The Right thing??

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king1199

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Hola evrybody:

I been reading everybody's diet and i can up with one for myself, i just wanted to know if it was good or i needed to change somethingon it.
First, i'm 28, 6,2 with 190 lb. Always been skiny(all my life) I wanted to know differences between cutting and bulking, because i Just want to gain a little more LB's, I don't want to be all big. I Just want to be like those Abercrombie & Fitch model ( that's what my friend called it). So this is what i have:

Meal #1: (Pre-Work)

Quaker oatmeal 1 cup
Orange juice 1/2 cup
ON Protein shake on skin milk
Multivitamin
Flax seed oil
Amino acid
Glutamine 2 caps


Meal #2 (Post-Work)
Quaker oatmeal
5 Egg Whites/1 yolk
ON Protein shake on skin milk
Appple/banana
Creatine
Amino acid
Glutamine 2 caps
Fish oil


Meal #3
Rice
meats
salad
Amino acid


Meal #4
2 can tunafish
4 slice of whole wheat
Banana/apple
1 cup skim milk


Meal #5
MRP


Meal #6
Salmon Fish
Sweet potato
broccoli
Amino acid
ON Protein shake on skin milk Before Bed!

Second, I work out 3 time a week (lift weights) and 2 cardio, so 5 days a week!

Please help me! thank you!
 
Is MRP a meal replacement? Otherwise nice choices on food, your definately on the right track. If your not getting desired results in 2-3 weeks you may need some tweaking but it looks like a good start to me.
 
My only comment is meal 2 should be split up. have your ON shake immediately post workout...as in, while you're driving back home. Then a short while later, have the rest of what you list. Post workout the body needs fast protein and simple carbs (and is the best time for creatine absorption).
 
karl78 said:
Is MRP a meal replacement? Otherwise nice choices on food, your definately on the right track. If your not getting desired results in 2-3 weeks you may need some tweaking but it looks like a good start to me.
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Yes, it's a meal replacement! and thank you for your reply.
 
This is my Program, Shoul i fix something on it or is it o.k?

Mondays:

Flat bench (4*12)12,10,8,6
Incline Dumbbell Press (4*12) 12,10,8,6
Cable Crossover (3*12) 12,10,8
Incline Dumbbell Flyes (3*15) 15,15,15

Seated Dumbbell Press (4*12) 12,10,8,6
Side Lateral Raise (4*12) 12,10,8,6
Seated Bent Over Rear Delt Raise (4*12) 12,10,8,6
Dumbbell Shrug (3*15) 15,15,15

Bench Dips (3*20) 20,20,20
Lying Triceps Press (3*10) 10,10,10
Standing Bent-Over One-Arm Dumbbell Triceps Extension (4*10) 10,10,8,6

Tuesday

Cardio for 30 min


wednesday

Wide-Grip Lat Pulldown (4*15) 15,12,10,8
Underhand Cable Pulldowns (4*15) 15,12,10,8
Seated Cable Rows (4*15) 15,12,10,8
One-Arm Dumbbell Row (4*10) 10,10,8,8

Close-Grip EZ Bar Curl (4*15) 15,15,12,12
Seated Dumbbell Curl (4*10) 10,8,6,5
Preacher Curl (4*12) 12,10,8,6


Thursday

Cardio for 30 min


Friday

Right now i'm doing same as monday, but i want to do legs!
 
Well, I'm not as good on the lifting routines as some other folks here but yes you definately need a lower body day as well, making sure you fit some squats in there. Looks like an awful lot of lifts on monday. how long does it take you?
 
you so need to do lower body too. your legs carry you where you want to go.so don't neglect them i know a afew older adults that did when they were younger and boy do they regret it know!! definately add squats and a couple other things to- deadlifts are great too- my personal fav anyway.
 
Not doing legs has also been shown to limit growth, something about testosterone production I believe, can't remember the whole thing but needs to be done for growth.
 
Just for fun, this is what I would do---->

king1199 said:
This is my Program, Shoul i fix something on it or is it o.k?

Mondays:

Flat bench (5X6)
Incline Dumbbell Press (3X8)
Cable Crossover (3*12)


Push press (4X6)
Triple Deltas (2X3)
Dumbbell Shrug (3X15)


skulls (5X8)

Tuesday

Cardio for 30 min


wednesday
Seated Cable Rows (5X6)
Underhand Cable Pulldowns (2X8, 2X12)
One-Arm Dumbbell Row (4*10)

hammer curls:5X8
rev grip bb curls:3X12


Thursday

Cardio for 30 min


Friday

legs!
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Just a quick comment on the creatine. I dont know how much you take, or how much you want to take but if you wanna get the most out of your training take the max it says to take. But thats only if your massive, If your small take half or 2/3.

then on the days your training in the morning take 50% of you daily creatine before your work out, 30% after, and 20% before bed.

Its not gonne make a hell of a diff, but you may notice it.

If its shape you want and not particuarly strenght, then try the machines if you use the gym. the peck fly machine is great as you puch with your upper arms, so all the tention goes to your pecks.

this is all depending on the type of machines, but my chest press m/c is very good as isolating the pecks, try it for a week see how you feel.

You should deff do your cardio after your weights, lactic acid builds up in your muscles and you need to pump blood round them to wash it away. I you dont you'll end up with badly shaped muscles and have lots of probs.
 
when did "we" agree on that??? Where was I???

Im not saying your wrong, But I never heard that before. I was always told to take it before and after a workout and before bed. In fact I believe it was Arnie himself that said that In Muscle and fitness. I may be wrong tho.

Please exlaine tho, i'd like to know incase im waisting my expencive white purls of wonder.
 
Creatine will not help you pre-workout. Most people take it post workout.

Bottonline you need creatine in your system.
 
is there any scientific proff or even any theroy as to why you only need it after. Thats whay i ment to say. I was under the impression that creatine also helped with your training as it effectivly gave you more energy, ATP.
 
The basic summary is your creatine levels need to be depleted in order for creatine to be utilized; you need a muscular contraction to really tap into your PCr storage for ergogenic creatine to be effective. So, really until you're into your workout or after your workout, the creatine you've taken is of no use.
 
newf said:
Creatine will not help you pre-workout. Most people take it post workout.

Bottonline you need creatine in your system.
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What's the best Creatine out there? I don't know what to get!
 
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