Infraction
New member
Hi guys, i'm new here and i'm after a bit of input on my current diet and training efforts.
I'm 30, 187cms and about 88kg. I've been training on home gym equipment on and off for years with enough effect to keep fit and strong but i've never really busted through and taken on a built look which is what i'm aiming to do at the moment.
After reading an absolute shit tonne of material of late I came to the conclusion that the main problems were too much isolation training, no compound lifts and not enough food.
Compound lifts are a problem for me though as I have problems doing squats and deadlifts due to a leg length discrepancy, which although mostly corrected with an orthotic in the left shoe just doesn't give me a symmetrical foundation to lift heavy weight without high risk of injury and back pain afterwards. Couple this with a dodgy right rotator cuff which had me quit bench pressing altogether about 2 years ago and you can imagine it's been tough going trying to shock the body into growth, especially with declining hormone levels.
I've recently started up deadlifts again at a low weight and i'm just doing my best to concentrate on form and try to keep these in my routine without injuring myself. I've also managed to get a couple of sessions of flat bench dumbell presses in each week with a very restricted range of motion and small weight increments to avoid aggravating my shoulder too much. Incline and vertical press are pretty much out at the moment, for any proper amount of weight anyway.
I was also probably training too often, 4 to 5 times a week for 1 to 2 hours sometimes, but this is at home with plenty of rest between sets and alternating muscle groups so I generally felt recovered enough each day, it didn't feel like I was overtraining probably because of the lack of compound lifts. However it has become apparent that I was probably doing a great job of burning up all the extra food I was attempting to eat for gains, and possibly training past the point of stuffing up cortisol/test levels post training.
So to my diet, i've read some of the plans on this site and it seems like i'm on track except perhaps for sheer volume.
I'm consuming 3 pure unflavoured WPI shakes a day, morning, post workout and just before bed, each with full cream milk, a gram or two of creatine mono added and just recently i've started cracking a raw egg into all of these shakes. I'm also considering switching the morning and bed time shakes to WPC because it's cheaper and so it lasts a bit longer.
Other than the shake breakfast is a bit light, a peanut muesli bar and a banana on work days or a fat bowl of nutri grain + banana on non-work days. Coupled with a shake that's about all I can eat without feeling too full and lethargic at that time of the morning.
2 - 3 hours later i'll have 75% of a foot long ham sub, my salad/sauce/bread selection works out at about 400calories for a 6inch according to subway website so say ~600 calorie lunch. Every odd week when I'm sick of subway and I can be bothered cooking up a big batch of chicken risotto or stir fry something or other, then it will be a decent serve of meat and rice instead.
Afternoon I'll either eat the rest of the sub from the fridge or have a can of tuna with a tomato and some cottage cheese / nuts.
Once home i'm currently having a ~50g scoop of sizeon max performance in water followed by a shot of espresso and a workout. 50g WPI + full milk + creatine + egg as a PWS. (I was adding a scoop of carbs aswell but ran out, i'm going to get either maltodextrin or waxy maise starch to add to the PWS.. any suggestion which one to choose?)
Then dinner is something like 200gm tuna + big salad of spinach/tomato/mushroom/leb. cucumber + 100gm cottage cheese. Or replace the tuna and cottage cheese with a steak or chicken breast and the same sort of salad/veg.
By then it's usually after 10pm so other than the occasional bit of chocolate that's usually it until I nail one last shake before bed.
Vitamin wise i'm taking two cenovis 25mg zinc tablets a day, and about 150mg magnesium. Plus 2 or 3 vitamin D3 1000UI's, About 6g fish oil spread over the day and the odd half a b-vitamin mainly if i've been drinking (which i'm doing my best to minimise to keep test levels good).
So I don't really know what the totals of everything are but I figure with the addition of eggs to all my shakes, some carbs to the PWS, and using tuna/nuts as my main snacks I won't be doing too badly??
Could add some boiled eggs as additional snacks probably, got that idea from this site already.. I'm really favouring the 95gm tuna cans though at the moment out of pure convenience but I will eventually get sick of them.
Anyway sorry for super long post, will appreciate anyone taking the time to comment
Cheers
I'm 30, 187cms and about 88kg. I've been training on home gym equipment on and off for years with enough effect to keep fit and strong but i've never really busted through and taken on a built look which is what i'm aiming to do at the moment.
After reading an absolute shit tonne of material of late I came to the conclusion that the main problems were too much isolation training, no compound lifts and not enough food.
Compound lifts are a problem for me though as I have problems doing squats and deadlifts due to a leg length discrepancy, which although mostly corrected with an orthotic in the left shoe just doesn't give me a symmetrical foundation to lift heavy weight without high risk of injury and back pain afterwards. Couple this with a dodgy right rotator cuff which had me quit bench pressing altogether about 2 years ago and you can imagine it's been tough going trying to shock the body into growth, especially with declining hormone levels.
I've recently started up deadlifts again at a low weight and i'm just doing my best to concentrate on form and try to keep these in my routine without injuring myself. I've also managed to get a couple of sessions of flat bench dumbell presses in each week with a very restricted range of motion and small weight increments to avoid aggravating my shoulder too much. Incline and vertical press are pretty much out at the moment, for any proper amount of weight anyway.
I was also probably training too often, 4 to 5 times a week for 1 to 2 hours sometimes, but this is at home with plenty of rest between sets and alternating muscle groups so I generally felt recovered enough each day, it didn't feel like I was overtraining probably because of the lack of compound lifts. However it has become apparent that I was probably doing a great job of burning up all the extra food I was attempting to eat for gains, and possibly training past the point of stuffing up cortisol/test levels post training.
So to my diet, i've read some of the plans on this site and it seems like i'm on track except perhaps for sheer volume.
I'm consuming 3 pure unflavoured WPI shakes a day, morning, post workout and just before bed, each with full cream milk, a gram or two of creatine mono added and just recently i've started cracking a raw egg into all of these shakes. I'm also considering switching the morning and bed time shakes to WPC because it's cheaper and so it lasts a bit longer.
Other than the shake breakfast is a bit light, a peanut muesli bar and a banana on work days or a fat bowl of nutri grain + banana on non-work days. Coupled with a shake that's about all I can eat without feeling too full and lethargic at that time of the morning.
2 - 3 hours later i'll have 75% of a foot long ham sub, my salad/sauce/bread selection works out at about 400calories for a 6inch according to subway website so say ~600 calorie lunch. Every odd week when I'm sick of subway and I can be bothered cooking up a big batch of chicken risotto or stir fry something or other, then it will be a decent serve of meat and rice instead.
Afternoon I'll either eat the rest of the sub from the fridge or have a can of tuna with a tomato and some cottage cheese / nuts.
Once home i'm currently having a ~50g scoop of sizeon max performance in water followed by a shot of espresso and a workout. 50g WPI + full milk + creatine + egg as a PWS. (I was adding a scoop of carbs aswell but ran out, i'm going to get either maltodextrin or waxy maise starch to add to the PWS.. any suggestion which one to choose?)
Then dinner is something like 200gm tuna + big salad of spinach/tomato/mushroom/leb. cucumber + 100gm cottage cheese. Or replace the tuna and cottage cheese with a steak or chicken breast and the same sort of salad/veg.
By then it's usually after 10pm so other than the occasional bit of chocolate that's usually it until I nail one last shake before bed.
Vitamin wise i'm taking two cenovis 25mg zinc tablets a day, and about 150mg magnesium. Plus 2 or 3 vitamin D3 1000UI's, About 6g fish oil spread over the day and the odd half a b-vitamin mainly if i've been drinking (which i'm doing my best to minimise to keep test levels good).
So I don't really know what the totals of everything are but I figure with the addition of eggs to all my shakes, some carbs to the PWS, and using tuna/nuts as my main snacks I won't be doing too badly??
Could add some boiled eggs as additional snacks probably, got that idea from this site already.. I'm really favouring the 95gm tuna cans though at the moment out of pure convenience but I will eventually get sick of them.
Anyway sorry for super long post, will appreciate anyone taking the time to comment
Cheers
