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critique diet and work out please

  • 03-09-2010 8:40am
    #1
    Apip99
    Closed Accounts Posts: 598 ✭✭✭


    Morning all,

    Looking for some critique on my diet and work out. Sorry for the long post, but wanted to include everything.

    Goals are to continue to build on the muscle I’ve gained over the past 8 months but I’m in no huge rush, in that I’m happy with the size I have put on. I’ve gone from 11.5 stone to 13 stone. I still want to make gains, but I’m not desperate to pile in the calories to get big quick, then to cut back. I can take my time.

    The Diet:

    Typical Days eating:
    7:45 Breakfast shake: 1 scoop whey, pint of milk, hand full frozen mixed fruit, table spoon peanut butter, large banana, tea spoon of spirulina.
    10:45 bowel of porridge with a banana
    1:30: Large salad, peppers onions, feta cheese, nuts and a tin of tuna, or some mackerel.
    3:30: either a couple of pieces of fruit or some nuts.
    6:00 scoop whey with half pint of milk. And some oats on lifting days.
    8:00 Either a 4 egg omelette with tuna, cheese and peppers, or a fish with a couple vegetable, something along those lines.

    I don’t eat meat, hence the lack of it in the above. I’ve also knocked out bread and pasta for a few weeks as I was getting bloated on the stomach from them. (Lost a load of weight of the stomach area) But I’ll be back to having them both in my diet starting from next week.

    I also take a cod Liver oil, a garlic and a multi vitamin capsule each day.

    The work out: (I was on SL for 4 months, changed to the below 2 weeks ago)
    All start with a 5 minute row.

    Monday:
    Military press on Smyth machine: 50kg x 10 (4 sets)
    Bench Press : 20,60, 50, 50, 50kg x 10 (4 sets)
    Chest Dips 10x2
    Barbell flies 12.5kg x 10, (4 sets, and 12.5 in each hand)
    EZ Bar Curls 35kg x 10 (4 sets sets)
    Concentration Curls 12.5kgx 10 (4 sets)
    Reverse Barbell Curls 30gk x10 (4sets)

    Wednesday:
    Squat 85kgx10 x4
    Leg Press 110kgx10 x 4
    Dead Lift 60kgx5, 80kgx5, 100kgx5
    Dumbbell Row 15gkx10 x 4
    Standing Calf Raise (one leg) 12x4 OBW
    Seated Dumbbell Lateral Raise 9kgx10 x4
    Shrugs 12x3 20kg each hand

    Friday
    Triceps Extensions: 60kg 10x4
    Pull-Ups 6,4,3
    Lat Pull Down 60gk 10x4
    One Arm Dumbbell Row 17.5kg
    Inverted Row Machine 60kg 10x4
    Rope Pull Down 26.25kg 10x4
    Reverse Single Arm Extension 8kg 10x4

    Wednesday/Thursday and one day at weekend 20 minute jog.

    Any thoughts on the above and changes, removal or add ons would be greatly appreciated.

    Thanks a million,

    Apip


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