10 week nutrition and training plan - Please critique!

Superdub2

Howdi guys and gals,

A bit of background first. Im 24, 6 foot 2 and bout 86 kilos. Very little fat, visible bit of belly when i take my top off but other than that no visible bodyfat and fairly fit as i was playing intermediate football in dublin until recently.

I am now embarking on a 10 week study leave period before i sit exams in September and apart from studying all day see it as a perfect opportunity to get my training in order and my nutrition and hopefully make some serious gains, hopefully a stone of muscle and lose the belly.

So here is the plan at the moment which i started last week

Cardio: Two days a week (definite) and possibly three. i will be doing a spinning class in the evening.

Weights: Consists of full upper body monday, wednesday, and Friday and lower body on Sunday and this is my current program which i started friday last. I basically do 3 sets of 10 on everything and once i can do 3 sets of 10 on a given weight i move up a weight so every session i can track my gains. For the bodyweight exercises i do them to failure. The majority of my exercises are also superset compound exercises.

Monday, Wednesday and Friday

1: DB Shoulder press and bodyweight pull ups (Shoulder and Back)

2: BD bench press and cable rows (Chest and Back)

3: Wide grip lat pull down and body weight palm facing in chins to (Back and Biceps)

4: Bodyweignt Tricep Dips and upright rows (Triceps/Chest and Shoulders)

5: Incline BD bench press and one arm DB rows. (Chest and Back)

6: Seated bicep curls and standing EZ bar curls (Biceps)

&: Lying skulls and machine tricep press (Triceps)


Sunday:

1: Squats: 5*5

2: Hamstring Curls: 3*10

3: Quad machine ( for the life of me i cant think of the name!) 3*10

4: Deadlifts 5*5

5: Leg press: 3*10



Nutrition: firstly i study at home and will be doing this for the next 10 weeks so can eat what ever i want or need to. Will eat most things with one exception, i dont eat salads or any type or cold foods like sandwiches or rolls.

7.30am Breakfast: 3 scrambled eggs on wholegrain toast ( 2 slices) or smoothie with fruits and yogurt or porridge with water and some whey

10.30 Snack: Whey protein shake, smoothie, scrambled eggs on wholegrain toast or porridge

( i vary porridge scrambled egg and smoothie between brealkfast and snack mid morning!)

1pm: Lunch: Stir fry in a small amount of olive oil. Wholegrain rice ( bout a small glass full) two skinless chicken fillets and diff veg's but mainly peppers and onions. will put anything into it.

4pm: Smoothie, or fruit

5.30 - 7pm train

7.30: Dinner: Salmon, mackerel/smoked cod/steak/chicken with a variety of veg. broccoli/ croquets/ carrots/ parsnip/ turnip/ califlower

10pm: pre bed snack: whey protein shake or two skinless chicken fillets on their own

So there it is, a few questions of even observations first

(1) I generally eat lots of bread and am trying to cut it out as i reckon it will help with the fat burn but cant find anything else to eat scrambled egg with. any opinions or ideas?

(2) I intend on eating brown rice every day with my lunch and wondered if stir frying every day in a small amount of olive oil is a good idea. ( I paste on the olive oil with a brush)

(3) i am not a small guy and am pretty well built already and reckon if i strip away the fat if will make a big difference but do find it hard to put on weight so am open to ideas on foods and supplements

(4) what do we think of spinning classes as good fat burning cardio three times a week??

(5) Should i get rid of the porridge or is porridge a good idea for a muscle building fat burning programme?

(6) I currently use whey protein shakes sparingly and use no shotgun before i do weights

There you go. I am looking for any opinions, ideas or suggestions! Cheers!

Al_Fernz

Superdub2 wrote: »

(1) I generally eat lots of bread and am trying to cut it out as i reckon it will help with the fat burn but cant find anything else to eat scrambled egg with. any opinions or ideas?

Add cheese, onions and peppers and make an omelet. You can have spinach as a side dish too.

(5) Should i get rid of the porridge or is porridge a good idea for a muscle building fat burning programme?

Depends how it fits into the grand scheme of things. Your carb tolerance levels and the amount of carbs in your diet overall vs the amount you expend will determine how this is used. IMO I'd leave it in for a few weeks and see how your training is going and then re-evaluate.

Also what are you doing post-workout? Important time to get some nutrients in.

Whey or chicken on their own are not the best options pre-bed. If you mix these with slower digesting food (e.g. Milk, olive oil, Cottage cheese) you will be drip feeding your body protein through the night and this will assist you in growing.

TBH I don't like the look of your weight training. It's unbalanced and there are too many supersets for my liking.

3 full-body days, a three day split or a four day split are much better options IMO.

Hope this helps.

Superdub2

Cheers, i generally have a big dinner after my workout but sometimes find myself too dehydrated to eat it!

Al_Fernz

Superdub2 wrote: »

Cheers, i generally have a big dinner after my workout but sometimes find myself too dehydrated to eat it!

Some form of recovery drink would kill two birds with one stone here.