nutrition and training help

[massmaker56]

Hey guys im currentlly a natural bodybuilder trying to maximize my natural potential before using AAS. Right now im trying to beef up a little bit. Could you please critque my diet and workout plan.

Meal 1: 4 eggs (3 whites and 1 whole), 3/4 cup cottage cheese, 4oz. lean beef, 1 piece wheat toast

Meal 2: 2 Scoops Beverlly International Ultra Size and 12- 16 oz. skim milk

Meal 3: 1/2 lbs. Roast beef, 2 pieces of wheat bread, piece of fruit

Meal 4: Same as meal 2

Meal 5: Chicken or lean beef, baked potatoe or brown rice, large salad. piece of fruit

Meal 6: same as meal 4 and 2

My workout goes as:

Day 1 Chest, shoulders and tricep

Bench Press. 15/12/8/8/8
Incline: 3-4X 6-8

Laterals 3 x 8-12
dumbell press 3 x 8

Pushdowns 3 x 6-8
Dips 3x max reps

Day 2 Legs calves abs
Squat 15/12/8/8/8
leg Press 8/8/8
leg extensions 8/8/8
Calf raises 3 x max reps
strict crunches and leg raises

Day 3 back and bi's
deadlift 8/8/8
pulldowns 8/8/8
bent rows 15/12/8/8/8

preacher curls 3 x 8-12
barbell curls 3 x 8-12

Day 4 rest then repeat

Also using creatine, fats are coming from flax, nuts and peanut butter

 

[oldfella]

Hey guys im currentlly a natural bodybuilder trying to maximize my natural potential before using AAS. Right now im trying to beef up a little bit. Could you please critque my diet and workout plan.

Meal 1: 4 eggs (3 whites and 1 whole), 3/4 cup cottage cheese, 4oz. lean beef, 1 piece wheat toast

Meal 2: 2 Scoops Beverlly International Ultra Size and 12- 16 oz. skim milk

Meal 3: 1/2 lbs. Roast beef, 2 pieces of wheat bread, piece of fruit

Meal 4: Same as meal 2

Meal 5: Chicken or lean beef, baked potatoe or brown rice, large salad. piece of fruit

Meal 6: same as meal 4 and 2

My workout goes as:

Day 1 Chest, shoulders and tricep

Bench Press. 15/12/8/8/8
Incline: 3-4X 6-8

Laterals 3 x 8-12
dumbell press 3 x 8

Pushdowns 3 x 6-8
Dips 3x max reps

Day 2 Legs calves abs
Squat 15/12/8/8/8
leg Press 8/8/8
leg extensions 8/8/8
Calf raises 3 x max reps
strict crunches and leg raises

Day 3 back and bi's
deadlift 8/8/8
pulldowns 8/8/8
bent rows 15/12/8/8/8

preacher curls 3 x 8-12
barbell curls 3 x 8-12

Day 4 rest then repeat

Also using creatine, fats are coming from flax, nuts and peanut butter

There is something critical missing from your leg training...............Hamstring work. I would ditch the extension and add stiff leg deads and leg curls. When you do your back work do more deads and less pulldowns. Do chins instead! Bent rows are good. Get your protein up. Being natty you need more protein than most. This will ensure you do not catabolise muscle at any stage. The rest does not look too bad!

 

[massmaker56]

im also 6'3 205 and about 13%

Ive calibrated my protein at about 270-280
carbs at 150-170
fats at 100

should i lower carbs and up the fats my body is carbs sensitive. But without them i feel very flat

 

[massmaker56]

sorry i put 205 i meant 215

 

[oldfella]

im also 6'3 205 and about 13%

Ive calibrated my protein at about 270-280
carbs at 150-170
fats at 100

should i lower carbs and up the fats my body is carbs sensitive. But without them i feel very flat

Get protein up to around 350 and bring fats up a bit. Carbs around 150 or slightly lower.

 

[bigheinz]

Nutritional Plan $250/month
Training Session $80 - 10 Sessions x $700 (Miami is Cheap)
Online training Schedules available.

 

[SFINX]

Get your protein up. Being natty you need more protein than most. This will ensure you do not catabolise muscle at any stage. The rest does not look too bad![/QUOTE]

Actually it is just the opposite, when you are natty, your body cannot metabolize all that extra protein.

 

[BOOMSHAKER]

The only thing that I see is that your taking in three meals by way of liquids. The shakes are good in a pinch, but should not take the place of real food.

just my .02 but why not take the salad your having in meal#5 and switch it to one of the meals where you are adding the shakes.. Take that big salad and add some avacado's to it. Toss in some cod fish and extra virgen olive oil. And now you have a great meal that will hold you over a little longer.

 

[oldfella]

Get your protein up. Being natty you need more protein than most. This will ensure you do not catabolise muscle at any stage. The rest does not look too bad!

Actually it is just the opposite, when you are natty, your body cannot metabolize all that extra protein.[/QUOTE]

I will disagree here. After training quite a few natty athletes i found the one common factor in sparing and building muscle was an increased protein intake. When protien was around 1gm per lb of BW they did not show much in the way of progress. When doubled (2gm per lb) Better results were obtained. Faster recovery times and better strength and weight gains. When dieting for contests Protein intake was up to 2.5gms per lb of BW and this helped spare muscle while maintaining a high intensity training program. Some muscle was lost in the last few weeks of diet as was expected but it was minimal.

 

[Nikopapp]

I agree with Oldfella, as I am natty as well and I have seend better progress from more protein than less.
350g sounds good.
I am also curious as it appears you only do 1 exercise each for chest, shoulders and tri's?
I'm with Oldfella, I was wonfdering where the hamstring work was as well, don't neglect them.

 

[Apro]

I also gotta agree with Old Fella - when you're jacked you are more efficient at metabolising nutrients than when natural. When natural, intake should be higher because you will not enjoy the same efficiency at processing that protein.

 

[Nikopapp]

Nutritional Plan $250/month
Training Session $80 - 10 Sessions x $700 (Miami is Cheap)
Online training Schedules available.
Having Heinz Senior train you: Priceless

Couldn't help myself...

 

[bigheinz]

Couldn't help myself...

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