Critique Please!!

I’ve posted a fair amount, and I have some questions as well as some ideas.

I’m 20 years old, and have been lifting since I was 17. Seriously for the past 2 years. I’m 6’4, 210. I bench 200, squat 225, DL 300. My numbers are low, and it’s disappointing. I’m of decent size, not huge, but not bad. I want to be much larger. I feel that at 240ish, with a low BF I would be pleased, and could stick to maintence. But that is a ways off, so I need some help achieving this.

Currently my workouts are basic. Bench, pull ups, dips, close grip, DL, squat, curls, skull crushers, nothing fancy, I workout in my basement, but also have a gym membership for the times I want to use some cable machines or just get out of the house.

My real problem is my diet. I tend to go to bed really late, 3-4 am, get up at 1-2 in the afternoon, eat nothing, go to work, eat some poptarts in the break room, come home, pig out on meats, veggies, and pastas. I realize this is far from optimal and it’s prevented me from growing. It pains me to think of how much more I would weigh if I had been following a strict clean massive diet all along.

Now, here is what I propose, hopefully you can give me some tips on how to tweak this. Props to Dwain for posting this in another thread:

Upon Rising

  • 1 x tspn Creatine
  • 1 x tsp L-Glutamine
  • 1 scoop of Maltodextrin
  • Blend all in water

Meal 1

  • 2 x egg yolks and 6 x egg whites scrambled
  • 2 pieces wholemeal toast
  • Large bowl of rolled oats

Meal 2

  • 1 tspn of Creatine
  • Medium tin of tuna or chicken breast
  • 250g low fat cottage cheese
  • Baked potato or rice or pasta
  • Vegetables or salad

Meal 3

  • 1 tspn of Creatine
  • Chicken breast or lean beef
  • Baked potato or rice or pasta or wholemeal bread
  • Large salad or vegetables

Meal 4

  • 1 x 200g Danone flavoured yoghurt
  • or 2 x scoops Whey Protein

Meal 5

  • 2 scoops Whey Protein
  • 1 tspn of creatine
  • 1 tspn of L-Glutamine
  • 1 x Danone flavoured yoghurt
  • 1/2 later - TRAIN

After Training

  • 4 scoops of Maltodextrin
  • 3 scoops Whey Protein
  • 2 tspns Creatine
  • 2 tspns L-Glutamine
  • Blend all in water

Meal 5

  • Lean beef, chicken, or fish
  • Baked potato or rice or pasta
  • Vegetables or salad

Meal 6

  • 2 scoops Whey Protein
  • 1 tspn L-Glutamine
  • 1 Danone flavoured yoghurt
  • Blend in water

According to this, I would be getting 3400-3600 cals a day, but I would include another meal, to bump it up to 4000. On top of this, I would start OVT, as I need to increase my strength, if I want to LOOK bigger. I can lift all I want, but if I’m benching 165 for reps, my chest is just not going to get huge. I plan on running this for a few weeks, then going on another “cycle” of M1T. Granted that is just a side note, and I want to get my diet under control before I start throwing supps into it.

So if my goal is to eventually reach 6’4, 240 with minimal fat gain (hey, I’m bulking, I can deal with some fat, but I want to turn into a big mutha at the same time) does this look like the way to do it?

FINAL NOTE: How much can having an “abnormal” schedule hurt your gains? I do get 8-10 hours of sleep, but it’s usually 4 am - 1pm, not midnight to 8 am, etc. Would it be wise to get on a more normal schedule?

Thanks, and I look forward to any critisism or comments I recieve.

Brandon “Just wanna get big” Hatz

If you can actually maintain that diet at your age and with your probable income, good luck to you! In all seriousness, I’d be careful about splashing out too much on the ‘extras’ until you can actually committ to eating 6-8 times per day. It’s harder than it appears, at first, especially with your schedule.

Personally, at 20, I think you should be able to eat pretty much anything that’s well-balanced with high-protein 6-8 times per day and get some results out of it. Don’t go overboard on expensive add-ons.

I’d also recommend adding supplements one at a time so you actually know what is effective for you. You could easily waste so much money here if you’re not careful.

But go for it it can, and if you can afford it. If this doesn’t work your problems are likely in your gym routine(s).

Your sleep patterns aren’t ideal but quantity is probably the most important thing. As long as you’re sleep ‘properly’ duing these periods you should be ok, again, especially at your age.

Just my personal opinion.