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08-25-2006, 07:50 PM
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my diet and powerlifting routine- help!!
I'm having trouble coming up with a routine (i got some exercises- at the end) if you could quote my workout routine and add some suggestions i'd appreciate it! im trying to make a hybrid routine where i can achieve a lot of strength and an increase in muscle size (im unsure about the sets and reps)
My weight: 154lb Height: 5'7" Waist: 34" DIET Calories to consume to gain weight: 154x16=2464 cal Protein= 154x1.3g =200.2g x 4= 800.8 calories [29%] Carbs= 154x 2.5g=385g x 4= 1540 calories [56%] Fat = 154x .3g=46.2g x 9= 415.8 calories [15%] Total: 2756.6 calories (its higher then one to gain weight, but i guess thats ok because muscle burns fat faster) Is that a good amount of calories to consume, or does it need to be higher? (i want to get stronger and keep my bodyfat around the same.)Also, one of the stickies said to eat .3-.4g per pound of bodyweight, but my book said i should consume 20% minimum fats [the book talks about gaining muscle for hardgainers though]... is my percent ok or not? I plan on eating 5-6 meals a day and as many of them as actual food. I may however consume 2 protein shakes on training days. I plan on eating (i'll try and divide the 2756.6 calories between the 5-6 meals... i may have to compensate because of the protein shakes: breakfast - oatmeal fruits (5 servings throught day) fat free milk (thats what i always get... that ok?) whole wheat toast margerine hardboiled eggs egg/cheese/ham sandwich cheerios bagels [whole wheat] w/ cream cheese or peanut butter lunch/dinner (and the other meals) tuna chicken whole wheat pasta salmon patties low fat meats porkchops hamburgers green vegetables cauliflower dairy products - in moderation sunflower seeds i will avoid (or try too as much as possible  ) -processed, frozen, or foods that taste really good: pizza, fried foods, candy, sodasWater: i'll drink a gallon a day Cheat day: once a week/ every 2 weeks: i can eat a candybar or a little ice cream, etc. SUPPLEMENTS 1. Centrum multivitamin 2. ON 100% whey protein Powerlifting/Bodybuilding routine i'll do gripwork on my days off. Mon: Arms and chest Bench press 3x 6 Parallel bar dip 3x10 Curls 3x 6 Pull down 3x6 Tue: off Wed: Legs Squat 3x 10 Deadlift 3x 10 Calf raises 3x10 Thur: off Fri: off Sat: Back Pullup 3x10 (pronated grip) Sun: off Last edited by dog20; 08-25-2006 at 07:54 PM. 
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08-25-2006, 07:57 PM
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Man you need to go to the gym and lift first.
Do the beginners workout. Get your form right. Then worry about doing specific exercises for strength. YOU CAN NOT JUMP INTO A POWERLIFTING WORKOUT UNTIL YOU LIFT WITH PROPER FORM!!!!!!!!!! Now go lift!
__________________
Even if you're on the right track you will get run over if you stand still.
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08-25-2006, 08:48 PM
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Well the diet is really thought out. Your going for the Power Lifter with a Body builder type defined look right? just wondering...
Plus the squat and deadlifts on the same day? Both those are major compound excersizes that are usually meant for the big numbers. If u have enough energy to do both of them effectively on the same day ur probably not going heavy enough. Dead lift is more of a back excersize unless ur doing straight legged deads. Rows should also find a place on ur scheduel. There great for upper back, traps (i think). I also notice no shoulder and abs workout. Abs look good but also help with the power lifts. PJ can help u take another try at a workout. Listen to him man he knows his stuff\ PS. Im not going to quote the workout and to to fix it but will leave that to someone with more knowledge, Last edited by Tedo15; 08-25-2006 at 08:52 PM.
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08-25-2006, 08:58 PM
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i prefer strength to muscle size but i would also like to get bigger. i dont need to have every single muscle in my body developed. so i want to look more impressive and get stronger. not look impressive and be weak or look weak and be strong
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Last edited by dog20; 08-25-2006 at 09:03 PM.
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08-25-2006, 09:12 PM
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Like c4detonater said, start on the beginners routine first.
You need a starter programme to get a bit of strength first - you'll bust your boiler if you start on a powerlifters routine without proper form or initial strength.
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08-26-2006, 03:56 AM
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Quote:
__________________
Lifes a B!tch, but God forbid the b!tch divorce me Check my log http://bodybuildingforyou.com/forums/showthread.php?t=38857 and drop some comments
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08-26-2006, 09:04 AM
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Quote:
I am very impressed with the diet. It may be a little high on the calories, but thats ok. you can always adjust if you think you are getting too much fat later on. I always like to start out high if i am tryin to gain weight. Try to eat natural almonds instead of sunflower seeds. They are much better for you. about 22 almonds is 1oz!
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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08-26-2006, 03:16 PM
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Quote:
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08-26-2006, 03:22 PM
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i'll do gripwork on my days off.
Mon: Arms and chest Bench press 3x 6 Parallel bar dip 3x10 Curls 3x 6 Pull down 3x6 Tue: off Wed: Legs Squat 3x 10 Deadlift 3x 10 Calf raises 3x10 Thur: off Fri: off Sat: Back Pullup 3x10 (pronated grip) Sun: off Sorry mate but this routine sucks, please go over everything ive posted read the how to make a Powerlifting routine thread again. 
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08-27-2006, 03:49 PM
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I'd put deads on back day and leave squats and deads 72 hours inbetween.
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Squats and Deads together WTF!
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