jwr3af's picture
jwr3af
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Workout/Diet routine for critique (input needed!)

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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!

OdyOdd's picture

bad diet. need to eat more. more schoulder excercizes you do more biceps then schoulder excercizes lols.

jwr3af's picture

Yeah I know, that's my favorite body part to workout on...

jwr3af's picture

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?

jwr3af's picture

Alright. So I should stay away from those 2000 calorie weight gainers?

OdyOdd's picture

Dont use weight gainers. Waste of money. To much sugar. Eat some real food mate.

jwr3af's picture

Wow, thanks man! Good website for me...

Trenabolic's picture

Looks like you aint eating enough, turn those snacks into meals bro. What are your stats?

Owes a Review × 1
jpal's picture

I would also incoperate drop sets in all your exercise they helped me break through a plateu

jwr3af's picture

Wow this is some info Sarge... I really appreciate it but can you explain drop sets a little better please?

jwr3af's picture

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!

jpal's picture

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