K peoples rate my diet routine

Discussion in 'Fitness & Nutrition' started by MWHC22, Oct 22, 2006.

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  1. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    Haven't posted in a while in here....i worked my ass off over the summer and never worked out. Im starting again heres what i got going so far.

    6'0 1/5" ~184 BF=~16%

    daily intake of ~3,600 to 4,000 calories
    consiting of ~48% carbs, ~40% Protein, and ~12% Fats
    Protein Roughly equates to 180 to 200+ grams of protein per day

    Routine:
    M-W-F = full body with 1/2 mile warm up jog. including....

    squats and/or leg sled
    Calfs
    Bicep DB curls
    Shoulder press
    Flat BB bench
    Lat pulldowns
    skullcrushers for the tri's
    abs

    and usually i add in incline or decline bench and another lat/back. but if im tired i won't.

    I do weights heavy enough where i can do 2 sets of 10 and then fail somewhere between 7 and 9 on the third set. If i make it to 10 on the third set i add weight next time and sometimes do a half 4th set.

    Most days im wrecked after this workout and it takes roughly and hour. I don't usually walk to the water...i just bring a bottle with me to each spot to speed things up.

    then on random days here and there when i have time I rock climb...run...train Martial arts....or other activity.

    What says OT F&N about my plans. My goal is athletic fit..kinda like mens health cover look. My scrawny ass needs to gain some mass.
     
  2. Vito_Corleone

    Vito_Corleone New Member

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    Less carbs, more fats and/or protein.
     
  3. AaronOC

    AaronOC Guest

    why so little fat?
     
  4. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    Is that a small amount?! I thought it was average....I know guys who work out alot or body build that won't even eat candy becasue its sugars and fat....or they won't eat a dinner roll with a meal becasue its too many carbs.

    They look good eating that way....but im not gonna stop eating carbs just to get lean....ill just run more or swim alot or something if i want to get lean.
     
  5. AaronOC

    AaronOC Guest

    about 25-30 of your diet should be fat
     
  6. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    for reals!!!!!??!?!?!?! Thats prolly not gonna happen for me. Id have to eat like a bottle of ranchsauce on a choclate cake per day to get that much.

    I think those numbers are unpossible.....besides that....i dunno if i believe thats good...that sounds way too much. I don't want a gut.... :ugh:
     
    Last edited: Oct 22, 2006
  7. gtpjim

    gtpjim New Member

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    FAT MAKES YOU FAT :eek2:
     
  8. LancerV

    LancerV Something Happened OT Supporter

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    :ugh:
     
  9. Travis286

    Travis286 New Member

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    get some olive oil
     
  10. Kotu

    Kotu OT Supporter

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    yeah there's something wrong with your calculations
     
  11. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    tis true....im not a rocket scientist but....

    .40*4000 calories = 1600 calories....and thats about it.

    I don't know how to convert grams of protein into calories but 1600 seems about right to me.
     
  12. LancerV

    LancerV Something Happened OT Supporter

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    1600/4!=160-200
     
  13. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    what should i eat?....im always starving if i don't eat that much at least....i want to gain some mass....so im eating alot. :dunno:
     
  14. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    hmmm......maybe i am eating more protein than i thought then. :dunno: i kept track of an average day of eating for me and just wrote down what all the packaging said....maybe i wrote it down wrong.
     
  15. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    then why does everyone tell me to gain mass first and cut the fat off after i build the muscle?....it seems like it would be harder to gain mass when i don't eat as much.
     
  16. LancerV

    LancerV Something Happened OT Supporter

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    Because one you just gain more fat
     
  17. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    my metabolism is already high though anyway....when im not working out or being active i eat like 2700 calories at least anyway. I def won't get a gut eating as much as i am now. im just eating healthy and alot of it.


    schwoa that seems like it might be hard....right now im the heaviest ive ever been in my life. its really hard for me to bulk. Id be excited as hell just to bulk to 200 and cut down to like 190.
     
  18. evolude

    evolude OT Supporter

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    i would rethink bulkin to 220... it doesn't seem like u have enough lean mass at 170 (judging from strength) even.
     
  19. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    me too....as long as im active 3 to 4 times a week for around an hour....i need to eat 3000+ just to maintain body wait at around 175 or so. I too was really scrawny....145 or so. It took me three years to break 170 eating a shit ton....then i stopped being active for over a year and gained some fat and lost some muscle.
    like a year and a half ago i started working out again...i dropped to like 160 in about 2 months and then built back up with muscle to 180ish....im at around 184 currently with a little fat that goes away in a week or so if i drop below 3000 calories per day.

    its slow going to build up this slowly...but it saves me cutting weight time when i get to where I want. Ill report back with further progress in the future. :bigthumb:
     
  20. PurEvl

    PurEvl going out gassed and not half assed...

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    because thats how it is in f&n...kid a 184 at 6'0...he would grow from 2500 cals and as he grew he would increase..but nah...lets just shove 4k in and have 16%bf at 180....16% would be could if you weighed 340
     
  21. PurEvl

    PurEvl going out gassed and not half assed...

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    is that you in your av?
     
  22. PurEvl

    PurEvl going out gassed and not half assed...

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    oooohhh....nice save...+5

    I see what you did there :squint:

    Took me out before the game...touche little one...touche
     
  23. evolude

    evolude OT Supporter

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    ok, it took u 7 months to gain 23 lbs. and if u can keep that rate up, it'll take roughly 15 months to get to 220.

    let say you gained 15 lbs. of lean muscle during that time, it'll put ur bf% @ 26%, lol.

    clear as mud?
     
  24. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    no home gym?!?! anyway as i said before...even if i am sitting on my ass all day for weeks...i still eat like 2700 cals per day. I lose weight if i eat less than 3000 when im being active.
     
  25. PurEvl

    PurEvl going out gassed and not half assed...

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    eat 9k...works for steveo
     
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