Critique Diet/Routine *otcritisimisawesome*

Discussion in 'Fitness & Nutrition' started by dmaestro, Feb 5, 2006.

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  1. dmaestro

    dmaestro New Member

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    sooo...diet:

    Supps: CEE, Fishoil, Protein, Malto, Multivit, food

    Breakfast: 2 Poptarts / 2scoops whey in 1% milk(on days off i eat oatmeal also)

    Snack: Detour Bar

    *WORKOUT, i either workout now, or after lunch*

    Lunch: Fastfood of somesort, grilled chicken calzone, or teriyaki chicken plate (rice, chicken, salad)

    *WORKOUT, either now or before lunch*

    Postworkout: 2scoops whey, 1% lowfat milk, malto, olive oil.

    Dinner: Usually 2 chicken breasts and a starchy carb of some sort...taters, rice, or oatmeal

    Before Bed: protein shake, 6g fishoil

    or in fitday:
    [​IMG]

    Routine: I am trying to put on size, usually i do 2 days on 1 day off 3 days on 1 day off, with 1 day i repeat that I feel i didnt hit hard enough.

    upperback/shoulders:

    Shoulderpress: 3x8-10
    Lateral Raise: 3x8
    Lateral delt machine: 2x8
    T-Bar Row: 4x8
    Seated Row: 2x10
    Lat Pulldown: 3x8
    Lat Pullover: 3x8

    lowerback/tris:
    deadlift: sets: 5warmup @ 50%, 5, 5, 5(previous week max), 3(3rep max, going up 20lbs a week for the last 3 weeks, 5 @ 75%
    leg curls: 4x8
    cg bench: 4x8
    tricep extension: 4x8
    hip abductor/adductor: 3x8

    chest/bis:
    Flat bench: same as DL (i switch between DBs and flat every other week)
    BB curls: 3x8, last 2 sets i burnout with 25lb dbs
    cable xovers baby: 3x10
    single arm preacher curl machine: 3x8
    Incline Hammer Strength machine: 3x8

    legs/abs:
    squats: same as bench and dl
    seated calf raises: 4x12
    leg extensions: 3x10
    leg press: 5x5
    Swiss Ball Crunch: 3x50 reps w/45lb plate
    Russian Twist: 3x12 reps 40lb

    I rest exactly 90secs between sets, except for on dl/squat/bench i rest a good 3-4mins between sets.

    now thats only 4 days, so I usually repeat a day (usually upperback or chest)

    sooo, thots? too much volume? not enough cals? you tell me.

    I am not putting on weight, i'll hit 200-202 and the next morning ill be 193-196. It's been this way for the last 3 and 1/2 months (started this diet/routine in mid november).

    tbh i just feel fatter, my bodyfat has gone up 2.4% :mad:

    getting flustered here :mad:
     
  2. Titus

    Titus New Member

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    why no wide grip pull ups on back day?
     
  3. dmaestro

    dmaestro New Member

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    sometimes i switch lat pulldowns w/regular overhand pullups --deadhang at the bottom

    wide grip just decreases rom
     
  4. ccrooks

    ccrooks New Member

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    for your shoulder day, try supersetting lateral raises with underhand-grip frontal raises

    pump like no other for the shoulders
     
  5. lif

    lif New Member

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    Only thing i might add in is some face pulls for your rear deltoids
     
  6. dmaestro

    dmaestro New Member

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    thanks, ill give it a shot tommorow

    i hate facepulls, maybe im doing them wrong but the amount of weight i can use pulls me forward. If I use a weight that doesnt yank me forward I can do like 20reps :hs:
     
  7. LancerV

    LancerV Something Happened OT Supporter

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    I would eat more fiber
     
  8. kopetzki

    kopetzki Banned

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    put your foot on the base of the pulley, it helps me alot and i can use more weight
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    they are a high rep exercise anyway (15-20)
     
  10. tehchosen

    tehchosen New Member

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    I dunno but your routine is something i wouldnt do personally. Maybe you need to lower volume and hit those muscles 2x - 3x per week?
     
  11. dmaestro

    dmaestro New Member

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    :doh:

    any other comments on my routine? :o:o

    btw my dead numbers increase 20lbs each week, squat goes up 10lbs, bench stays the same :mad:

    ive been repping 225-235 on bench for like 6mos :mad:
     
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