Critisize my diet and routine

[itrain]

Im 5'8 5'9 10% probably under bf very active lifestyle work contruction manual labour been training for 1 year very hard been through 3 different workout styles single body parts, full body 2 times a week, upper and lower split 4 times a week now Im on 2 body parts a day with a 2 working sets of a power movement to start the routine.

I drink 4 litres of water before 10am and another 4L by 4pm total 8L + whatever amounts i drink at the gym

Meal 1 24g P 1 orange 1 kiwi 1 pear 1 1/3 cup oatmeal handful of almonds cashews, peanuts soy nuts or raw pepitas

Meal 2 1/4 to 1/2 cup raw nuts

Meal 3 1/2 cup raw rice 1 head of broccoli 70g protein (salmon, lean ground turkey, or ground beef)

Meal 4 2 pieces sunflower or flax bread 1 can of tuna 1 tbsp evoo

Meal 5 1 cup oatmeal 4 oz lean + fat beef stew chunks

Meal 6 2/3 cups oatmeal 25g dextrose 24gr protein

Meal 7 1 peice of bread and a hard boiled egg

Meal 8 25g dextrose 24g protein whey 2/3 cup oats (drink during w/o)

Meal 9 24g maltodextrin 24g protein

Meal 10 8-10oz chicken breast 1/2 cup rice 2 cups spinach 1 head broccoli 2 mushrooms half a pepper 6 baby carrots

Meal 11 1/2 cottage cheese 24g micellar casein 1 cup 1% yogurt 1 cup 1% milk 1/4 - 1/2 cup raw nuts of choice

The full diet on working and training days is around 5500-5700 cals
40 30 30 split pretty much

Weekends goes to 4000-4300 minus meal 3. 6. 7
40 30 30 pretty much

Work days no training 4500-5000 minus meal 7, 8, 9( meal 10 and 11 may change to higher protein less carbs depending how i feel)
45 30 25 pretty much





My workout routine is sunday (power cleans, back , tris)
wednesday(squats, shoulders, bis)
Friday (deadlifts, chest, traps)
Sat HIT cardio( 10 min 5.mph warmup 10min 1 min sprint 1 min 5mph)



Sunday (Power Cleans, Back , Tris)

4x PC 2x working sets, 12,10, 8, 6
4x wide grip bar row, 12,8, 8,6
4x wide grip pull ups, 12, 8, 8, 6
4x close grip cable row 10, 8,8,6
4x cable rear delts 12, 10,10,8
2x lat standing pull down 12, 10
4x dips (2 x weighted) 12, 8, 8, 6
4x skull crusher 10, 8, 8, 6
4x pushdowns U bar 12, 10, 8, 6



Wednesday( squats, shoulders, bis)

4x smith machine squat all the way( 2 working sets for all exercises listed) 12, 10,8,6
4x military press 12,10,8,8
4x reverse grip military press 10,8,8,6-8
4x side lateral raises db 12,12,10,8
4x uprightrows 10,10,8,6
4x ez curl bar curls 10,8,8,6-8
4x Ugrip cable curl 12,10,8,8
4x hammer curl db 12,10,10,8

Friday (Deadlifts, Chest , Traps)

4x deadlifts , 12, 10, 8, 6
4x incl. bench bb, 12, 10, 8, 4-6
4x flat bench bb, 10, 8, 4-6, 4-6 1x burn set
4x cable flies 15, 12, 8, 8,
3x under cable flies 10, 10, 8
3x db pullover 12 , 8, 8
4x close grip shrugs bb, 12, 10, 8, 6-8
4x side body grip shrugs db, 12, 8, 8, 6, 1x burn set

Saturday (Cardio, Abs)

Treadmill 10 min warm up 5mph 1 min 10mph 1 min 5mph x 3 12mph 30sec 11 15 sec 10 15 sec 1 min 5mph , 13 as long as possible 12 as long as possible 11 then 10 total 1 min 1 min 5mph , 13.5 as long as possible 12 as long as possible 11 - 10 total 1 minute then 3 - 5 minutes walking cooldown 3.5mph


Abs stablizer ball and step up roll outs 3x 6-10
machine crunches 2x15 10lbs 1x 10
knee ups 10lbs 1x15 15 lbs 2x 10-15 0lbs burn set 20reps

Current weight fluctuates 160- 164 I dont want to put on too much weight and not too quickly either more gradual weight gain + strength gains. I want to look more full by july 170-172 max but 40 lbs on all major lifts. My weak area is chest.

Please critique this If you would like my full workout routine sets and reps and weight please ask. START THE CRITISIZEM

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[Quad-smack]

The body-parts not being over-trained are your Quads, Hams & Calves.
Do some research into DC training or UHT by RazorCuts. Big A has a really good one called "growth principles for beginners".