Good day to you all,
I've been working out for 3 weeks now using this routine:
Total-Body Training by Chad Waterbury http://www.t-nation.com/free_online_art ... y_training
I'm 5'11 tall, 19 yrs, and I weigh 146 lbs. goal is to achieve hypertrophy, so I wanted you guys to check if diet is alright:
9:00 - whole wheat toast 3 slices w/ cream cheese, milk 1 cup w/ coffee, yogurt w/ cereal & oats small portion.
11:30 - 1 large boiled egg, 1 peach, 1 whole wheat ham & cheese sandwich.
14:00 - 2-3 steaks w/ salad and potatoes.
17:00 - yogurt large portion w/ cereal & oats, 1 banana, 2 toast w/ cheese.
19:30 - walnuts and peanuts
22:00 - fish 500 grs. w/ veggies and whole wheat rice.
I'm trying to increase caloric intake by 100 calories daily, but it gets hard and I don't eat as much. Any thoughts?
Thanks in advance!
diet for hypertrophy
Moderators: Boss Man, cassiegose
Re: diet for hypertrophy
psycho wrote: 9:00 - whole wheat toast 3 slices w/ cream cheese, milk 1 cup w/ coffee,
yogurt w/ cereal & oats small portion.
(I'd go for Low Fat Cheese, with that instead. I don't see anything wrong with this meal oherwise.)
11:30 - 1 large boiled egg, 1 peach, 1 whole wheat ham & cheese sandwich.
(Give the Peach time to digest, for about 10-15 minutes, then have the rest of the food. Make the Cheese low Fat, but that looks fine.)
14:00 - 2-3 steaks w/ salad and potatoes.
(I'd eat a large Steak, rather than just eat 2-3. It makes it a bit easier to cook a larger one, and probably a bit cheaper, buying an 8OZ one say, as opposed to 2-3 3OZ ones.
17:00 - yogurt large portion w/ cereal & oats, 1 banana, 2 toast w/ cheese.
(You're eating too much Cheese, and I'd forget the Banana. You have other choices for Carbs, so do that instead. Try things like Flax, Mushrooms, Legumes, Veggies, Soy, as possible alternatives.)
19:30 - walnuts and peanuts
(I wouldn't bother having both. Have the Peanuts, for Protein, Carbs and Fats and then perhaps some Chicken, Turkey Ham for a bit more Protein, and possibly bump up the Carbs too.)
22:00 - fish 500 grs. w/ veggies and whole wheat rice.
(That looks okay, but go easy on the Rice, no need for too much at that time of night.)
