My plan of attack. Please critique

[cb11mass]

Ok, so I have compiled the advice of those on this board along with other information and my own personal experience to compile my plan for the summer which I will start after finals end next monday. Once finals are over I will keep a log along with pics to show progress. Let me know what you think
here it is:



1. Two cheeseburgers: fat free cheddar, 90% lean beef, wheat English muffins.
Bowl of oatmeal
One glass skim milk
Supplements: amino tabs and multi vitamin
2. Pre workout (30 mins before): 30g prot shake with omega-3 peanut butter and banana.
Supplements: Creatine ethyl ester and di-arginine malate
3. Post workout: 60g prot shake with omega-3 peanut butter, l-glutamine, maltodextrin, and dextrose.
Supplements: amino tabs, Vit-c, vit-e, vit-a, chromium
4. Chicken breast, broccoli, and brown rice.
5. Chicken breast, broccoli, and brown rice.
Supplements: Vit-c
6. Fish and broccoli
7. 60g prot shake
Supplements: amino tabs, ZMA, Vit-c, and l-glutamine



Sunday: Legs

Squat 5 sets with 6-10 reps

Leg curls 4 sets 8-10 reps

Leg extensions 3 sets 8-10 reps

Leg press 3 sets 8-10 reps



Monday: Chest & Tr’is

Incline dumbbell 4 sets 6-10 reps

Flat flies 2 sets 8-10 reps

Machine flies 2 sets 8-10 reps

Decline hammer strength 3 sets 8-10 reps

Skull crushers 3 sets 8-10 reps

Tricep pushdowns 3 sets 8-10 reps

Close grip bench 3 sets 8-10



Tuesday: 6 AM Cardio

10 min jump rope

10 min stair master

4 sets 25 rep abs



Wednesday: Back & Bi’s

Deadlifts 4/ 6-10

Pulldowns 4/8-10

Dumbbell rows 4/8-10

Barbell rows 3/8-10

E/Z curl on curl bench 3/8-10

Hammer curls 3/8-10



Thursday: 6 AM Cardio

10 min jump rope

10 min stair master

4 sets 25 rep abs



Friday: Shoulders & Traps

Hang cleans 3/8-10

Dumbbell shoulder press 3/8-10

Lateral raises 3/8-10

Shrugs 3/8-10



Saturday: 6 AM Cardio

10 min jump rope

10 min stair master

4 sets 25 rep abs

 

[oldfella]

From your diet and supps I'm assuming you are natty??? If yes that's fine. I'm not real keen on your first meal though. I would have eggs and oatmeal. This will be digested easily and set up your metabolism for the rest of the day. For your workouts I would put in some more effort on legs, throw in some stiff leg deads and lunges. Hit the calves a bit harder. For shoulders throw in rear delt flys.

 

[flexmaster]

what is your goal

 

[cb11mass]

I basicaly want to do a recompostition. While at college I have gained a considerable amount of muscle and fat. My main goal is to keep growing, however by adding cardio and cleaning up my diet I intend to lose a decent amount of fat. I have prety fast metabo being that I am 6'4 so I had not been eating very clean during the winter.