Need help with routine, diet etc.. and *progress pics*

Discussion in 'Fitness & Nutrition' started by kopetzki, Sep 26, 2005.

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  1. kopetzki

    kopetzki Banned

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    I've been using the same routine for the past 6-7 months now and am getting really sick of it. What i would do is this:
    Mon: Chest-Tri
    Tues: Back-Bi
    Wed: Legs-Calf
    Thur: Shoulders-Traps
    Fri: Bi-Tri-Forearms

    I guess i'm just trying to change up the monotony in the days and exercies i do. Maybe some stuff i haven't done or thought of before.

    I've been lifting on and off for the past year and a half but have gotten seriously into it the past 6 months. I stopped drinking alcohol and sweets, sodas etc.. and going out at night. I'm usually at home and in bed by 10 even on the weekends i try to get at least 10 hours of sleep.

    Here are some pics, this is me in january of this year:
    [​IMG]

    And this was take today:
    [​IMG]

    [​IMG]

    I'm 6'4 and 220-225 right now, in the january pic i was about 195-200, also what bf% do you guys think I'm at right now? im thinking somewhere in the high teens low twenties. I'm trying to bulk up to 230 during this winter and maybe be at 240 by the end of spring. Should i add more meals to my diet, i eat as follows:

    9am - Bagel with lots of peanut butter and 2 glasses of skim milk

    11am - chicken wrap with lettuce etc.

    1pm- whatever is for lunch at home, some kind of Bosnian food, lots of meat not sure about the nutritional value

    3pm - 2 scoops of protein in a big bowl of SpecialK cereal, tastes good

    4.30pm- employee meal at my job, some kind of chicken, fish etc, they feed us pretty good at my restaurant

    4.30-10pm i usually can't get any food since im working as a server and will get in trouble if Im caught eating at the job

    10pm - 3-4 chicken breasts with 2 cups of cottage cheese and 3 slices of wheat bread

    I guess im just looking for input on my nutrition and training, I would really appreciate it if i could get some new ideas on training routine and diet. Thanks F&N.
     
  2. jonno

    jonno New Member

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    prolly like 14-16
     
  3. Neo22

    Neo22 OT Supporter

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    Why that much protein in your last meal? WHy the carbs? WHy am I not seeing any efa's before bed bro?
     
  4. jonno

    jonno New Member

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    whats wrong with alot of protein before bed?
     
  5. kopetzki

    kopetzki Banned

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    i figure the protein from the chicken will digest in the first few hours of sleep and then the cassein from the cottage cheese will keep my body fueled for the rest of the sleep. Also what do you mean with lots of carbs? im not trying to cut them out all together plus the bread at the end of the night keeps my stomach feeling full. What are efa's?
     
  6. Neo22

    Neo22 OT Supporter

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    3-4 chicken breasts if you buy the right kind is in the range of 160g of protein. The cottage cheese before bed is enough as long as you get 1- 1/2cups around 40g protein. I don't see the purpose of carbs before bed. You don't need energy when you sleep. EFA's are like flax seed oil, fish oil, almonds, anything to slow the digestion of protein down even further.
     
  7. Neo22

    Neo22 OT Supporter

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    Do you really think he's going to be able to digest over 100g of protein before bed?
     
  8. T-R-T

    T-R-T New Member

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    is peanut butter an efa?
     
  9. therealdeal

    therealdeal New Member

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    Essential fatty acids
     
  10. Neo22

    Neo22 OT Supporter

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    natural peanut butter
     
  11. kopetzki

    kopetzki Banned

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    ok so maybe eat less protein before bed? I heard the body can only digest that much and the rest you piss out. Should i just set an alarm at night and then eat at say 2am and then go back to bed? Also when should i take those efa's? Is it only before bed or after like lets say any meal or so..
     
  12. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    thats so beyond anal man, and total minutia, have some protein before bed, and then you are done
     
  13. kopetzki

    kopetzki Banned

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    guess you are right, i had to look minutia up in the dictionary :squint:
     
  14. SteveO

    SteveO Guest

    sleeping and recovering/hormone release is more important than that meal
     
  15. jonno

    jonno New Member

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    meh. it can't hurt
     
  16. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    :rofl: man, i thought it was a comon word, I jocked it from christophers
     
  17. kopetzki

    kopetzki Banned

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    i've only been living in the usa for like 4 years, i run to the dictionary like 10 times a day :bigthumb:
     
  18. Neo22

    Neo22 OT Supporter

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    It can if he's trying to bulk while trying to keep fat off. Where do you think the excess protein goes if he is over maintenance>?
     
  19. jonno

    jonno New Member

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    that will just come with excess cals overall.. not from excess protein
     
  20. Neo22

    Neo22 OT Supporter

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    you don' tunders tand tha words coming out of my mouth
     
  21. jonno

    jonno New Member

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    you crunk nga?
     
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