I would greatly appreciate any comments/critiques on my mass diet/training. There are a lot of smart guys and gals on this forum so thanks to all that chime in…
My stats are 5’9’', 25yrs, 156lbs, bf%12-13(readings from accumeasure). Bench 205, Squat 225, Dead 250 - my main goal is strength (as if you can’t tell from these miserable stats).
The totals for this diet are:
455-57c, 234p, 116f, equaling 3800kcal. I got these numbers using a cross between the Get Big diet and JB’s Massive Eating formula’s.
The following is what I eat on days I workout in the afternoon or later in the day:
1 Blueberry Oatmeal (from JB.com)
111c 54p 13f
- Some days eggs sub in for protien
powder.
1 shot spirulina
.5c 2p 0f
2 “Chanko”+ spinach+olive oil
85c 22p 9.5 fat
3 Protein/flax/Olive oil shake
(2 tbs flax, 2 tbs olive)
3c 23p 57f
4 PWO Shake 1 (During workout)
57c 28p 3f
5 PWO Shake 2 (Immediately after Wout)
59c 29p 2f
6 PWO Meal (60-90min post)
.5cp Granola+1cp Plain Yogurt
+.5Banana (50g)
58c 19p 13f
7 “Chanko”+spinach
(.5cp corn)
67c 22p 2.5f
8 Lean meat/fish + veg meal+flax
14-16c 33p 16f
1 shot spirulina
.5c 2p 0f
On days I am able to workout in morning the food and ratios are the same but:
1 PWO1
2 PWO2+spirulina shot
3 PWO MEAL
4 Chanko
5 Mass shake + Banana&Oats
(Same macro’s as BlueB oatmeal above)
6 Chanko
7 lean meat/fish+veg+flax meal
8 Protein/flax/olive oil shake
+spirulina shot
On days I don’t workout I make the Chanko meals bigger and bring in another lean meat/ veggie meal or shake.
I’ve tried to cover my greens w/spirulina, spinach and the mix veg (I either use standard mix veggies or california mix). I’m getting about 24-30g of fiber here.
The chanko uses TC’s recipe, and I make my own PWO shakes using JB’s formula of .4g Protein per Kg and .8g carbs per kg or as close as I can get it. My PWO shake contain sucrose,fructose,dextrose and maltodextrin with whey concentrate and hydrosylate. Creatine (20g) and ribose, d-pinotal as well as some others are also in my “home brew”.
I have currently finished my first 3 weeks of CW’s Anti-bodybuilding and am going on another 3 week cycle but switching the rep days as CW suggested. On bench/row instead of 10x3 I’ll do 5x10 etc. and this time I am going to use the arm option.
I do one day of cardio either Sat or Wed using a variation of Mahler’s HOC:
Jump rope 1 min
10 one arm dumbell snatches
Jump rope 1 min
10 dumbell squat thrust/high pulls
Jump rope 1 min
10 BEARS
Repeat twice.
Other supps I take are ZMA, B-complex, and 2g Vit C daily.
Thanks again for your advice and wisdowm, I really appreciate it.
In Iron.