So I’ve started serious lifting this past summer with the intentions, of course, to put on some muscle. I have a running background, and I’m skinny as hell (i was 119 this past summer when i decided to needed to do something about that)
My progress so far has been decent. I’m currently 132, employing a very clean diet with good supplementation, and using Waterbury (i heart you Chad) routines for my training.
I started with scrawny to brawny… and I’m now doing Chads HFT, currently in Phase 1.
My diet
Wake up, take BCAAs, 1/2 serving of Surge, and start workout.
Breakfast
1 cup egg whites
1 omega 3 egg
1 oz cheese
2 tablespoons salsa
1/4 cup mixed beans (lentil, chickpea, and kidney)
1/4 cup mushrooms
Roma tomato
2 cups spinach
1/2 cup (dry measured) oats
10 grapes
2 fish oils (om3ga3)
Multi+
1 Alpha Male
Snack
1/2 cup plain FF yogurt
1.25 scoops Metabolic Drive
1 teaspoon flax oil
2 teaspoons greens+
2 tablespoons mixed nuts (almonds/pecans)
10 small cranberries
1/2 cup water
1 cup calorie countdown FF milk
Lunch
5oz Chicken breast
1/4 cup mixed beans (lentil, chickpea, and kidney)
Cabbage, tomato, mushroom
Spinach salad
Vinegar
2 fish oils
1 beta-alanine
Snack
1/2 cup plain FF yogurt
.5 scoop Metabolic Drive
.75 scoop casin/gemma protein blend
1 teaspoon cod liver oil
1 tablespoon peanut butter
1 tablespoon cacao nibs
1/4 cup blueberries
1 cup calorie countdown milk
dinner
5-7 oz lean meat (chicken, bison, etc)
1 cup (cooked weight) quinoa,
1/2 cup yam
spinach salad
1 fruit (pear or banana)
pre bed
1/2 cup ricotta
1 scoop Metabolic Drive
2 tablespoons almonds
cinnamon
1/2 banana
1 cup calorie countdown milk
This might seem like not much to some of you guys, but I’m always full, and I’m slowly adding in more each week as i continue to grow.
At first I had trouble doing little cardio, but I keep it short and sweet now, using HIT, or simply use cardio as recovery for sore muscles.
What does everyone think of this so far, any suggestions would be greatly appreciated.