My workout and diet

bk1991

Hi guys ,

5ft 8 weight 78.5 kg and in or around 10-12 bf% looking to increase strenght and size , have been training before christmass and was makeing gains and was at 80kg but due to work had stop training and lose weight and strength .
I have a small gym competition comeing up end of jan which consists of 3 lifts at bench press ,deadlift and squat and best lifts recorded and added .
mine before xmass were 105kg bench ,165 squat,and 160 deadlift

there back abit but only by about 10kg .

My diet and training plan are laid out below please advice where im right and wrong , i have only started to put eggs into my diet cause cant stand em and i woul try and see if i can eat chicken but cant stand it . so if ye have any advice please tell me much appriciated.



Daily Diet:
Breakfast:(9am) Porridge, protein shake
Midday:(12am) Tuna and cheese sandwiches
Dinner:(2pm) Potatoes (3 or 4) vegetables (carrots, Brussel sprouts, turnip, peas, cabbage,)Red meat (steak, roast beef, ham, bacon)
Snack: (4pm)protein shake mixed with dry oats and tin tuna
Teatime:(6pm) pasta (2 to 3 cups) mixed with stir in sauce
After gym: proteinshake mixed with dry oats
Night timemeal: 2 to 3 eggs scrambled with onions and tomatoes.
I take OnCreateine tabs at breakfast lunch and before gym

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Day 1: Chest and Biceps
Chest:
Exercise 1:Bench press, 2 sets 15 low weight warm up, 4 to 5 sets of 4-6 reps heavy weight
Exercise 2:Incline Chest press, 2 sets 12 warm up, 4 to 5 sets of 4-6reps heavy weight Exercise 3Decline fly 2 warm up sets of 12, 4 to 5 sets of between 6 and 8 heavy Weight
Biceps:
Exercise 1:Seated Dumbbell curls 12, 10,8, 6 and 4Increasing weight each set
Exercise2:Standing curls with EZ bar 12, 10, 8, 6, and 4 increasing weight each set
Exercise 3:3 sets of 21’s with EZ Bar
Exercise 4:Standing alternating hammer curls 12,10, 10,10,8 increasing weight

Day 2 Legsand shoulders,
legs
Exercise 1: Squatswith bar 3 sets of 12 warm up and then 10,10,10,8,6,4 Increasing weight
Exercise 2:Leg extension machine 4 – 5 sets of 8
Exercise 3:Leg Press Machine 4-5 Sets of 8
Exercise 4:Lunges with dumbbells 5 sets of 8

Shoulders
Exercise 1:Dumbbell press warm up or 12 then 10, 8, 6, 4, Heaver each time
Exercise: 2Frontal raise 5 sets of 10
Exercise 3:Lateral raise 5 sets of 10
Exercise 4:Shrugs sets of 10 8 8 6 heaver each time
Exercise 5:Reverse fly’s 10 8 8 6

Day 3 Backand triceps

Back
Exercise 1:Dead lifts warm up of 2 sets of 15 then 5 sets of between 6 and 10 heavy
Exercise 2:pull ups underhand 4 sets of 10
Exercise 3:Bent over row barbell 4 sets of 10
Exercise 4: Seatedrow on cable 4 sets of 8
Exercise 5:latt pull down 4 sets of 10
Triceps:

Exercise 1:Tricep extension barbell lying down over head 12 10 8 8 heavy weight
Exercise 2: Tricepextension cable 4 sets of 10
Exercise 3: Triceppush down machine 4 sets of 10
Exercise 4:Tricep kickback dumbbells 12 10 8 8
Exercise 5: Tricep pull down on cable