Final critique.....(WBA!)

[strudmack]

Im sick of seeing no gains with the amount of effort Ive been spending time at the gym, so a couple weeks ago i decided to get everything straigthened out to get the best results possible.

Im 19years old
just under 6foot
168pounds
14%ish BF
fairly unactive childhood
ectomorph (I was never reaaally skinny, Ive also had a little chub but still super slim)
Been training straight for a year...started at 144i with 12%BFish


heres my rotation:

Monday
Smith machine squats 2 x 5, 1 x 15
Calves 2 x 10
Sumo Leg Press/Glute Ham Raise/SLDL/Hypers 2 x 8

Tues:
some form of cardio - usually uphill walking on treadmill

Wednesday
Bench Press 2 x 6
Incline Press or Dips 2 x 10
Shoulder Press 2 x 8
Skullcrushers 2 x 10

Thurs:
some form of cardio - usually uphill walking on treadmill


Friday
Deadlifts 2 x 5
Rows 2 x 6
Pulldowns 2 x 10
Curls 2 x 10

Sat:
off

Sunday:
Weighted Abs 2 x 10
some form of cardio - usually uphill walking on treadmill

Diet:

Non-Training days:

Breakfast
2 oz (dry wt.) old fashioned oatmeal / brown rice
2 scoops whey protein (35g – 45g protein) / 10 egg whites (1 ½ cups)
½ cup berries / 1 piece fruit / 1 – 2 cups of vegs

3 hrs later
6oz protein / 10 egg whites / 2 scoops protein
large salad or vegs

3 hrs later
1 can tuna / 6 oz. Chicken Breast / turkey / round steak
2 oz brown rice / whole wheat pasta / 6 oz yams / sweet potato / potato
10 oz frozen vegs / 2+ cups raw vegs

3 hrs later
repeat meal 2

3 hrs later
repeat meals 1 or 3

3 hrs later
6oz protein / 10 egg whites / 2 scoops protein
large salad or vegs

Udo’s Oil – ideally 1 tablespoon with each meal
Multi-vitamin / minerals or vitamin pack
LOTS of water throughout the day

Training Days:

Breakfast
3 oz (dry wt.) old fashioned oatmeal / brown rice
2 scoops whey protein (35g – 45g protein) / 10 egg whites (1 ½ cups)
½ cup berries / 1 piece fruit / 1 – 2 cups of vegs


3 hrs later
1.5 can tuna / 9 oz. Chicken Breast / turkey / round steak
3 oz brown rice / whole wheat pasta / 9 oz yams / sweet potato / potato
10 oz frozen vegs / 2+ cups raw vegs

3 hrs later
repeat meals 1 or 2

3 hrs later
repeat meals 1 or 2

3 hrs later
repeat meals 1 or 2

3 hrs later
9 oz protein / 2 scoops protein
large salad or vegs

After workout: 2 scoops of protein and fruit/banana or berries only
Udo’s Oil – ideally 1 tablespoon with each meal
Multi-vitamin / minerals or vitamin pack
LOTS of water throughout the day

The diet is hard to stick to, but I usually do with a little variation to change it up.

What do you guys think?

Warboss?

 

[simon]

I think: eat more red meat, don't waste egg yolks, don't do squats in the smith machine, take in simple carbs post-workout.

Also...how many calories and how much protein are you getting from that diet?

 

[spesmilitis]

you went from 144 to 168 in one year, and you had no gains?

 

[Warboss Alex]

Ditto what simon said, plus - I haven't added up the protein, you need 300g a day minimum. That said if you're gaining right now don't change anything at all.. the routine looks pretty solid. I wouldn't take udo's with EVERY meal.. only in the meals you have no carbs except salad/veg and before bed. Make sure you're getting a lot of carbs in post-workout, some fruit is good but may not be enough. Looks good overall.

 

[strudmack]

spesmilitis I had raad gains in the first 6months...and havent gained more than a couple pounds in the last 6...hence me wanting to change things up.

simon Id totally eat more red meat, but its really expensive..so I eat it when i can. I should have changed the eggs thing....I usually do 3 whole eggs with some white egg yolks outta the carton. I cant do normal squats...the gym I use doesnt have the proper set up, nor do I have anyone who can spot me and I also have back problems. What are some good post workout carbs?

 

[Skilla_Staz]

Thats what people like to call "newbie gains". After the first year or so, it becomes more diet and exercise, and less of your body having to adapt so quickly.

Also, I saw smith machine squats in there. Can I ask why? Just get in a squat rack and do the free weight (correct) version. You'll pack on a lot more mass with that.

I recommend hittin your abs on Friday after your other exercises. Give your core some recovery time before using it for your squats.

 

[simon]

Where I'm from, chicken breast is 4x as expensive as lean beef mince.

Personally I use maltodextrin post-workout, but you can use dextrose (corn sugar) or waxy maize starch (more expensive) instead.