My diet usually consist of
brown rice
chicken breast/beef
oatmeal
orange/banana/watermelon/apple-one fruit after workout with whey
milk
egg white x3
broccoli
peas n carrot
olive oil
Breakfast - 600 Calories
Milk-1 Serving
Whey- 1 Serving
egg white x3
Oat Meal- 2 serving
76g of carbs - 55g of protein - 19g of fat
Rest of 4 Meals 600 Calories
Brown Rice Steamed - 2.5 serving or 9oz
Chicken breast 4oz w/ Olive oil 2 tsp
Broccoli - x5
Peas and Carrot - 1/2 cups
82g of carbs - 37g of protein - 19g of fat
My Workout Routine
I get my routine from website
i find them to be better than creatin my own
often time ull place the muscle group too close to each other
and often will overtrain not knowin
recently also adding 10-20min of cardio after workout
recently also adding 10-20min of cardio after workout
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
Heres Extra Info About Me
Age- 19
Height - 5'-9"
Weight- 185lb
Bodyfat - 20%
Lean Mass - 148lb
Heres Extra Info About Me
Age- 19
Height - 5'-9"
Weight- 185lb
Bodyfat - 20%
Lean Mass - 148lb
Looks like you're on the right track. Everything looks fine. The face is funny. lol
ReplyDelete1.how much muscle am i expecting to gain per month?
ReplyDelete2.will addin cardio after workout help me reduce bodyfat and add muscle at the same time?
3.i always wanted to get bigger shoulders n arms but they are the hardest part of my body to grow, any advice?
1) results may vary.. cant tell you exactly because everyone is different.
ReplyDelete2) Yes cardio is what you need to cut the fat.
3) You just started, be patient. Keep working on them. None if this is overnight. Just because you ate those meals one day doesn't mean it makes a significant difference. You'll have to do it for a while for it to work.
1.about average how much?
ReplyDelete3.i have been doin this at least half a year now
There's no average. There's too many variables.
ReplyDeleteYou've been eating those meals everyday for half a year and training hard..? Usually you start to see gains within a few weeks.
well its a long story
ReplyDeletei didnt start out like that
when i first started workin out it was like 2 1/2 yrs ago at home.i didnt really kno about diet n trainnig. i would usually overtrain myself everyday for 2 hours thought hard work would pay of.worse thin was i was undereatin. so i wasted about 3-4 month.no gain.than i started eating more n trained alittle bit smarter. made good gains within that year. started weight 150lb with about 15-17% bodyfat.bodyweight moved up to 180lb with 20%.than i realize my progress stopped after about half year later when i been lifting the same weights n eatin anything at home.thats when i started readin more article on diets and training.i also found myslef a gym near by which i still go to called planet fitness.so in conclusion i have started eating 5 meals a day for half years, but only this recent 2 month i hav been eating the right type of foods like brown rice,have vegetable in my meal..etc
in that 2 month my weight moved up to 185 with 20% bodyfat so i did gain little more muscle but cant see it that well with 20% bodyfat seems like im gettin fatter.im goin on cutting phase now try to lose about 10lb of fat or more...the cuttin diet is pretty much the same except i raise my protein intake to 5oz instead of 4oz n hav my carbs reduced to 44g per meal.end up gettin about 2300-2400 calories a day.
ReplyDeleteI can't believe anyone that really wants results actually goes to planet fitness. Hell they feed people pizza and tootsie rolls. I know your workout for a fact sucks because there's no way in hell you're going to push yourself at the gym trying to hold your breath. You're also surrounding yourself in an atmosphere of people that are out of shape which really wont help either.
ReplyDeletewow hanh u just lost all my respect
ReplyDeletecant believe u think like that
people all over the world get results beside in gyms and my workout doesnt suck.Just because people go to planet fitness doesnt mean they cant get results planet fitness have majority of the equipments there. only thing they lack is Olympic barbell.Pizza is only once a month and its not all day thing plus most people dont do it n they have stop doin pizza for awhile now. everybody drive there and not everyone can get home less than 15 min specially in the town i live in so a candy can give u a little energy till u get home.Planet fitness like their commercial suggest is not for meat heads like u. its a judge free zone.plus theres alot of people there have a better physique than u and they go to planet fitness. People in their 200 lbs with little as 8% of bodyfat. we also got a great trainer there unfortunately he charges lol.
Yeah they sure brain washed you buddy. What you put in your body is very important. Even a piece of candy. You lack understanding of discipline and hard work. If you can't get home in 15 minutes.. thats the reason you pack your food. If you're not getting results.. its usually you're not learning something and you might want to make adjustments. Since people have better physique than me, go ask for their help.
ReplyDeletelol im not brain washed nor they try to do so
ReplyDeleteu can get a great workout without gym
street workout on youtube is probablly a great example and a candy is not goin to flip my diet upside down lol
after workout im usually not in the mood to eat solid food due to the fact im thirsty. thats why after workout i go for whey with water than a bannana which contain 90% water, after an hour than i eat solid foods.
i do ask ppl from all over
lol not just u
i get advice from all over the place
some times its good sometimes its bad
for example this guy who i kno in my gym have been training for 20+ years
when i asked him about diet he told me to consume more than 300g of protein
which i strongly disagree.u only need at least a gram for every lean muscle tissue why over do it on protein. but adivce on training he gave me i totally agree. i also get good advice from youtube member name scooby1961 he have been in training for 30+ years now n hes still in great shape.Hes advice is probably the best i have ever heard. so that also answer ur not learning somethin n makin adjustments. lol this is turnin into arguement which i didnt attend to ater u insulted me n ppl who goes to planet fitness