First week after Ripptoe - Workout + Nutrition Checkup

[mike0292]

Here are some stats:

Age: 18
Weight: 170
Goal: Gain some muscle mass and look better with my shirt off

Here's how my first 3 days of Ripptoe went

Mon:
Squat: 3x5 115
Bench: 3x5 105
Deadlift: 1x5 115

Wed:
Squat: 3x5 115 (still sore from Monday)
Overhead Press: 3x5 95
Pendlay Row: 3x5 95

Fri:
Squat: 3x5 125
Bench Press: 3x5 115
Deadlift: 1x5 135

Nutrition:

10 - wake up
10:30 - honey nut cheerios + banana and glass of milk
11-12 - gym (if MWF)
12 - post workout shake (2 scoops ON 100% Whey + milk)
1 - egg sandwich and milk (2 eggs and cheese on wheat bagel)
3 - turkey sandwich and milk (2 slices deli meat on wheat toast)
6 - dinner and milk (usually some kind of meat and a salad)
9 - leftovers from dinner or some kind of deli sandwich and milk
Before bed some snack, usually yogurt, and glass of milk

Usually drink about 5 glasses of water throughout the day

That's my ideal nutrition if I was home all day which I never am, but I don't ever skip any major meal

How's it look?

[thirddan]

i would suggest moving the cereal to post workout (not sure of how good cheerios are for you, but i imagine that they are not good) and take a scoop of whey with it, maybe switch the 1030 and 12 meals so that your carbs come after workout...

eat some veggies at every meal and add some fat, i don't see much other than from dairy...you probably need more water as well...i didn't count the cals, but remember that to gain muscle you have to eat more than your maintenance so make sure that is happening...

kyle...can we get a link to berardi's 7 habits article in the faq?

http://www.t-nation.com/readTopic.do?id=459493

[mike0292]

I have fish oil capsules, should I take those with meals?

[thirddan]

yes, spread them out through the day...but you should be getting all kinds of fat every day...saturated from mean, mono unsaturated, poly unsaturated, fish oil etc...some flaxseed, olive oil, mixed nuts will get those fats into your diet...and they are calorie dense as well...

[Fels krone]

[ QUOTE ]
(not sure of how good cheerios are for you, but i imagine that they are not good)

[/ QUOTE ]

I was under the assumption that under this workout, you should be consuming as many calories (carbs + protien) as possible. I dont see why cheerios would be a bad choice. They seem to be a healthy, solid source of carbs.

[thirddan]

just checked out the cheerios on nutritiondata.com and they don't seem too bad, but i just gave it a cursory glance...of course the size of the bowl etc matter and how many cals he is actually taking in...the site uses .75cup as one serving and i would imagine that most people eat more like 2 cups so just make sure that you understand the difference between your serving size and the nutritional data serving size...

he should still probably move it to after his workout since it is higher in starchy carbs...

[Scary_Tiger]

How tall are you?

(Ok, I admit I've seen you around campus but I'm bad at guessing and it's kind of relevant.)

[mike0292]

6' 0 I think, might have grown in last year

[kyleb]

[ QUOTE ]
kyle...can we get a link to berardi's 7 habits article in the faq?

http://www.t-nation.com/readTopic.do?id=459493

[/ QUOTE ]

done and done