Workout/Diet routine for critique (input needed!)
I was easily deferred from using AAS because of my age but I still have my original problem: A Plateau! So I am going to post my diet and workout routine for critique so please feel free to help.
Diet (daily) -
Morning:
Opti-Men Vitamin
2 Wheat toast w/ strawberry cream cheese
1 cup Oatmeal w/ water
Snack:
Protein Shake
Handful Almonds
Lunch:
1 can of white tuna
2 slices of wheat bread
1 banana
Snack:
Protein bar
Dinner:
1 chicken breast (sometimes turkey)
Veggie mix (broccoli, carrots, green beans, etc)
Brown rice
Snack:
Banana and protein shake
Workout -
Monday : Biceps & Triceps
4 Sets each (10,8,6,4 - increasing weight)
Barbell curls
Tricep pull down (V attatchment)
Preacher curls
Cable curls
Skullcrushers
Then repeat all on 10 rep weight for burnout
Tuesday : Back & Abs
4 sets each (10,8,6,4 - increasing weight)
lat pulldown
wide-grip pullups
seated rows
crunches
lying knee raises
Wednesday : Legs
4 sets each (10,8,6,4 - increasing weight)
roman deadlift
squats
leg extensions
leg curls
Thursday : Chest
4 sets each (10,8,6,4 - increasing weight)
dumbbell press
incline fly
machine press
bench press
Friday : Misc. (shoulders, forearms, calves, etc)
calve raises
upright row
weighted bar twists
Tell me what I can/should fix please!
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bad diet. need to eat more. more schoulder excercizes you do more biceps then schoulder excercizes lols.
Yeah I know, that's my favorite body part to workout on...
Is there a way to no eat more, but more efficiently? I'm a college kid so eating is something I try my best to make time for but it gets hard sometimes... This diet works for me but is there a way to add more but with the same amount of time? Or possibly changing what I eat to higher calories? Suggestions?
sgtstedankoNot really, brother. It all comes down to quality. You can eat BK all day if you want cals, but I would strongly recomend against it. At your age, your metabolism & testosterone are making you into a calorie burning furnace. Try to mix in almonds, berries, carnation instant breakfast and labrada nutrition POWER CARB in to your shakes (made w/whole milk). Take in your shakes, Before, creatine as well during & after your workouts. Make your sandwiches with protein bread (I forget the name) Snack on the higher calorie protein bars. Double scoops, & always casein before bed...
Alright. So I should stay away from those 2000 calorie weight gainers?
UFOGrab some SERIOUS MASS from bodybuilding.com....they have 12lb bags for 50 bucks and it has no added sugar,1300 cals 50g protien and 250+ carbs in one shake; thats if you use water...use milk and its like 1800 cals.
Dont use weight gainers. Waste of money. To much sugar. Eat some real food mate.
sgtstedankoNot necessarily, brother. They're quick & easy. But, you can make your own cheaper, healthier, & easier. Imo. Just follow my shake recipe & add carnation instant breakfast, & some of that power carb to it. I would rather have my shakes knowing they're made mostly w/fresh ingredients. Have your moms get me some as well
Wow, thanks man! Good website for me...
UFOYea bro that is all your diet...I have a crazy high metabolism also and on that diet there I would loose weight. Force feed bro
No1Thats probably not even 2000 calories
Looks like you aint eating enough, turn those snacks into meals bro. What are your stats?
I would also incoperate drop sets in all your exercise they helped me break through a plateu
sgtstedankoIMO. You need to be eating more, brother. Looks to me like you're eating to cut, or lose, & you should be eating to gain quality mass. Especially more at breakfast... Remember (Pounds x 15+) Double scoops of Whey, before & after workouts. Double scoop of Casein before bed. Also take another multi before bed. Start taking creatine hydrochloride, as well. Your workout looks pretty; do they hand out tampons before you guys shower? Just kidding, it looks good. I pers like the straight bar for triceps {If you can find it anymore} That being said, if you've plateaued, you have to switch it up, big time... Try Doing 5 sets of 8, 8, 6, DROP SETS of 15 (Choose a weight that you fail w/at 5 reps, continue lessening weight each 5 reps". With the last set of 5-6 reps always failing on your last)...
Adding these into your normal routine, is essential!
HEAVY BENCH DAY... Try lifting with bands attached to the ends of barbell, and anchor em to the floor w/big ass dumbells, power rack, etc. "will give you extra 65-100 pounds resistance at the top" Bring the bar down slowly, but then rapidly accelerate it through the full range of motion. After, place boards, or a "rolled up towel" ranging from 1 inch to 5 inches high on your chest, to Reduce range of motion. <<< Very important!!!
On your Barbell Bench press days. After you warm up, set the bench at a 45 degree incline for 3 sets of 5 reps. Start at your heaviest weight you can for 5. Rest for a couple of minutes between sets. Do 2 sets of 6 reps at the same incline. Set the bench flat, and repeat the same sequence. Set the bench at a decline, and do 3-4 sets of 6 reps. Finish by "flushing" Higher reps to increase blood flow to your muscles. Do 2 sets of 10-12 reps apiece, of cable crossovers, in which you bring the handles of opposing cable stacks together in front of your chest. Rest for 1-2 min between sets...
"Close grip bench day"... Start w/10 pounds more each side than you'd normally be able to do for the reps. Use the blocks, or towel. 3 sets of 5 reps, and then 3 sets of 6-8 reps. rest 2-3 min between sets. Everyweek or 2, lower the board, stops on the power rack, etc, by 1 inch; and complete the same workout:) continue gradually removing blocks until the bar comes all the way down to your chest.
"HEAVY BACK DAY"... Dumbell pullovers. 4 sets of 10
Lat pulldown. 4 sets of 10
Barbell shrug. 4 sets of 10
Mixed grip Pullups. 2 sets to failure ~
•Try this to increase the weight you can bench by about a 1/4. You’ll need a spotter. Hold the heaviest weight you can handle just a few inches from your chest. It should be so heavy that you can only press it twice at the most. But don’t press it, just hold it for about 15 seconds. Replace the weight and rest for two minutes. Now lie back down on the bench and try to press the same weight. See whether you can do 8-10 reps. Rest for four minutes and do it again. Sound odd? It works for me.
You probably know that your muscles have two kinds of fibres, called slow-twitch and fast-twitch? The slow-twitch ones are used for low-intensity activity like jogging and walking. The fast-twitch ones enable you to lift heavy loads. Holding the heavy weight for 15 seconds activates your fast-twitch muscles : )
Wow this is some info Sarge... I really appreciate it but can you explain drop sets a little better please?
sgtstedankoUm, not really sure, but I'll try ;/
DROP SETS: 15 reps total (Choose a weight that you fail to completely lift forcing you to break proper form at your fifth or sixth rep, continue lessening weight each & every 5 reps". With the last set of 5-6 reps always failing on your last rep)... Example: 100 pounds for the 1st 5 reps, 85 pounds 5 reps, 75 pounds 5-6 reps.
Thanks Sarge... I'll be working out in a few hours and I told my mom to go get more food for me as well. Thanks!
On your heavy back day i would switch the shrugs for some heavy rows tbar or barbell and i would also add dead lifts and i always do shrugs with shoulders because shrugs work your upper traps wich are on your shoulders. you have listed exercises to widen the back but need some to thickin its just my opinion no disrespect ment
sgtstedankoI meant those in addition to his current routine. None taken, brother...