Critique my workout & diet

mack1

Apologies in advacne for the long post, but would really appreciate some feedback - there seems to be a good few people on here that know their stuff and give some good advice - I'd appreciate any on mine!

Started this about a 2/3 months ago so forgive me if I dont know all the right names etc

I'm 6', 94kg, looking to lose some(well a good bit) body fat and build some lean muscle. (same as most I guess!)

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Workout:
Each work out begins with 15mins warm up on bike/threadmill then, 3 sets of 8 (resting 60 secs after each set) at the heaviest weight I can do 8 reps, I do the following:

Monday -
Chest:
- Incline Dumbell Press
- Pec Dec Fly Machine
Shoulders:
- Dumbell lifting straight out in front (lateral raise?)
- Rear Delt Row machine
Back
- Lat Pulldown
- Seated Row Machine (I think)

Repeat 3 times

Tuesday
Arms
Bicep Curl (Dumbells)
Tricep Kickback (Dumbell)

Rope Tri Pulldown
Rope Hammer Curl

3 times

Wed - Break

Thurs
Squats (using the machine)
Leg Extensions
Hamstring Curls

3 times

Friday - Break

Saturday - Try do some cardio, but this often gets skipped if I got something on

Sunday - Break

Looking to add some core work (see my other post)

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Diet

Been working hard at this for about a month now:

Breakfast (8.30) - 2 Weetabix, a banana & a protein shake
Snack (11.00) - Some Almonds
Lunch (12.30) - Salad (no dressing) and meat (usually chicken)
Snack (3.00) - Can of Tuna & a mandrin
Dinner (6.00, pre gym) - Fish/Turkey/Chicken, Veg, Brown Rice
Gym (8.00 - 9.30)
Post Gym (9.30) - Shake (37g Protein, 70g Carbs)
Snack (10.30) - 2 eggs (1 yolk), Spinnach, Whole wheat toast (1)

On non-gym days I swap lunch and dinner and lose the Post Gym Shake and the toast at night.

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I'm pretty new to all this so advice is welcomed!
Thanks
M

ali.c

One thing that sticks out for me (pretty new to all this myself) is the lack of compound lifts, deadlifts, chin-ups/ pull-ups for your back, dips for your triceps, lunges and spilt squats for your legs.
Your diet looks fine to me!

mack1

Thanks for the feedback - do you think that my workout above doesnt include enough stuff for the back/tris/legs or am I not getting enough/all the muscles with the lack of compound lifts?

ali.c

The advantage of compound lifts are basically that you hit alot more muscles with one excercise. So say deadlifts you hit your core, your back and your legs. Again when you squat you are using your core to stabilise yourself so you build up your core strenght when you working your legs. In contrast if you are doing a leg press you are only working your legs.

I have never done a 3 day spilt (it looks like you are hitting your upper body, arms and lower body on different days) but there are some sample programs here http://www.teamtestforum.com/viewtopic.php?t=2037

I am open to correction from someone more experienced but i thought that a 3 day spilt would be something more along the lines of chest, back, legs. So that you hit each major muscle group once per week?

mack1

Thanks, I appreciate the advice - you could be right, another guy did mention that I should move the back stuff to Tuesday because I am covering too much on Monday and leaving back til last wastnt the best plan.
Will look to include some compound lifts too - did some dead lifts last night in stead of row machine thing!

Cheers!