Please critique my workout and diet

Discussion in 'Fitness & Nutrition' started by RandomGuy187, Oct 19, 2005.

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  1. RandomGuy187

    RandomGuy187 OT Supporter

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    I'm a 6'1 206 lbs 24 year old male, with around 24% body fat. I have been seriously lifting weight since april. I'm looking for any imput on my diet and workout routine.

    Workout:
    Chest/Tri's
    2 sets each of flat, incline, and decline DB bench press
    3 sets of machine flys
    2 sets tricep extension
    2 sets of tricep pulldown
    2 sets of skullcrushers

    Half hour on eliptical, keeping heart rate 160-180

    Back/Biceps
    2 sets of DB curls
    3 sets of preacher curls
    3 sets of machine row
    2 sets of low row
    3 sets of shrugs
    2 sets of dumbell rows

    Half hour on eliptical, keeping heart rate 160-180

    Shoulders/Legs
    3 sets of Shoulder press
    3 sets of lateral raise
    3 sets of forward raise
    3 sets of vertical rows
    3 sets of inverted leg press
    3 sets of squats
    3 sets of leg extension
    3 sets of leg curls
    3 sets of seated calf raise

    Half hour on eliptical, keeping heart rate 160-180

    I do this routine 2 days on 1 day off

    Diet
    Breakfast 7:30 am
    1 whole egg, 4 whites 2 slices of wheat toast

    Snack 10:30 am
    Piece of fruit or carrots

    Lunch 12:30 pm
    Usually sometype of sandwhich such a peanut butter, or a can of tuna. Sometimes a salad instead of a sandwhich.

    Snack 3:00 pm
    Fruit or carrots

    Pre workout meal 5:00 pm
    2 scoop protein shake

    Post workout meal 6:15 - 6:30 pm
    2 scoop protein shake

    Dinner 8:00 - 8:30
    8 oz chicken breast or salmon
    2 cups of veggies
    1/2 rice

    I generally try and keep around 2000 calories a day and 120 - 150 grams of protein. I also might start taking caffiene pills but was wondering when it would be best to take them. Any suggestions would be appreciated. Thanks.
     
  2. RandomGuy187

    RandomGuy187 OT Supporter

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    Why?
     
  3. RandomGuy187

    RandomGuy187 OT Supporter

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    What do you mean by too busy?
     
  4. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Where are the Deadlifts and good mornings or the such
     
  5. RandomGuy187

    RandomGuy187 OT Supporter

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    I want to start doing deadlifts but there isnt alot of room in the gym and need to find a time where it isnt crowded. What are good mornings?
     
  6. RandomGuy187

    RandomGuy187 OT Supporter

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    What do you mean by 5x5?
     
  7. RandomGuy187

    RandomGuy187 OT Supporter

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  8. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    you are doing this shit on seperate days correct?
     
  9. RandomGuy187

    RandomGuy187 OT Supporter

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    Yes. I do 2 groups on one day and then take a day off.
     
  10. RandomGuy187

    RandomGuy187 OT Supporter

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    Ack...the stupid reply button isnt working.
     
  11. RandomGuy187

    RandomGuy187 OT Supporter

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    When do you think I should include cardio? Also what do you mean by training my grip?
     
  12. GTLifter

    GTLifter Banned

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    [FONT=&quot]As far as a chest movement they are not worth the time, the additional involvement of the lower part of the pectorals over flat bench is not statistically significant[/FONT]
     
  13. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    But they are bad ass for the triceps:bigthumb:
     
  14. GTLifter

    GTLifter Banned

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    to bad you can't see what your triceps look like do to the thick covering of lard you seemed to have amased:fawk:
     
  15. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    ngga plz, It's butter not lard
     
  16. GTLifter

    GTLifter Banned

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    pussy....real PL's got da lard arms
     
  17. RandomGuy187

    RandomGuy187 OT Supporter

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    Anyone have any suggestions when I should do cardio? Or if my diet looks alright?
     
  18. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    i like the declines thank you very much.
     
  19. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    i never did them till this quarter of school, and i can tell that i needed to too. i'm sore in different places when i do them. thats gotta count for something.
     
  20. MaineSucks

    MaineSucks OT Supporter

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    good luck?
     
  21. RandomGuy187

    RandomGuy187 OT Supporter

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    Thanks that helps a ton. With this plan how often should I lift? I was going 2 days on 1 off. Should I also do cardio on the days of lifting?
     
  22. MaineSucks

    MaineSucks OT Supporter

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    look at the scheme i have for ya

    monday-chest/tri

    wednesday - back bi

    friday - legs shoulders



    might wanna switch legs and shoulds to monday and chest to friday, most people bench of mondays so there wont be as many people in your way


    see how you feel for the cardio, play your body. keep it low impact if you do

    read the n00b sticky at the top of the page
     
  23. RandomGuy187

    RandomGuy187 OT Supporter

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    Ah sorry I didnt notice the days. Another question when working abs how many exercises do you usually do?
     
  24. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    ONE
    HEAVY
     
  25. JordanClarkson

    JordanClarkson OT Supporter

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    Not enough compound lifts. Add cereal + milk to your breakfast. Ham instead of PB for fewer calories. Do some kind of interval work on the elliptical. I like to do 10s of sprinting around 70%, 10s of jogging at 50%, repeat. And run on the off days. You can go biking instead. Today I went for 30 mins at a fast pace.
     
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