PDA

View Full Version : THX diet and training help



thx
05-22-2018, 08:49 AM
Need some advice and critique on my diet. My goal is just to be able to hit the gym everyday. So main goal is to recover fast so I can hit the gym as much as possible.

My main issues are sleep (due to stress, depression, anxiety) and food (my appetite is usually really bad but I manage to eat anyways).

Bodyweight: ~125kg = 275lbs (I can drop or gain 5kgs like nothing depending on my mood)
Bf: ~12-14% (also depending on mood, sleep, etc.)

This is how my diet looks like.

Breakfast: 1 cup of oats 30-40g of whey protein.

Pwo: 400mg caffeine, 4-6g beta alanine, 6g citrulline malate, 2g taurine.

Post workout shake: 20-30g maltodextrine with 30-40g of whey protein.

30 to 60min after that I'll have my first real meal.
250g of ground beef (10%fat) with about 100g of rice (everything measured uncooked)
With some baby carrots and a little broccoli or spinach

After 2-3h I'll have same meal as before
250g of ground beef (10%fat) with about 100g of rice (everything measured uncooked)
With some baby carrots and a little broccoli or spinach

After 3-4h I'll have 4-6 whole eggs, medium sized.

Last meal is 500g of greek youghurt, sometimes I'll add some berries to it.
I also take my vitamin d (about 2500-5000iu) and my codliver oil (a tbsp)

I try to get about 1 g of vitamin c everyday but sometimes I forget it.


My workout is usually:
Day1:
Chest 17 sets total 8-12 reps.
abs about 6 sets

Day2:
Legs 17 sets
calfs 4-6 sets

Day3:
Biceps 12-14 sets
Triceps 12 sets

Day4:
Shoulders 10-12 sets

Day5:
Back 12-14 sets

I try to go as heavy as I can but do at least 6-12 reps /set

I often feel lethargic and have lack of motivation. I don't know if I should eat more since I live a very sedentary lifestyle right now.

If you guys want I can try to write down exact macros etc.

drtbear1967
05-22-2018, 12:10 PM
Switch up the protein source, don't eat the same thing over and over as it will get boring. I would also move arms to the end of the week as you are hitting them all week working upper body. Blast them at the end of the week.

thx
05-22-2018, 02:32 PM
Switch up the protein source, don't eat the same thing over and over as it will get boring. I would also move arms to the end of the week as you are hitting them all week working upper body. Blast them at the end of the week.

Oh I forgot to write that I have chickenbreast every other day instead of ground beef.

Need advice on how to recover faster, is there something I can do?

Also get better sleep quality in general.

I tried this split for 2 weeks.
Day1:chest + tricep
Day2: rest
Day3: legs
Day4: rest
Day5: back and bicep

Only problem is that I skip shoulders and traps. And only do a couple of tricep and bicep excersises and the workouts take too long.
Most of those days I felt really strong though so I got a decent recovery.

Have to mention that I'm not taking any gear.

drtbear1967
05-22-2018, 03:17 PM
I am a big believer in BCAA. They really seem to help me recover. I usually train Monday thru Thur but due to injury I don't train legs at all. This seems to really help recovery.

thx
05-23-2018, 08:18 AM
I am a big believer in BCAA. They really seem to help me recover. I usually train Monday thru Thur but due to injury I don't train legs at all. This seems to really help recovery.

I'm the opposite lol! I rather use EAA instead of BCAA. But I have some BCAA laying around so I can use it all up.
Things that help me a little are omega 3 and something in my pwo blend. Don't know what ingredient it is but my mix consists of:
Taurine
Beta alanine
Citrulline malate
and sometimes I use caffeine.
Stimulants really help me a lot to focus and have a good workout. Have to find some other stims so I can change it up. Maybe that helps a bit with tolerance and all.

drtbear1967
05-23-2018, 11:24 AM
I use EAA as well. As I have gotten older, the one thing that I have learned is that I have to rest. So I hit it hard for four days and then rest the next three days.

thx
05-24-2018, 03:27 AM
I use EAA as well. As I have gotten older, the one thing that I have learned is that I have to rest. So I hit it hard for four days and then rest the next three days.

I think I need more rest as well :crap: I've noticed that I get so much energy and strength from lifting EOD. But I'm going crazy on the off days...
I'm addicted to going to the gym and lifting everyday.
Gonna try to sleep after my workouts, maybe this will help a little. I don't think it will though.
Do you take anything or do anything to relax after your workouts?

Stronger
05-24-2018, 09:09 AM
count your macros and calories... imo your calorie intake is really low due to your weight...

blacktail
05-24-2018, 01:03 PM
Working out is easy for me, eating well that has been an issue for me my whole life. I have just never wanted to eat that much. In high school I was 6'2" and 155lbs. I just never wanted to eat. 20 years ago I met a friend who was lifting and he asked me to workout with him. Over the years my eating improved and my weight went up. Even to this day I struggle to eat. At 205lbs right now. Been focused on eating and my goal is still 230 with 10% body fat. Going to take some work mentally but I will get it!

thx
05-25-2018, 03:26 AM
count your macros and calories... imo your calorie intake is really low due to your weight...

Yeah I know. I'm thinking of adding one more meal. I'm afraid of gaining fat instead because as I stated, I live a very sedentary lifestyle right now.

- - - Updated - - -


Working out is easy for me, eating well that has been an issue for me my whole life. I have just never wanted to eat that much. In high school I was 6'2" and 155lbs. I just never wanted to eat. 20 years ago I met a friend who was lifting and he asked me to workout with him. Over the years my eating improved and my weight went up. Even to this day I struggle to eat. At 205lbs right now. Been focused on eating and my goal is still 230 with 10% body fat. Going to take some work mentally but I will get it!

I feel you bro! I'm exactly the same. I do what I have to, but I really don't enjoy the meals and I really don't look forward to eating.
One thing that helps me get the food down is sauerkraut.

Thanks for your input guys, I really appreciate it. If you have any advice or anything don't hesitate to write a sentence or two.
This will not just help me but others that read this as well.

drtbear1967
05-25-2018, 11:27 AM
I have heard that there are supplements out there that help to stimulate hunger. Not sure what any are called right off.

blacktail
05-25-2018, 03:23 PM
I have heard that there are supplements out there that help to stimulate hunger. Not sure what any are called right off.

That I would like to now more about!

thx
05-27-2018, 03:48 AM
That I would like to now more about!

Weed lol!
Dissapointed in EQ effect on hunger.

GHRP-6 what I've read is probably the best appetite enhancer. Would like to try this stuff.
I've heard Ronnie Coleman talk about thyroid hormones for hunger when he gets interviewed by Tom Platz
He talks about triacana etc.

legaljuicer
05-27-2018, 06:06 AM
GHRP-6 is awesome to increase your appetitie