Need Advice (Edited) Hopefully Improved. Very Detailed.
From the start. I want you to realize I'm asking for your criticism. If you have better suggestions on my muscle group split etc. PLEASE post. On my diet also please post. THANK YOU! Always looking to improve my Leg workouts my Bicep workouts. I try to set them towards how I'd like to be built, BUT I run certain lifts and switch them every workout until 3 months. Then I try to build a little differently. That way I'm proportioned right and avoiding plateau. I can post pictures if someone would like a relative idea of what I look like.
I am currently at the MAX for my budget.
I have NO choice, but to lift from 9:00 P.M. to 11:00 P.M. on Thursday, Friday, and Saturday Nights. On Monday I lift from 2:00 P.M.-4:00 P.M. and Tuesday-Wednesday I lift from 9:00 A.M.-11 A.M.
Monday-Legs and Abs
Tuesday-Shoulders, Traps, and Abs
Wednesday-Chest and Abs
Thursday-Back, Traps, and 30 Mins Cardio.
Friday-Triceps and 30 Mins Cardio.
Saturday-Biceps, Calves, and 30 Mins Cardio.
Sunday-Off Day
I'm 5"8" I weigh 189lbs. Probably 10-13% Bodyfat now. Built like Johnny Bravo<<<FML
Meal 1: 1 Body Strong Whey Protein Shake/8oz 2% Milk 4:00 P.M.
Meal 2: 8-16oz Talapia and Salad 6:30 P.M.
Meal 3: 6 Scrambled Eggs w/4oz milk and Half Cup Uncooked Oats 9:00 P.M.
Meal 4: 1 Body Strong Whey Protein Shake/8oz 2% Milk, 8-12oz Chicken Breast, and One and Half cup Cooked brown rice. 11:30 P.M.
Meal 5. 1 Big Turkey Burger and Half Cup Cooked Brown Rice 2:00 A.M.
Meal 6. 8 oz. 1% Cottage Cheese 4:30 A.M.
Meal 7. 1 Body Strong Casein Protein Shake/8oz 2% Milk 8:30-9:00 A.M. Bedtime
I work Thursday, Friday, Saturday, Sunday, and Monday from 12 A.M.-8 A.M.
I have NO CHOICE, but to go to sleep as soon as I get home due to reasons. I CANNOT tweak my schedule at all.
One of my BIGGEST questions is this. So when I get off work on Monday Morning I go to sleep. I wake up at 2 P.M. and go to sleep at 10 P.M. I fit 3 meals within this time and still have my 3 shakes, BUT now I'm lacking what I'd normally eat over the night. Wednesday I HAVE TO pull an all nighter. So should I have my last meal at 10 P.M. Wednesday night and go into a Catabolic state? Or should I eat accordingly every 2 and a Half hours until time to sleep and make up for what I missed out on Monday?
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Your lacking calories bro, throw in some oatmeal with your meal 1 and add 3 more eggs (boiled) Add veggies broccoli is really good and cheap asparagus is a great one as waltr mentioned. Throw in some chicken meal 3 or even steak if looking to gain. Your trying to lean bulk but if you time your intake correctly you will actually burn fat while adding thickness. Especially when running cycles. With all those eggs bro you must have some kickin gas lol jk
Yeah when I was eating all those eggs I had some horrid gas, but that's normal for me regardless of what I eat. I got a very good digestive system? Idk what to say to that.
I do have to agree I still lack protein. I have and can add lots of chicken. I forgot to mention I'm trying to get lean and cut up though. Any thoughts on the vegetables I should add?
waltranything green
asparagus is a natural diuretic
How much would you say I should consume a meal?
waltrwell, vegetables are not very calorie dense, but they are nutrient dense (vitamins/minerals and such) which is why you would want to eat them. It's really up to you, with asparagus a good place would be 7-8 spears, or more if you want. I like asparagus personally. With another vegetable that's more easily measured by the cup I'd shoot for 1 1/2 - 2 cups
waltrnot even close to enough protein
to add weight it's not even in the ballpark of enough calories
where are meat and vegetables?
chicken breast can be found at walmart for $1.99/lb or less, vegetables are cheap everywhere
=(