critisize my diet

[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

 

[itrain]

GOOD , BAD PLEASE CRITISIZE

 

[pesty4077]

GOOD , BAD PLEASE CRITISIZE

I wouldn't do that diet or routine.

 

[itrain]

can you give me some pointers

I started that routine and have been gaining good strength either 1-4 reps each exercise every week and a total of 10-50lbs varried on lifts since 4 weeks of starting the routine.... I would like to hear what you would change Please be completely honest

 

[Ness]

being honest

Your diet is unbalanced. Your training is overkill. Your expectations are unrealistic. Bodybuilding is about consistency and a smart plan for the long run. I think you should really think hard about hiring a pro trainer like Phil Hernon to get you off in the right direction. If everything is great, you might get 10lbs of lean mass by the end of the year. Good luck.

 

[itrain]

should i drop everything to 3 sets? I know unforntunately I all my money goes to my mortgage and this is why i joined this forum for free advice help is much appreciated also i know it seems like alot of sets but I am only in the gym for 1 hour 1 hr 10 minutes?

 

[Big_Ed]

Talk about overkill. How much time do you spend in the gym each session? Why do you fluctuate your diet so much depending on what's going on in a given day? You go from 4k one day to almost 6k the next, and then somewhere in between? I would take the advice of Ness and hire someone to clean your training/diet up a bit. You're heart is in the right place, you're just not putting the pieces together correctly.

 

[Ness]

I know unforntunately I all my money goes to my mortgage and this is why i joined this forum for free advice

What you dont yet understand is the YEARS and MONEY you would save by hiring a pro NOW.

 

[pesty4077]

should i drop everything to 3 sets? I know unforntunately I all my money goes to my mortgage and this is why i joined this forum for free advice help is much appreciated

Well, You are overtraining some bodyparts and some you are not training enough. You are right about getting advice for free, however it will be generic or different answers, because of 1 thing: Nobody will know what works for you, until they see how you respond.

I paid Alex Azarian $300 for 6 months, $50 for 1 month, divide that by 30 days = $1.67 a day. Personally you will save that by eating right, your diet is not great. When it comes to money, I always prioritize what is important to me. That was a no brainer for me.

 

[itrain]

What you dont yet understand is the YEARS and MONEY you would save by hiring a pro NOW.

Ness I am not trying to be the biggest and strongest man on the planet I am very moderate when it comes to all of this I eat alot of times a day I know that I like to feel healthy and strong and have a bigger upper body physique. I do not unforntunately have extra money to put in this direction at the moment and am trying to get some helpful free advice from experienced members that are generous and kind enough to do so.

 

[pesty4077]

One more thing ITrain, it might be a good idea to post some pictures. One from front, one from side and one from back. That will give us a better understanding on where you need work at.

 

[Ness]

Ness I am not trying to be the biggest and strongest man on the planet I am very moderate when it comes to all of this I eat alot of times a day I know that I like to feel healthy and strong and have a bigger upper body physique. I do not unforntunately have extra money to put in this direction at the moment and am trying to get some helpful free advice from experienced members that are generous and kind enough to do so.

You can lead a horse to water, but you cant make it drink.

 

[itrain]

Talk about overkill. How much time do you spend in the gym each session? Why do you fluctuate your diet so much depending on what's going on in a given day? You go from 4k one day to almost 6k the next, and then somewhere in between? I would take the advice of Ness and hire someone to clean your training/diet up a bit. You're heart is in the right place, you're just not putting the pieces together correctly.

Big ed I am a bricklayers labourer I burn calories like a mad man I spend all day running around with bricks, mortar, and 20ft by 2ft by 4inch planks. The older guys I work with have body builder physiques and never been inside a gym. It is very demanding this is why my calories vary i noticed when i eat like i do on days during the week I put of tons of fat. On the overkill of my exercise routine I am willing to get changes should i go to 3 sets ,, I only spend 1 hr to 1hr 10 minute i have very good muscle recovery even when i go heavy i guess my work has helped me with this.

 

[pesty4077]

You keep mentioning you guys look like Body Builders, This is my friend Alex Azairan at 5'4", I believe he is 164 in this picture.

 

[itrain]

SORRY PESTY AND ANYONE WHO HAS BEEN OFENDED

they are in good shape I use to be 215 20% body fat 1 year ago before i started working out again I have only been workin in the industry for 4 months now but I can say it keeps everyone in good shape and my coworkers are in good shape not as vascular and not as defined no where close to proportionate either sorry guys more juss overal in good shape.

 

[pesty4077]

they are in good shape I use to be 215 20% body fat 1 year ago before i started working out again I have only been workin in the industry for 4 months now but I can say it keeps everyone in good shape and my coworkers are in good shape not as vascular and not as defined no where close to proportionate either sorry guys more juss overal in good shape.

You didn't offend any of us and we are here to help. Looking at your pictures, I would defintely change that DIET. It looks like you are just getting started, but you are still holding some fat. To put on lean muscle will take some time. I would not bulk up, but take a longer approach and eat better, so in 1 more year you are lean and have more muscle. You are definitely going in the right direction by losing all that fat you had at 215.

 

[itrain]

thanks for your help yea Im not shredded however I would like to know what you think i should cut from my diet you said add more carbs can you be more specific as to which meals and any suggestions on what to change

 

[pesty4077]

If you are asking me to write out a DIET, I haven't train anyone since the early 90's. It will take an initial diet that will have to probally be change every so often. As you can see, it takes some time to help people with thier diets. That is why people will charge a certain amount of money to help, because of their time and effort. If you want some further advice for free, go to The Beginner section and do some searches. Plenty of free info there.