New program/diet - Critique please

colman1212

OK so starting a new program this week. I've been going to the gym for about two years and generally anything I have learned is from here. I just want to post my diet and program and see if you can make some adjustments or see areas where I might be going wrong as I want to get as much out iof it as possible. Started making good gains again recently and my main goal is to stay lean but increase my big lifts, bench squat, deadllift, military press.
Was eating loads of bread up until recently - so tryin to give that a miss now.

Weight: 82Kilos
Height: 5ft 11
Max lifts:[/B][/B]
Deadlift: 105k
Squat: 90k
Bench: 75k
Db shoulder press: 28k per DB



Diet:

8:30am 60g oats. 40 g whey, vitamin tab

10:00am Vitamin C 500mg

10:45am 40g whey

1:00pm 2.5 chicken breasts with lots of salad, tiny portion curried balsmati
rice

3:30 yoghurt and banana

6:30 2.5 chicken breasts, lots of brocolli, peas, small portion pasta

7:45 - 9.00 Gym

9:00 50g whey

10:30 2 boiled eggs or half a tin of baked beans.


Workout:

Monday (Chest, Triceps)

Flat bench press (5x5)
Incline bench press (5x5)
Flat bench chest files (3x8)
Close-grip bench press (3x8)
Rope tricep pull down (3x8)
dips (3 sets to failure)


Tuesday: (Legs,Biceps)

Squats (5x5)
lunges (3x8 on each leg)
hamstring curl (3x10)
Weighted Chinups (3 x 8)
Incline bicep curl (3x8)
Hammer curl (3x8)


Thursday: (Back, Shoulders)

Deadlift (5x5)
Seated DB Shoulder press (5x5)
military barbell press (3x12) Alternating front and rear press
DB flies (3 x 8)
Lat pulldown (3x8)
Seated lat row (3x8)


I do a small bit of core after each workout. I usually play rugby but just playing tag on a wednesday night for the summer.
Should I be eating carbs after my workout or is it too late and if so what kind of carbs?

Thanks
C

colman1212

I guess its pretty much perfect so yeah!!

Transform

Not at all the program needs some major attention.

Leg day for starters - two quad exercises (squat and lunges) and only one hamstring exercise. Add in swiss ball leg curls or glute/ham raise.

Take weighted chins out and put them in instead of lat pulldown on last day. Plus you have a shed load of chest exercises with only 2 upper back exericses, again an imbalance.

Adding in more exericses is never the answer you need to take stuff out and balance it better. For example - drop all the triceps work and just do weighted dips instead as they will deliver better results.

I am not a fan of split programs and never design programs in that way but thats just me.

polishpaddy

Should I be eating carbs after my workout or is it too late and if so what kind of carbs?

Pre workout have complex carbs. Post workout have simple carbs.
Have your pre workout meal an hour before and your post meal within an hour of finishing your training. If you want to know more yourself read up on insulin.

Vampireskiss

Your diet is not bad but here are a few things I notcied


Diet:

8:30am 60g oats. 40 g whey, vitamin tab (Good)

10:00am Vitamin C 500mg(why are you taking this separtae from a meal there is no reason)

10:45am 40g whey( add a carb)

1:00pm 2.5 chicken breasts with lots of salad, tiny portion curried balsmati (good)
rice

3:30 yoghurt and banana(add a protein source and drop either the banana or yogurt)

6:30 2.5 chicken breasts, lots of brocolli, peas, small portion pasta(good)

7:45 - 9.00 Gym

9:00 50g whey( you really need to have some carbs with your post workout whey for recovery taking carbs port work is the most important time to take them 2 or 3 bananas or a pint of OJ would suffice)

10:30 2 boiled eggs(good) or half a tin of baked beans.(Bad.baked beans are a carb source and full of sugar)

Vampireskiss

I would also like to add that you need to add some good fat 1 or 2 tablepoons of flax or udos oil a day would suffice or if you like salmon 4 portions a week would do too

rccaulfield

In your diet-where the calorie totals? Milk in the oats? Wheres the macronutrient ratios of protein carbs and fats? Wheres the fats in your meals?

Transform

Vampireskiss wrote: »

I would also like to add that you need to add some good fat 1 or 2 tablepoons of flax or udos oil a day would suffice or if you like salmon 4 portions a week would do too

totally agree

colman1212

Vampireskiss wrote: »

I would also like to add that you need to add some good fat 1 or 2 tablepoons of flax or udos oil a day would suffice or if you like salmon 4 portions a week would do too

So would fish oil tabs just do the same thing?

Vampireskiss

Fish oil caps are good but bare in mind each cap only has one gram of oil you would need to take 10 to 15 daily to be the equivalent to 1 tablepoon

colman1212

Vampireskiss wrote: »

Fish oil caps are good but bare in mind each cap only has one gram of oil you would need to take 10 to 15 daily to be the equivalent to 1 tablepoon

OK cool. Where's a good place to pick it up? Any product in particular you rate highly?

colman1212

rccaulfield wrote: »

In your diet-where the calorie totals? Milk in the oats? Wheres the macronutrient ratios of protein carbs and fats? Wheres the fats in your meals?

I havent looked at calorie totals at all. What kind of calories would you aim to consume in a day? No Milk in the oats - just water.

colman1212

Transform wrote: »

Not at all the program needs some major attention.

Leg day for starters - two quad exercises (squat and lunges) and only one hamstring exercise. Add in swiss ball leg curls or glute/ham raise.

Take weighted chins out and put them in instead of lat pulldown on last day. Plus you have a shed load of chest exercises with only 2 upper back exericses, again an imbalance.

Adding in more exericses is never the answer you need to take stuff out and balance it better. For example - drop all the triceps work and just do weighted dips instead as they will deliver better results.

I am not a fan of split programs and never design programs in that way but thats just me.

Thanks Transform,

If i remove the closegrip bench, rope pulldown from the triceps day, should I not also add in extra exercises to replace them with? So you think one tricep exercise a week is enough?

There are 3 chest exercises and 2 upper back exercises. Should you always aim to have these same number of chest exercises as upper back exercises???

Vampireskiss

Any good health store will have fish oil but I would go with the udos oil and use 1 or 2 tablespoons daily

rccaulfield

Search for katch mcardle on this site or elsewhere -their formula gives you your daily caloric requirement based on lean body mass-This will set you in the right direction. Split your total into 6 meals a bit more in the morning a bit less at night etc etc!