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My diet and routine

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christopher
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2004/02/02 17:31:33 (permalink)
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My diet and routine

Bellow are my stats, diet and training, any feedback would be much appreciated. Goals are to drop bf and build and shape muscle.

Stats:
16 + stone (105kg)
36 in waist
48 in chest
17 in biceps
17% bf
5 ft 10 in

Monday
30 min cardio HIIT
Leg Press 3 x 15
Leg Ext 1x2, 1x4, 1x6, 1x8, 1x10, 1x8, 1x6, 1x4
Leg Curl 3 x 15
Heel Raises 4 x max

Tuesday
30min cardio HIIT
Cable Cross Over 4 x 12
Shruggs 4 x 10
Side Laterals 3 x 12
Wide Grip Chins 4 x max

Wednesday
60 min easy cardio -
10 min Eliptical
20 min cycle
20 min walk
10 min Eliptical

Thursday
Rest Day

Friday
30 min cardio
Preacher curls 3 x 12
Alt DB Curls 4 x 16
Rope Push Downs 4 x 15
Overhead Cable Pulls 3 x max

Diet

0730
2 scoops protein w skimmed milk
creatine and fruit juice

1030
1 scoop protein w skimmed milk
1 chicken breast sandwich

1300
Glass water
Low fat micro meal
Alpen cerial bar

1600
1 scoop protein w skimmed milk

1900 - post workout
1 scoop protein w skimmed milk
1 lucozade

1930
1/2 cup veg or rice with 200g meat

Optional - 1 scoop protein b4 bed.

Let me know what you all think.
#1

2 Replies Related Threads

    MikeyFive
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    RE: My diet and routine 2004/02/03 12:58:37 (permalink)
    0
    quote:
    Originally posted by christopher

    Bellow are my stats, diet and training, any feedback would be much appreciated. Goals are to drop bf and build and shape muscle.


    Monday
    30 min cardio HIIT
    Leg Press 3 x 15
    Leg Curl 3 x 15 Leg Ext 1x2, 1x4, 1x6, 1x8, 1x10, 1x8, 1x6, 1x4
    Heel Raises 4 x max

    Tuesday
    30min cardio HIIT
    Cable Cross Over
    4 x 12 Shruggs 4 x 10
    Side Laterals 3 x 12
    Wide Grip Chins 4 x max

    Wednesday
    60 min easy cardio -
    10 min Eliptical
    20 min cycle
    20 min walk
    10 min Eliptical

    Thursday
    Rest Day

    Friday
    30 min cardio
    Preacher curls 3 x 12
    Alt DB Curls 4 x 16
    Rope Push Downs 4 x 15
    Overhead Cable Pulls 3 x max

    Let me know what you all think.



    That really is a very bad routine to be honest. You're not doing a single good compound movement. You're also missing out body parts: You've only got one exercise for chest (cross overs), you're only doing laterals for shoulders.


    Monday
    30 mins cardio HIIT

    Squat 3x8
    Stiff leg deadlift 3x8
    Weighted Hyperextensions 3x8
    standing calf raise


    Tuesday
    30 mins cardio HIIT

    Dips 3x8
    Overhead press 3x8
    Close-grip bench 3x8
    Weighted sit-ups 3x8

    Friday
    30 mins cardio

    Deadlifts 3x6
    Chins 3x whatever you can do
    Barbell bentover rows 3x8
    Hammer curls 3x8
    #2
    GTM
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    RE: My diet and routine 2004/02/03 13:25:17 (permalink)
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    Ditto with mikey on the training.. not a good regime you've got..

    I'd do mikeys suggestion.. only I'd be more inclined to do the HIIT cardio sessions on non weights days.. it'll give you more energy to put in to your lifts..

    As for the diet.. best bet is to repost it in the diet & nutrition section.. off the top of my head.. looks a little low on protein to me.. wit too much reliance on protein powder.. try getting more protein from whole food.. chicken, tuna etc

    GTM
    #3
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