New Diet + Routine Comments Please

[typical]

Okay I sat down and wrote out a new plan for myself starting Monday next week anything I'm missing or overdoing please comment. The weights are a bit low as I still get a slight tweak in my lower back from the tear I had 18 months ago.

Meal One – After Morning Training 8 am
Protein shake
250ml trim milk
1 scoop Protein
2 tablespoons yoghurt
4 tablespoon oats
½ banana
Blend 5 mins
2 glasses water

Meal Two – 10 am – or before leaving for work
Protein shake
250ml trim milk
1 scoop Protein
2 tablespoons yoghurt
4 tablespoon oats
½ banana
Blend 5 mins
2 glasses water

Meal Three – 12 pm – or lunch at work
200 grams grilled chicken or fish or 100 grams smokedchicken or 2 cans tuna or steak or lean meat
With Green salad with following
Lettuce
1/2 red onion diced
1/2 carrot diced
1/2 tomato diced
3 mushrooms diced
Diced capsicum optional
1/4 diced celery
Or 1 cup cooked brown rice
2 glasses water

Meal Four – Afternoon Tea – 2 pm – or afternoon break at work
Handful unsalted nuts
2 tablespoons yoghurt

Pre-Workout – 4 pm – or before going gym
Protein shake
250ml trim milk
1 scoop Protein
2 tablespoons yoghurt
4 tablespoon oats
½ banana
Blend 5 mins
2 glasses water

Post-Workout – 6 pm – or right after gym
Protein shake
250ml trim milk
1 scoop Protein
2 tablespoons yoghurt
4 tablespoon oats
½ banana
Blend 5 mins
2 glasses water

Meal Five – Dinner - 7pm – or 9 pm on working days
200grams grilled fish chicken or steak with boiled broccoliand cauliflower or green salad as above in meal three
2 glasses water

Meal Six – 9pm or 10 pm on working days
1 cup lemon tea
2 glasses water
Hand full unsalted nuts
2 tablespoons of yoghurt

3 litres water a day
Multi vitamin and Omega Oil pills mid morning

 

[typical]

Morning Training for 4 days

50 Situps
50 Leg Raises
50 Back Extension
6km Jog

Monday
3/100kg/10rps Barbell Squat
3/200kg/10rps Leg Press
3/050kg/10rps Seated Leg Extension
3/060kg/25rps Seated Calf Raise
3/200kg/25rps Seated Calf Raise in leg press
3/020kg/10rps Pullups
3/020kg/10rps Chinups

Tuesday
3/080kg/10rps Barbell BenchPress
3/030kg/10rps Dumbell BenchPress
3/024kg/10rps Dumbell Chest flys
3/054kg/10rps Cable Pushdowns
3/024kg/10rps Standing Tricep Extensions
3/016kg/10rps Dumbell Skull Crushers
3/060kg/25rps Seated Calf Raise
3/200kg/25rps Seated Calf Raise in leg press
3/020kg/10rps Pullups
3/020kg/10rps Chinups

Wednesday
3/060kg/10rps Barbell Row
3/060kg/10rps Cable Row close grip
3/060kg/10rps Cable Row wide grip
3/040kg/10rps Barbell Curls
3/024kg/10rps Dumbell curls
3/060kg/25rps Seated Calf Raise
3/200kg/25rps Seated Calf Raise in leg press
3/020kg/10rps Pullups
3/020kg/10rps Chinups

Thursday
3/100kg/10rps Deadlift
3/050kg/10rps Lying Leg Curl
3/050kg/10rps Seated Leg Curl
3/060kg/10rps Military Press
3/020kg/10rps Dumbell Shoulder Press
3/060kg/25rps Seated Calf Raise
3/200kg/25rps Seated Calf Raise in leg press
3/020kg/10rps Pullups
3/020kg/10rps Chinups

 

[Fuglydude]

What are your goals man?

 

[_TAO_]

I'm not experienced enough to comment on the workout....but I really would suggest either replacing some of those protein shakes with actual meals, or at least finding 1 or 2 different recipes to throw in there. I know that if I had 4 of the same shake every day, I would get sick of it real fast and probably fall off track on the diet.

 

[typical]

Im 180cm tall and right now I weigh 75kgs and would like to get back to my peak of 85 kgs, I used to kickbox and do gymnastics but can't commit to either sport due to study and work commitments.

I do know when I was younger I had gymnastics 3 days in the mornings and kickboxing on the other 3 mornings with 1 day off. I done weights in the evening. I've tried to create a workout that mimics the same intensity. As my finances improve again I will join proper gyms for both sports but that will likely be near December.

I have four of those shakes as they are easy to prepare and you can slam them down in a few gulps, I guess I'm used to it now. In my younger days I would have 2 scoops of protein in each shake (thats 50g of isolate).

 

[EFFORT]

So your goal is to add 10kgs for kick boxing and gymnastics?

 

[Jitterbug]

You do too many exercises. At your level, you should do no more than 6 in total. You'll find yourself progressing very fast that way.

I'm making my biggest gains right now in strength and muscles (and I'm way outside of the novice effect range) doing nothing but squat, bench, deadlift and chinups 3 times a week.

Won't comment on the particulars of your diet but you need to eat more if you want to gain 10kg.

 

[typical]

I know I'm overtraining but its a mental thing I've had since I started my sports as a young child. This could also be a reason why I'm getting injured so much these days.

I could repeat meal 3 at meal 4 time and repeat meal 5 at meal six time and just have the last meal before hopping into bed.

And I can go back to doing this training split.

DAY 1
Squats 3 x 8-10
Squats or Leg Press 3 x 8-10
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 3 x 8-10
Calf Raises 3 x 8-10
Wide Grip Pullups 3x5 (weighted 20-30 kg)

DAY 2
Bench Press 3 x 8-10
Dumbbell Press (Flat/Decline) or Dips 3 x 8-10
Shoulder Press 3 x 8-10
Tricep Exercise 3 x 8-10
Calf Raises 3 x 8-10
Wide Grip Pullups 3x5 (weighted 20-30 kg)
DAY 3

Deadlifts 3 x 8-10
Row or Pulldown 3 x 8-10
Bicep Curl 3 x 8-10
Forearm Exercise 3 x 8-10
Calf Raises 3 x 8-10
Wide Grip Pullups 3x5 (weighted 20-30 kg)

 

[Ciel]

I know I'm overtraining but its a mental thing I've had since I started my sports as a young child. This could also be a reason why I'm getting injured so much these days.

I could repeat meal 3 at meal 4 time and repeat meal 5 at meal six time and just have the last meal before hopping into bed.

And I can go back to doing this training split.

DAY 1
Squats 3 x 8-10
Squats or Leg Press 3 x 8-10
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 3 x 8-10
Calf Raises 3 x 8-10
Wide Grip Pullups 3x5 (weighted 20-30 kg)

DAY 2
Bench Press 3 x 8-10
Dumbbell Press (Flat/Decline) or Dips 3 x 8-10
Shoulder Press 3 x 8-10
Tricep Exercise 3 x 8-10
Calf Raises 3 x 8-10
Wide Grip Pullups 3x5 (weighted 20-30 kg)
DAY 3

Deadlifts 3 x 8-10
Row or Pulldown 3 x 8-10
Bicep Curl 3 x 8-10
Forearm Exercise 3 x 8-10
Calf Raises 3 x 8-10
Wide Grip Pullups 3x5 (weighted 20-30 kg)

Whilst still riddled with wasteful movements, this routine is far better than the new one.

 

[Jitterbug]

You're not overtraining. You're undertraining. You're just wasting time doing too many exercises.

 

[Colossus]

Typical-

Your second training split is not bad, but if you are trying to gain muscular weight, remember that training each area once a week means hard and heavy. I would add more 2,3,and 5 reps sets. For your big exercises do 4-8 sets instead of 3.

You also arent going to gain weight on that diet. Focus on MACROS, not little details. You can still eat the same clean foods but if you want to go from 75kg to 85kg, I'd recommend ~3500 cals a day to start. >200 g protein, 300g carbs, 80g fats. Just my suggestion.

 

[Fuglydude]

Still not making your goals that clear... are you training for strength/aesthetics, both?

Your diet and rest are gonna be key if you wanna train with that kinda volume. You may even need to consume upto and over 4000 calories a day of good clean food to not overtrain.

 

[typical]

Training my entire life has been for strength gain, the aesthetics comes by itself, having started off as a very very skinny 60kg teen all I had to do was train and eat to get stronger the looks just fell into place.

Now at 27 I could do the same but I've read so many articles on the slowing down of metabolism after 25 that I wrote up a very very light diet but maintained the heavy workload.

I was thinking of replacing the single scoop in the shake to 2 scoops and taking out the oats and dropping in 4 egg whites so that the shake is lighter but I would then also eat another 1 cup of oats. (dont worry I can get a bulk 10kg order of whey for 280 bucks vanilla flavoured). and for meals 3/4/5 eating 1 cup of brown rice 1 cup of steamed veges and 2 portions of fish chicken or steak. This should get me up to 3500, need to buy more food now.

And I'll do the second training split but do 8 sets of 6rps for squats legpress benchpress and deadlift. The others I'll do 4 sets of 6rps.

 

[EFFORT]

Training my entire life has been for strength gain

So to be clear, your goal is to add 10kg to your frame to get stronger?

 

[typical]

Yes to be blunt

 

[Jitterbug]

If you're training for strength, you're doing it very very wrong.

 

[typical]

What would you recommend then mate ?

 

[Ciel]

Here's my current program. If you want strength, get on it.

http://img36.imageshack.us/img36/9126/progo.jpg

Its all percentages based on my 1 rep max.

 

[EFFORT]

What are you 1, 3 or 5 rep maxes for Squat, Deadlift, Bench Press ?

 

[Ciel]

I didn't calculate 5 or 3 rep maxes.

My 1 rep max bench is 95 and my 1 rep max squat is 122. Thats all in kg and at 72kg bodyweight.

I don't do deadlifts. I do enough cleans/snatches and pulls to make up for this.