Title: Kurt... Last Time...

Alright... here's the whole thing... my E-Mail's not working right now so I couldn't E-Mail you... so here's the whole plan:

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SCHEDULE STARTING EARLY SEPTEMBER (OR WHENEVER I REACH 125 POUNDS)

8:10 AM

1 scoop Whey'n Egg Protein Powder (110)
1 cup Skim Milk (100)
2 boiled Eggs (160)
1 Apple (80)
1 bowl Oatmeal (125)

11:35 AM/12:25 PM (Depending At School)

2 whole wheat Bagels (610)
4 tablespoons Cottage Cheese (80)
20 peanuts (100)

3:50 PM (PRE)

2 Sub Buns (540)
2 Chicken Breasts (200)
2 cups Lettuce (10)

5:00 PM

To The Gym

6:00 PM

1 scoop Whey'n Egg Protein Powder (110)
1 cup Skim Milk (100)
1 Banana (110)
2 slices white Bread (140)
1 can Fish (180)

8:30 PM

1 can Fish (180)
1 slice whole wheat Bread (110)
40 Peanuts (200)

Total... 3245 Cals
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CURRENT SCHEDULE

6:30 AM

Cardio, 20 mins, run/walk routine, finished with jumping rope

8:00 AM

1 cup Bran Flakes (100)
1 cup Skim Milk (100)
3 Egg Whites (50)

10:30 AM

1 whole wheat Bagel (305)
2 tablespoons Cottage Cheese (40)

1:00 PM (PRE)

2 slices whole wheat Bread (220)
1 tablespoon Peanut Butter (80)

2:30 PM

To The Gym

3:30 PM

Chocolate Meal Replacement Bar (270)

6:00 PM

1 Sub Bun (270)
1 Chicken Breast (100)
1 cup Lettuce (5)
**On Sundays I usually go out for a Subway Sub instead... more Calories**

8:30 PM

1 can Tuna (180)

Total... 1720 Calories

I should be losing just over 2 pounds a week on this Schedule... which is right on par for 125 pounds by very early September.

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To find how many Calories I'll be burning daily once the second routine starts (early September), I did this...

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125 pounds total
112.5 pounds Muscle
12.5 pounds Fat

112.5 lbs Muscle % 2.2 = 51 Kg Muscle

51 x 22 + 500 = 1622

1622 x 1.6 (School Lifestyle) = 2595

1622 x .15 (High Protein Diet) = 243

243 + 2595 = 2838

Intense Weight Lifting = 350

TOTALS...

OFF DAY = 2838 cals burned
GYM DAY = 3188 cals burned
EVERY DAY = 3245 cals consumed

WEEKLY CALS BURNED = 20916
WEEKLY CALS CONSUMED = 22715
WEEKLY EXTRA CALS = 1799

This makes for about 1/2 pound a week in gains... should be low enough for minimal Fat gains right... or should I aim for higher gains?

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Currently, I work each muscle once per week. 2 exercises, 4 sets of 12, 10, 8, and 6, for each muscle. Split 3 day routine... 3 muscles on each day.

When I start the bulking stage in early September, I have a much much more intense gym routine planned. I don't have time to type it out right now... but it involved tons of compound exercises, such as Squats. It's very, very, intense.

Addition info... last time I was checked (Was quite a while ago... don't remember when exactly) I was 136 pounds at 15.1% BF. Right now I'm hovering around 130 pounds, but haven't gotten my BF% taken yet. Like I said before, right on par with 125 by early September if there's 2 pounds per week in progress. I weigh myself the same time everyday... first thing in the morning after using the washroom, before breakfast.

Once again... any help on my plans and goals is hugely appreciated... thanks AGAIN!

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Title: Re: Kurt... Last Time...

Forgot to mention... all Calorie info comes from either Fitday.com, or the actual Labels of the food if possible, so they're accurate this time.

Name: DaBuff
Date: Aug. 12th, 2001



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Title: Re: Kurt... Last Time...

Meal 1 - Looks good. 1 bowl oatmeal at 125 calories will 1 serving of 30g, which is 1/3 cup dry.

2-Good

3-Best meal

4-Good. If you want to skip the can of tuna and add something else that would be fine. Up to you if you like fish that much.

5-Good. Leave it.

One thing that strikes me as weird is the amount of calories the bagel and sub buns contain. Is this off the package?

Diet looks very clean, with almost no saturated fat.

As I said previously, 3200 is alot of calories at 125 pounds. It is up to you whether you want to consume that much. If you lower it, just lower each macronutrient (protein, carb, fat). Formulas will give a general guideline to determine your maintenance level but it may be off. If you do not care about gaining fat while gaining muscle, then don't worry about it. But, if you want to gain the least amount of fat possible, it will come with knowing what your maintenance level is. To me, 3200 sounds abit high at 125 pounds.

Current schedule looks pretty good. If you are seeing results, don't change it.

Keep working out the same way. Once you get more advanced I would even lower the amount of volume(reps, sets) you do. I don't know what your idea of a much more intense routine is but I believe in low-moderate volume and do not like high volume routines. Mail me your plan if you want, or post another message.







Name: Kurt
Date: Aug. 12th, 2001



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