training is slipping! routine change help

hi guys,

iv been training solid since may for bulk during my hols from uni, iv been doing a 5 day split and it was working great. however im in my second year now and the work load is heavy which is affecting my training badly. iv still been going everyday but iv always got less and less energy when i go and now im starting to see minor results, plus this week in the gym was terrible. I was thinking of changing to a 3 day split mon, weds and fri doing something like back and bi's on mon, chest and tri's on weds and shoulder and legs on fri? Possibly 4 exercises on each body part?? could anyone suggest to me the best routine to fit these days for bulk?

also while in uni my diet has been going to pot to, during the summer it was more or less spot on but now i have long days and normally finish about 4pm or 5pm. i have a fair amount of lectures so what kind of food could i take with me? at the moment i train at 8am, back by 9 when i have my protien shake, quick shower etc, then breakfast which is usually porridge with wholemeal toast and if i have time eggs, lunch would be turkey sandwiches on wholemeal bread, and evening meal is whatever is on the menu! (pasta, chicken, spuds etc) its the bits in between i need sorting, what would be the best snacks etc?

i appriecate all the help i can get!!

cheers

Hi

3 days split is fine, but I'd do this (in brief, you'll need to warm up of course and rep ranges will vary):

Day 1
Legs, abs
4 x leg ext
4 x deep squats
3 x leg press staggared legs
4 x leg curls
4 x deadlifts (light as you'll be too tired for heavy)
4 x heavy calf raisers
Ab work

Day 2
Chest, Tris, Delts
4 x bench press
4 x flyes
4 x machine (whatever your gym has)
4 x side laterals
4 x Smith press (front neck)
4 x rear delts (vary movement)
4 x close grip bench press
4 x pushdowns

Day 3
Back, traps, bis, forearms
4 x lat pulldowns
4 x bent over rows
4 x machine (whatever your gym has)
4 x shrugs
4 x standing barbell curls
3 x cross chest hammer curls
2 x concentration curls
3 x wrist curls

Post in the Diet and Nutrition section for your diet hints

James Collier
MT Co-Owner & Nutrition Consultant