Maximum Gains

[Maxgain]

Ok I have decided to start a journal so ye guys can give out to me for getting slack. Tomorrow is going to be the start of a 12 week bulking period where i expect to gain 10lbs. I will post my stats tomorrow ill measure in the morning.
I thought i would start of with posting my typical diet plan for people to criticise I am planning to stick to this for most of the time.

1) Breakfast 7:30
shake: 1/2 cup oats
2 scoops whey
250g organic strawberry yoghurt
1 medium banana
1/2 cup low fat milk

sups 3g epa/dha
2g glucosamine
1g vit C
1.5g korean ginseng
1 x high b vit multi vit

2) 10:50
1/2 cup brown rice
1 chicken breast

3) 1:00
75 g pasta
130g tuna (skipjack)
brocolli/ mixed veg

4) 4:00
nutrigrain ( 1/2 cup oats in juice if at home)
almonds 50g
need a portable protein source for here



5) 6:30
dinner will vary typically 2 veg here meat potato piece of fruit 20 mins later

sups
ginseng 1.5g

6) 8:30
50g almonds
chicken cheese and tomato toasted sandwich


7) 10:00
4 table spoons olive oil
1 scoop whey
need slow release protein source for here approx 20-25g not creamcheese or powder.

sups zinc 60 mg
vit c 1g
selenium vitamin e and a combo

Thanks a lot for any input

[sunmedicFL]

Suggestions from a noob?

Originally Posted by Maxgain

4) 4:00
nutrigrain ( 1/2 cup oats in juice if at home)
almonds 50g
need a portable protein source for here

How do you feel about egg whites? (can you keep 'em chilled until now?)
4whites & 1 yolk = approx 126cal/5f/2c/16p

Add some cheese, since you are on a bulk, I think lowfat cheese'll help.

[Maxgain]

Not here but thats a good idea for the last meal some scrambled egg with some onion cheese and rasher. Good idea

[abarlament]

What kind of lifting routine do you use?

[Lady C]

Originally Posted by Maxgain

7) 10:00
4 table spoons olive oil
1 scoop whey
need slow release protein source for here approx 20-25g not creamcheese or powder.

How about cottage cheese.

[Maxgain]

oh yeah not cream cheese I meant cottage cheese. Went out one day with great enthusiasm bought 4 tubs and turned green after i tasted it.

[Maxgain]

Ok quite a busy day lectures research seminars study lucky it was a rest day from the gym.
Diet went as follows

8:00 breakfast shake

11:30 chicken and tuna

3:00 chicken and salad roll

5:00 pasta tuna and mixed veg

8:30 quinoa, rice, mixed veg and beef
3 spoons olive oil

10:00 aka now 50g almonds
caesin and whey shake in milk (50g protein)
4 spoons olive oil

Comments: I was really full for ages after breakfast had to force down meal 2 40 mins late and everything else got delayed in eating overall quite pleased.

[Gilogy]

Originally Posted by Maxgain

.... cottage cheese. Went out one day with great enthusiasm bought 4 tubs and turned green after i tasted it.

Takes some getting use to, but it's worth it. I sometimes mash a banana in a cup and then add the cottage cheese to it. Or mix it with some yogurt.

What about natural peanut butter in place of some of that olive oil?

[Maxgain]

Originally Posted by abarlament

What kind of lifting routine do you use?

I have dropped to a 3 day a week lifting routine -from 4- to allow for studies.

Sunday: chest and back

chest: flat bench
warm up
1 set of bar x 12
1 set of 45% x 10
1 or 2 sets -depending on how supple im feeling- 70% x 5


3 x 75%
1 x 82%
3/4 x 90% x 2 sets

incline (dumbell/barbell alternate weekly as i feel)
6 x 66%
6-8 80% x 2 sets
back
6-8 x pullups x3
6 x rows x2
6 x narrow pulldowns x 2
one other exercisewill alternate dont know names
8 x hyperextensions x 3


Wednesday
shoulders bis and tris

warmup up to 1 x 85%
then shoulder press (barbell/dumbell)
4 x 90 % x1
6 x 85% x1

concentration lat raises 8 rep max x 2 sets

shrugs barbell 6x max x 2

Bis
2 x 2 sets of 6 rep curls (alternate barbell incline dumbell hammers etc)
concentration curls x6 x1

Tris
close grip 2 sets 6 rep max
dumbbell press behind neck 2 sets 6 rep max
pulldowns 2 sets 6 rep max

Friday

Legs: straightleg deadlifts
knee extensions
hamstring curls
knee extensions
calves
2 work sets each

Note: deadlifts and squats are missing as i am suffering from tendonitis in the knee. I am working on bringing lunges back in at moment

[Maxgain]

Originally Posted by Gilogy

Takes some getting use to, but it's worth it. I sometimes mash a banana in a cup and then add the cottage cheese to it. Or mix it with some yogurt.

What about natural peanut butter in place of some of that olive oil?

Dont know about that added grapes to it needed so many there was no cheese left. Find olive oil very easy to take when getting full

[.V.]

It doesn't look like you need any input from me - but I'll be following this thread with interest. Will there be occasional progress shots?

[Maxgain]

Originally Posted by a_welch503

Will there be occasional progress shots?

I think so the only thing is when i started i was so ashamed of how i looked i couldnt stand to take a photo and see how thin i was plus no way was i adsking someone to take it. At that stage i just wanted to put on weight to be normal so now after gaining 60 lbs i dont like to use current shots as a before pic but i will take photos to see if i can notice a difference if i gain the 10 lbs. will have to use a cameraphone though as dont own a digital camera nad take them myself.

[Maxgain]

Originally Posted by a_welch503

It doesn't look like you need any input from me

No way that is the last thing i want to hear or i would not of started it I look forward and value your input no matter how fickle you may feel it to be.

[Maxgain]

ok took weight today

182.8lbs about 11-13% bodyfat -(visual)
lost 3lbs in last week took it off as lots of stresses down arms and shoulders.
Got a massage today so hopefully that will help.

Thus my target is 193lbs 11% body fat. 81 more days

[Arith]

Hi Maxgain. Looks like your hitting it really hard. Im impressed . Your diet looks really good. Very clean eating for a bulking cycle. You should put on some nice lean weight. I do have a question. Im trying to implement a diet for myself (trying to lose weight) and was looking at yours. What is the reason for eating the almonds. What benefit is there? Thanks.