Kracin

constructive criticism is great, and no one ever gives it, so give me an idea what you all think of the new diet, ive added a ton of strength training for powerlifting in, right now im looking to gain muscle but not weight, so far the way ive been doing it has worked great, ive gained a ton of strength and muscle while maintaining and lowering my bodyweight and fat at the same time, doubled my bench in about 3 months as well, but the start is always easier i guess.

morning

Morning 6-7 depending on when i wake up

megamen multivitamin
flax oil capsule (1000 mg)
EC
shake (3 scoops ON whey)
apple
1/2-3/4 cup oats

i dont take breaks where i work to improve efficiency but i always carry water with me and drink it all the time, dont measur ehow much i get, but i refill my 12 oz bottle at least 4 times at work

lunch 1-ish
EC
can of green beans
salmon patty (approx 35 g protein, 10g fat, 12g carbs, has oats,salmon and eggs mainly with seasonings, i posted the recipe on another forum, ill post it here too)
protein shake (3 scoops ON whey)

after work (4-6ish)
more salmon or chicken or lean beef, whichever i feel like at the time and more vegetables for fiber and carbs

pre-workout(2 hours or so after work)
1 1/2 scoops ON whey and some more vegetables, whatever i have

i do a powerlifting workouts, 5x5 sets of bench, deadlifting, and curls (i want to get some more weights because im maxing at 300 right now and its a pain to change all the weights around and takes a lot of time, and get some dumbells that use olympic size weights for more exercises)

on off days i do 10-15 mins of hiit bike riding, 1:30 mins over 100 rpms at 3 resistance, then 30 seconds of slower, under 70-60, repeat til 15 mins hits.

post workout
the other half of the shake (i mix a 3 scoop and take half before, and half after) with a half cup of oats and some veggies if i feel like having a lil more

before bed, a cup of cottage cheese (half a tub is what it is and i always have 10 or more around)


i know my workouts arent that great, but i just started this new routine a couple nights ago and it wears me down great, ive felt nothing but goodness from this whole routine, so dont bash until i get the spare assets to spend on more weights and equipment. and i drink a lot of green tea as well, usually put 2 flavored bags and 2 non flavored bags in a 4 cup coffee pot mix once or twice a day, usually with my morning food. (i just started trying the ec stack as well to see how that works for me, and ive had no problems with it, i feel better and better every day that i switch up my routines and diet)
and once again im not trying to gain weight here, just swtich around the fat and muscle and its been working good so far for me, i might try to get another capsule of flax in though if i need to per day

sara

Please add in 10:00 am meal

www.metzgerbodies.net
www.myspace.com/smbdybldr

stonesk

You said you don't take breaks but can you eat a Bar or MRP while working? If so I'd grab ne around 10:00 as sara said

Kracin

so thats really? no one has any problems or sees anything wrong with what im doin lol?

pengers84

id have a full shake after workout and mayb some dried apricots

cider303

if i were you during this meal


lunch 1-ish
EC
can of green beans
salmon patty (approx 35 g protein, 10g fat, 12g carbs, has oats,salmon and eggs mainly with seasonings, i posted the recipe on another forum, ill post it here too)
protein shake (3 scoops ON whey)

I would have less whey here... this one meal has about 100 g of protein in it and I would move some of this protein to my post workout... I prefer more protein after I lift... but thats totally your preference.

for that 10 am meal of yours if you cant get your hands on a protein bar i would probably take that 3 scoop shake and just sip it during work along with the water so you get more of a steady flow of protein. also: if you dont feel like spending a ton of money on protein bars, I go to ocean state job lot where they sell protein bars at 49 cents a piece...

on your workout routine, I would pick a plan and stick to it until i feel like im not getting stronger then i would toss it up. with me i feel to get gains i need some form of consistancy, but this is all me of course.

good luck

Pain is temporary.
Pride is forever.

Kracin

i work for a grocery distributer, and im doing 120% productivity on average (means im always moving about 30% faster than the rest of the people there) and my stomach is emptied and im drained by lunch time, the extra protein helps, but im packing more veggies in my lunch now too, the protein sipping during the day might be a good idea though, but maybe not, because it could give me a stomach ache if i work trying to drink that instead of water.

oh and i usually make my own protein bars so i dont have to buy them, usually about 4 bucks on average to make 8

my routine is just like you said, i had one til i hit my max at 300 and i felt like it wasnt helping, so thats why i changed it now, been doing the other one for 3-4 months.

thanks for all the replies everyone

sara

How about some fat with your last meal?

www.metzgerbodies.net
www.myspace.com/smbdybldr