Is my routine okay/ Am I taking enough protein ??

MrJetlag

Hi guys,

Looking for a little push in the right direction here.

Im 31 Years old . 13.5 Stone (86 kg) and 24.6% bodyfat.

I work out 3 - 4 times a week.

90 min before I work out I have a prox shake - 1 scoop to 300ml low fat milk

1 hour before I have a bannana and 2 farleys rusk or 2 liga and 2 creatine capsules with Lucozade sport or Club Energis

My workout is


Monday and Friday

7 min warmup on bike Heart rate to 160 - 180 BPM

1. Ab workout - Twisting Sit-up

2. Bench Press (10-8-6-4) - Shoulders, chest triceps.

3. Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

4. Bicep Curls (3 x 10) - Biceps, and forearms.

5. Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

6. Calf Raises (3 x 30) - Ankles, and calves.

7. Wrist Curls (3 x 25) - Forearm flexors.

8. 20 mins on Crosscountry or Treadmill


Wednesday

7 min warmup on bike Heart rate to 160 - 180 BPM

1. Ab workout - Legs-in-the-Air Sit-Ups, Bench Crunch, Side Sit-ups.

2. Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back.

3. Seated Lat Row (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

4. Lateral DB Raises (10-8-6) - Deltoid and trapezius.

5. Tricep Press Downs (3 x 10) - Triceps.

6. Dumbbell Curls (3 x 10) - Biceps, and forearms.

7. Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

8. High Pull (10-8-6) - Legs, hips, lower back, upper back, and shoulders.

9. Calve Raises (3 x 30) - Ankles and calves.

10 20 mins on Crosscountry or Treadmill


30 mins after training I have 2 creatine capsules with Lucozade Sport or Club Energis

50-70 mins after I have 1lb sirloin steak and or 2 scoops Prox with 600ml low fat milk
Sometimes I'll eat a small chicken instead of the steak

In the evening I have another shake 1 scoop ProX with 300ml mile

Is there anything I can change.

Also how much is actually in that scoop you get in the tub of ProX. I went to the website but the link isn't working for product information

I'm looking to build more lean muslce and stay cardio fit.
Also looking to drop that 24.6% body fat down to 10-15%
Im playing basketball.
Currently injured. Shin Splints for the last 4 month so I can't run at the moment.
If I was fully fit I'd be training with the team (pretty much constant running) for 2 hours on a Thurs and or a game during the week as well


Thanks

Jetlag

zAbbo

I think one scoop is roughly 25-27g protein - prox, with 300ml of milk, thats upto around 30g I think.

amazingemmet

Tbh your program could do with a big change there's too many isolation type exercises and not enought compound movements plus your hitting some bodyparts 3 times a week where you'd see better improvements hitting them1 a week hard and giving them enough time to recover.
Your shin splints you can get treated by getting things that go in your shoe go see a physio to get measured for them.