Originally Posted by ah24

Looks reet to me mate

Originally Posted by Pompey Tim

Looks good to me mate, one thing I would recommend is what I've been doing lately, which is sipping whey and some BCAA during training, I have 20g whey and 10g BCAA mixed in water.

Originally Posted by ah24

No need for the whey protein during the work-out but BCAA's could be a good addition

Originally Posted by punkfloyd

As for advice on the diet and training - the diet looks pretty good, though personally i wouldn't leave it as long between your morning shake and getting your first whole food meal in.

i would love to, however realistically 4 out of the 5 working days a week i work right through 530-930/10:00... i am a fairly busy/successful personal trainer and most of my mornings are booked out.. however i might be able to tailor a break in there somewhere.. aim for maybe around 7:00??

You've made sound food choices, all good healthful stuff so you've got a good place to start from - as you've said it takes a while to "settle in" to a diet so you can monitor and tweak your progress as the weeks unfold - you may need to add a little more food in on certain days (im always hungrier after doing heavy compound movements) but only you will be able to acertain this as an individual.

i can vouch for that for sure.. i am finding that after a heavy session i get hungry after i have just eaten!! (maybe an hour after a meal).. i usually just throw a small tin of tuna in there or something similar.. nuts are always handy to have on me also. any suggestions for what to put in there?

One thing i would be slightly concerned about is your training frequency and schedule - your goals are realistic enough but i doubt whether you'll achieve them training chest back and legs one day after another then shoulders and arms on another - why train arms twice per week and not the big muscle groups that will provide you with the strength you need for the lifts you want, and build the muscle you need for the weight gain you want?

the reason i usually do a split is because after training a muscle group on a heavy session i still get DOMS 2-3 days later.. so i believe i need more rest on that area? ill give you a quick example of my current days (not following a program as i like variety)..

Monday i may do something like this

Chest & Tri's
- Slight incline / decline (by slight i mean SLIGHT) DB Bench
- Incline / Decline smith
- Flys
- Tri Push

i stick to the compounds primarily and only 1 or 2 isolations.. however i havn't done a push/pull/legs routine in ages.. ill give your program a shot and see how it works out for 3 months or so?

If i was you i would train 3 days per week, doing push, pull, legs and spend the rest of your time sleeping or eating.

My workouts look something like this:

MONDAY :
Incline bench 3x6
Dumbell press 3x6
Dips (triceps) 2 x bw to failure
Lateral raise 3 x 15
Clean and press 3 x 6-8

WEDNESDAY:
Pull ups 3 x bw to failure
Bent Row 3 x 12
Deadlift 1x10 2x5 1x20
Shrugs 2 x 12
Hammer curls 2 x10

FRIDAY:
Calf raise 4 x 25
Leg curls 4 x 15
Thigh exts 3 x15
Lunges 3 x 15

I no longer squat as my glutes seem to be my most responsive bodypart but have done plenty of the fcukers in my time - as you can see the deadlift is my primary compound movement now but i would advocate squatting to all who can do it.

as for squats & deads - i have overdeveloped muscle in my back.. so i have to go lighter than i usually could.. i know above i said 160kg squat - that is a set of 8 however afterwards my lower back feels a bit off.. same with the deads..

yes it is slightly a form issue but because of my tight hammies / overdeveloped lower back it tilts my hips too much and i find it difficult to really drive from the glutes. technique wise im fairly spot on minus the hip tilt that i have a lot of trouble avoiding...

i know it is just a matter of lots of stretching and strengthen my abs however that won't improve tomorrow, results take time.

Bit of a long winded approach but the point im getting to is this - you and i are roughly the same height (im 179cm) but ive got about 25kg of lean body mass on you - and if i even TRIED to train the way you were planning on training i would be burnt out in no time, seriously, it's just far too much for most people's physical and mental recooperative abilities, and your gains will dry up in no time...

will defo give it a shot buddy.. i do know that that if you stick to compounds the weight will come on everywhere.. DOMS is the only issue here ..

Assuming you want to achieve the goals you've set out:

1) Adopt the diet you have outlined and add to it as necessary.

2) Restructure your training so that you are focusing on the big compound movements giving yourself AT LEAST one full days rest between each session, and sometimes even more when required.

3) Ensure you are getting at least 8 hours restful sleep each night, and even more when training is particularly intense.

PT means a split shift.. so my sleeping patterns are inconsistent.. 4:00 wakeup.. work till about 10-1030.. usually go home and have a quick power nap and back at work from 4 till 9.. so im in bed around 10:30 (if im wound down enough).. which doesnt really leave much time for sleep. i know you grow the most when you sleep and im trying to figure out a way around this problem i have.

4) Make sure you add a little poundage to the bar each week - 2 lb per week - so litlle that you shouldn't notice any increase in perceived effort (assuming your recovery is in order with adequate nutrition and restful sleep) is all it will take to add the poundage goals you've set to your squat and deadlift in a year.

i might write myself a program card and actually follow a program for once

Hope this helps mate! :beer1:

Good luck!