37pm Last Blog Post:Never
What type of nutrition plan are you currently following? Give full details.
Eating every 2-3 hours is a must. This is my general bulking menu. Notice how carb levels at every meal taper off after the post workout meals.
Breakfast:
Blend 1/2 cup frozen blueberries, 4 frozen strawberries, 1/2 banana, 1 scoop protein powder (24 g Protein), 6 microwaved eggs (only 1 yolk) (26 g Protein), 1/4 cup non fat yogurt, 1-2 tablespoons almonds, and 3 g of Glutamine. Totals: 57 g Protein, 35 g Carbs, 10-15 g Fat, approx 450-500 calories.
Pre-Workout (2.5 hrs after breakfast and 30 mins after N.O. Xplode):
3/4 scoop whey (18 g Protein), 25 g Maltodextrin (25 g Carbs). 172 calories.
Post-Workout Shake:
1.5 Scoop whey (36 g Protein), 10 g Dextrose, 2 cups Skim Milk (16 g Protein, 26 g Carbs), 200 I.U. Vitamin E (lowers cortisol), 5 g Creatine, 5 g Glutamine. (52 g Protein, 36 g Carbs, 2 g Fat, 370 Calories)
1-2 Hours Later:
Tuna Sandwich & Protein Shake (58 g Protein, 60g Carbs, 2 g Fat, 498 calories)
2-4 Hours Later:
6 eggs (only 2 yolks) (26 g Protein, 2 g Carbs, 10 g Fat), 1 Piece fresh fruit (25 g Carbs), 1 Protein Shake (36 g Protein, 26 g Carbs, 2 g Fat). Totals: 62 g Protein, 53 g Carbs, 12 g Fat, 586 Calories.
4-6 Hours Later:
1 Chicken Breast or other protein source (45 g Protein, ~5 g Fat), 2 cups skim milk (16 g Protein, 26 g Carbs). Totals: 61 g Protein, 26 g Carbs, 6 g Fat, 391 Calories.
Before Bed:
1/2 Cup Cottage Cheese (28 g Protein, 14 g Carbs), 1 slow digesting (casein/soy) protein shake in 2 c. skim milk (43 g Protein, 30 g Carbs). Totals: 71 g Protein, 44 g Carbs, 2 g Fat, 478 Calories.
TOTALS FOR THE DAY: 389 g Protein, 265 g Carbs, 40 g Fat, 3000 calories. Eating every 2-3 hours is a must. This is my general bulking menu. Notice how carb levels at every meal taper off after the post workout meals.
Breakfast:
Blend 1/2 cup frozen blueberries, 4 frozen ...more
- Updated May 23, 2008 7:21pm
How many reps per set do you usually do? Why?
6-10. I try to fail around 8 reps during each working set for most exercises. Depending on the exercise I may to more or less reps. For example when doing power exercises like Bench Press, Squats, Deadlifts, etc. I will pyramid up to 1-2 reps and do that 2-4 times before coming down in weight and fail between 6-10 reps for the last set in the exercise. Exersices like flys, dumbell raises, and calf raises I usually do 12-15, sometimes 20-30 reps. It really all depends. Also, if I am cutting or need a change I may do more reps and less weight for the power exercises and focus more and more on correct form and other intensity techniques like negative reps, partial reps, supersets, etc. It always changes!6-10. I try to fail around 8 reps during each working set for most exercises. Depending on the exercise I may to more or less reps. For example when doing power exercises like Bench Press, Squats, ...more
- Updated May 22, 2008 9:56pm
How long do you rest between sets on average? Why?
1 minute for most sets. If I'm really trying to lift heavy on a heavy day I may rest 2-3 minutes between sets of Bench, Squats, or Deadlifts. Exercises like flys and dumbell raises I may only rest 15-30 seconds.1 minute for most sets. If I'm really trying to lift heavy on a heavy day I may rest 2-3 minutes between sets of Bench, Squats, or Deadlifts. Exercises like flys and dumbell raises I may only rest 1...more
