Need Advice. Provided All Info

Bigger Stronger Leaner Beginners
1

I am a beginner lifter and was wondering if I could ask you guys (and gals) some questions.

First, here is some info about myself:
I have been lifting for a month now.
I’m 6�??6�?? and was 230 lbs. when I started.
I’m now 237-239.

My diet consists of:
360 g. of Protein (chicken, beef, fish, eggs, yogurt, cottage cheese, casein and whey)
240 g. of Carbs (mostly from berries, veggies, brown rice, little fruit and oats)
110 g. of Fat (mainly from the fish, meat, eggs, EFAs, dairy and olive oil)
I believe my diet is pretty good as I have read almost everything on this site about how to create the correct diet.

I workout each muscle group two times a week, one day for strength and one day for functional/size). I am currently bulking, however, the muscle I have gained is coming on very lean, which I am happy about. I just moved into my new apartment and it has a gym, but the gym kind of sucks (it lacks some equipment) so I will need to find another one sometime soon.

Here are my questions:

-Does my diet appear to be okay from what I have described above?
-Is it okay that I workout each body part twice a week the way I do? My goal is not to become this huge bodybuilder, but to become strong and have an athletic build. Basically I don’t want to become ridiculously big, but I do want to become bigger.

My workouts consist of:
-a “pushing muscle” day for strength (low reps, higher weight) Here I work chest, shoulders, tris, quads

-a “pulling muscle” day for strength (same as above) where I work my back, bis and ham strings

-a “pushing muscle” day for size (8-12 reps, lighter weight) same muscles as the other “push day” some different exercises though

-a “pulling muscle” day for size (8-12 reps, lighter weight) same muscles as the other “pull day” some different exercises though

IT has been working so far but will it work in the long run?
I.e. My bench is up 50 pounds, my squats 70, my DL 100, and I can now do actual pull ups instead of using the machine.

Also, I have gained about 8 pounds worth of size. Any feedback you guys can give me would be awesome. I’ll also answer any questions you may have, thanks.

2

Diet looks good. And from the progress you’ve made in a month, I wouldn’t change anything. As long as you eat to support growth, and push yourself in the gym, that should work for a long time.

3

Diet sure from the limited info you gave sounds solid what is your peri workout nutrition like might lay out a typical day for us. ARe you reaching progressing to your goals with the diet??

Twice a week sure some people do more some less find what works for you. again are you progressing, recovering etc. Everything works for someone find what works for you. I personally right now work out my whole body three days a week and its going very well one day HEAVY, one light, one events. Its great for me might suck for you. as well as your goals.

Sounds like your making good progress again ant say much more with the limited info. Tell us what you do

Phill

4

Here is a typical day, how i get my nutrition, and when i lift:

360 g. of Protein (chicken, beef, fish, eggs, yogurt, cottage cheese, casein and whey)
240 g. of Carbs (mostly from berries, veggies, brown rice, little fruit and oats)
110 g. of Fat (mainly from the fish, meat, eggs, EFAs, dairy and olive oil)

Meal 1: Breakfast
Meal 2: Whey Shake
Meal 3: Casien Shake
Meal 4: Lunch
Workout: Shake BCAA (before/during)
Meal 4: Shake then meal BCAA (after workout)
Meal 5: Whey Shake
Meal 6: Caisen Shake
Meal 7: Meal
Meal 8: Caisen Shake

I mix my casein shakes with cottage cheese or yogurt and berries usually. My shakes around my workout are high in maltodexitrin (sp?) and whey. Meal after workout is usually about 80g of protein and 160g of carbs (33% of pro to 66% of carbs, very low in fat) I take bcaa’s before, during and after workouts.

I usually have one primary and one secondary lift per body part. The primary is a basic compound movement.

I am progressing to new levels every time i lift, reaching new PR’s every week. I’m really never sore (only slightly for a day.) I’m thinking about lifting each body part three times every 9 days with 2 days off for rest once I get a little more experience (in about 8 weeks).

5

Isn’t that a little bit too much protein? I am barely a beginner myself and I only know what I read here, but would still like some clarification on that for myself :slight_smile:

6

At 240 lbs, 360 g protein is bw times 1.5. For his weight, this is an appropriate intake. If you are 120 lbs, you dont need 360 g of protein.

7

[quote]Mosho wrote:
Isn’t that a little bit too much protein? I am barely a beginner myself and I only know what I read here, but would still like some clarification on that for myself :)[/quote]

Mosho, 1-2 grams of protein per pound of body weight is a norm. Many peopl like to stay in the 1-1.5 g/lb range.

To the OP, when Phill asked for a typical looking day, he meant break down what foods you have with each meal. For example:

Breakfast: 6 egg whites and 2 yolks. 1 cup oatmeal, 1 apple, etc.

I noticed you are having a lot of protein shakes, is that because you can’t eat normal food?

8

Most(66%) of the protein I eat comes from normal food. So 240g. of normal food protein and 120. from shakes.

Is that ok?

Here is what I use to make my meals. I don’t eat the same exact thing everyday (so i don’t get sick of it), but for the most party my diet consists of these things.

Chicken Protein, Fat 8 oz. 40 0 8
Lean Steak Protein, Fat 8 oz. 65 0 12
Fatty Steak Protein, Fat 8 oz. 67 0 18
Tuna, Steak Protein, Fat 8 oz. 53 0 2
Salmon Protein, Fat 8 oz. 57 0 18
Flounder Protein, Fat 8 oz. 43 0 3
Halibut Protein, Fat 8 oz. 60 0 7
Veggies Carb, Protein 2 cups 6 25 0
Berries Carb, Protein 2 cups 0 34 0
Oats Carb, Protein 1/2 cup 5 27 3

Then I eat them at the appropriate times and add in some extra fat or protein if it is missing anywhere. That chart is somewhat old, from before I actually started lifting, so it’s more like a guideline.

9

I also eat a lot of egg’s, cottage cheese, yogurt and other veggies (spinach, carrotes, ect…)

10

You may want to check out some of Chad Waterbury’s programs. He uses the one day high rep/low weight next day high weight/low rep.

11

One other thing I would mention. If you’re in bulking, you may want more carbs than you are getting. I am at 216 and I’m taking in over 4200 cals a day, and about 400+ grams of carbos, and my bulking has been INSANELY fast, so much so that I get accused of roids all the time. Just be careful that if you take in more carbs, that you are diligent in the gym so it doesn’t go to fat.

Another thing is that I’d try to get in some casein before sleep, and then a whey protein shake first thing upon wakeup. (Even before breakfast)