Diet and Workout Advice

Tom2008

Hi, long time lurker with another advice request - apologies for long post but thought it best to get it all down

From being on here have improved diet over last six months or so

Current diet (I go to gym in morning before work)

6.30am
BSN No Xplode two scoops
ON Gold Standard Whey one scoop and spoon psyllium husks
Oats, spoon of Linseed, spoon of hemp
2 fish oil capsules

immediately after workout - one scoop BSN Cellmass and fish oil

9am - ON Whey one scoop
Latté

11am - 100g smoked salmon or tinned salmon/tuna/crab
spoon peanut butter

1pm - chicken wrap with cheese and peppers

3.30pm Cottage Cheese or a natural yoghurt
spoon peanut butter

4.30 BSN Cellmass

7 - Dinner - usually meat/chicken/fish with veg (usually selection of some of peppers, mushrooms, brocolli, spring onions) or an omelette

9. ON Whey shake


10.30 ZMA capsule

My concern is diet is lacking fruit and veg (considered healthy). Any ideas on fitting these in and best ones. any other comments on diet.

Have ordered an eggxactly - like a toaster for eggs - google it - when it comes intend to have boiled eggs in work - although could have them cold i suppose

Goal is to put on some muscle and keep bodyfat low
6' and 78kgs

Workout Routine is as follows - again advice welcome
Do 6 days a week

Monday - Chest
Bench Press
incline bench
cable cross
dips
cable pulldowns
skull crushers

Tuesday
DumbBell Squats
deadlift
leg press
leg extension
ham curl
calve raise

hanging leg raises
roman chair/swiss ball curls


Wed
cardio
sprints
rower

Thurs
Back
chins/pull
lat pulldown
dumbbell row
cable row

barbell curls


Fri

circuit - superset of chins/dips/lunges x 3
superset of dumbell bench, deadlift, row

Saturday
usually some sprints, ab work and work the arms - pub muscles:)

re main lifts
Bench - 85kg 3 x 10
Chin/Pull ups - can do 4 sets of 10 varying grips

Deadlift and Squat - weak here -
Deadlift - 85kg 3 x10
Squat - use 30kg dumb bells 3 x10
have extremely tight hamstrings/hip flexors - any ideas on improving this - is it just stretching - find stiffleg deadlifts easier

Transform

diet looks solid enough - just look for every opportunity to eat more salad and greens in general.

The training i am not a fan of - chest one day etc and its clear its not really working for you as your benching what you can deadlift and squat. This should never happen. Try a sumo stance on deadlifts and drop the reps on both squat and deadlift to 5 by 5. The leg extension and leg press have no place and i would never do deadlifts and squats on the same day unless one was light and the other heavy.

Stretch more if your tight and use a foam roll to speed up the process. Overall your coming from a good place and you should hit 83kg by the end of the year if you just worked on the squat and deadlift alone.

Finally, no shoulder work. Not even rotator cuff work??? One arm presses, thrusters etc

d'Oracle

OP.

You could throw some blueberries, raspberries or cranberries into your morning shake.

BJ penn does.

Tom2008

Thanks for the good advice. I do rotator cuff exercises about once a week. don't really do shoulders regularly as i figured the chest/back stuff also hits the shoulders.

yeah - squats and deadlifts are where i am weak - want to work on flexibility for a little while

plan to cut back to three days a week in september and try and up weight and lower volume but during the summer i had chance to do six days a week so enjoying the volume and was seeing how i would respond to it

re foam rollers - will pick one up in physio shop in ringsend - is there a particular size or just ask them

came across this report when googling foam roll exercises which suggests no improvement in hamstring range of motion - it is inconclusive but i am interested in theory as to how the foam roll works
cheers

http://www.uwlax.edu/URC/JUR-online/PDF/2006/miller.rockey.pdf

Transform

Tom2008 wrote: »

Thanks for the good advice. I do rotator cuff exercises about once a week. don't really do shoulders regularly as i figured the chest/back stuff also hits the shoulders.

yeah - squats and deadlifts are where i am weak - want to work on flexibility for a little while

plan to cut back to three days a week in september and try and up weight and lower volume but during the summer i had chance to do six days a week so enjoying the volume and was seeing how i would respond to it

re foam rollers - will pick one up in physio shop in ringsend - is there a particular size or just ask them

came across this report when googling foam roll exercises which suggests no improvement in hamstring range of motion - it is inconclusive but i am interested in theory as to how the foam roll works
cheers

http://www.uwlax.edu/URC/JUR-online/PDF/2006/miller.rockey.pdf

get a 6inch thick one and it the short ones are easier to carry.

I do not care what the study says - get one and use it along with stretching and it will help. Also hamstring felxibility has lots to do with calf, glute and lower back flexibility NOT just the hamstrings.

If the volume was working then your legs would be stronger.

Your doing really really well (better than most) but there are about 3-4 things that if you just focused on them would take you to a whole new level.

Colm_OReilly

Am I the only one who thinks the OP must be a supplement companies dream?

How much does that cost per month? Could you not get protein in from food sources?

corkcomp

Colm_OReilly wrote: »

Am I the only one who thinks the OP must be a supplement companies dream?

How much does that cost per month? Could you not get protein in from food sources?

I was thinking the exact same thing .. 100g tin of tuna = excellent source of protein

justsomebloke

Colm_OReilly wrote: »

Am I the only one who thinks the OP must be a supplement companies dream?

How much does that cost per month? Could you not get protein in from food sources?

ye I was looking at the OP's lifting stats compared to his supplemenatation routine and thinking WTF.

OP try and get your diet back to basics and save yourself some money

Tom2008

Thanks for the input - good to get other people's perspective

I am happy enough with my diet. If I didn't train I would still take fish oil and ZMA for general health benefits. Linseed and hemp are full of omegas and i sprinkle that on the oats.

As for the supplements well I am finding my way around brands etc. What I will say is that they do help me put structure around my diet if that doesn't sound strange. They provide a routine. Meaning if I knock back a whey shake or a shaker of Cellmass I am less likely to go and eat a bag of crisps or a bar of chocolate because I would feel ridiculous in myself so it helps with diet and self control. The No Xplode i wanted to try and it does help with the 6.30am starts - caffeine and glucose tablets would prob do the same along with arginine but only discover that after taking the stuff and finding out what is in it and what it does.

I think the whey works out cheaper than a lot of other protein sources and is convenient and compliments whole food sources. Recently discovered tinned crab in Marks and Spencer which is delicious and a great alternative to salmon/tuna if you like fish and handy to have at work.

Yeah lifts are not great and the legs are particularly weak but I will work on that.

I enjoy it - enjoy the mental time alone in the gym too.