advice about change of routine/diet

jman0

I think i have to make some changes in my routine and diet since i'm not quite achieving my current goals.
Goals are pretty straightforward:
Bulkier legs
Bulkier back (this area has been neglected in the past)
Abs *see below

Me: 30ish, 5'6", 63kg

Diet:
8am small protein shake (< 1 scoop in 1/2 pint of soya milk)
9-11am 1 ltr water
11-12 1 banana, or 1 (small) brown scone (with tab of butter), half the time i skip this, sometimes i substitute a coffee inplace of food, somedays i have coffee and food.
1pm lunch: usually a vegetarian sandwich with a side of salad, or a salad, on occasion a full cavery lunch from a restaurant, coffee
5pm 1 banana, 1 ltr water
-GYM- (3x week, follwed by a protein shake)
6-8pm dinner: pasta, quorn roast with veg, vegetarian lasagna
after 8pm snacks: 2 or 3 pieces of fruit, handful or more of mixed nuts and raisons

Workout: (sorry i don't know all the terminology)

Mondays:
Standing Calf press
Seated Leg Press
Seated other leg machine for thighs
seated machine for inside of thighs
seated lat pull down that works back muscles on the sides.
some freeweight back shoulder pull
20min treadmil
Abs:
2 x 50 bicycle kick
2 x 30 lying down raise legs
2 x 30(seconds) obliques, both sides.

Wednesdays
same

Fridays:
Biceps
Pecs
Same back freeweights
Standing Calf press
20 min treadmill
Abs

Sundays
Cycling (50-90km)

**Abs, i've got prominent upper abs but the middle and lower ones are just beneath a layer of fat which doesn't really shift.

I'm thinking i need more food to bulk up however at the same time i feel i need less food to shift the remaining fat covering lower abs.

What do you think?

justsomebloke

ok Q1 are you a veggie or a vegan.

other then that you don't seem to be eating enough and also you don't seem to have a lot of protein in your diet. As you don't seem to eat meat you are going to have to sub in other form's of protein in during the day.

Other then that you are going to have to redo over your exercise plan and put in a lot more heavy compound lifts, so try and add in things like squat, deadlift,bent over rows, good mornings, chins up and pulls up

In relation to shifting weight or bulking probably best to bulk up first and then then cut after that especially until you get a fair idea of what works for you in both areas

davyjose

Your exercise routine is a little bit mad. you seem to be obsessed with your legs and back. I know everybody has differing problem areas, but you can't just ignore the ones your happy with. The only concession to any chest work was a little non-descript 'pecs' in a rather long list. My advice would be to have a balanced workout focusing on different areas each day. Put it this way: look at anybody with a good physique and ask yourself if they look as though they work only on problem areas.
I also think you are not eating nearly enough. 63kg is quite light for your height, and your breakfast is ridiculously low. try a good bowl of porridge with that morning protein.

jman0

I'm 99% vegetarian.
Will eat the odd bit of chicken.

I know my routine is all legs, abs and back, that's because i'm trying to concentrate on areas that were a little neglected the last couple years.
I've got fairly nicely defined pecs, i'm happy with my biceps and shoulders.
I don't cut out working pecs and things entirely, just i feel i need less work there to maintain what i have.

davyjose

I know what your saying, but seriously, exercise is a long-term thing. If your in it for the long haul, you'll need to work everywhere. Your back/legs will catch up, trust me. But your not going to develop any real strength/fitness by half-assing it in other areas.
Porridge has almost the perfect blend of Carbs/Protein(surprisingly high) for exercising, it gives you energy, keeps you full and is helpful in maintaining weight.