Universal Nutrition Forum

Im goin to show an example of muscle memory in all its glory.

Giving myself 8 weeks, 3 day split, HIT, optimal protein aminos EFA's combined with balanced nutrition.

I will post an up to date pic shortly along with my training and nutritional guideline.

M 16

great stuff man, i will look forward to it!!!

Training:

8 weeks
HIT
3 Day Split

Monday: Back/Traps/Bicep (60 Mins)

Deadlifts
Rows
Lat Pulldown
Shrugs
Biccep Curls
Hammer Curls

Wednesday: Chest/Tricep (60 mins)

Bench Press
Incline Press
Cable Flys
Decline Press (Smith)
Skulls
DB Extensions

Friday: Legs/Shoulders

Squats
DB Lunges
Leg Press
DB Press
Side Laterals
Reverse Cable Cross

Each excersise = 2 sets worked to maximum failure.

Any critique appreciated.

M 16

Nutrition:

This is how the nutrition is looking at the moment, can you tell me what you think cheers.

Training days:

Meal 1
250ml juice
60g whey isolate with 500ml milk
1 piece fruit

Meal 2
100g chicken with lettuce on 2 slices of wholemeal bread
1 piece fruit

Meal 3
6 egg whites 2 yolks
1 piece of fruit

Meal 4
30g whey isolate with 250ml milk
30g oats

WORKOUT

Meal 5
30g of whey isolate (water)
1 lucozade

Meal 6
200g chicken/steak
200g potatoes
1 tomato, 5 mushrooms
1 0% fat free yogurt

Meal 7
30g of whey isolate with 250ml milk
tablespoon olive oil

*Supplements used: Amino acids, multivit, EFA's

*3 litres of water throughout the day

ON NON TRAINING DAYS SAME DIET MINUS MEAL 3

M 16

Some would say it is impossible to train legs with any other large bodypart

Not concerned about that.

Some might also say shoulders is not a large bodypart...

M 16

02/01/09

Workout 1:

Deadlifts: Set 1 - 40kgs x7 Set 2 - 40kgs x7
Rows: Set 1 - 30kgs x7 Set 2 - 30kgs x7
Lat Pulls Set 1 - 40 x8 Set 2 - 45 x6
Shrugs Set 1 - 26's x12Set 2 - 26's x12
Bi Curls Set 1 - 10's x7 Set 2 - 12's x7
Hammers Set 1 - 10's x7 Set 2 - 10's x6

*First workout in 6 months, happy enough :)

M 16

Havnt trained for 6 months man incl. the bar it was 40kgs, just wanted to get a feel for the movements again. I can feel the DOMS kicking in already although that wouldnt make them delayed would it

Thanks, you think the diet looks alright then, havnt done the calculations on it yet but im sure my protein is fine and fats 2, only i might have add some nuts...

Im not really aiming for a bulk as such, im carrying some fat at the moment but i do need to pack on some muscle, its all about the muscle memory! Getting in shape is my goal, simple.

M 16

One too many shakes for me. 4 a day is too many. Replace one of the shake meals with a whole food meal.

Also, if you want people to critique your diet, you'd get a better response if you included all your stats and the macros for the diet, i.e. protein, carbs and fat per meal.

Ryan wrote:

i wouldnt be worried about having 4 shakes in a day the odd time or even once a week-protein is protein
but whenever there is meat in the house-chow down

Protein is not just protein man. Protein shakes are a dietary supplement. They should really only be used PWO and when eating a whole food meal is too inconvenient. Eating whole food meals like steak will lead to more growth then protein shakes. Also, when cutting, eating whole food meals adds to thermogenesis which is very beneficial when burning fat.

protein shake is better than NO protein

on a bulk which i am on atm i dont worry about shakes as opposed to food-a lot of the time like in school it's much handier to drink protein- i only started doin this recently.

didnt know about the thermogenesis thing-maybe thats why my cut went so well-i kept shakes for pwo and rarely wud hav 2 a day

im gaining fairly well atm and i hav loads of muscle milk shakes
-i hav usually 3 muscle milk shakes and 4 chicken breast and 2 whole eggs a day

Ryan wrote:

protein shake is better than NO protein

You didn't read my post properly. I never said protein shakes are bad. I simply suggested that IMO 4 shakes a day is too many and that a shake should only be taken PWO and when a whole food meal is too inconvenient. A whole food protein source is superior to a shake.

Of course a shake is better then NO protein.

Glad to hear your bulk is going well.

Jeff wrote:

One too many shakes for me. 4 a day is too many. Replace one of the shake meals with a whole food meal.

Also, if you want people to critique your diet, you'd get a better response if you included all your stats and the macros for the diet, i.e. protein, carbs and fat per meal.

Ye ur right, especially on non-training days bc im only consuming 2 whole food meals with 3 shake meals, i'll have to alter it a bit there, maybe not so much on training days theres 3 whole food meals there and 3 shake meals, but i guess it depends on my dietary needs in order to gain muscle.

Ive been lazy and not worked out the macros for the diet yet, but i'll get on it, im sure my protein is fine however.

Im 5"9 and 165lbs, my bf is anywhere between 12%-15%.

My goal is anywhere between 175lbs and 180lbs with bodyfat between 8%-10%.

But like Ive mentioned I just want to prove muscle memory as 6 months ago I was ripped at 170lbs.

M 16

Ryan wrote:

you're absolutely right-when wholefood sources are inconvenient...
i dont know how i'd get on with out protein shakes!

the bulk is goin savage actually-i dont put any fat on my arms
my waist is wider tho but not too much. i gained a fair bit of fat the 1st 2 weeks but changed to a carb cycle bulk and stopped putting on fat
ill bulk till april and throw in a 140 gr carb cut 4 2 weeks in april to prevent plateau

i cycle a fair bit to get around-but no running or anythin like on my cut-that was serious cardio!
i thought i was bout to injure my back after deadlifts the other day but turned out fine!...ill wait till i can deadlift 150+ to get a belt

ryan this is m 16s journal stop hijacking other peoples threads

A couple of reasons ryan, one of which was the time put into it all. Not to dis the bodybuilding lifestyle or anything but it can be time consuming especially when you have many other (and really more important) goals in life.

One thing i have learned with bodybuilding is to not let it become the only focus of your life. I found ive always kept more motivated when i had another sport that ran alongside the weight training.

I do not agree however that a diet is time consuming or taxing on the finances, eating healthy and correct is easy once you plan out your meals etc.

Ps. some serious DOMS today lol

M 16