Hi all. I would like some feedback please on what you think of this plan thusfar. It's flexible based on the opinions of others more experienced than myself, so I value your input.
Initial Goal: To gain mass/weight/muscle
Stats:
Height: 5ft 8"
Weight: 143 lbs
Build: Average
Eating Plan
Meal 1 - 7am
1 packet of meal replacement with 16oz semi skin milk
1 serving of whole grain cereal
1 cup of low-fat yogurt
1 piece of fruit
Meal 2 - 10am
1 serving of whey protein in 10oz water
1 large apple
Meal 3 - 12pm
2 grilled chicken breasts
1 serving brown rice/pasta
1 cup low-fat yogurt
1 serving of whey protein
Meal 4 - 3pm (Pre-workout)
1 packet of meal replacement in 16oz water & 5-10g L-glutamine
1 large banana
1 workout bar (some carbs and 18g protein)
5pm - WORKOUT (monday, wednesday, friday)
Meal 5 - 6pm (Post-workout)
1 serving of whey protein with 1.5g of creatine with kool-aid
Meal 6 - 7pm
8-10oz of lean round or flank steak
1 large serving of rice
1 large green salad
Meal 7 - 9pm
1 packet f meal replacement, 16oz semi skin milk
1 large banana
3-5g of L-Glutamine
Bed 10pm
Workout
Goal: Pre-Program, conditioning the muscles for what is to come
Method: Multiple sets
Splits: 3 day splits
Tempo: 1/0/1, 2 min rest intervals
Duration: 2-3 weeks
Workout 1 - Monday: Pecs, Delts, Triceps
Bench Press - 2 warm up sets and 2 x 12
Military Press - 2 warm up sets and 2 x 12
Bench Dips - 2 sets to failure
Crunches - 2 sets to failure
Workout 2 - Wednesday: Glutes, Quads, Hams, Calves
Squats - 2 warm up sets and 2 x 12
Leg Curl - 2 warm up sets and 2 x 12
Standing Calf Raises - 2 warm up sets and 2 x 12
Workout 3 - Friday: Lats, Triceps, Biceps, Forearms
Bent Over Barbel Rows - 2 warm up sets and 2 x 12
Upright Rows - 2 warm up sets amd 2 x 12
Barbell Bicep Curls - 2 warm up sets and 2 x 8
Reps (and weight) will vary as I learn more about what body can handle. The program will change after 2-3 weeks.
Feedback much appreciated! Thankyou!
beginner workout plan
Moderators: Boss Man, cassiegose
- take shake from meal 2 and have at breakfast
- add splid protein to meal 2 now that shake is gone
- don;t need shake at meal 3 but add veggies
- don;t eat bars, just eat some more solid protein
- add more sugar to your post training meal
- no fruit after am really, solid protein and veg/salad before bed
- train full body...if you still want to warm into it then 1 day do deadlifts, bench presses and rows x 2 - 4 cycles (circuits) then the other day do squats, chin ups, shoulder presses...core and arms can be added in but not to take away from the main stuff
- add splid protein to meal 2 now that shake is gone
- don;t need shake at meal 3 but add veggies
- don;t eat bars, just eat some more solid protein
- add more sugar to your post training meal
- no fruit after am really, solid protein and veg/salad before bed
- train full body...if you still want to warm into it then 1 day do deadlifts, bench presses and rows x 2 - 4 cycles (circuits) then the other day do squats, chin ups, shoulder presses...core and arms can be added in but not to take away from the main stuff
Hi swanso5. Thanks for the advice mate. I have adjusted the menu based on your suggestions.
After doing workout 2 yesterday I felt completely unsatisfied with it, and I was barely sore at all after monday's session. So I will change this for sure, to full body workouts as you recommend.
In regards to your suggestions with the menu;
What sugar do you recommend for post training?
You say protein and veg before bed.....Is this instead of the meal replacement and glutamine an hour before bed (Meal 7) or as well as?
Also, how should this menu differ on a non-training day?
Thank you for your help thus-far, it's much appreciated.
After doing workout 2 yesterday I felt completely unsatisfied with it, and I was barely sore at all after monday's session. So I will change this for sure, to full body workouts as you recommend.
In regards to your suggestions with the menu;
What sugar do you recommend for post training?
You say protein and veg before bed.....Is this instead of the meal replacement and glutamine an hour before bed (Meal 7) or as well as?
Also, how should this menu differ on a non-training day?
Thank you for your help thus-far, it's much appreciated.
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Pablo P,
It seems you are new to working out, but it's good you are taking the time to make note of your nutritional intake and workout plans.
Your workout plan for the initial couple weeks seems fine. If you aren't getting soreness challenge yourself more with the weight, while being able to use perfect form. By the last rep you should need a spotter to assist you to lift the weight.
I would say more vegetables could be added to your diet. I eat broccoli and spinach regularly. Try not to rely on iceberg lettuce salad mixes because they are lacking in nutrients compared to other leafy greens.
Put honey in your post-workout shakes for simple carbs.
Why take 1.5g of creatine? First off, if you are a begining lifter, you don't need it to get gains, nor will it help you get gains quicker. Second off, 1.5g will do virtually nothing, as a standard dose is 5g. Factoring in how much of it isn't absorbed and utilized, you are probably peeing most of it out anyways. Do yourself a favor and don't spend any more money on it until you get more experience with hands-on lifting.
It seems you are new to working out, but it's good you are taking the time to make note of your nutritional intake and workout plans.
Your workout plan for the initial couple weeks seems fine. If you aren't getting soreness challenge yourself more with the weight, while being able to use perfect form. By the last rep you should need a spotter to assist you to lift the weight.
I would say more vegetables could be added to your diet. I eat broccoli and spinach regularly. Try not to rely on iceberg lettuce salad mixes because they are lacking in nutrients compared to other leafy greens.
Put honey in your post-workout shakes for simple carbs.
Why take 1.5g of creatine? First off, if you are a begining lifter, you don't need it to get gains, nor will it help you get gains quicker. Second off, 1.5g will do virtually nothing, as a standard dose is 5g. Factoring in how much of it isn't absorbed and utilized, you are probably peeing most of it out anyways. Do yourself a favor and don't spend any more money on it until you get more experience with hands-on lifting.
1 - i have a sugary breakfast cerial then bread about 45 - 60mins later...could also try pasta, rice or potatoe here
2 - why glutamine before bed? either way, you'd have solid protein, veg and glutamine
3 - non training day is the same but no post workout meal so no carbs...if you want them have them at breakfast
www.uponlinetraining.com
2 - why glutamine before bed? either way, you'd have solid protein, veg and glutamine
3 - non training day is the same but no post workout meal so no carbs...if you want them have them at breakfast
www.uponlinetraining.com
Thank you swanso5 and bigboy5491 for the advice, it's much appreciated.
I've been working out and 'dieting' for two weeks now. This has allowed me to adjust food and training schedules for something that works best for me.
I calculated protein, fat and carb intake based on bodyweight/height for bulk/growth, and then broke down daily menu into their nutritional values.
Initially, much to shock, I was up to about 4500cals a day! No wonder I was bloated at the end of every day! I've reworked it to a much more sensible intake.
Training Days:
Protein: 329g
Carbs: 306g
Fats: 62g
Total Cals: 3040
Non-Training Days:
Protein: 265g
Carbs: 254g
Fats: 46g
Total Cals: 2527
Also, I've changed workout, though I'm still on a 3-day split. Perhaps when I'm more experienced at lifting, I'll switch to full body workouts. But at the moment, they just don't work well enough for me. With a 3-day split, I can really concentrate on those power lifts without it affecting the exercises on other body parts. I've done a lot of research on both splits and full body, and I think it's just a matter of preference.
bigboy5491 - The creatine was actually a mistake, wasn't supposed to be there. I've now started taking it, and I'm in the loading phase as reccomended on the bottle and various websites.
- Point taken on the veg and honey, I've included those into diet.
swanso5 - I researched L-Glutamine a bit. Is the following inaccurate?
"Definitely take glutamine right before bed.
This is where the overwhelming research shows the value of glutamine raising growth hormone levels significantly by taking 5 grams before bed.
Also, another great time is upon waking, when your muscles have been without significant nutrition for up to 6-8 hours. "
Thank you both for your help.
I've been working out and 'dieting' for two weeks now. This has allowed me to adjust food and training schedules for something that works best for me.
I calculated protein, fat and carb intake based on bodyweight/height for bulk/growth, and then broke down daily menu into their nutritional values.
Initially, much to shock, I was up to about 4500cals a day! No wonder I was bloated at the end of every day! I've reworked it to a much more sensible intake.
Training Days:
Protein: 329g
Carbs: 306g
Fats: 62g
Total Cals: 3040
Non-Training Days:
Protein: 265g
Carbs: 254g
Fats: 46g
Total Cals: 2527
Also, I've changed workout, though I'm still on a 3-day split. Perhaps when I'm more experienced at lifting, I'll switch to full body workouts. But at the moment, they just don't work well enough for me. With a 3-day split, I can really concentrate on those power lifts without it affecting the exercises on other body parts. I've done a lot of research on both splits and full body, and I think it's just a matter of preference.
bigboy5491 - The creatine was actually a mistake, wasn't supposed to be there. I've now started taking it, and I'm in the loading phase as reccomended on the bottle and various websites.
- Point taken on the veg and honey, I've included those into diet.
swanso5 - I researched L-Glutamine a bit. Is the following inaccurate?
"Definitely take glutamine right before bed.
This is where the overwhelming research shows the value of glutamine raising growth hormone levels significantly by taking 5 grams before bed.
Also, another great time is upon waking, when your muscles have been without significant nutrition for up to 6-8 hours. "
Thank you both for your help.
1 - on non training days protein should be at least the same as training days if not higher
2 - fats the same
3 - cut carbs down, you don't really need them when you're not exercising
4 - i would think post training when your absorption is at it's greatest or maybe pre cardio preserve muscle
you wanna increase GH more durting sleep, get better quality sleep
www.uponlinetraining.com
2 - fats the same
3 - cut carbs down, you don't really need them when you're not exercising
4 - i would think post training when your absorption is at it's greatest or maybe pre cardio preserve muscle
you wanna increase GH more durting sleep, get better quality sleep
www.uponlinetraining.com
Hey swanso5.
The difference in protein comes from a meal replacement I have post-workout and a workout bar I have pre-workout. (I know you said get rid of the the protein bar and replace with solid protein, but I just can't knock the convenience of the nutri-bar pre-workout).
If you say protein should be the same, I think I'll knock something off training days and add something to non-training days to meet in the middle. 2800cals every day.
The difference in fat again comes from the meal replacement and protein bar, so that'll be sorted with the above adjustment.
Tha carbs I'm a little confused with. On many sites I've seen it recommends more carbs than protein, some say equal carbs and protein, other say more protein than carbs. I've kept them equal to be on the safe side. What do you suggest? The carbs I have are all good (2 small servings of brown rice or pasta a day, the rest is from veg, fruit, and meal replacements (which has 41protein, 38carbs, 8fat) ).
The difference in protein comes from a meal replacement I have post-workout and a workout bar I have pre-workout. (I know you said get rid of the the protein bar and replace with solid protein, but I just can't knock the convenience of the nutri-bar pre-workout).
If you say protein should be the same, I think I'll knock something off training days and add something to non-training days to meet in the middle. 2800cals every day.
The difference in fat again comes from the meal replacement and protein bar, so that'll be sorted with the above adjustment.
Tha carbs I'm a little confused with. On many sites I've seen it recommends more carbs than protein, some say equal carbs and protein, other say more protein than carbs. I've kept them equal to be on the safe side. What do you suggest? The carbs I have are all good (2 small servings of brown rice or pasta a day, the rest is from veg, fruit, and meal replacements (which has 41protein, 38carbs, 8fat) ).