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2004/01/22, 07:55 PM
I’m 5'8 and weigh about 165, and putting on weight has always been hard for me. But I found a diet and a workout schedule that has been working very well for me. For my diet, I consume bout 3,000 calories a day, and I workout 5 days a week. My goal is to weigh about 180 lbs by May. But I posted this so others may be able to benefit from it. Tell me what you think...
Diet:
Meal1:
Eggs, oatmeal, apple, milk
Meal 2:
Brown Rice, Cottage Cheese, Broccoli
Meal 3:
Wheat bread w/ turkey and cheese on it, Oatmeal, Salad
Meal4:(pre workout)
Protein shake
Meal 5:(post workout)
Creatine Burst, Banana, Protein w/ milk, peanut butter
meal 6:
Chicken, Brown Rice, Salad and vegies
Meal 7:
Tuna, Banana or small bowl of oatmeal
Meal 8:
PM Protein
Work Out Routine:
Day 1: Back, Traps, Calves
Day 2: Chest, Abs
Day 3: Quads, Hamstrings, Forearms
Day 4: Biceps, Abs, Calves
Day 5: Off
Day 6: Shoulders, Triceps
Day 7: Off
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2004/01/22, 11:14 PM
Nothing new...as far as mass goes, you don't seem to be consuming much fat. Add some flax seed oil to the mix as to add healthy fats. 3000 cals for bulk, even at your size, may be a little light. Again, we are talking MASS here, not maintenence.
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May the lift be with you.
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