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Schteevie's journal - 10/1/2003 7:56:38 PM

Schteevie

Posts: 117
Joined: 9/12/2003
Status: offline

I am just starting out here are my specs and goals:
(please coment and advise - I am looking for any help/opinions/motivation)
- feel free to post in this thread
- I don't mind if it gets cluttered up with feedback
- input from others is the reason I want it online.

male
29 years old
6 feet
150 lbs

goal - 180 lbs, reasonable size - not huge - just toned.

here is my plan at this point
(after having hunted around online and done some reading)
_______________

DIET:

pending - (still unlcear about afew things - see next post)

_______________

SUPLIMENTS:

- multi vitamine with breakfast

- Alpha Lopoic Acid tablet

- Glutamine/gatorade after breakfast or during workout (5g glutamine)

- Creatine/dextrose mix 30-60 minutes POST workout (5g creatine, 35g dextrose)
(this is a home made cell-tech mix - for the recipe, follow this link:
http://www.bodybuildingforyou.com/creatine/muscletech-cell-tech-homemade.htm

- Glut/gatorade before/with dinner (5g glut)

started Oct 1st - end creatine cycle Nover 16th

sumary per day.

1 multivitamin
250mg Alpha Lopoic Acid (maybe only on training days?)
5g creatine + 35g dextrose in 160 ml of "cell-tech" mix (60% cup)
10 g glutamine

6 LITRES OF WATER or more!!!

_______________

ROUTINE:
(3-4 exersizes per muscle group - 3 sets of 8 reps
(one warm-up set on first exersize per muscle group of 12 reps at 50% max weight)

Mon - CHEST/SHOULDERS/TRIs

Tues - off/cardio/abs

Wed - LEGS

Thurs - off/cardio/abs

Fri - BACK/BIs

weekend - off

(I will re-evaluate the routine in a couple months, and maybe consider trying MAX-OT)

< Message edited by Schteevie -- 10/1/2003 9:10:29 PM >

Post #: 1

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RE: Schteevie's journal - 10/1/2003 7:57:20 PM

Schteevie

Posts: 117
Joined: 9/12/2003
Status: offline

I am trying to figure out what diet is most recomended for bulking/building.
I am still pretty confused about the facts surrounding eating...

As for Protein/Carbs/Fat I've heard ratios like 50/30/20 and afew variotions on that...

I have heard that the following is true:

Protein = 4 Calories/Gram
Carbohydrates = 4 Calories/Gram
Fats = 9 Calories/Gram

here are two other facts I have heard for bulking

- 19 calories per pound of body weight
- 200 grams of protein per day.

If the above is true then 200 grams of protein is 800 calories.

if 800 calories is 50% of what I should be eating per day - then my daily total is 1600 calories...?
But based on the 19 calories per pound of weight I am supposed to be eating closer to 3000 calories...
can you see my confusion?

please help me for the love of god.

(in reply to Schteevie)

Post #: 2

RE: Schteevie's journal - 10/1/2003 9:12:03 PM

Marc David

Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: offline

quote:

please help me for the love of god.

I can't.. that's just too damn funny!!!!

Okay <cough cough>

Here's something that will help you out.

1) Input your day's eating into FitDay Do it.. you'll see a better picture in a pie chart of what you are eating.

2) You probably don't need 200g of protein at 150 lbs... go lower on that.. the average is .8 to 1 g of protein per lb of body weight.. maybe 1.5.. You are above that.. so more calories are coming from proteins when they should be coming from complex carbs.

Your other computations look great. Very on-track. Same as the book I'm reading, Burn the Fat which goes over a lot of the answers to the questions you are posing.

Have you checked out my review? If not.. worth a browse.

3000 calories seems about right.. lower the protein.. and bump up the complex carbs.. Use FitDay to adjust.. see if there's changes. And since you are doing what some would consider a high protein diet (although it's not really since you are also probably doing high carbs as well but low in fats).. that is where the water is important. To keep it all moving and digesting and such..

Does this help clarify a bit??

_____________________________

(in reply to Schteevie)

Post #: 3

RE: Schteevie's journal - 10/1/2003 10:40:06 PM

Schteevie

Posts: 117
Joined: 9/12/2003
Status: offline

very helpful - Thanks.

that FitDay site is great... took me a minute to figure out how to input data, but for the most part it seems like a good thorough data base to draw from to atleast get a good ballpark of how your diet is working...

I'll definently be using that regularily!

according to "FitDay", today I ate 2200 cals
the ratio of protein/carbs/fat was 36/42/22
- so I guess thats not too bad, but I have to eat more though...

(in reply to Schteevie)

Post #: 4

RE: Schteevie's journal - 10/2/2003 9:42:20 AM

Marc David

Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: offline

Right.. and when you eat more.. just bump up the protein and the carbs a bit.. maybe add in a lean protein and carb snack for a few extra calories.

Looks like your ratio is pretty good!

Glad it helped.. seeing the diet in a pie chart helped me a lot.. adjusting ratio and such.

_____________________________

(in reply to Schteevie)

Post #: 5

RE: Schteevie's journal - 10/2/2003 3:53:20 PM

Leslie