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