For the gym rats

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Got all my diet and training routine sorted now, from nutritionist and personal trainer. Routine is quite different than what im used to, but it looks good. Best of all diet actually looks ok and quite tasty.
Really looking forward to starting, just got to do some shopping and get a few supplements in, and then start asap.
 
S7yl3s said:
I'd be very interested to see you post the diet that was recommended by the nutritionist.
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Meal 1 - 6 eggs fried (2 yellow)
- 75g musli or oats

Meal 2 - 150g Chicken Breast or tuna
- 50g wholemeal pasta or basmati rice
- low fat mayo, salad selection and 5ml flax seed oik

Meal 3 - 35g whey
- 50g oat powder or weetabix
- 5-10g penut butter

Meal 4 - Wholemeal pitta bread + Apple
- Tuna
- Vegetables

Train

Meal 5 - 40g whey in water
- 3g leucine
- 60g oat powder or 3 weetabix

Meal 6 - 150g lean red meat
- 2 smal sweet potatoes
- Selection of vegetables

Meal 7 - 30g mixed seeds and nuts

Meal 8 - Whey in milk with 5ml flax oil
 
GeZ said:
How are you getting on with this Nitro? Is it a larger intake of food than what your used to?
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It is going well so far, i am quite enjoying it actually. It is a larger intake of food than over the last few motnhs because ihave just come off a cut. But i am still very hungry, i do have a HUGE appetite, but i cant eat huge because i will put ona lot of fat, and im trying to lean bulk a bit more rather than flat out bulk.

I have just ordered some liquid egg whites of myprotein, so that should make the first meal a lot easier and a lot more conviniant.
 
Chong Warrior said:
Hope you didn't do any damage but... thankyou for that post ROFLMAO :D :D

I like the look of your diet, looks very well thought out and well balanced. Though it would kill me to throw 4 yolks away! Is that done just to keep the calories down?

I do think the 3g of leucine could be a bit of a waste though. I believe it's much more beneficial either just before a workout or during, I drink a mix of bcaa's and leucine while I train (yes I know bcaa's are 50% leucine, I just like to make them even more potent). Best performance supplement I've ever used :)
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I like the diet to, its quite a nice diet to eat, yeh it is just to stop adding unnessesary calories because im trying to keep my BF down as i bulk.

I think it is a brilliant supp to, I have changed my training routine and its very very hard and im so physically drained after them, and i have been expecting to be really aching, but i only ache slightly after taking my PWO with the leucice added in.

The egg whites are very cheap, and it just makes things easier for me at 5 inthe morning, far more conviniant for me.
 
Heaven Can Wait said:
No its not. not at all.
Squatting works the exact same muscles, only upper body as well.
Incline doesn't, works top of the chest mainly, I do high and wide after a flat session so incline isn't needed.
When i hit quads i squat and finish it off with some smaller exercises, but doing squats and leg press in the same session is stupid, same goes for swapping squatting for leg press.
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Everyobdy has a different way of doing things, and people may benefit from doing leg press rather than squats. Maybe some people use leg press as a primary exercise while they are learning how to squat properly, and some people may have trouble with lower back and knees so choose to leg press as not to aggrivate injuries.
There is also nothing wrong in swithing it up a bit and doing leg press rather than squats for a while, shock the body a bit. if it works for you and you gain from it there is nothing wrong with it.
So just because someone doesnt share your views on things doesnt mean its "stupid" everyone has their own methods that work for them. Would you call 8 time mr olympia "stupid" because he does leg press, no you wouldnt because it clearly works for him.
 
Current weight is around 15st 8 i think, not entirely sure. I would like to be a good 17st+ by december but try and keep the same bodyfat as I have now, well ideally would like to be a couple of % less.
 
daztrouk said:
Can anyone recommend a good energy bar? I train (american football) for 4 hours at a time. We have regular breaks (every 45 minutes or so) and need some kind of boost to energy. Previously i was eating snickers bars.
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Snickers aint really the way to go ;). Maybe taking a protein shake and add some glucose in would be an option?
 
Embarking on a new routine on tuesday. So looking forward to that, old routine done me well, had a decent sesh on the deadlifts thursday. Havnt done my one rep max lately so will have to try that at the end of my new routine. Hit 180k for 8 on my final set, so thats not to bed. Also hit 140k X4 on bench tuesday, so thats going decently well, still would like more, hopefully this new routine will get me up to where i want to be.
 
A2Z said:
whats the new routine? :)
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Day 1 – Monday – back and triceps

• Deads 8/6/4
• Chins 3 x RF (reasonable failure)
• Seated cable row 10/8/6 (wide grip)
• Skull crushers 10/8/6
• Close Grip Bench Press 10/8/6

Day 2 – Wednesday – chest and biceps

• Incline BB bench Press 10/8/6
• DB flat press 10/8/6
• Wide weighted Dips 3 x RF
• EZ bar curl 10/8/6
• DB bicep Curl 10/8/6

Day 3 – Friday – legs and shoulders

• Squats 10/8/6
• Squats 3 x 20 (wider stance)
• SLDL 10/8/6
• Standing shoulder military BB press 10/8/6
• Seated DB shoulder press 10/8/6
 
Done a bit of raw deadlifting yesterday and quite suprised myself. Hit a very easy 160k x8 180x6 and 210k X1 grip was fine until i hit the heaviest set, i could have got 4 reps out of it if i have used straps. But quite pleased, no belt/ no straps / no chalk, I think if im feeling good next week I might try and do a 1rm and see if I can beat my best of 230k, im actually feeling very confident i can hit 240k+ hopefully 250k
 
Currently going on a bulk for 9 months, and doing a 3 month cut afterwards, this is how im going to do it from now on. I will watch my bodyfat levels but not be overly concerned with them, and just purely focus on size and strength for this 9 months. Weighing in at 17st 4 at the moment, still small, but not 3 months in yet, so bit over 6 months to go.

So thats how im going to be bulking from now on.
 
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Tried a new squat routine yesterday, I had to lay down in the gym for 10mins after it, haha.

2 X Warm up sets

3XWorking sets, 10, 8, 6 pyramiding up the weight.

then

1 heavy set of 10 reps close stance squats

the 4X10 (same weight, and still close stance) with 10seconds rest between each set.

Hard is an understatment, felt good at the end, and my legs feel lovely today :D
 
Chong Warrior said:
I feel you buddy, I've buggered my knee. So no leg work for me, NO SQUATS!!!! for about 2-3 weeks at least. No deadlifts, no football either :(

Just hope it gets better this week as I'm off to Creamfields on Saturday and I thoroughly plan on boogying the night away until 6am :) I don't even want to think about not being able to :eek:
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Its a nightmare being injured, and because i had the op at the very bottom of my back i have to completly avoid swats and deads for about 6-8 weeks :mad:

Hope u get back into it soon mate
 
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