what do you think

R

robert13

0
hey guy i just wanted to know want you think about this see right now i'm fucusing i weight loss to get my abs to show but i got that under control but after that i want to gain some muscel so i made a deit tell me what you think

meal 1 total protein with low fat milk and weight gainer(i know i don't need it but i want to take it i think it will really work for me)

meal 2 begal with jelly and low fat milk

meal 3 2 eggs and 2 slices of toaste and 16 oz water

meal 4 2 pic chicken and water

meal 5 peanut butter and jelly sandwitch

total
cal 3770

fat 48 g

carb 695g

pro 147g

any comments please if there is something wronge anything i could add take away with this please help me out thanks
 
Are you sure you did the maths well? I would say that diet has fairly fewer calories.
In any case, I think you should eat less carbs a little more fat and around 75gr more protein (Approximately, since I don't know how much you weigh) if you want to keep on showing your abs. I wouldn't go beyond 400gr of carbs per day if you weigh less than 200 pounds.

Later.
 
Make sure those bagels and bread are 100% stone ground whole wheat. Thomas's makes a really tasty WW bagel. And there is a big difference between Thomas's 100% WW bagels and their wheat/multigrain bagels
 
re

well i my weight right now is 124 so i'm pretty sure on geting enough protein and your right it is to much carbs i know its alot to ask but help me out with a deit to gain muscel and still have my abs showing please it will save me about 4 hours of brain craps lol and i don't know if you need this but i'm 13 about 5'2 and 124 pound so please help thanks
 
Hi again. I think you should need to step your carbs intake down fairly, since your eating too much for your weight. When I say that I'm referring to the CALS, because your diet doesn't seem to have such an amount. If you can change your diet, better off!!! I would give you the following diet:

1:
- 3 eggs whites (boiled)
- a large cup of milk (1.5 cup) with Special K (2.5 oz).

2:
-sandwich: two slices of bread (2 oz) + 3 oz of ham or turky.
-a cup of orange juice.

3:
-Chicken breast (4 oz aprox)
-Rice (2 oz - weigh it before cooking it)

4:
-tuna or turky (4 oz)
-peanuts (1 oz)

5:
-fish (5 oz)
-Salad as you wish (avoid potatoes) with olive oil (1/2 oz of oil).

Take between 0.5 and 1 gallon of water daily preferably between meals not with them (only what you need to wash them down). In addition, after excercising take two apples and 30 minutes after that 4 egg whites. Try to get a multi vitamins supplement to take at breakfast.

You need to work out hard to gain lean muscle because you seem to be ectomorph. Is your rutine good?

Later.
 
thanks

hey polcas thanks alot my routein keeps me happy see it toke me a while to find out what works for me here it is and by the way i wish i was an ectomorph but i was born an endomorph so what am i gonna do about that

mon
chest,tri,traps

bench press 7x10
incline dumbbell press 5x10
lying extenions 4x10
weighted dips 5x10
shrungs 5x10

wen
back,bis,delt

bent over rows 7x10
one arm rows 5x10
barbell curls 6x10
spider curls 4x10
military press 5x10
sideway raises 3x10

fri
legs, abs

squats 7x10
deadlifts 5x10
crunchs 2x50
leg raises 2x50
heel touchs 2x50

see i try to do 2 exercises per body part and i keep the reps at 10 because i hear that is about the best rep range and i only have a bench and some wieght so i do want i can. right now i'm not doing this i'm fuscusing on cardio to get my body fat % down tell me what you think.
 
Hi Robert, given the equipment you have, the routine is rather good. There are some muscles that are difficult to work out at home. For example latissimus dorsi, you'd need to do Chin-Ups to bulk it up. Instead of doing the sets always the same way, you could work doing pyramidal sets. That is, starting with less weight and as you advance throught the sets you load more weight each time. For example:

Bench Press:
-First set with 60 pounds.
-Second set with 80 pounds.
-Third with 100.
-Fourth with 120.
Of course through each set you will be able to do fewer reps, but that's the idea, ending exhaust and failing in the third and fourth sets.

The other thing that I would change is the weekly layout. I would swap Wednesday for Friday in order to give your torax a bit more rest and improve its performance.

Later!
 
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