View Full Version : New Workout/Diet Plan. How does it look?


Wyson
06-03-2010, 02:04 PM
Started this up and liking it so far. Current weight 152 lbs. How does it look guys?
Lifting Schedule:

Monday:
-Back
-Legs
-Neck

Tuesday:
-Shoulders
-Biceps
-Forearm

Wednesday:
-Chest
-Triceps
-Abs

Thursday:
-REST

Friday:
-Back
-Legs
-Neck

Saturday:
-Shoulders
-Biceps
-Forearm

Sunday:
-Chest
-Triceps
-Abs




Diet/Day Plan:
7 A.M.:
- Wake up, full body stretch
- Eat pre workout dry cereal (switch between kashi and cheerios)
- Go Workout at Gym
Total = 100-200 calories / 3-9 grams protein

8:30-9:30 A.M. (post workout meal):
- Get home from Workout
- Take protein shake
- Vitamins (1 fish oil, 1 calcium, 1 basic nutrients)
- 1 fruit (grapes, apple, strawberry, etc.)
- 1 vegetable (carrot, broccoli, etc.)
- Rest for a bit and digest

Total = 460 calories / 40 grams protein

12 P.M. (lunch):
- 4 egg whites
- Digest then do next workout (boxing, running, etc.)

Total = 320 calories / 24 grams protein

3 P.M. Snack:
- 2+ fruit (grapes, apple, strawberry, etc.)
- 2+ vegetable (carrot, broccoli, etc.)
- Relax the rest of the day

Total = 200-300 calories / 0 grams protein

6 P.M. Dinner:
- Eat what is available (eat healthy, eat protein, and eat fruits/vegetables with this meal if possible.)

Total = 700-1000 calories / 1-100+ grams protein

Full day total = 2280 calories / 45+ grams protein



so what are your thoughts guys?

venom1
06-03-2010, 02:32 PM
Mate, where is your oatmeal, protein, carbohydrates, eating fruit isn't going to get you nowhere mate, and make a more realistic plan, also you need to eat as close a spossible to bet time so i suggest 8-9. Your workout is tooo much dude, that is overworking yourself, chest, triceps take 1 whole week for the muscles to recover, so does your back, biceps and shoulders. Legs can be done twice 1 as a cardio and 1 as a lifting session. Go 3/4 times a week. Look at my regime it might give you a little insight as to the proper way of training, you won't see results with your workout it is simply overworking.

Danny Gunz
06-03-2010, 02:35 PM
The workouts might be a little to much depending on how many exercises you are doing for each muscle group.

My only big criticism is definetly work on that diet you need wayyyyyy more protein.

dannnnn
06-03-2010, 02:51 PM
12 P.M. (lunch):
- 4 egg whites
- Digest then do next workout (boxing, running, etc.)

Total = 320 calories / 24 grams protein



If you're only eating the whites, then this is more like 70 calories / 12-16 grams protein.

jrv1932
06-03-2010, 03:00 PM
Yeah man your workout is a bit much if your doing alot of cardio and boxing as well. You need more carbs and waaay more calories for that much exercise. Probably at least 3500 . Its a well thought out plan man you just need to adjust it. Good luck

Wyson
06-03-2010, 04:03 PM
thanks for all of your advice guys. I do 3 exercises with 3 sets for each bodypart...no way is that over training.

Can you guys give me a good sample diet along with all of this then?

venom1
06-03-2010, 05:31 PM
thanks for all of your advice guys. I do 3 exercises with 3 sets for each bodypart...no way is that over training.

Can you guys give me a good sample diet along with all of this then?

Morning Oatmeal/cereal, juice/milk

Lunch pasta/rice, supplement(X2 before and after if workout)

Mid Yogurt, cereal bar another snack

Afternoon Source of protein foods

Evening carbohydrated foods,

Dinner Pasta, rice, salmon/chicken breast/

Squirrel
06-03-2010, 05:35 PM
Are you aiming for mass gain? cause if so 3x3 is more strength gains than mass.


Start on Rippetoes Starting Strength porgramme (excellent routine for beginning lifters), then see how you're doing after 3 months.