Is this Diet routine ok?

Bidanged

This is my current workout and diet routine.I sent it to Will to see what he thought of it and he asked me to post it up as a thread so here it is!

Hey Will sorry to take up your time with this but you seem to be the go to guy round here so I thought Id ask you directly rather than opening a thread and maybe gettin the wrong advice! Basically I am tryin to put on muscle and lose some fat while im doing it.I have a belly on me that I would like to get rid of! I am 6'2 and 94kg's. I weighed myself in the gym this morning and that was my weight but I had had my breakfast and had a fair amount of water while I was training before it.My diet is like this

Meal 1
6 hard boiled eggs
A Banana
A bowl of oatmeal with water

Meal 2
Large chicken fillet and a cup of brown rice

Meal 3
Striploin steak and a cup of wholegrain Pasta

Meal 4
Large chicken fillet and some broccoli and carrots

Meal 5
Tin of tuna and some veg

Meal 6
Whey shake with milk before

I am also taking a multivitamin and cod liver oil and creatine also. I drink about 5 or 6 litres of water a day and I dont drink alcohol.

The weight training I am doing is Starting Strength on mondays wednesdays and fridays. I do some more with that.

Monday

Chest and Biceps 3 exercises on each for four sets going up in weight and down in reps each set

Wednesday
Back and Legs 3 exercises on each for four sets going up in weight and down in reps each set

Friday
Shoulders and triceps 3 exercises on each for four sets going up in weight and down in reps each set

I train bjj for an hour and a half 4 nites a week too.

Does this look ok is there anything I should add or leave out? I know you get loads of requests on this and you must be very busy with them so any advice would be massively appreciated Will.
Thanks and regards
Ciaran

Barry.Oglesby

Bidanged wrote: »

This is my current workout and diet routine.I sent it to Will to see what he thought of it and he asked me to post it up as a thread so here it is!

Hey Will sorry to take up your time with this but you seem to be the go to guy round here so I thought Id ask you directly rather than opening a thread and maybe gettin the wrong advice! Basically I am tryin to put on muscle and lose some fat while im doing it.I have a belly on me that I would like to get rid of! I am 6'2 and 94kg's. I weighed myself in the gym this morning and that was my weight but I had had my breakfast and had a fair amount of water while I was training before it.My diet is like this

Meal 1
6 hard boiled eggs
A Banana
A bowl of oatmeal with water

Meal 2
Large chicken fillet and a cup of brown rice

Meal 3
Striploin steak and a cup of wholegrain Pasta

Meal 4
Large chicken fillet and some broccoli and carrots

Meal 5
Tin of tuna and some veg

Meal 6
Whey shake with milk before

I am also taking a multivitamin and cod liver oil and creatine also. I drink about 5 or 6 litres of water a day and I dont drink alcohol.

The weight training I am doing is Starting Strength on mondays wednesdays and fridays. I do some more with that.

Monday

Chest and Biceps 3 exercises on each for four sets going up in weight and down in reps each set

Wednesday
Back and Legs 3 exercises on each for four sets going up in weight and down in reps each set

Friday
Shoulders and triceps 3 exercises on each for four sets going up in weight and down in reps each set

I train bjj for an hour and a half 4 nites a week too.

Does this look ok is there anything I should add or leave out? I know you get loads of requests on this and you must be very busy with them so any advice would be massively appreciated Will.
Thanks and regards
Ciaran

People will just think that Will's a prick and is just fobbing you off

Bidanged

Ha Ha maybe!

heno86

hey your diet seems to be quite good,your training split seems fine but personally i'd change the volume on some bodyparts your doing the same amount of sets for small muscles eg.(biceps) as you are for large (back) i'd half the volume for smaller bodyparts but i'd train with fairly abbreviated programs and high intensity,i hope this helps good luck with your training
oh and personally id rather train back and legs separately as they can be fairly gruelling and would be quite tough to get through squats,deadlifts,rows etc in the same workout with max weights but this would be my preference

colman1212

Bidanged wrote: »

The weight training I am doing is Starting Strength on mondays wednesdays and fridays. I do some more with that.

Monday

Chest and Biceps 3 exercises on each for four sets going up in weight and down in reps each set

Wednesday
Back and Legs 3 exercises on each for four sets going up in weight and down in reps each set

Friday
Shoulders and triceps 3 exercises on each for four sets going up in weight and down in reps each set

You say your doing starting strength but the above routine looks nothing like starting strength, its a 3 day split?! or are you actually doing this aswell? If so it seems like a lot of training to me...

Bidanged

I am doing starting strength and the extra exercises.Say on monday I will do the Chest and Bicep exercises and I will do squat bechpress and deadlift and so on and so forth its not too bad actually I aint lifting very heavy Im not a strong dude maybe when I get into lifting heavier weights down the line it will be too much but at the moment its ok I only started it last week mind!

Bidanged

heno86 wrote: »

hey your diet seems to be quite good,your training split seems fine but personally i'd change the volume on some bodyparts your doing the same amount of sets for small muscles eg.(biceps) as you are for large (back) i'd half the volume for smaller bodyparts but i'd train with fairly abbreviated programs and high intensity,i hope this helps good luck with your training
oh and personally id rather train back and legs separately as they can be fairly gruelling and would be quite tough to get through squats,deadlifts,rows etc in the same workout with max weights but this would be my preference

Cool that sounds like a good idea because when I was doing biceps the other day my arms were completely dead on the last exercise.So do you reckon instead of doing 3 I should take it down to 1 and try go heavy as I can? I that right?

heno86

Bidanged wrote: »

Cool that sounds like a good idea because when I was doing biceps the other day my arms were completely dead on the last exercise.So do you reckon instead of doing 3 I should take it down to 1 and try go heavy as I can? I that right?

personally i'd usually do 2 exercise with a total of maybe 5-6 sets,and take the last set of each exercise and push it past failure with maybe a drop set or even rest pause etc i know some guys swear by high volume but i've tried all that and get far better results with lower volume i just could'nt recover in time for my next session,after reading mike mentzer h.i.t training couple of years ago i dropped my volume and got much better results,i wouldnt recommend going as extreme as he recommends but definitely think most people could do with dropping a few sets of their workouts,i'd recommend just dropping the "pump" sets everyones tempted to do at the end of their workouts as these just make further inroads into your recuperative abilities and keep all sets intense as you can

Bidanged

Ok so 2 exercises for 3 sets each. Im a bit new to this so past failure and drop sets dont make much sense to me?

heno86

Bidanged wrote: »

Ok so 2 exercises for 3 sets each. Im a bit new to this so past failure and drop sets dont make much sense to me?

oh sorry my apologies,if your just starting out dont worry about those you dont need them just yet,if your completely new to training with weights i'd probably recomend you start out with a total body workout a split may be a bit advanced at this stage,when you first start your body responds very well to training just start slow and dont complicate things too much,focus on heavy compound exercises like deadlift,squat,military press,bench press etc if you want me to send you a beginners program p.m me

Bidanged

Ah no Ive done weights before just not for about 3 years! I dont think I ever done drop sets or anything doubt id still be gettin the newbie gains! Should I still do 2 exercises for 2 or 3 sets and go as heavy as I can on the last set is that right?

someday2010

What about all the cholesterol in the 6 hard boiled eggs?

heno86

Bidanged wrote: »

Ah no Ive done weights before just not for about 3 years! I dont think I ever done drop sets or anything doubt id still be gettin the newbie gains! Should I still do 2 exercises for 2 or 3 sets and go as heavy as I can on the last set is that right?

3 years is a long time your body is completely unused to this kind of stress so i wouldnt completely rule out total body workouts,but if your determined to do a split i'd recommend small bodypart's roughly 4-6 sets (i respond better to less ) and larger between 9-12, and take all sets to concentric failure(when you cant perform another rep) even at low volume i'd still take every 4th week and train a bit lighter and not to failure just to ensure complete recovery you cant train all out all the time.

Will Heffernan

someday2010 wrote: »

What about all the cholesterol in the 6 hard boiled eggs?

Please...pretty please...don't even start with that.

The cholesterol in the 6 hard boled eggs is of as much concern as lightning strike...i.e...of little or no concern at all.

Bidanged

heno86 wrote: »

3 years is a long time your body is completely unused to this kind of stress so i wouldnt completely rule out total body workouts,but if your determined to do a split i'd recommend small bodypart's roughly 4-6 sets (i respond better to less ) and larger between 9-12, and take all sets to concentric failure(when you cant perform another rep) even at low volume i'd still take every 4th week and train a bit lighter and not to failure just to ensure complete recovery you cant train all out all the time.

Cool I'll give that a blast thanks for the advice!

Bidanged

Will Heffernan wrote: »

Please...pretty please...don't even start with that.

The cholesterol in the 6 hard boled eggs is of as much concern as lightning strike...i.e...of little or no concern at all.

Ha Ha I asked a similar question on here before and got told theres no problem with it I cant remember it exactly but its meant to be perfectly safe isnt it?

someday2010

Well when the Irish Egg Marketing Board tell you that you should only have 1 egg per day then youd have to think why they would say that!

http://www.eggs.ie/