Workout/Food Regime

[Aruffell]

Hi guys and girls.

I am in need of a decent workout regime and food plan.

I used to do a 3 day split between the week, working on various aspects of my body, but i lost my workout plan with my aim still to bulk up.

I am currently at 10st 4 and am 6ft tall. I used to be 9st and bulked up to 11st but came down ill and lost a bit again.

This is the food plan that i had before so feel free to tinker with it -

http://www.blade-uk.pwp.blueyonder.co.uk/food/food.html

If some experience people could give me some info on how to get some more muscle and progress from where i am now, that would be great, ideally i would like to be around 13st.

Many thanks,

Andy

 

[Styles]

Just the quickest of looks as I'm too tired but what's the need for the two reflex drinks on Monday and the extra 1000 calories compared to any other day?

IMO the diet should be more balanced and you could drop the carbs from 300 back to about 230 and have 70g more protein in there each day, altho personally I'd have my carbs at about 200 and protein around 200-210 for yourself, but that's just the way I do things. And if you weren't gaining mass i'd just up the carbs a little each week until you are, but I believe you will on that. It depends entirely on your activity level as well of course.

Buy some whey and supplement with it.

As for the routine you can either do HST which will be full body workouts 3 times a week or you can train a 3 day split, hitting say Chest/Tri's one day, Back/Bi's another and Legs/shoulders another.

Which would you prefer?

I'm sure there's plenty I've missed but I don't enjoy giving advice when I'm extremely tired as I don't quite trust that I'll write everything correct.

 

[Ste99]

Have the eggs and toast as your mid morning snack. You have loads at breakfast and then just an apple to last you til lunch.

Way too many calories on Monday even for bulking purposes. Protein intake is failry low IMO on the other days.

I can't remember the calculations at the top of my head its something like this but wait until you get clarification off someone else:

You are around 145-150lbs then I think, so daily calories should be

145 x 12 = maintanance level

+ 500 calories for bulking.

= 2,240 approx calories a day.

daily protein intake should be around the 220 mark. cant remember carbs and fats etc though sorry

 

[MTA99]

daily protein intake should be around the 220 mark. cant remember carbs and fats etc though sorry

If you take the total cals as 2240 and set the protein intake at 220g then the get the following:

Protein: 220g = 880cals -> 40%
Carbs: 170g = 680cals -> 30%
Fats: 85g = 680cals -> 30%
Totals cals = 2240

Or if you take Styles advice to set carbs about 200g (keeping protein at 220g) you get the following:

Protein: 220g = 880cals -> 40%
Carbs: 198g = 793cals -> 35%
Fats: 71g = 566cals -> 25%
Total cals = 2240

 

[Styles]

Right, more awake this morning. Looking at what I've wrote last night I'd raise the carbs and lower the fats substantially. For bulking carbs are king imo. Your post workout shake/snack is going to contain a lot and the meals throughout the day will be balanced.

Protein: 220g
Carbs: 250g
Fats: 48g
Total cals = 2240

 

[Aruffell]

I don't normally have much time for breakfast, so what would you say the most vital thing to eat then is?

Andy

 

[Jeffstar]

I don't normally have much time for breakfast, so what would you say the most vital thing to eat then is?

Andy

Oats, boil them up the night before if you like (i don't mind them cold) and a protein source.

 

[Styles]

If you don't have time for breakfast have a whey protein shake with oats in. Blend the oats first. Have this with water and you're good to go.

 

[Chong Warrior]

This is the food plan that i had before so feel free to tinker with it -

http://www.blade-uk.pwp.blueyonder.co.uk/food/food.html

Who put the values in there? Some seem very strange to me.

Example:
Eggs x2 = 300kcals 13g Protein 27g Fat
What kind of eggs are these? I have 2x eggs and they look like:
Eggsx2 = 164kcals 14g Protein 12g Fat
That's a pretty big difference, what are you doing adding 15g of butter?

Another one is the Reflex drink, are you having a 100g serving of this? Why have it at breakfast and then have just an apple at 10.15am? Cut the serving in half as 100g is too much and a waste, just have 50g servings and have one at 10.15am along with your apple.

What kind of bread are you having? 4 slices = 270kcals? I've never seen bread so low, those slices must be tiny! Most bread are about 100kcals per slice on average.

Why all the skimmed milk? are you looking to gain weight? then drink full-fat milk.

Your diet is too low in fat!!

I'm currently cutting and eating as little as 2500kcals a day, I still manage around 80g-100g of fat per day. Don't make the mistake of cutting out your fats.

 

[Styles]

What does your diet look like Chong?

I.e. in terms of cals, pro, carbs, fats.

I like to keep fat at around 50g personally, but right now this is working for me and I'm sure there will come a time when this must be changed so I'd be interested to see how you make up the days intake.

 

[danoliver1]

When i wanted to gain weight lots full fat milk did it for me, my poo turned white
cos i drank so much went from 9.5 st to 13.5 st over a 5 year period.

 

[Chong Warrior]

What does your diet look like Chong?

I.e. in terms of cals, pro, carbs, fats.

I like to keep fat at around 50g personally, but right now this is working for me and I'm sure there will come a time when this must be changed so I'd be interested to see how you make up the days intake.

My diet is varied, the only thing I eat that's the same everyday is my final meal (tuna omelette) and my bedtime shake (mpc, whey, flax, fish oils). So my macro's also vary but they're roughly:

Based on 2500kcals:
Protein: 260g-300g
Carbs: 150g-250g
Fat: 70g-100g

Protein is always the same no matter how many calories I'm eating. Though higher cals I very rarely eat less than 300g. Fat stays fairly constant, though I will eat upto 150g when bulking. It's mainly carbs that I manipulate and change a lot.

Fat is essential for hormones and all kinds of other stuff, too little fat and you risk messing it all up. I found I was always picking up niggly injuries and my energy levels were all over the place when I ate a low fat diet, non of those problems now. Only downside I'd say is I get more spots as my skin is more oily.