critique routine

[leakland]

Hey what's up everyone. I need some critiques on routine and diet. I started training in 06 and used the same routine I am using now. I saw great results but never got the results i wanted. I hit a plateau and never got past it. Also I never got as big as I wanted. I leaned out a lot, but not to the point I was ripped. So after some time off and basically losing all of strength and gains I've started from scratch. This time around I'm looking to bulk as much as I can until March or April and then start to get cut for the summer. I have been doing this for a little over a month now and would just like to know if I'm on the right track and if there are any improvements I can make to see better results. Also how long should I stay on this routine before switching it up so body doesn't get used to this one. This was given to me by swans05. It's a full body workout routine

Ok so right now I'm 200lbs with around 18% body fat (i used an on line calculator to estimate)

Day1

Bench- 6 x 3-5 reps ..170lbs

Back row- 6 x 3-5 reps .. 125lbs??? (the pin is at 12 and i add an extra plate)

Push press- 4 x 5-6 reps..125 lbs

close grip chin ups- 2x10..65 lbs assist

leg press- 2x10..300 lbs

leg curl- 2x10..115lbs

abs
calves
ez curls

REST

Day2

Squats- 6x3-5..225 lbs

Deads- 6x3..215 lbs

Lat pull down-.2x10..135 lbs.

DB shoulder press- 2x10..50lbs

Incline Bench- 2x10...135lbs

Bent Row- 2x10..120lbs

abs
calves
tri pull downs or dips

REST...REPEAT

now here's diet..please take into consideration i work a full time day job sitting at a desk all day.

meal1. 7:45- protein shake, 4 egg whites, 2 cups lean crunch cereal

meal 2. 10:45- apple, big lean turkey sandwich on 2 whole wheat slices of bread

meal 3. 1:00- protein shake
1:30- 2 chicken breasts with either sweet potato or salad/lowfat honey mustard dressing

meal 4. 4:00- 2 Cans of Tuna straight from the can

meal 5. 6:30- 2 slices whole wheat toast with peanut butter

8:00- Gym

post workout protien shake

meal 6. 10:00- 2 filet mingon steaks or 2 lean meat patties with a few pieces of shrimp

Goal is to stay at 200 and be cut...6 packs and all by summer..possible??

I find it hard to separate the meals evenly towards the end of the day because of schedule and workout time. I need critiques on meal plan. is 10pm too late to be eating steak/burgers, because i usually sleep not to long after that. i don't know if i should eat it before the gym because it might make me nauseous. please help in this area

Thanks in advance!!

[Fygle]

You could probably try adding a set for each exercise. 3x10, 4x6, and so on, so that you end up at around 25-30 reps. The times I stopped gaining weight I've simply added to daily calories (like 50 grams to your steak, an extra scoop of rice, etc.), and the weight has started moving again.

Before I start on workout I have usually eaten dinner around 2+ hours previously, so I just eat a small bowl of muesli. Seems to give me just the right amount of energy without feeling full.

Just a couple of pointers.

[leakland]

Thanks Fygle, so the meat before bed isn't a problem then?

[Fygle]

I can't comment on this one, I'm sure someone else will. I honestly don't think it should be a problem though.

[leakland]

anyone else? need some more input..i'm going on almost 2 months now..need to know if i should stay on this or switch it up so body doesn't get used to the same workout

[leakland]

yes, carrots, broccoli with meals with meals 3 and 6.. i'll add more if suggested.

i was under the impression i should be getting about 50g of protein per meal.

any comments on the workout routine? like i said it's been almost 2 months how long should i keep doing this? i want to get as big and strong as possible before i start to cut in march. i definitely want bench to go up to at least 225-6x3 or more

[leakland]

i got this 5x5 routine off another website..

Monday:

* Squat - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple
* Bench - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple
* Barbell Row - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple



Wednesday:

* Squat - 4X5 - First 3 sets the same as Monday, and the 4th set is the same as the 3rd.
* Military Press - 5X5 - Ramping up the weight to a top set of 5
* Deadlift - 5X5 - Ramping up the weight to a top set of 5



Friday:

*

Squat - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.
*

Bench - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.
*

Barbell Row - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.

is this what you were talking about? it doesn't seem like much, why do all of the 5x5 routines i see have so many squats in them?

[Boss Man]

Your Breakfast has too much Protein. I'd suggest using about 25g of protein in the shake and couple it with about 3 Egg whites, which is around 35.5g.

Give the Apple about 10-15 minutes to start digesting for better digestion of the Fruit.

2 Cans of Tuna at once is a bit nutso. Reccomendations in recent years say 1 can about 2-3 times a week, because of things like Mercury, Cadmium and Lead. If you get heavy metal toxicity, it can cause Brain and Nervous system issues for starters, because of a buildup of excess, so I'd look at replacing the Tuna anyway most times. I suggest this visa vie the Shrimps you sometimes eat, because Shrimp are probably prone to the same heavy metal issues.

You could replace the Tuna with things like Chicken or Turkey as examples and then maybe add a little Carb in there if you like, like a couple of Tomatos, or some Nuts, like Cashews, Chestnuts and Grapenuts, the higher Carb ones, (as opposed to ones like Brazils, Hazels and Macadamias which are lower carb), as you'll get some good fat back in, that you would lose from the Tuna. Same thing with Peanuts.

If you have an issue with Eastern Grown Peanuts, try Western. There's sometimes less of an issue regards mould and Aflatoxins, though it should most of the time, not be a concern whatever the source.

[leakland]

okay so i got this plan from a muscle magazine

before bkfst. 1 scoop whey protein in water

meal 1. 3 egg whites, 2 cups lean crunch cereal

meal 2. 8 oz. low fat cottage cheese + 1 cup sliced pine apple, 6 whole wheat crackers+ 1 Tbsp. peanut butter

meal 3. 8 oz lean turkey meat + 4 slices whole wheat bread + low fat mustard. 2 cups green salad + 2 tbsp. low fat balsamic vinaigrette

workout

post workout-
meal 4. 2 scoops whey protein in water. 2 slices whole wheat bread + 2 tbsp. jelly

meal 5. 2 filet mingon or 3 lean beef patties(10% fat) 1 large sweet potato+1 cup chopped broccoli

meal 6. 1 oz. english walnuts 2 scoops whey protein in water

[leakland]

ok thanks guys for all of your advice on diet, but back to workout. so after reading another thread i've decided to change routine to an upper lower split.
i found this routine but it doesn't state how many sets x reps i should do..this is where i need advice...

Upper Body Routine



Bench Press

Dips

Shoulder Press

Upright Rows

Chins or Lat Pulldowns

One-arms Rows

Dumbbell Shrugs

Bicep & Tricep Curls



Lower Body Workout Routine



Squats

Stiff-legged Deadlifts

Leg Press

Leg Extention

Leg Curl

Calf Raises

Stomach Crunches

Sit Ups

Leg Raises

also i'm assuming upper and lower consists of upper one day, lower the next, rest and repeat.

[leakland]

i'm starting the upper lower split this week..so if i do 5x5 is that for all the exercises i listed or just for the bigger muscles and like 4x6 for the smaller ones?? can someone give me a little more detail? i don't want to short change myself. also since i'm trying to put on mass should i be doing cardio? i know a lot of guys put off the cardio until the cutting phase so not to burn all those calories.

[leakland]

anyone?

[swanso5]

that 5 x 5 program is better then the last one you posted

did i really prescribe leg curls? i couldn't have...

[Boss Man]

Swanso, in a moment of weakness, caved into Leg Curls and espoused them .

Next workout on his menu, how to add 1/2 an inch on the Anconeus, with Wrist Curls. Assuming that is it could be done.