|
|
Post by Maximum6 on Jun 14, 2006 7:23:50 GMT -5
I have been stuck at 160ish for awhile now...been at heaviest before i got sick at 171lb. My goal was 175 ...  . I have picked my first contest for May 2007 and i have adjusted my diet so that i can gain as much more weight i can before i begin my "1st real diet down". fitday.com/WebFit/PublicJournals.html?Owner=Maximum6Meal 1 10eggwhites 2whole eggs 80g oatmeal Meal 2 2scoops Whey banana or apple Meal 3 150g (dry measure) brown rice 10oz chicken breast canned mixed veggies meal 4 2scoops whey 1 banana 80g oatmeal meal 5 2 scoops whey 7 Tbsp dextrose meal 6 150g brown rice 8oz top round beef canned mixed veggies meal 7 150g brown rice 10oz chicken breast canned mixed veggies meal 8 1cup milk flax oil just don't feel great because of bloated stomach and just getting a little bit fat.... but with such intense training i feel i burn it off easily. Some meals take me at least 45min to finish! |
|
|
|
Post by gti steve on Jun 14, 2006 7:25:33 GMT -5
max u have any pics of where u stand now?
|
|
|
|
Post by Maximum6 on Jun 14, 2006 7:29:10 GMT -5
no i never really took pics of myself shirt off..mainly because of poor lighting...and the best lighting is at the gym...but you cannot take any pics at the gym until you signed some permission stuff.
However i will post some pics eventually.
The only pic i have of me shirt off is the Friday during Mr. Olympia and i did a lat spread just to test the camera..Its not a perfect pose...just cause i was just messing aroudn
|
|
|
|
Post by gti steve on Jun 14, 2006 7:30:00 GMT -5
good for you tho in the joining of the contest
|
|
|
|
Post by hossjob on Jun 14, 2006 15:29:40 GMT -5
Max, can't wait to see the pics. As far as diet bro, I think you'd be better off selecting some Macro Nutrient guidelines that you need to obtain each day and then splitting those macros up into 7-8 meals. Select your pre and post workout meals 1st then use the remaining macros and break them into the remaining 5-6 meals. Slowly taper carbs throughout the day so that your last 1-3 meals do not have carbs. Instead utilize protein/fat combination, and the fats need to be EFA's.
|
|
|
|
Post by Maximum6 on Jun 14, 2006 19:53:09 GMT -5
i haven't tried a protein / fat combo in a long long time....and so i don't know how it would affect me.
I haven't followed the bodybuilding guildlines....as in no carbs before bed.
I felt that my metabolism was just insanely fast ....and intensive training made it worst.
i don't know exactly how much calories i need or what macronutrient intake i need...i just know that i need to eat alot.
If anything...i know i need at least 4000 and more calories per day to gain anything.
|
|
|
|
Post by Maximum6 on Jun 14, 2006 20:43:24 GMT -5
|
|
|
|
Post by Maximum6 on Jun 14, 2006 20:48:05 GMT -5
the pictures give you guys an idea of where i'm at.
Of course its not my best look..mainly because i've been stressed out and got off training a bit from all the school and final exams and stuff. This week is my first real serious week of training in the past few weeks....and i only trained legs and chest so far.
i can't really shoot a pic of my legs cause of poor lighting..and in the areas where i can take a pic of my legs...it would do me no justice ...i'm still trying to take some pics at the gym...
i personally think i'm really weak in the bicep/tricep/side delt department.
|
|
|
|
Post by gti steve on Jun 15, 2006 6:34:24 GMT -5
good job wit the pics. you deff have a good base to build on. so build, build, BUILD!!
|
|
|
|
Post by hossjob on Jun 15, 2006 7:38:26 GMT -5
Max, you are looking real good buddy. Great work. Hey, you need that time off during exams. Stress is so high and cortisol is sky rocketing your body needs a break. In college I would do an unloading week during my finals. Due to baseball games (Tues, Thurs, Fri, Sat DH) and finals the last 2 weeks would be hell. The only reason I did any training was that I had to get the hell ou to fmy room and burn off some energy and that's how I did it. The off weeks or the unloading week during exams is a must.
Max, although I would not consider you fat by any means (I see the outline of upper abs and some shoulder/chest vascularity), you may want to think about trying to get on a macro nutrient based diet and decrease your carbs a little and utilize some EFA's to aid in fat loss. Also, get your hands on some Xtend and some glutamine to use bodyfx co*ktail. You can lose bodyfat while keeping and even gaining a bit of muscle and hardness. The main thing is keeping your weight steady (+/- a few pounds) and making sure to keep your body fed w/ quality protein eveery 2-2.5 hours.
|
|
|
|
Post by Tim Wescott on Jun 15, 2006 10:31:41 GMT -5
Holy sh*t Mike,you got huge......what did you weigh when you joined my board? I remember back then all you wanted was abs. LOL  In my personal opinion,you should stay right where you are bodyweightwise, and just work on detail and development.....any more weight gained, and beleive me,you are gonna` have one hell of a time trying to get lean for a show. Because the scale reads heavier,does not mean you will always be heavier once you cut down and lean out.......trust me,I was a victim of this thinking in 2004. That being said,you have made great progress bro.....congrats!! |
|
|
|
Post by TNA on Jun 15, 2006 11:05:28 GMT -5
Looking good Max! Excellent progress. The protein-fat combo will probably work well for you.
|
|
|
|
Post by hossjob on Jun 15, 2006 11:39:37 GMT -5
Holy sh*t Mike,you got huge......what did you weigh when you joined my board? I remember back then all you wanted was abs. LOL In my personal opinion,you should stay right where you are bodyweightwise, and just work on detail and development.....any more weight gained, and beleive me,you are gonna` have one hell of a time trying to get lean for a show. Because the scale reads heavier,does not mean you will always be heavier once you cut down and lean out.......trust me,I was a victim of this thinking in 2004. That being said,you have made great progress bro.....congrats!! Tim's right. That's exactly what I was getting after in my above post about controlling macronutrients so you can keep your muscle and increase your detail tha tway then you DO diet, you will not be starving yourself and doing too much cardio and losing too much muscle |
|
|
|
Post by Maximum6 on Jun 15, 2006 16:27:45 GMT -5
yes..when i first joined the board...i actually just wanted abs...but bodybuilding has inspired me to become a champion!
Yea...i thought about getting the co*ktail...but then bodyfx said he's gonna have the combo at trueprotein.com so i'm still waiting for it.
how exactly do i find my own macronutrient intake that i actually need?
I'm willing to try anything right now.
I'll take you guy's advice and keep my weight around 160 right now give or take a pound or two.
|
|
|
|
Post by beckie on Jun 16, 2006 1:52:56 GMT -5
You have a great pair of lats Mike! Whatever you've been doing,its worked mighty well!!!
|
|
|
|
Post by Maximum6 on Jun 16, 2006 2:28:29 GMT -5
actually i was not confident in my lat width ....thickness wise right now yes...but not width.
Like when i do a relax pose...i don't seem to get that flare in the lats...but i guess i might be doing it wrong.
what i'm proud of the most is the side chest shot..of my left side....front lat spread at certain times when i look perfect ... and most muscular where the width in my quads are shown and makes my weak looking delts look more wider.
|
|
|
|
Post by hossjob on Jun 16, 2006 6:27:32 GMT -5
Max, if weigh 160 I'd try something like this:
Macro Nutrient Breakdown on Training Days:
Protein = 320 Grams
Carbohydrates = 320 Grams
EFA's = 28
Nontraining days
Protein = 320 Grams
Carbs = 240 Grams
EFA's = 35
I'd try that and play with it. You'll need to step on a scale first thing every Sunday morning so you can asses the changes in body weight. If you're losing too much weight you'll need to increase calories, but this is going to be MORE than 2800 calories when you add in the 'natural' fat that meat products contain. That should be plenty of good quality calories to keep your hard earned muscle. THe actual total will be closer to 3000 to be honest. Now, if you are gaining weight on this, you know you need to decrease something.
|
|
|
|
Post by Maximum6 on Jun 16, 2006 6:34:50 GMT -5
hoss..i'm almost sure i won't gain weight on this..and if i'm lucky will maintain weight or lose bodyfat on that diet ;D
what efa do you suggest..i was thinking something like walnuts and chicken .....
how many calories do you suggest for pwo...
so far i just put what ever in my pwo...i just have 2scoops when and 7tbsp dextrose that comes up about 67g carbs and 47g protein. See on non workout days i usually keep my diet the same and take out the pwo shake..so its just about 500cals off .
|
|
|
|
Post by gti steve on Jun 16, 2006 7:19:44 GMT -5
Max, what are you taking in on a daily basis for the macros? If your trying to gain weight, and your not, then maybe a diet tweak will help
|
|
|
|
Post by Maximum6 on Jun 16, 2006 20:23:06 GMT -5
okay..i just adjusted my diet into a macronutrient based diet.
#1
1.25 cup eggwhites
3 eggs
80g oatmeal
662cals
20g fat
60g carb
60g protein
#2
8oz chicken breast
85g rice
veggies
497cals
8g fat
55g carb
52g protein
#3
2scoops whey
80g oatmeal
540cals
8g fat
60g carb
58g protein
#4
2scoops whey
6TBSP dextrose
456cals
2g fat
64g carbs
48g protein
#5
9oz top round beef
85g rice
veggies
750cals
32g fat
55g carb
53g protein
#6
8oz chicken breast
85g rice
veggies
497cals
8g fat
55g carb
52g protein
#7
2scoops whey
1 cup nonfat milk
330cals
2g fat
18g carb
56g protein
before bed 1tbsp flax oil
Total- 3852
92g fat
368g carb
378g protein
what i did was took the idea from hoss ....
2x my bodyweight of 160 (give or take 1lb or 2)
Protein-
320...divided by 7 meals = 45.7
so in every meal i would need at least 46g of protein.
Carbohydrates-
320...divided by 6 meals = 53.3
so in every meal besides last meal i would need at least 53g of carbs
Fats-
i don't really count fat..i just make sure i get at least 1tbsp of flax in my diet.
in the meals you might see that the macronutrients of protein and carbs are a bit over my 46g protein/53g carbs. That is from foods that have both carbs and proteins in them...like my oatmeal...and eggs.
I did my diet separately..
I counted all my protein first....and with only protein alone i have the following macronutrients:
protein- 341g
Carbs - 36g
fats - 55g
Carbs alone:
protein- 37g
carbs- 332g
fats- 20
and if you take the protein alone and divide by 7 you get 48.7g complete protein per meal which meets the goal
and if you take the carbs alone and divide by 6 you get 55.3g of complex carbohydrates per meal which meets the goal.
What do you guys think?
I personally think i need more calories but i'll start from here.
|
|
.
