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2004/01/15, 02:17 PM
Hi everyone, I have been working out for 9 years now, since I was 13 years old, I am a very serious weightlifter and want to know if I am doing anything wrong on my workouts and nutrition. First I will give you my stats.
Ht 5-9
Wt 177
arms 15.7
chest 46.5
thighs 24.5
calves 16
forearms 13.5
waist 31
Body fat 7.4%
pounds of fat 13.1 pounds
water 100.9 pounds
muscle pounds 63 pounds
Bench press max 315 pounds
squat max 435 pounds
military press max 165 pounds
normal sets
bench press flat bench 185 pounds 8-10 reps 4 sets
sitting down bench machine 250 pounds 10-12 reps 3 sets
bicep curls free weights 40 pounds 8-10 reps 4 sets
lat pulldown machine 125 pounds 10 reps 4 sets
leg press 310 pounds 12-18 reps 4 sets
military press 2 free weights 40 each 8 reps, 4 sets
I want to get up to around 190 and not gain any fat, stay the same,just add muscle and water weight. For some reason I cant get the bottom two abs to show, The top four are good, the rest of me is very well, here is my routine
I work out with weights 5 hours a week on average
I do cardio for 5 hours a week average
I generally do all my lifting 1 hour everyday mon-fri, then take the weekend off, same on the cardio, alltogether 2 hours a day mon-fri then sat and sunday just rest.
I am also getting an average of 9 hours a night sleep, is this too much or a good amount for muscle growth?
My nutrition average
calories =2400
protein= 37% 222 grams a day
carbs= 31% 186 grams a day
fats= 32% 85 grams a day
I drink about 60-80 ounces of water a day
I drink about 5-7 cups of coffee a day
all drinks are diet,
I eat skinless chicken,egg whites,protein mix,roast meat,and some pork for my protein,
I eat noodles as my main carb source, I dont eat many carbs,
I use alot of equal, probably 24-30 packs a day on average, Is that too much, can it effect my training?
okay I know my cholesterol intake must be high with the eggs and chicken, but I have low levels in my body so I guess it does not hurt me much.
Is the caffeine too much? I usually dont drink any for at least 6 hours after a workout, but before a workout, is it true that caffeine after a workout hurts muscle regrowth?
I know how to add bulk, I added 20 pounds in 2 months before, but probably 8 or 9 pounds was fat, I want to gain this 13 pounds or so in 3 months with no fat gain,all muscle and water, and so far it is working.
If any of you notice something I can do better please tell me and I will try it.
Later to all and nice forum,
Joe
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