I recently started Joe Defranco’s Westside for Skinny Bastards program with the intent of gaining 20 lbs of lean muscle and adding strength and explosiveness. I want to add 100 lbs to my max bench (220 to 320) 150 lbs to my max squat (370 to 520) get my 40 yard dash time down from 4.8 to as low under 4.6 as possible and get my vertical jump up from 30 inches to above 35 inches.
I know this all may not be completely relevant but I want to put my goals out as much as possible in order to get them to sink in as much as possible. I would like to know what Diet would be the best to be on during this time.
I weigh 185 now with about 16% bodyfat. I am nineteen years old. Here is what I do as of right now.
Breakfast:
1 cup of oats, something with at least 35 grams of protien (eggwhites, soy burgers, Glass of Milk Etc.) Multivitamin, 1300 mg flax seed oil (omegas 3,6 and 9)
Shake:
1 serving EAS protien powder (27 Grams protien), 2cups milk, 1 serving cottage cheese, 1 serving of peanut butter.
(BTW for anyone who hasn’t tried this shake it tastes amazing.)
Lunch:
I try to have a blend of complex and generic carbs with at least 30 grams of protien and I have another 1300 mg flax seed oil pill.
Before workout:
Try to have some fruits and some rice with at least 30 grams of protien.
After workout:
Pretty much the same as before workout but I try to have 50 grams of protien
Dinner: 30 grams protien and essential fats. try to stay low on the carbs.
During the day I snack on baby carrots, nuts and soybeans.
I would like some advice on whether what I am doing now i enough and also what other supplements should I add to this. I am on a low budget but I am looking to invest in a good post workout shake and also get either spike or Power Drive so if anyone has an opinion of one or both of those I would love to hear it. Also my uncle takes creatine and it has worked really well for him. If anyone has any info on that it would be great.
If you’re poor, stick with buying solid food and you’ll be fine. When is dinner time and when do you go to sleep? If there’s a gap of a couple hours, get one last meal at that time (cottage cheese/scoop or two protein powder/etc).
How do you feel during the workout? If you’re sluggish at all, try replacing some of those carbs with fat pre-workout.
Thanks for the help guys. When you say that the multivitamin plus fiber is a no no what exactly do you mean (you don’t have to go into too much detail) and when would you recommend I take it?
Breakfast �?? Met-Rx shake with 1 tablespoon of olive oil mixed in (Mix this in a tupperware shaker and drink it on the bus. This should take you 20 seconds to make. And don�??t worry; the olive oil doesn�??t ruin the taste of the shake.)
Snack �?? Zone bar, Grow! bar or MoJoe Energy bar (coming soon). (Eat this in the hallway in between classes before lunch.)
Lunch �?? Peanut butter & banana sandwich on whole wheat, 1 container of InStone high protein pudding, 2 small cartons of skim milk (I recommend buying the InStone pudding because it doesn�??t have to be refrigerated and it�??s a convenient way to get an extra 20 grams of protein in your �??brown bag�?? lunch that you have to store in your locker. Most schools sell skim milk cartons so you can buy that at school.)
After school �?? Turkey, roast beef or grilled chicken sandwich with lettuce, tomato & mustard on whole wheat or rye bread. 1 bag of baked chips. 16 oz. of water.
Post-workout �?? Met-Rx shake with 2 rice crispy treats
Dinner �?? Eat whatever your mom/parents cook�?�and eat lots of it!!! (Unfortunately mom & dad pay the bills, so you�??re going to have to eat what they want for dinner. In this case, it�??s better to be a skinny bastard than a fat bastard. You can probably get away with eating anything, so don�??t worry about it�?�just eat a lot of it!)
Before bed �?? Met-Rx shake mixed with 1 tablespoon of olive oil
[quote]golanhalley wrote:
Thanks for the help guys. When you say that the multivitamin plus fiber is a no no what exactly do you mean (you don’t have to go into too much detail) and when would you recommend I take it?
Thanks[/quote]
Oats are high in soluble fiber soluble fiber tends to Trap thing and shuttles it out of you with your stool. Taking things like your multi and worse your fish oils with a High soluble fiber meal your risking just shitting some of it away