Originally Posted by a3lkx

Hi every one thought id post my diet and work out routine so people can help me further, please dont hesitate to tell me if i am doing anythink wrong or eatin the wrong stuff,i need all the help i can get. i have been doing this now for about 4 weeks properly but i have been training about 6 weeks.
i have noticed a lil bit more shape to me and fat loss, i know rome wasn't built in a day but if there is any think i can take or do to make things go in my favor please recommend or share with me,(any recommended supplements or tecgniques)
My goals are to basicly go a little bit more bulky and ripped! i am 23 5'10 and 160pounds, i am in fair shape. Please Help!

Diet:

morning:- oats with whey protein about 8-9 Add a good fat here.

mid morning:- egg whites or shake about 10:30-11 Could add a carb and some good fats

dinner:- tuna/chicken salad or with egg noodles if its chicken 1230-1 Ok

mid afternoon:- shake (after work out) about 3-4

tea:- sweet potaotes/egg noodles chicken/turkey with veg 4 could drop the egg noodles and up the vegetables

supper tuna/shake 930

Workout:

mon:- back
wide arm chin ups,dumbbell rows,reverse grip pull downs,pull downs 4sets,8-10 reps, last set always to failure too many pulldowns, not enough back thickening exercises, consider a low row and or dead lifts.
tues:-chest
inclined bench press, declined bench press, flat bench press, cable cross overs, dips Too much volume for chest, drop the declines and dont do too many cable crossovers, it is better starting off to stay away from isolation exercises and stick to compound exercises.

wed:-arms
hammer curls: preacher curls, cable curls/21's or inclined dumbell curls.kick backs,tricep cable extensions,tricep over head extensions,dips
Way too much for bicep, dips were done on monday, too much volume for arms they are a small group of muscle and will get hid indirectly doing all the compound exercises anyway.

thur:-shoulder
front delt raise,side delt raise,upright rows,deumbbell shrugs,reverse flyes
Need compounds here, military press, side laterals, rear delts, dont need shrugs if you do dead lifts on back day.

fri:-legs/stomach
squats,leg curls,leg press,various sit ups at least 150-200 this is cool but do stiff deads instead of leg curls or alternate them.

sat sun:- OFF
eat what ever i want basicly, typical bacon/egg on toast,chippy meal,pizza,chocolate,burger,roast,cake etc only 3-4 meals though and 1 snacks


Every time i do a work out i do 20-40 min cardio before hand,also i am takin glutamine twice a day, after a workout(with shake) and before bed.
Also i am takin 5-10g of creatine 1 hr before workout mono stuff, takin with juice
I am also takin whey protein isolate 2-3times aday and stackers 2-3 times aday and 1-2 flaxoil seeds