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Advice on Plan/Nutrtion

  • 25-07-2012 1:12pm
    #1
    Man007
    Registered Users, Registered Users 2 Posts: 167 ✭✭


    Hi

    Looking for advice from some of the experienced members on my plan/nutrition

    I am 5ft 10in and 79kilos

    I have come up with a 3 month plan with the goal to get bigger and lean out a bit.

    Plan is to do 3 plans for 4 weeks each as follows

    3 days full body workout with compound lifts( pull ups, Deadlifts, Squats, Cleans) in sets of 4 starting 12 reps down to 6 reps with weight focused cardio to finish with aim to reduce body fat

    Have tried this before with success

    Followed by 4 weeks 5x5 to add some size again focusing on heavy compound lifts

    Then to finish with 4 weeks of high volume training 10x10

    My diet for the 1st programme is as follows

    Carbs on workout days only

    Workout Day
    Beakfast Shake with 100grams Oats and 1.5 scoops whey and water plus fish oil

    Snack 50grams Barzil or Cashew Nuts

    Lunch(pre workout) 150grams chicken breast, green veg and 100grams brown rice or sweet potato

    Post Workout 2 scoops of whey and a bananna

    Dinner 150grams chicken breast or white fish and green veg

    Pre Bed 200grams cottage cheese

    Non Workout
    Breakfast Chicken Fillet and 1.5 scoops whey

    Snack 50grams Brazil nuts

    Lunch chicken fillet and green veg some olive oil

    Dinner Chicken Fillet or White fish with veg and 50grams cashews

    Pre bed 200grams cottage cheese

    What do people think of this and what changes should I make to diet during the 5x5 stage of the workout when I am trying to gain also would I be better doing the programmes in different order as in 5x5 first then lean out

    Any advice appreciated thanks


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