Hello everyone, I am looking for a good nutrition program to get bigger and more cut. I am 21 and not looking to enter into any competitions or anything, just looking to get cut, maybe a comparison would be to a cover guy for Mens Health or something. I lift 4-6 times a week, weight about 180 and I am 5'11". I've got my whey protein and my MRP's already so I usually take the protein once a day and the MRP's if I feel I need them.
I know a small amount about nutrition, but would like to get some opinions on what percentages of Protein, Fats and Carbs I should eat each day, how many calories I should take in each day, and what foods are good to eat each day and at what times.
I am also really knew to this site so all of the abbreviations are a little confusing, so if you could explain any that you use, that would be a big help. Thanks everyone.
Bill
Posted by: aggies1ut
First, try reading all of the earlier threads regarding, bulking, cutting, maintenance. Also, what does your training consist of and do you know your approximate bf%?
Posted by: wilwhite180
I'm not exactly sure what my body fat would be, could you get an idea from the fact that you cant see a 4 pack on my stomach at rest that looks decent, if I flex you can see it etched out pretty well, and you can see reminents of my lower stomach. I'd say 10-15 maybe, but I am just guessing.
My workout
chest-shoulders
flat bench-225 6 times is what Im up to
flat flies
incline and decline bench and flies
cable crossovers
inner presses
I will do 4-6 of these exercises each time I hit the gym, usually do chest twice a week
Bi's and Tri's
flat bar curl
Preacher curl-EZ bar and Isolated
standings curls
Incline curls
Cable curls
Nosebreakers
V-bar push downs
Rope pushdowns
overhead extensions
Over hand and underhand push downs
Legs and Back
Squats
Leg Press
Extensions
Hammy extensions
Lounges
rows
bent over rows
wide grip and close grip pulldowns
good mornings
shrugs
I do stomach 2 or 3 times a week with a set workout, sometimes mixing it up.
I do not do legs religiously, but usually do them.
I also do cardio in the form of hockey and soccer twice a week, and I will do the bike or eliptical machine for 30 mins once a week.
Thanks for any help you can give me.
Posted by: P-funk
why do you do chest twice a week but not legs religiously??
Posted by: wilwhite180
It's my least favorite to do and I have bad knees from being a hockey goalie for 12 years.
Posted by: NeedMuscleMass
I feel you on the knee thing. I dislocated my knee cap and tore my ACL going into the corner for a puck 2 years ago.
If I was you I would tkae the whey protein more than once a day.