Desperate and Need Help

Training Bodybuilding
21

Alright my workout is as follows:

Bent Over Row 10,10,10
Squat 8,10,10
Deadlift 8,10,10
Bench Press 8,10,10
Close-grip Bench press 8,8,3
Bicep Curl 8,8,3
Shoulder Press 8,10,10

I understand that frequency has to do with how often you exercise the muscle groups but my point was that during each workout I go nearly to failure but not quite.

My daily food intake would go pretty much liek this:

07.00 Breakfast
4 Egg whites, 1 whole egg
some cottage cheese
about ? cup of oats
skim milk

09.30 snack
50-100g peanuts
and maybe some milk or something

12.00 Lunch
this varies… but usually something like:
a few handfulls of rice or potatoes or a plate full of pasta,
a few hundred grams of beef or turkey. I just generally eat until I am completely full or feel like puking.

15.00 snack 2
some more carbs, and more meat. about the same size as lunch.

17.00 snack 3
peanuts and milk. maybe some meat and fruit.

19.00 snack 4
peanuts and milk. maybe some meat and fruit.

21.00 straight before bed
peanuts, milk and cottage cheese. I make sure that I am full.

22

The first thing that strikes me is that nowhere in there are you mentioning vegetables. Eat your veggies. No exceptions! Also maybe you should think on cutting back on some of the milk. I think its great when on a major bulk and for someone your age it shouldn’t be a huge problem but it seems that your consuming ALOT of milk.I think more solid food would be better suited. Also make sure your getting your healthy fats.

Secondly,please try one of the programs on this site. The total body volume you have in that workout is crazy.

23

[quote]K-Narf wrote:
The first thing that strikes me is that nowhere in there are you mentioning vegetables. Eat your veggies. No exceptions! Also maybe you should think on cutting back on some of the milk. I think its great when on a major bulk and for someone your age it shouldn’t be a huge problem but it seems that your consuming ALOT of milk.I think more solid food would be better suited. Also make sure your getting your healthy fats.

Ok, thanks.

Secondly,please try one of the programs on this site. The total body volume you have in that workout is crazy.

[/quote]

24

[quote]gobbledigook wrote:
Alright my workout is as follows:

Bent Over Row 10,10,10
Squat 8,10,10
Deadlift 8,10,10
Bench Press 8,10,10
Close-grip Bench press 8,8,3
Bicep Curl 8,8,3
Shoulder Press 8,10,10[/quote]

Holy bejebus that’s lot of work in one day. And you do this twice a week? I question your intensity if you can actually do all of those reps each time. And why start with bent over row?

Highly doubtful you ever actual approach physical failure given the set/rep scheme you use. Also- you’re a beginner you don’t even know what failure is. Failure is not just getting tired and not being able to do another rep.

As other posters have said. Try an actual program and quit winging it. Your results are based on 50% planning and 50% execution. (See I can get all philosophical and shit like D too)

[quote]My daily food intake would go pretty much liek this:

07.00 Breakfast
4 Egg whites, 1 whole egg
some cottage cheese
about ? cup of oats
skim milk[/quote]

What is the point of the skim milk?

[quote]09.30 snack
50-100g peanuts
and maybe some milk or something[/quote]

Quit calling it a snack.

[quote]12.00 Lunch
this varies… but usually something like:
a few handfulls of rice or potatoes or a plate full of pasta,
a few hundred grams of beef or turkey. I just generally eat until I am completely full or feel like puking.[/quote]

Why would you eat until you feel like puking? Is there a reason for that?

If you eat lunch until you feel like puking, how are you ready to eat the same exact amount 3 hours later?

[quote]17.00 snack 3
peanuts and milk. maybe some meat and fruit.[/quote]

Maybe? Why is it you eat so many peanuts and drink so much milk? Especially if it’s skim milk. What do you thnk that is doing for you?

[quote]19.00 snack 4
peanuts and milk. maybe some meat and fruit.[/quote]

Holy crap with the peanuts and milk. Do your parents work for Planters?

[quote]21.00 straight before bed
peanuts, milk and cottage cheese. I make sure that I am full.[/quote]

Ok seriously you need to read up on nutrition. I saw the word fruit once, preceeded by a maybe. I didn’t see any vegetables at all.

Honestly I couldn’t pinpoint one weak spot for you right now, as everything your doing is weak. Your training is misguided and not intense, your nutrition sucks, and your attitude about it (“I’ve read everything but I still don’t know what to do”) sucks big time.

How serious about this are you?

25

You have a lot of “Maybe’s” in your nutrition plan.

Maybe I will eat or maybe I wont?

Write out your meals and stick to it. If its in concrete and in front of you its a lot harder to waiver.

Dedicate yourself!

26

[quote]Mys7icaL 0n3 wrote:
So you think I should up my caloric intake with clean foods and continue to lift hard?

Do you think I should incorporate any cardio in order to further minimize fat gain?

Thank you so much for your continued help.[/quote]

I can’t imagine 2500 calories a day being enough for someone who’s 170 lbs to add muscle mass. I’m 5’5" 130 and I eat close to 4000 calories a day. How your waist and abdomen look is partly influenced by the size of your chest because the two are right next to each other. If you add some muscle mass to your chest, your pecks will stand out more and it will look like your abs do not stick out so much.

27

[quote]Bonn1997 wrote:
How your waist and abdomen look is partly influenced by the size of your chest because the two are right next to each other.[/quote]

Holy shit they are?

I think this guy may actually be concerned with how big they actually are, not just how big they appear to be. That’s like saying if you wear a tight shirt it will make your muscles look bigger, so always wear a tight shirt and you won’t need to go to the gym.

28

[quote]Bonn1997 wrote:
Mys7icaL 0n3 wrote:
So you think I should up my caloric intake with clean foods and continue to lift hard?

Do you think I should incorporate any cardio in order to further minimize fat gain?

Thank you so much for your continued help.

I can’t imagine 2500 calories a day being enough for someone who’s 170 lbs to add muscle mass. I’m 5’5" 130 and I eat close to 4000 calories a day. How your waist and abdomen look is partly influenced by the size of your chest because the two are right next to each other. If you add some muscle mass to your chest, your pecks will stand out more and it will look like your abs do not stick out so much.
[/quote]

You must have the metabolism from hell. I feel sorry for you if you have to eat that much at 130. You’re gonna hate your food bill at 200 :).

29

I eat peanuts because its fat and because they are high on calories. And I have them with milk because i like the taste. Ok I need to eat more vegetables.

Thanks for telling me what I need to improve, but what would you recommend I do? I honestly believe this food is healthy. Is my problem with a lack of vegetables and calories?

Right now I am quite confused.

30

Oh and also, I am about to start Waterbury’s TBT. Is this a good move?

31

[quote]gobbledigook wrote:
I eat peanuts because its fat and because they are high on calories. And I have them with milk because i like the taste. Ok I need to eat more vegetables.

Thanks for telling me what I need to improve, but what would you recommend I do? I honestly believe this food is healthy. Is my problem with a lack of vegetables and calories?

Right now I am quite confused.[/quote]

The biggest problem I have with your menu was that you just ate the same damn thing all day. That’s a recipe for failure. Basically you need more variety in your fats and proteins.

If you’ve read everything you can on this site about nutrition, then you shouldn’t be confused. Which is my point. You may have read it, but it hasn’t sunk in. Re-read it and actually learn it. JB’s 10 rules are good. You’re pretty close to those.

And yes you need more fruits and vegetables. You don’t need them to gain muscle, but you need them to be healthy and to balance out. One of JB’s rules is to get all of your carbs from fruits and vagetables. This is a good rule, but a little overkill unless you are cutting.

You’ve got some good complex carbs in your diet, so keep up with those, but add in some fruits to up your cals cleanly.

[quote]gobbledigook wrote:
Oh and also, I am about to start Waterbury’s TBT. Is this a good move?[/quote]

Excellent! One of the best programs on this site.

Good choice.

32

[quote]eengrms76 wrote:
gobbledigook wrote:
I eat peanuts because its fat and because they are high on calories. And I have them with milk because i like the taste. Ok I need to eat more vegetables.

Thanks for telling me what I need to improve, but what would you recommend I do? I honestly believe this food is healthy. Is my problem with a lack of vegetables and calories?

Right now I am quite confused.

The biggest problem I have with your menu was that you just ate the same damn thing all day. That’s a recipe for failure. Basically you need more variety in your fats and proteins.

If you’ve read everything you can on this site about nutrition, then you shouldn’t be confused. Which is my point. You may have read it, but it hasn’t sunk in. Re-read it and actually learn it. JB’s 10 rules are good. You’re pretty close to those.

And yes you need more fruits and vegetables. You don’t need them to gain muscle, but you need them to be healthy and to balance out. One of JB’s rules is to get all of your carbs from fruits and vagetables. This is a good rule, but a little overkill unless you are cutting.

You’ve got some good complex carbs in your diet, so keep up with those, but add in some fruits to up your cals cleanly.

gobbledigook wrote:
Oh and also, I am about to start Waterbury’s TBT. Is this a good move?

Excellent! One of the best programs on this site.

Good choice.[/quote]

Thanks for your reply. I know that my diet is rather monotonous and that’s something I need to work on.
I feel like I’m going in more or less the right direction now.

Thanks again.