Broly crew: pick apart my routine and diet.

Discussion in 'Fitness & Nutrition' started by IWRXIT, Jun 7, 2006.

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  1. IWRXIT

    IWRXIT OT Supporter

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    LIFTING SCHEDULE

    Monday
    CHEST
    Bench Press
    DB Press
    Chest Flys

    BACK
    Wide Pull Downs
    Narrow Pull Downs
    T-bar Rows
    Back Extensions


    Tuesday
    BICEPS
    Preacher Curls
    Isolation Curls
    Machine 21’s

    TRICEPS
    Skull Crushers
    Pushdowns
    Reverse Isolations

    Wednesday
    QUADS
    Squats
    Leg Press
    Lunges
    Leg Extensions

    HAMSTRINGS
    Deadlifts
    Leg Curls

    CALVES
    Heavy Toe Raises
    Isolation Toe Raises

    SHOULDERS
    Military Press
    Side Raises
    Front Raises
    Upright Rows
    Shrugs

    Thursday
    CHEST
    Bench Press
    Incline DB
    Decline DB

    BACK
    Sitting Rows
    Back Flys
    Pull-ups

    Friday
    BICEPS
    Alternating Curls
    Hammer Curls
    DB 21’s

    TRICEPS
    Kick Backs
    Overheads
    Dips

    DAILY PROTEIN INTAKE

    Breakfast
    Oatmeal-4pg--------------------16g
    Egg Sandwich--------------------8g

    Lunch
    Tuna-2cn------------------------64g
    Bread-8sl------------------------16g
    Egg whites-6--------------------24g

    Snack
    Protein powder-1sc------------24g

    Dinner
    Tuna-1cn------------------------32g
    Chili-1-cn-----------------------21g


    205g protein a day.
    5'10'' 205 lbs
    am i missing anything?
     
  2. IWRXIT

    IWRXIT OT Supporter

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  3. davidle94

    davidle94 New Member

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    why wouldn't you post this in F&N?
     
  4. Pineapple Devil

    Pineapple Devil beat it!

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    you'll get better replies in the f&n forum

    moving...
     
  5. MaineSucks

    MaineSucks OT Supporter

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    what is your lifting experience like?
     
  6. MaineSucks

    MaineSucks OT Supporter

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    IMO too much nitpick, not enough compound movements
     
  7. devman

    devman New Member

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    14 excercises in 1 day is a bit excessive
     
  8. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Ya I agree. Need more power training
     
  9. GTLifter

    GTLifter Banned

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    combing chest and back while giving arms their own day is retarded...

    I'd do chest/tris, back/bis if you wanted to stick to a bodypart split but Id recomend a routine based around heavy compound movements for awhile. Something like Bill Starrs "Christophers" routine would be a good way to build a decent base then you can specialize with a more detailed split.
     
  10. Elfling

    Elfling New Member

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    :werd:

    I see a lot of volume and too many isolated parts.

    What are your goals?
     
  11. Professional

    Professional Guest

    .
     
  12. Professional

    Professional Guest

    what's wrong with chest/back days
     
  13. DTR rex

    DTR rex New Member

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    I wont comment on the training routine because it looks like Maine and GT are taking care of that.

    As for your diet:

    Move your egg-whites to breakfast. You only have 24g's coming in during breakfast and yet you have over 100g's coming in during lunch! :rofl:
    That is WAY WAY too much for a single meal. Most of that will never go to use.

    Move your egg whites to breakfast and lose the egg sandwhich. This way you still get in a solid 40g's for breakfast.

    For lunch, drop the 2 cans of tuna. If this is your daily routine that means you are taking 3 cans of tuna a day.... That is ~ 21 cans a week... This is WAY too much. IMO, you need to replace those 2 cans of tuna with 2 boneless skinless chicken breasts. This does not add any fat and will still give you ~ 40g's of protein.
    Between the chicken, and bread you are stilling getting 56g's of protein. PLENTY for a one meal consumption.

    Your snack is fine

    Dinner looks good as well. Keep the can of tuna for dinner, but you dont need more than one can of tuna daily. Too much can be bad for you. Always try and split between Poultry (chicken, turkey) and tuna. Some lean red meat once in a while wont hurt either.. just more expensive.

    That is still 173g's of protein. Unless you are pretty big, it is unlikely you need much more with your routine. However, if you want to keep it up ~ 200g's still add another protein shake before bed and up your egg white count from 6 to 8 in the morning. That is just over 200g's.
     
  14. GTLifter

    GTLifter Banned

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    chest/back is hitting a very large portion of your body while an arm day is spending a lot of time on a relatively small portion of your body. Splitting chest/back up would be more beneficial IMO.
     
  15. GTLifter

    GTLifter Banned

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  16. Professional

    Professional Guest

    pics of you?

    I have no problem doing chest/back

    apparently the lactic acids are affected by that
     
  17. GTLifter

    GTLifter Banned

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    see av
     
  18. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Nothing.
     
  19. GTLifter

    GTLifter Banned

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    so doing chest and back on the same day while having an "arm" day is fine....



    seems pretty fucked up to me
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    yes
     
  21. pablo86

    pablo86 New Member

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    1 day for legs but 2 days for arms? :greddy:
     
  22. Professional

    Professional Guest

    thanks ceaze

    my old routine was;

    day 1 - chest/back
    day 2 - legs
    day 3 - shoulders/traps
    day 4 - arms/abs

    it's one of those lactic acid routine thingies :o
     
  23. Elfling

    Elfling New Member

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    He's pretty imbalanced though :dunno: two entire arm days, only one leg day. If he loves arms that much, I think dropping to one and upping legs to 2 days would be better.
     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I didn't say anything about the threadstarter—his routine sucks. But there's nothing wrong about having a chest/back day then a triceps/biceps day, as long as your program is well-designed.
     
  25. Elfling

    Elfling New Member

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    Oh, sure. That I totally agree with.
     
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