Diet Overhaul

jazzy_jeff

My exams are coming to an end and as soon as I get back from a trip with my class I want to sort out my diet and workouts. Im trying to bulk up, improve fitness and develop power.

Currently Diet is quite poor in quality, quantity and regularity.

I am going to the gym every second day and have been working my way up the weights but letting the cardio and abs work slide...

Currently I am doing...
X-trainer Warmup 10 mins & Stretch
Lunges
Squats 3x15
Skipping 2 mins
Dumbell Press 3x15
Tricep Extension 2x15
Reverse Fly 3x15
Bench Dips 2x15
Bicep Curl 3x15
Shoulder Press 3x15

I will be continuing with this 3 days a week alternating it with 3 days of Cardio and Abs (Monday Weights, Tuesday Cardio, Wednesday Weights... etc.)

Here is the Diet plan I have come up with and am looking for advice on.


8.30am Whey Shake With Milk

9.30am Breakfast: Porridge, Spoon of Honey, Fruit. 1 Multi-Vit. Milk & Pint Water

10.30am Gym, Plenty of Water.

11.30am PWO Whey Shake With Water, Banana

1pm Lunch Mixed Salad/Wholegrain Sandwich/Pitta Bread with Chicken/Tuna/Boiled Eggs, cheese. Milk & Pint Water

4pm Snack: Mixed Nuts, Piece of Fruit. Glass of Milk

7pm DInner: Burger, Stir Fry Wholegrain Rice, Wholegrain Pasta Bolognaise Sauce, Chicken Breast/Steak/Fish with Veg. 2 Fish oil Tabs. Glass of Milk & Pint Water.

10pm Snack: Cottage Cheese, Glass of Milk.


So just wondering if there are any holes I can fill in or anything i'm completely missing out on.

Cheers,
Jeff

crotalus667

You diet’s not too bad ,could be a bit better but I’ll let others tweak it (I can be a bit of a food Nazi so I have been told) What I will address is the massive hole in your work out , there is absolutely nothing for your back , you need to add in some exercise there check out eixy.net for some ideas (you cant really go wrong with dumbbell rows and dead lifts they are good basic staples ) also if your trying to bulk 15 reps is too many you need to bring it down to 8-12 reps and move the skipping to either the end or start of your work out , hope this helps

jazzy_jeff

crotalus667 wrote: »

You diet’s not too bad ,could be a bit better but I’ll let others tweak it (I can be a bit of a food Nazi so I have been told) What I will address is the massive hole in your work out , there is absolutely nothing for your back , you need to add in some exercise there check out eixy.net for some ideas (you cant really go wrong with dumbbell rows and dead lifts they are good basic staples ) also if your trying to bulk 15 reps is too many you need to bring it down to 8-12 reps and move the skipping to either the end or start of your work out , hope this helps

Suggestions on the diet are welcome.
Thanks for the advice on the back, I was under the impression the Reverse Fly was covering it but obviously not.

crotalus667

jazzy_jeff wrote: »

Suggestions on the diet are welcome.
Thanks for the advice on the back, I was under the impression the Reverse Fly was covering it but obviously not.

Reverse fly’s done properly will mainly hit the rear deltoid , that’s presuming your keeping you elbows locked at the same angle and not drifting backwards towards the hips during the movement .

jazzy_jeff

crotalus667 wrote: »

Reverse fly’s done properly will mainly hit the rear deltoid , that’s presuming your keeping you elbows locked at the same angle and not drifting backwards towards the hips during the movement .

I'll keep an eye out for that next time, thanks.