One month in - any tweaks?

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One month in - any tweaks?
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One month in - any tweaks? - Apr. 30 2008 13:49:01

thenoble06

Posts: 54
Joined: Apr. 30 2008
Status: offline

Hey

I'm just over a month into my training and I was hoping someone could go over my diet and workout and give me feedback on things I can do to improve and tweak. I think I'm going along the right lines - but it would be cool if you more experienced guys/gals could check this for me:

Workout
I work out four times a week - first thing in the morning. I train Tues, Thurs, Sat, Sun. I do FB Tues and Thurs and then Upper Body Sat and Lower Body Sun. I might change this to five times a week and do more splits - I love my gym sessions! Anyway, my plan is:

FB (Tues/Thurs)
Dumbell Squats
Dumbell Bent Over Row
Single Arm Dumbell Bench Press
Dumbell Split Squat
Assisted Chins
Leg Press
PressUps

Upper Body (Sat)
Dumbell Bent Over Row
Single Arm Dumbell Bench Press
Assisted Chins
Assisted Dips
Lat Pulldowns
Pressups

Lower Body (Sun)
Dumbell Squats
Leg Curls
Split Squats
Leg Extensions
Leg Press
Calf Raises

As for my diet - I count calories, proteins and carbs for all my meals/snacks. I am 5'10'', 12 stone. I aim for 250g protein a day, 2000 cals (I rekon 2500 is maintenance) and 70g carbs on non workout days and 100g carbs on workout days. I'm just under 14% body fat. I'm trying to get to 10% while adding as much lean muscle as poss (I'm hoping as a nubie I'll be able to loose fat and put on some muscle). A typical training day is:

Brekkie (Pre workout)
Porridge + scoop Protein with Semi Skimmed Milk

Post Workout
2 scoops MP Hurricane + 1 scoop Protein
3x Scrambled Eggs on 1 WM Toast

Snack
Handful Roasted Peanuts
Protein Shake

Dinner
140g Chicken Breast

Snack
Handful of Nuts (Sunflower/Pumpkin)

Tea
2x Turkey Fillets and green veg (Watercress and stuff like that)

Before Bed
Protein Shake

I know I rely a bit on shakes but I'm a bit of a crap (light) eater and its easy to have a shake. I have 1 cheat meal a week on a Saturady night.

So - anything I'm doing drastically wrong/things I need to change? Any help would be great