Diet/Program Assistance

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey guys, just wanted to drop by and see if I could get some ideas as to what I’am doing right and wrong.

I’ve been following T-Nation for awhile now, reading up on as much as I can.

Right now I weigh in at 160 lbs. and am 6’3

I just wanna add mass, first things first though, whats my diet look like.

Well I don’t have anything planned out, since I’ am still fairly young, and my metabolism is high, I eat just about anything, within reason.

A sample of what my diet is would be like this

Breakfast: Bowl of oatmeal (1cup 1% milk, fruit)
Meal 2:Ham Sandwich, carrots, ranch dip water
Meal 3:Peanut butter and jelly sandwich wheat bread, milk, applesauce & cottage cheese
Meal 4:which is usually the school lunch x2 2% milk and fruit
Meal5:dinner most likely lean steak, porkchop, or chicken breast, veggies, potatoe and milk.

Usually after dinner I’ll eat some toast or make myself a peanut butter sandwich. Also if it happens I wont say no to some pizza or a burger here or there.

I know the main thing with gaining mass is the diet, I want to eat 4000 calories or more a day. If the diet I posted above is not sufficient someone please re-direct me.

I also know supplementin creatine, and protein is good, but right now my mother wont allow it.

I compete in track and field I run the 100m and 200. As a freshman this year, I ran varsity my fastest times were 11.2 and 23.8 respectivly.

I had a hard time though, I was gettin my butt whooped by guys who looked like they all weighed a good 20 or 30 more pounds then me.

This is the routine I am working with so far it is a 3 day split mon-wens-fri

Monday

Back Squat 4x6
Military Press 4x6
Skull Curshers 4x6
Lawn Mowers 4x6
Crunches 3x20
Leg Lifts 3x20

Wednesday

Push Ups 3x10
Powercleans 4x6
Bench Press 4x6
Upright Row 4x6
Crunches w/ bench 3x20

Friday

Deadlift 4x6
Bent Row 4x6
Step Ups 4x6
Lunges 4x6
Crunches 3x20
Leg Lift 3x20

My maxes so far have all been gym lifts so take them as seriously as you want.

Bench 135lbx9
Squat 205lbx1 ATG
Deadlift 255x1

I’ve been doing this program for about a week and a half, I think it is good but if you guys have any insight please feel free to tell me.

I feel as if I’am not training enough, if thats the case would you guys suggest that I up the weight I do or train ever day?

I also know that Joe Defranco has a good program, I was planning on giving that a shot if what I’am doing now dosn’t work.

Thanks for the help I appreciate it.

-Rob

2

You posted a lot of stuff there…

First off- how is the diet going for you? Are you gaining weight? If not, eat more. If you are, then you’re doing fine. It’s really that simple. I think you could afford more calories during the day, but with school and a strict mom I don’t see that happening. Try to throw in some good fats during the day, like almonds, sunflower seeds, or somethign else the school and your mother would approve of. Also, try and actually get more protein at breakfast.

Your training looks pretty good. Fairly well-rounded. It’s ok in the beginning to not feel like you’ve done much. That will come with time. Just make sure that you are putting in 100% of your attention to the workout and you’ll be just fine.

3

Thanks alot I know I asked for alot of help but as long as I keep up with my diet, or eat some more and kick my ass in the gym I’ll be good.

Thanks for your help

4

[quote]xb100 wrote:
I also know that Joe Defranco has a good program, I was planning on giving that a shot if what I’am doing now dosn’t work.
[/quote]
Westside For Skinny Bastards, Part 2:
http://www.T-Nation.com/findArticle.do?article=05-100-training

I recommend this one (part 2) instead of the “original” because it’s more running-specific. Use Friday to practice running your event, instead of doing strongman.

Xb, much love to you, but…you are a skinny bastard. Joe DeFranco had a dream about you the night before he designed this program. Start it as soon as possible.

[quote]A sample of what my diet is would be like this

Breakfast: Bowl of oatmeal (1cup 1% milk, fruit)
Meal 2:Ham Sandwich, carrots, ranch dip water
Meal 3:Peanut butter and jelly sandwich wheat bread, milk, applesauce & cottage cheese
Meal 4:which is usually the school lunch x2 2% milk and fruit
Meal5:dinner most likely lean steak, porkchop, or chicken breast, veggies, potatoe and milk.

Usually after dinner I’ll eat some toast or make myself a peanut butter sandwich. Also if it happens I wont say no to some pizza or a burger here or there.

…I want to eat 4000 calories or more a day. If the diet I posted above is not sufficient someone please re-direct me.[/quote]
Switch out the 1% and 2% milk for whole. Whenever possible, use wheat bagels for sandwiches instead of bread. 4,000 calories may be on the low side, but, start there, try it for a while. If you don’t see any gains, don’t be afraid to bump it up 500 calories at a time. Hard boiled eggs (eat the yolk) and nuts make great snacks.

Not a big deal at all. Protein would be convenient, but that won’t slow down your gains much at all.

Stick with it as is for another 3 or 4 weeks. Then jump to DeFranco’s Westside plan. Your current routine is good for bodybuilders, not so good for athletes. You are an athlete who wants muscle. What you’re doing now is “okay”, but there’s much better options out there. P.S. - You’re smart enough to include power cleans. This means you are halfway to awesome. :wink:

You’re doing fine, especially since you just started. Patience and consistency will pay off hyooge.