Yet another critique and advice sought

Blarggggh

Started a new program and diet probably as well to get everyones thoughts

So Ive started back training, 19, 90 kgs and 5 ft 9

Week one

Exc Set 1 set2 set 3
Leg Press 12 rep/ 4bars 10 rep/ 5 bars 8 reps / 6 bars
Leg Extensions 12 reps 15kg 10 rep 20kg 8 reps 25kg
Leg Curls 12 reps 18kg 10 reps 22kg 8 reps 27kg
Standing calf raise 12 rep 6 kg 10 rep 7kg 8 rep 8kg
Bech press 12 rep 22kg 10 rep 27.5kg 8 rep 32kg
Lat Pulldowns 12 rep 5 bar 10 rep 6 bar 8 rep 7bar
DB overhead 12 rep 6kg 10 rep 7kg 8 rep 8 kg
Ropse pushdowns 12 rep 13.5kg 10 rep 22kg 8 rep 27.5

Preformed Mon, wed, fri

Trying to keep things as simple as possible diet wise

Breakfast 2 biscuits of Shredded wheat low fat milk

Lunch Wholewheat spaggetti

Snack 70g roasted peanuts

Tea Beans with four slices of toast

Thats my new diet monday thru friday


Thanks in advance guys

metamorphosis

Blarggggh wrote: »

Started a new program and diet probably as well to get everyones thoughts

So Ive started back training, 19, 90 kgs and 5 ft 9

Week one

Exc Set 1 set2 set 3
Leg Press 12 rep/ 4bars 10 rep/ 5 bars 8 reps / 6 bars
Leg Extensions 12 reps 15kg 10 rep 20kg 8 reps 25kg
Leg Curls 12 reps 18kg 10 reps 22kg 8 reps 27kg
Standing calf raise 12 rep 6 kg 10 rep 7kg 8 rep 8kg
Bech press 12 rep 22kg 10 rep 27.5kg 8 rep 32kg
Lat Pulldowns 12 rep 5 bar 10 rep 6 bar 8 rep 7bar
DB overhead 12 rep 6kg 10 rep 7kg 8 rep 8 kg
Ropse pushdowns 12 rep 13.5kg 10 rep 22kg 8 rep 27.5

Preformed Mon, wed, fri

Trying to keep things as simple as possible diet wise

Breakfast 2 biscuits of Shredded wheat low fat milk

Lunch Wholewheat spaggetti

Snack 70g roasted peanuts

Tea Beans with four slices of toast

Thats my new diet monday thru friday


Thanks in advance guys

I will let the others chime in on the program but regards diet - it's not that optimal tbh.

where's the protein?veg?fruit? ditch the roasted peanuts for plain unroasted unsalted ones like almonds, brazils, pine etc.

Shredded wheat is grand cereal wise so good choice there. throw in a bit of fruit maybe like blueberries etc and some cottage cheese for protein?

You need protein - eggs, fish , cottage cheese for example.
What do you have with the spagetti ? maybe one day have lean meat like chicken or tuna/salmon with lotsa veg

are the beans tinned? generally the sauce is full of sugar but you could always rinse the beans from the sauce.

toast - 4 slices? white bread or wholemeal?

In short - up the protein and healthy fats. for snacks throw in ryvita with nut butters for example, some cottage cheese and unsalted and unroasted nuts. You need VEG!!!! throw it in woth your spagetti. get some lean meats/fosh in their aswell.

Blarggggh

Sorry I forgot to mention protean shake after work out and b4 bed. Tinned baked beans and wholemeal. No chicken cause Im a veggie

metamorphosis

How about quinoa then - afaik it's a complete protein.

Yapamillias

Blarggggh wrote: »

Started a new program and diet probably as well to get everyones thoughts

So Ive started back training, 19, 90 kgs and 5 ft 9

Week one

Exc Set 1 set2 set 3
Leg Press 12 rep/ 4bars 10 rep/ 5 bars 8 reps / 6 bars
Leg Extensions 12 reps 15kg 10 rep 20kg 8 reps 25kg
Leg Curls 12 reps 18kg 10 reps 22kg 8 reps 27kg
Standing calf raise 12 rep 6 kg 10 rep 7kg 8 rep 8kg
Bech press 12 rep 22kg 10 rep 27.5kg 8 rep 32kg
Lat Pulldowns 12 rep 5 bar 10 rep 6 bar 8 rep 7bar
DB overhead 12 rep 6kg 10 rep 7kg 8 rep 8 kg
Ropse pushdowns 12 rep 13.5kg 10 rep 22kg 8 rep 27.5

Preformed Mon, wed, fri

Trying to keep things as simple as possible diet wise

Breakfast 2 biscuits of Shredded wheat low fat milk

Lunch Wholewheat spaggetti

Snack 70g roasted peanuts

Tea Beans with four slices of toast

Thats my new diet monday thru friday


Thanks in advance guys

With regard to the actual workout you should split up your exercises. For the most part unless you are trying to pre-fatigue a muscle group you should group your exercises like this

LARGE MUSCLE GROUPS- Squat (Legs), Bench press (Chest) and Pullups
(Back)

SMALLER MUSCLE GROUPS- Calf raise, Lat raise, triceps, bicep etc

Just change your order like so with breaks in between your leg exercises as well

Leg Press
Bench press
Lat Pulldowns
Leg Curls
DB overhead
Leg Extensions
Rope pushdowns
Standing calf raise

Hope this helps :pac:

Blarggggh

Thanks, will do.
What is Quinano

metamorphosis

Blarggggh wrote: »

Thanks, will do.
What is Quinano

Google is your friend!

It's a grain but it has the most protein of all the grains

Rice would generally have around 7% protein whereas quinoa is around 16%.

You can get it in pretty much any supermarket and health shop and you can cook it like you would rice/pasta - in boiling water.