Quote (EverNineAfter @ Mar 4 2012 07:14pm)
YO MAN, sup. can you give me a general diet for a bulk for someone 175lbs / 5'11 clean as possible with small fat gains with the following foods just when should eat them and what not.
Brown rice /quinoa , fruits, vegetables (can you name which ones are generally good to eat everyday or the ones i should stick too) , salmon, tuna, chicken , whole wheat bread and wraps , nuts, cottage cheese, and I'm sure I'm missing some shit oatmeal eggs blah, just give me a general diet for a bulkier at those stats.
also for sups, when should i be taking them, incorporate that into the diet plan as well please. The ones I'm taking are. Orange Triad multi, fish oil, cal/mag , zinc, glutamine, kre alk, citrulline malate.
also any sups you recommend i should get for health . gaining strength and size ? protein powder to ofc i didn't list that tho.
also i work from 7 am - 330 pm , then after work i workout, then have boxing class after working out so like 4 o'clock workout then 6 ish boxing 3x a week boxing and workout on same day.
if you could incorporate the diet to my times thanks !
E: also I'm doing 5x5 SL workout what are some exercises that would assist someone in boxing specifically do you know ? neck ones maybe or traps or shitttt
This is the guide you will need. It covers everything you ask for.
Regarding times that you workout and eat, just plug the eating times to however benefits you. Just make sure to down a protein shake immediately after strength training.
As far as boxing goes, you definitely do need stronger neck/traps, but you also will need fast-twitch improvement in the triceps, chest, lats, calves, and a lot of good core-work.
I would make a conscious effort to throw in 10 sets of fast-twitch of EACH muscle group above 1x per week.
ie: if you want to hit lats on back day with fast twitch considered, you would do 10 sets of fast-reps of 2 exercises - lat pulldowns and bent over BB or DB rows. You will go very fast on the positive, and go really slow on the negative. Same for the other routines, except for abs which need general strengthening 3x per week.
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031Abs Workout Routine