My Beginner Diet/Routine

[jteller]

Allrighty, I am a 6ft 3" 180lb ectomorph (I'll be honest, I graze on bad food all day in small amounts so perhaps that makes it appear that I'm an ectomorph?)

I am keeping it simple and looking to capitalize on the newbie advantage I keep hearing about (more muscle gain relative to work when starting out) with as much lean muscle as possible. Not super concerned about fat gain, the main focus is muscle and not stunting my growth potential to start out.

I intend to use the "hardgainer's" diet below but I need to tweak it to fit my schedule. Specifically, would it be a better open to do an early workout right after I wake up rather than right before I sleep? Those are pretty much the only options (give or take a few hrs) available right now. I assume the after waking up method would be better because the post workout meal is loaded with fast acting protein and simple carbs designed to quickly replace glycogen/rebuild muscle.....these don't seem to be the best options right before being in a rested state for 8 hrs where I would need complex carbs and slower to metabolize casein protein (in the case of working out before bed)

Here is the diet:

Meal #1-Breakfast: 8:00am

Whey Protein Shake (50 grams Protein)
One of Either Oatmeal, Grits, or Sugar Free Cereal (40 grams Carbs)
Glass of Milk (10 grams of Protein)
Meal #2-Snack: 10:00am

Peanut Butter Sandwich (15 grams protein, 40 grams carbs, 20 grams fat)
Meal #3-Lunch: 1:00pm

1 cup of Chicken, Beef, or Fish (50 grams protein, 5 grams fat)
1 cup rice or potatoes (40 grams carbs)
1 cup Vegetables (20 grams carbs, 10 grams fibre)
OR Tuna Sandwich (25 grams protein, 40 grams carbs, 5 grams fat)
Glass of Milk (10 grams protein)
Meal #4-Snack: 4:00pm

Peanut Butter Sandwich (15 grams protein, 40 grams carbs, 20 grams fat)
Banana (10 grams carbs)
Workout: 5:00pm

Meal #5-Post-Workout: 6:00pm

Whey Protein Shake (50 grams of Protein)
2 tablespoons Dextrose of Waxy Maize (15 grams carbs)
1/2 cup Rolled Oats (30 grams carbs)
Meal #6-Dinner: 8:00pm

1 cup of Chicken, Beef, or Fish (50 grams protein, 5 grams fat)
1 cup rice or potatoes (40 grams carbs)
1 cup Vegetables (20 grams carbs, 10 grams fibre)
Glass of Milk (10 grams protein)
Meal #7-Before Bed Snack: 11:00pm

Whey Protein Shake (50 grams of Protein) (if above 200lb)
1 cup Fat Free Cottage Cheese (50 grams of Protein)
Total Protein: 260 grams

Total Carbs: 335 grams

Total Fat: 55 grams

I also borrowed an example full body routine (3 days per week) from another site. It claims that 2 to 3 minute rests between sets are ideal? (except for calves/abs which are 1-2) This seems a bit long for a rest, no?.....anyways, here it is below:

Barbell Bench Press (3 x 10-12)
Bent-Over Barbell Row (3 x 10-12)
Squat (3 x 10-12)
Barbell Shoulder Press (3 x 10-12)
Triceps Pressdown (3 x 10-12) (Would a more compound exercise make sense here like a dip?)
Barbell Curl (3 x 10-12) (Same as above, would pullups be better?)
Standing Calf Raises (3 x 12-15) (I've heard calves/abs should be worked daily and don't necessarily need the 48 hr rest period of other muscles?)
Crunches (3 sets to failure)

Are the rep ranges too high? The sticky said the 4 to 6 rep range arguably produces the most hypertrophy. Should I up the load to 80% of my max and move towards more of a 5x5 for each exercise?

Whatcha guys think? Any tips? Pointers? Criticism? You are a misinformed lanky bastard?

Jteller looks good on diet side yr sure grow with that, as for rep range id opt for no more than 3x8 to start out or even endure 5x5 total compound lifting.
Calf and abs are just like other muscles and respond identically so dont be fooled.
The only differance with abs is heavy low reps build heavy big abs and high rep daily build thin abs

The best time to work out is when you are most likely to do it consistently. Whether you work out in the morning or at night is not important. Do it when it's most convenient for you and when you feel you are at your best.

I personally can't stand to work out in the morning, but other people feel really energized for the whole day when they work out first thing in the morning (so I've been told :-)

Looks good. If you need specific advice, just ask.

[jteller]

I have a few questions so far. I get the jist of macronutrient timing (quicker proteins/simple carbs at wake up and post-workout, slow to metabolize protein before bed) but I am not sure how to rearrange the meals so that I can do my workout close to bed time and also allow my for my calorie dense post workout meal as well as a before bed snack with slow-acting casein. Any thoughts?

Originally Posted by jteller

I have a few questions so far. I get the jist of macronutrient timing (quicker proteins/simple carbs at wake up and post-workout, slow to metabolize protein before bed) but I am not sure how to rearrange the meals so that I can do my workout close to bed time and also allow my for my calorie dense post workout meal as well as a before bed snack with slow-acting casein. Any thoughts?

My thoughts? Throw all pills, potions, shakes, bodybuilding supplements in the trash. It's far too simple for that.

To build muscle do some math first.

Weight x 15 = your calories.

Calories / 5 = each meal.

Eat every three hours. Make your plate with 1> an animal protein. 2> a carbohydrate, and 3> a geen vegetable. Do this EVERY DAY WITHOUT FAIL.

Weight training is 3x a week. Utilizing the squat, deadlift, bench press, an overhead pressing movement, heavy rows, and chinups.

Cardio to keep your heart healthy...HIIT 2x a week. Walking every day.

It's that simple. To do otherwise is a waste of time, money, and effort.

[jteller]

V I have always heard that intense cardio (such as HIIT) can hinder bulking, should I keep it to light cardio 3x a week instead?

Sprint 8 and tabata routines done on NON lifting days can give a growth hormone boost and actually be helpful. Walking every day is good for general health.

If you aren't gaining enough, then you need to eat more.

When i say HIIT...I only refer to those two routines... and they are only done for like 18.5 minutes tops... that's including warmup, cooldown, and rest time. Actual "work" time is only about 4 minutes.

And if you really want to get outstanding results... try an anabolic diet. That's how I just did my cut/recomp. Look at the before after pics of 3 months work in the members photos...and in my training journal I think... or in my album... somewhere here.

For bulking... I'm gunning for 200 now... I've got 2 months to get there AND to improve my clean and jerk for a contest... anabolic diet with enough calories is my plan.

Originally Posted by jteller

V I have always heard that intense cardio (such as HIIT) can hinder bulking, should I keep it to light cardio 3x a week instead?

Hogwash! This is only true if doing hours of cardio per day or if not eating enough. I think people (mostly guys) just say this because they hate doing cardio!

[jteller]

Good to know V and LiftGirl :]

V, I will make sure to incorporate those two routines outside of my 3 day routine. So I should do them every single day I'm not working out (aka 5 times a week)?

Also V, my understanding of an anabolic diet is 1.5x body weight in protein and 20x body weight for calories (the non-protein calories made up of fat)

Is a low carb diet like this safe to incorporate indefinitely or should this simply be used temporarily before switching to a more reasonable macronutrient split (like 33/33/33 or whatever works for me)?

[jteller]

Also, I'd like to do the Cunningham Equation to determine my current caloric needs, is the caliper method a reasonably accurate measurement of my body fat %? Or should I go with the strict 20x body weight = calories. I am not an athlete nor am I obese, so would the latter be accurate enough?

[newworld11]

Woo,that's unbelievable.

[DBZ Status]

Originally Posted by LiftGirl

The best time to work out is when you are most likely to do it consistently. Whether you work out in the morning or at night is not important. Do it when it's most convenient for you and when you feel you are at your best.

I personally can't stand to work out in the morning, but other people feel really energized for the whole day when they work out first thing in the morning (so I've been told :-)

Agreed, workout when you can and feel good. however the actual best time is the morning.

1. Your hormone levels are highest. Which is why guys wake up with that special surprise.

2. Every meal during the day is a recovery meal. This will lead to a healthier immune system./

3. Your metabolism is spiked for the whole day. Increasing absorption rates and your ability to burn off excess calories.

4. You can always go back later in the day and do more.


That being said, i am also not too much of a morning person. My advice is when you wake up early...go! Do a double day or your workout in the morning that day.

Some days i just wake up at 5am...cant fall asleep...screw it gym time!

It is nice too because you do not know anyone at the gym at this time. You can do a serious workout without being bothered by people.

Another general rule: If your going in the morning everyone is serious about the gym. They did not wake up early and get to the gym from lack of dedication. They could be a valuable help and resource for you.