Critiquing My Workout Plan

Dohnny Jepp

Hi guys

Right so firstly

STATS

- 6ft 1.
- 14 1/2 stone.
- Bit of a gut but other than that in good health with good fitness.

AIM

My aim is to be big, fit and lean. I'm more concerned with big chest shoulders and arms than I am about a 6 pack but of course I'd still like to get one!

DIET

Morning.
- Porridge
- Fruit

Lunch.
- 2 Eggs [2 slices of wholemeal toast if I'm having poached eggs. Cheese, ham and onion if I'm having an omelette]

Dinner.
- My dinners are always different, pasta, stews, meat and two veg, salads. Pretty much anything, but I need the variety.

Snack
- Fruit and yogurts.

Along with that I have 1 take away a week, normally a curry. I try to restrict how much bread I eat to no more than two slices a day whilst trying to avoid it all together.

SUPPLEMENTS

- 1 protein shake daily. [Considering doing 2 a day]
- Creatine daily.

WORKOUT

I've recently fallen in love with supersets so have been incorporating them into my workouts lately.

I lift weights 3 times a week at a minimum, sometimes 4.
I have started running 3 times a week lately as well.

Day 1:

Barbell Bench Press - superset with - Crunches - 10 x3
D-bell Inclined bench press - superset with - Oblique twists - 10 x3
Chest fly's - superset with - Hanging leg raises - 10 x3

I finish the workout with the "Tailpipe"

Goblet Squat - 1 x25
Kettle Bell Swing - 1 x25
Burpees - 1 x25
Jumping jacks - 1 x25

Day 2

Shoulder press - superset with - Bent over rows - 10 x3
Lateral raise - superset with - Pull ups - 10 x3
Upright row - 10 x3
Deadlift - 10 x 3

Finish with "tailpipe"

Day 3

I do a circuit training type thing with a barbell

Bench press x10 - Shoulder press x10 - Bent over row x10 - Squat x10 - x3

Finish with "tailpipe"

Day 4.

Squat - superset with - Bicep barbell curls - 10 x3
Lunges - superset with - Dips - 10 x3
Alternate hammer curls - 10 x3
Overhead tri-ext / Skull crusher - 10 x3

Finish with "tailpipe"

I normally run in the morning and lift in the evening.

I've been really enjoying doing this. Cause of all the supersets it's really intense, and I find myself looking forward to it each day.

I don't know if supersetting every session is overkill though?

Any criticisms are welcomed, cause I want to maximise my workouts!

Thanks.

Zombienosh

How long have you been doing this? are you just starting? The program looks very busy and bit messy. I'd pick one of the tried and tested, get a solid program 3 days a week, then do whatever cardio you want on top of it.

Dohnny Jepp

Zombienosh wrote: »

How long have you been doing this? are you just starting? The program looks very busy and bit messy. I'd pick one of the tried and tested, get a solid program 3 days a week, then do whatever cardio you want on top of it.

Lifting weights quite awhile, but just started this because I was losing the will to live between sets and I thought this was more optimal than drop sets

Zombienosh

If you're enjoying it, you're enjoying it. I always do super sets I love them.
You're day 3 seems to be just floating around there, You're doing shoulder press/ squats back to back. ?
Maybe increase the overall amount of sets. I don't know what the purpose of the tail pipe is.

Dohnny Jepp

Zombienosh wrote: »

If you're enjoying it, you're enjoying it. I always do super sets I love them.
You're day 3 seems to be just floating around there, You're doing shoulder press/ squats back to back. ?
Maybe increase the overall amount of sets. I don't know what the purpose of the tail pipe is.

Tailpipe is just a lung burner!

Mellor

You probably aren't eating enough to get bigger. However, it's probably case that you actually want to lose weight initially. You may even look bigger if you do this.

Your program is all over the place.
Why are you supersetting? How did you pick your pairs?
Theresa couple if different methods to supersets. Compound movements, opposing muscle groups, pre fatiguing, post exhausting, etc.
in you case you appear to be just doing random moves together. Is it purely to save time?

The "tailpipe" I'm familiar with is entirely diffetent. It's just a name but curious as to where it came from.
Regardless, what's a "lung burner"?
What's the purpose? As above, it also looks a bit random without any reason behind it.

Dohnny Jepp

Mellor wrote: »

You probably aren't eating enough to get bigger. However, it's probably case that you actually want to lose weight initially. You may even look bigger if you do this.

Your program is all over the place.
Why are you supersetting? How did you pick your pairs?
Theresa couple if different methods to supersets. Compound movements, opposing muscle groups, pre fatiguing, post exhausting, etc.
in you case you appear to be just doing random moves together. Is it purely to save time?

The "tailpipe" I'm familiar with is entirely diffetent. It's just a name but curious as to where it came from.
Regardless, what's a "lung burner"?
What's the purpose? As above, it also looks a bit random without any reason behind it.

Hi mate.

I figured it would be easier to bulk and cut as opposed to cut and bulk? Whats your thoughts?

I might not be eating enough but I'll just change that incrementally each week until it's right. Simply put, I'm trying to eat loads of healthy stuff and hoping for results!

I do agree with what you say, but in my eyes it's a controlled chaos .
It's a method called staggered supersets. So it brings the intensity of super-seting but allows for the rest of muscle groups while super-seting. Ideally I'd like to antagonist/compound superset my workouts but I struggled when I tried them, so I changed to the staggered.

Now I'm not certain of the tailpipes origin it was recommended to me lately. It's just an intense finish to a workout, combining cardio and resistance training that will squeeze the last bit out of your workout and encourages controlled breathing etc. [intense for me anyway]
I was told it's better than jumping on a bike after a workout.
Maybe you disagree?

Mellor

Bulk or cut first would depend on where you are now and if you ultimately want to get bigger or leaner.

That kind of superset is fine, I was just checking that there was method to the madness, so to speak. Ditto for tailpipe.

Your results will hinge in diet imo

Jev/N

Dohnny Jepp wrote: »

I figured it would be easier to bulk and cut as opposed to cut and bulk? Whats your thoughts?

If you're intending on bulking, I'd say the diet is way off. I'm just over 150lbs, 5'10" and would easily eat more than you throughout the day.

More meat and eggs in the day and throw in things like peanut butter, cottage cheese, various nuts as well. Other posters will be able to give a better sense of the plan you should be on but that would be my 2 cents.

tito4

DIET

If your looking to bulk up muscle, eat 2grams of protein for every pound you weight. Example (170pounds = 340grams Protein over 6 meals a days. Good carbs in your first 3 meals, then stick to green veg and proteins etc in meals after 3pm. This will allow the body to blast fat while bilking lean muscle. Also ensure you drink at least 3 ltrs water daily. Avoid sugary fruits straight after weight training also...... Try to snack on good nuts. You need good fats to get rid of the bad fats! As the poster says above, plenty of egg whites and good meat, but easy on the red meat. Cottege cheese before bed time is great for the long sleep. Oh and at least 7-8 hrs sleep a night!

Blacktie.

tito4 wrote: »

DIET

If your looking to bulk up muscle, eat 2grams of protein for every pound you weight. Example (170pounds = 340grams Protein over 6 meals a days. Good carbs in your first 3 meals, then stick to green veg and proteins etc in meals after 3pm. This will allow the body to blast fat while bilking lean muscle. Also ensure you drink at least 3 ltrs water daily. Avoid sugary fruits straight after weight training also...... Try to snack on good nuts. You need good fats to get rid of the bad fats! As the poster says above, plenty of egg whites and good meat, but easy on the red meat. Cottege cheese before bed time is great for the long sleep. Oh and at least 7-8 hrs sleep a night!

This is not good advice. 2g/lb is way too much and just a waste. Protein is expensive and you don't need that much and tbh it's difficult to get that much in. 1g/lb is even too much but it's usually the baseline people go for and is a reasonable amount to ensure the best return.

Dont know what you consider good carbs if fruit and veg aren't in them and where you got you're info on blasting them with that plan?

Sugary fruit drinks aren't bad after a weight session. In fact th insulin spike is usually considered a benefit at this time. That's why people recommend to take carbs with your protein source soon after a workout.

Agreed with the snack on some nuts but don't go mad as they are high calorie. The o ly bad fats are trans fats which I don't think we have to worry about too much over here. Again Dono where you're getting your info on "good" fats getting rid of "bad" fats

tito4

Apologies, the 2g/lb was a typo. I should have said 1g as the body can only consume 30g every 2-3hrs.

Good carbs include, brown rice, brown pasta, oatmeal etc. Anything white, stay away as its reformed sugars! Not all fruits and veg can be eaten without limits, some fruits (grapes, melons, banana) need to be eating in moderation. The same with veg. Carrots for arguments sake need to be eating in moderation. The blasting idea comes from eating carbs along with potein early in order to ignite the metabolism, as we burn most of our energy morning to mid-day, then in the evening eat, therefore the only carbs used after 3-4pm should be if possible green vegtables like broccoli, spinach, green beans with fish/chicken etc. Anyone who wants to cut bodyfat need to limit carbs after 3-4pm.

I never said anything about sugary drinks???? The vinegar in your dinner after training (if you train in the evening) shoudl help with insilin spike, so no need for pointless calories in a sugar drink!

i never said go mad on nuts, I said snack on nuts i.e. a handful (15nuts).

And its a fact that consuming good fats helps remove body fat as part of a balanced diet.

Ps. Id also suggest introducing green tea into into a daily diet as opposed to tea/coffee, unless you need coffee for pre-training energy!

Stench Blossoms

tito4 wrote: »

Apologies, the 2g/lb was a typo. I should have said 1g as the body can only consume 30g every 2-3hrs.

Thats poppyc0ck.

tito4

Stench Blossoms wrote: »

Thats poppyc0ck.

Well if you think so, you must be right!

Blacktie.

tito4 wrote: »

Apologies, the 2g/lb was a typo. I should have said 1g as the body can only consume 30g every 2-3hrs.

This has been debunked and is just broscience now.

tito4 wrote: »

Good carbs include, brown rice, brown pasta, oatmeal etc. Anything white, stay away as its reformed sugars! Not all fruits and veg can be eaten without limits, some fruits (grapes, melons, banana) need to be eating in moderation. The same with veg. Carrots for arguments sake need to be eating in moderation.

I assume you're talking about the glycemic index here. Look into the glycemic load it's a more effective method of measurement for this sort of thing. But I partly agree with you on the fruit part. Some fruits do need to be moderated more than others. I disagree on the point for veg though.

tito4 wrote: »

The blasting idea comes from eating carbs along with potein early in order to ignite the metabolism, as we burn most of our energy morning to mid-day, then in the evening eat, therefore the only carbs used after 3-4pm should be if possible green vegtables like broccoli, spinach, green beans with fish/chicken etc. Anyone who wants to cut bodyfat need to limit carbs after 3-4pm.

It doesn't matter when most of your energy is used it's an average over the day or week that matters. It's a matter of calories in versus calories out. Less carbs and more protein will improve body composition but ultimately losing fat is about using more energy than you take in.

tito4 wrote: »

I never said anything about sugary drinks???? The vinegar in your dinner after training (if you train in the evening) shoudl help with insilin spike, so no need for pointless calories in a sugar drink!

Sorry I was on my phone and it's hard to go back and forth addressing points. What if you don't take vinegar with your dinner? I only take vinegar if I'm eating chips which is very very rare now. Also OP says he wants to get big before he wants a six pack. Pointless calories are hard to come across when this is the goal.

tito4 wrote: »

i never said go mad on nuts, I said snack on nuts i.e. a handful (15nuts).

You said snack on nuts. This could be a handful every few hours which can really add up

tito4 wrote: »

And its a fact that consuming good fats helps remove body fat as part of a balanced diet.

No it's not.

tito4 wrote: »

Ps. Id also suggest introducing green tea into into a daily diet as opposed to tea/coffee, unless you need coffee for pre-training energy!

This could be a good idea though coffee is accepted as healthy overall now.

Dohnny Jepp

I'm comfortable in the gym, Not so much with nutrition. What foods with you eat regularly to increase your calorie intake. More eggs, more fruit, veg and nuts, more yogurts. What else is considered a good option to eat around meal times.

Should I be avoiding bread completely? or is wholemeal break the same as brown rice and considered a good carb?

Blacktie.

Sorry got a bit off topic there. Firstly what are your maxs on your bench, deadlift and squat?

Sorry just read it again. So going for size at the moment. Diet wise I'd add more food anyway. preferably more protein but doesn't look like there's a whole lot of fat in there either so that could help too. Personally I'd ditch bread. It's mostly sugar anyway. I'd ditch the pasta as well. Add in more meat and veg to dinners instead of these two. For lunch I bring in left overs from dinner and then some extra stuff on top of that. Nuts will help keep the calories up too. Honestly your diet doesn;t look too abd especially compared to most but to keep them numbers going up and to get a bigger chest and shoulders you're going to want to up the intake by a fair chunk.