My Diet and Exercise - Tips appreciated.

A

Aus_PT

0
Hey guys,

I'm a new personal trainer and just got a break to start my "Weight Gain" all over again -Excited-

Alright well here is my exercise routine:

Monday: Chest and triceps - I do chest flys, bench press, incline bench press, push ups, dips, dumbell presses, lat pull downs.

Wednesday: Back and Biceps - Bent over rows, D/B rows, seated rows, preacher curls, bicep curls (D/B and B/B).

Friday: Lower body and abs - Squats, lunges, deadlifts, crunches, sit ups. I work on my shoulders on this day and I do jumping lunges and squats as well.

Sunday: This is my "fix up" day. Just get into the full body - All compounds.

My diet...

I work really early in the morning - So i eat a breakfast bar. Its made out of oats with 10g of protein and 570 calories. I'm planning on pushing myself to have a protein shake in the morning.

At 10am I have Steak and eggs. A big ass T-Bone steak with 2 eggs on toast.

At 12pm I would do my work out, push it hardcore and finish at 1pm.

After my workout I'll have my "Muscle Juice" Protein shake with Chicken and eggs, or Steak and eggs. My shake has 1,000 calories and 60g protein.

At 4pm I'll normally eat something like bread, muffin etc. As well as lots of fruit and veges. I love my carrots, apples, watermelon, bananas.

At 6-7pm I'll have my dinner. Always chicken, or red meat, lean meats. Lots of veges, and potatoes, rice or spaghetti.

Then before i head off to bed I'll chuck down my 1k calorie shake - Reason behind this is because I get super tired at 4am in the morning and don't have the time to do my protein shake before work.

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Well that's about it. I did this about 3 months ago, and gained 1-2pounds a week.

I weigh 60kgs atm, which is like... 132 pounds? I'm aussie so we use kgs.

Planning on hitting up to 70kgs in 3 months, That's being generous on myself haha, I'm hoping to hit it in under 3 months.

I'm new to Personal Training and was hoping to get any tips if you've got it?

Thanks guys.
 
you have a good workout and nutrition program and great to hear your a PT I wouldn't change anything with regards to your program

Hope This Helped

Grant,

Your Personal Trainer
 
^ While this probably isn't the reasoning behind lat pull downs for chest, here's an interesting factor...

While we do exercises that focus on the back muscles and others that focus on the chest muscles, we actually use the front and back of the torso in unison. For example, in pushes such as bench and overhead press, if our movement patterns are correct it will be largely a combination of upper traps, lower traps and serratus anterior that guide our scapula through safe positions for the exercise. Oftentimes, our pecs and lats work together. Dumbell Pullovers are usually prescribed for this exact purpose. Now, if you look at the movement at the shoulder in a DB Pullover, you'll find that it's actually the same movement as in a close grip lat pulldown. The wider the grip, the less chest is involved, although when we pick a weight that's too heavy (or we fatigue), we tend to give technique the finger and change our body position so that chest takes over.

As for shoulders, they're generally covered by upper body push and pull exercises, but he said he does focus on them on legs day as well (didn't say how, though).

Now, my advice to Aus PT:

At 60kg (I'm about the same weight, fluctuating between 60 and 64 depending on time of day), knowing that you're resistance training 4 days a week, your maintenance level would be about 2,500kcal/day. As a PT, I hope you know that to build muscle and gain mass you should be consuming about 500kcal above maintenance, so that's about 3,000kcal, which would be a fairly standard place to start. At 60kg, knowing that protein allotment per day should be about 1-2g/kg, that's 60-120g, which is up to 540kcal, so about 1/5 or 1/6 of your total energy consumption. I'd say about another 2,000kcal should be CHO (so about 450g worth), and the remaining 500kcal fat (about 60g worth).

So, taking that into consideration, you probably don't need to work your way through a whole cow by the end of the week (which, with the diet plan you've shown, sounds like it could happen). Something that might be easier for you to stick to is meals like:

- Breakfast: Scrambled eggs on toast, fresh-squeezed orange juice; or 6 weet-bix with milk.
- Morning tea: Dry fruit pieces, glass of milk.
- Lunch: That's one hardcore protein shake you've got there. If your quota of kcal and protein in it is accurate, then you won't need any other food with it. Although this is the time where I'd be more likely to simply have some powdered milk prepared in a shaker so that you can add water and drink that straight after your workout, then have another wholesome snack an hour later (sports nutrition, off the top of my head, recommends something with 1-2g CHO/kg bodyweight + 6-20g protein within 30min of training, repeated every 1-2 hours until your next meal).
- Afternoon tea: What you have here sounds more sustainable. I'd be making salad sandwiches/wraps, then finishing off with fruit.
- Dinner: What you've got there sounds sustainable and normal.
- Dessert/Supper: This is another opportunity to get more nutrients and energy in. Some options are yoghurt or custard and fruit, or creamed rice. If your breakfast isn't until 10am, then I'm guessing you get up around 8-10am, in which case I doubt you go to bed before midnight, so consuming something around 9-10pm is probably a good idea.

Try to obtain an average of 500kcal/meal for 6 meals. Don't be afraid to add things to increase energy density, such as peanut butter, guacamole/avocado, and creme cheeses (as examples). A salad wrap might have a generous serve of avocado as the base of the toppings, with lettuce, tomato, carrots, cucumber, sundried tomatoes and olives on top, garnished with some sort of cheese. There's a few energy-dense foods in there, with a lot of other nutrients available, and you could probably fit a couple of those wraps down your throat.

You don't have to go overboard with energy consumption, especially protein consumption. Once your body has received all the protein it can use to build more muscle, it won't be able to use more protein for that function. I'd be concerned that it seems you're dietary goal seems to be to eat about 3 days worth of meat every day. If you consume too many calories, then they'll more likely go towards fat than additional muscle, and having 3 steaks a day could give you an iron overdose, which I'm told is associated with cancer. You probably don't need the protein shakes, either. Unless you physically can't eat 3,000kcal, or 3,000kcal isn't enough to promote growth, they're probably not helping.
 
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