Here are my food and workout routines, please disect me...

Discussion in 'Fitness & Nutrition' started by IWRXIT, Jun 21, 2006.

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  1. IWRXIT

    IWRXIT OT Supporter

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    5'10" 210lbs

    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


    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


    Cardio is 2-3 hours of full court basketball 3-4 days a week.
     
  2. KIDRR

    KIDRR Duck dog>* OT Supporter

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    What are your goals? Looks like you're eating really clean. Trying to cut?
     
  3. ralyks

    ralyks New Member

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    Hitting your arms 4 days a week :coolugh:

    edit: with 2 seperate arm only days, good job broooooo
     
  4. IWRXIT

    IWRXIT OT Supporter

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    I was trying to put on weight. I started lifting in January when I was 171lbs. I cant break through 210 though. i could use a bit of cutting right about now. I just need to keep up my size a bit. How the hell am I going to get past 210 on my next bulking cycle? i also take creatine and test booster right now.
     
  5. Durk

    Durk New Member

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    More like everyday :coolugh:

    Gettin' ripped :run:
     
  6. KIDRR

    KIDRR Duck dog>* OT Supporter

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    Well you are NOT going to gain any more playing that much B Ball, it's wonder you gained 40lbs playing that much.
     
  7. MaineSucks

    MaineSucks OT Supporter

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    Switch deadlifts to back day

    and add stiff legged deadlifts to your hamstring day

    drop the pulldowns and add heavy rowing motions and chins. add facepulls as well.

    Don't have shoulders on the same day as legs - its too much work for such big muscle groups.

    Rest

    Don't do the same shit all week. Break that down to a MWF split - you currently do not have enough rest. Rest = Growth

    if you are determined to be in the gym 4x a week, do an upper/lower split. You'll see better gains doing one anyway. Compound movements build more muscle then isolation movements.
     
    Last edited: Jun 22, 2006
  8. MaineSucks

    MaineSucks OT Supporter

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    you need a shitload more protein. eat more than just tuna for your protein source. meat and chicken exist, too. hell, you need to eat more... period. you have 3 meals and a scoop of protein. should be more like 6 meals
     
  9. IWRXIT

    IWRXIT OT Supporter

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    those are some good ideas. funny thing is, i partied hard on monday night and couldn't lift tuesday so i just played ball, same as last night. this is my first mwf week in a while, i may have to stick with it for a while.
     
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