I am 6'-1", 245lbs., 30 years old and have been training for 12 years. I am trying to get ready for my first show in April, 2001. Amazing how in tune you have to be to your body's reaction to certain foods, training, etc. I am finding out that having a deadline to meet forces you to really focus on what works and what doesn't, because you no longer have time to just mess around and go through the motions of training half-heartedly and not sticking to your diet.
Here's my current diet, not exactly the same every day but you get the general idea.
- 6:30am: Heavyweight Gainer 900 or 2 Myoplex Deluxe with another 3-4 scoops of Whey protein to up the protein.
- 7:00am: Work out (Limit to 45 min. in the Gym heavy and intense. Get in, do my thing and get the hell out. Right now, I cut out all cardio because I have a tendancy to lose weight easily)
- 8:00am: High glycemic, high carbohydrate drink (Mass Recovery or White Litening is good if your gym carries it) Essential to replace glycogen stores within 45 minutes of lifting. A good source of protein is important too like maybe a couple Pure Protein Bars or a whey protein shake.
- 9:30am: 2 sandwiches and about 80-100G of whey protein shake (About 4 scoops of your average powder in water) If you work out in the morning, you want the majority of your carbohydrates to come relatively soon after your work out. The body will utilize most of the calories to restore glycogen levels to normal Little, if any should be stored as fat.
- 12:00pm: Togos sandwich or 2 Barbeque chicken sandwiches from Carl's Jr. plus another 80G of Whey powder in water. (Forgot to mention that I supplement every meal with a few capsules of Flaxseed oil for proper fat intake)
- 2:30pm: 2 Myoplex + some flaxseed capsules
- 5:00pm: 2-3 chicken breasts with yams or white potato
- 8:00pm Same or another moderate carbohydrate meal replacement supplemented with additional whey protein powder in the mix
- 10:00pm Right before bedtime, zero or very low carbohydrate whey protein shake 4-5 scoops = 80-100G of whey protein.
Creatine is good, Glutamine is also good. Spend your hard earned money on food though, it's the ultimate drug. Don't waste your money on fat burners at this stage like Hydroxycut, Xenadrine or Ripped Fuel... Leave that for your cutting phase. Remember that when it comes time for you to cut away all the fat you will most likely loose approx. 40% of the muscle gains during the process (can't be helped as far as I am aware), so don't be afraid of gaining a little fat or smooth (like I was for the longest time). Just concentrate on getting HUGE. If you can get enough thickness over the next few months then when you diet down, it will look a lot better.
Anyway, got to go. I am still learning a lot too so there is still a ton I don't know. If you have any tips, send 'em my way. Later!