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Some opinions on my diet please? Thanks!!!

  • 26-11-2012 9:37pm
    #1
    jimmy11
    Registered Users, Registered Users 2 Posts: 66 ✭✭


    I was 96kg with 25% body fat 4 months ago

    I did high tempo cardio and circuit training and I am now 82kg with 13% body fat.

    I am back lifting heavier weights now and just want to see what ye guys think of my diet and workout routine if ye have the time.

    Workout:

    Monday chest and back-

    Superset 1:
    Bench press - 4 sets x 5 reps @ 90kg (latest weight lifted)
    Incline db press - 4 sets x 12 reps @ 24 kg

    Superset 2:
    Wide grip pull up - 4 x 5 ( failure currently @ 5 reps)
    Lat pull down - 4 x 6 @ 70

    Superset 3:
    Db fly - 4 x 25 reps @ 10kg
    Seated row - 4 x 25 reps @ 35

    Tuesday legs/ lower back:

    Superset 1:
    Squats - 4 x 5 reps @ 90kg
    Db lunges - 4 x 12 reps @ 10kg

    Superset 2:
    Straight legged dead lift - 4 x 12 @ 60kg
    Hyper extensions - 4 x 25 reps @'body weight

    Superset 3:
    Leg extensions - 4 x 25 reps @ 40
    Leg curl - 4 x 6 reps @ 60

    Wednesday:

    Arms and shoulders:

    Superset 1:
    Pull up - 4 x 6 reps
    Hammer curl - 4 x 12 reps @ 22kg
    Barbell curl - 4 x 25 reps @ 20kg

    Superset 2:
    Dips- 4 x 6 reps @ body weight
    Skull crusher - 4 x 12 @ 20kg
    Pulldowm - 4 x 25 reps @ 17

    Superset 3:
    Db shoulder press - 4 x 6 @ 25 kg
    Lateral raise - 4 x 12 reps @ 12 kg
    Cable front raise - 4 x 25 reps @ 17

    Each session includes 30 min cardio - running/bike or swimming

    I do power lifting moves on day 4.

    Diet:

    7am - wake up 1 scoop of porridge 80ml skimmed milk and half scoop of whey

    7.30am - gym

    9.30am - 60g protein shake with water

    11.30am - 2 scoops of porridge 150ml skimmed milk and half scoop of whey

    2pm - 1 chicken breast, 200g of veg (peppers/broccoli/carrots), 200g potato or 62g brown rice

    4 or 5pm - 1 chicken breast with tortilla wrap

    7- 8pm - 1 chicken breast

    10pm - bed with 60g casein shake with water.

    Multivitamin and glucosamine every morning.

    I try to cut carbs as I go through the day keeping my body fat down whilst still aiming to lift heavy.

    Any opinions or advice welcome and thanks for taking the time to read this much appreciated.


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