My routine.. diet and split - UK-Muscle Body Building Community

Z3R0-CooL · 24-09-2004, 08:16 PM

Thats my diet. Currently standing at 6ft, 200lbs but i have taken 1 week out to relax and justed came back to uni from greece.

I was gonna do a cycle but decided to rethink my routine and diet first and try it out for a few months.. so in the past 2 months i gained around 20 pounds so cycle wont start. bodyfat has not increase alot.. i am at around 12%.. started bulking after cutting @ 175lbs @ 8%.....

I have a different diet on off day that on the on day..

on my "on" days:
meal 1= 450ml of egg whites and one Greek Total 0% yoghurt and 70grams of oats with 1 tablespoon honey
meal 2= 250gr of turkey/chicken and 1 tablespoon Cod Liver/flax/olive oil
meal 3= 250gr of turkey/chicken and 100gr of basmatti rice with a salad
meal 4= same as 2
2hrs after meal 4 WORKOUT.. might have an apple or something before
meal 5=PWO. 130gr of glucose and 60gr protein powder WPI
meal 6= 250gr of turkey/chicken and one Greek Total 0% yoghurt and 80gr oats with some honey and 100gr of whole-wheat pasta or rice or grits or some 120gr granary bread..

so basically on my on days i eat

protein: around 330-350gr
carbs: around 400gr
fat: 30-40ish

on my "off" days

meal 1-4 are the same as "on"
meal 5: 250gr meat and 60gr oats or 75 rice
meal 6: same as meal 2

basically:

protein: 330-350ish
carbs: 150ish
fat: 60-70ish

Supplements(everything)

Protein powder ONLY pwo
Dextrose PWO
creatine 5gr PWO
Vitamin B complex and C PWO and once on OFF
Calcium 500mgs/day cause i dont drink milk.
rALA. 800mgs on days, 500mgs off days

NOTE: dont have a cheat day and i dont eat junk food at all..... Personally if i eat bread i feel like i am cheating.. even though its granary... :o I dont eat junk cause the feel like crap both physically and especially mentally the next day

my split is:

day 1: back/traps and abs
day 2: cardio
day 3: chest and arms
day 4: cardio
day 5: legs/lower back
day 6: shoulders/arms
day 7: cardio

cardio on off days for 30minutes at 65-70% MHR....
i am training 4 days a week 45-1hour with high intensity and i always go on how i feel...

basic exercises poundages:

deadlifts=175kg for 7reps
squats=130kg for 10reps
DB press= 30kg for 12reps

Thats it. If you guys want i will post my exact routine as well... just tell me...

**big** · 24-09-2004, 08:59 PM

Pretty solid on everything there mate.

Your ratios on diet are pretty similar to mine. I WISH I was able to not have cheat days!! They seem to be my downfall right now

Killerkeane · 24-09-2004, 11:34 PM

looking good zero, you have gained 20lbs in the last 2 months?? Is that after a cycle? You have probably already explained, just want to be sure

Cant fault that Cool, do some pics for us to see.

Z3R0-CooL · 25-09-2004, 09:24 AM

Quote:

Originally Posted by Killerkeane

looking good zero, you have gained 20lbs in the last 2 months?? Is that after a cycle? You have probably already explained, just want to be sure

Cant fault that Cool, do some pics for us to see.

no no cycle.. well i didnt lie.. but i didnt say the whole truth either

as i said at the end of my cutting i was 175-177lbs.. BUT that was when i was completely carb-depleted and i had lost tons of water as well....

therefore 10 or even more of those lbs are water and glycogen... plus we all know that there is a "rebound" effect after u go on a diet for a long time.. i was about 4-5 months on a low carb (between 80-150gr of carbs)..

so yeah its not 20lbs of muscle.. its more like 5-7lbs of muscle and the rest is water glycogen and bodyfat.....
so. yeah.. :p

will do pics when i get my digital camera in a few days

Killerkeane · 25-09-2004, 10:00 AM

well, still good progress mate! 5lbs muscle in 2 months is still very good. 20 lbs would be the incredible hulk, but it's still possible i guess? Good job Zero

Z3R0-CooL · 25-09-2004, 07:19 PM

thanx

winger · 25-09-2004, 07:25 PM

Good lifts mate. The only think I can see is you work arms twice a week and chest once a week. So indirectly your arms actaully are getting hit 3 times a week. Are your arms a good or bad bodypart for you?

Z3R0-CooL · 25-09-2004, 08:29 PM

i should post my routine to clear the confusion.. i am not really training them 100%..

Day One: Back, Traps.

Back
Barbell Rows
Warm-Up
Set 1--7 reps, wide grip, pulled to nipple line
Set 2--10 reps, shoulder width grip, pulled into the abs.

Front Lat Pulldowns
Set 1--10 reps, shoulder width grip, palms facing towards you
Set 2--7 reps, wide grip, palms facing away from you.

Deadlifts
Set 1--7 reps, using a weight you can do for 10 reps.
Set 2--7 reps, using the same weight as Set 1.

Abs
Rope crunches: 2 sets of 12-15 reps supersetted with Lower abs work-
Machine/Leg lifts: 2 sets of 12-15 reps

Day Three: Chest, Arms.

Chest
Incline Barbell Presses
Warm Ups
Set 1--7 reps, shoulder width grip
Set 2--7-10 reps, wide grip

Flat Dumbell Presses
Set 1--10 reps, elbows out
Set 2--10 reps, elbows in same weight.

Dips
Bodyweight x 1 set for as many reps as possible.

Triceps
Lying EZ Curl Bar Tricep Extensions
Set 1--12 reps
Set 2--12 reps, weight same as Set 1

Biceps
Dumbell Hammer Curls
Set 1--15 reps
Set 2--12 reps, using the weight of Set 1

Day Five: Legs.

Squats
Warm Ups
Set 1--wide stance, 10 reps
Set 2--shoulder width stance, 10 reps, using the weight of Set 1
Set 3--narrow stance, 10 reps, using the weight of Set 1.

Hamstrings/Lower Back
Lying leg curls or standing: 2 sets of 20 reps supersetted with
Hyperextensions: 2 sets of 20 reps

Calves
Standing Calf Raises (knees locked): 2 sets of 15 reps supersetted
with Standing Calf Raises (knees unlocked, slightly bent): 2 sets of
15 reps.

Day Six: Shoulders/Arms.

Shoulders
Lateral side raises 2 sets of 12 reps, supersetted with
Lateral rear raises, 2 sets of 12 reps.

Shoulder presses
Set 1--11 reps
Set 2--9 reps
Set 3--8 reps

Biceps
Straight bar curls
Set 1--12 reps
Set 2--10 reps
Set 3--8 reps

Triceps
Rope Cable Pushdowns/Extensions
Set 1--15 reps.
Set 2--15 reps
Set 3--15 reps

rest between sets is 1 minute and between exercises 2 minutes..

every three weeks i change the times to 2 mins and 3 minutes as above..

i do trap work on back day and depending on how i feel i will add one or two sets or one exercise like: seated rows, barbell press(if my shoulder feels ok cause i got a joint problem on my left shoulder hence why i use DBs), dumbell flys 1xincline, 1xflat... sometimes i do 4-5 sets of squats and on my 4th set i go heavy with 6 reps at 140kgs

my arms are alright.. my chest is the only thing completely refusing to grow to matter what.. i might try 2x a week on chest to see how it will respond.... probably on day 6

winger · 25-09-2004, 11:50 PM

Got ya.;)

Killerkeane · 25-09-2004, 11:54 PM

that seems to be my problem too, chest is last place for muscle to stick to, i mean its hard and quite defined, but compared to the rest of my torso, it is not very good :(

winger · 25-09-2004, 11:57 PM

It will come when you put some weight on killer. It is probably genetics too.

24-09-2004, 08:16 PM	#1 (permalink)
Z3R0-CooL Gym Addict Join Date: Mar 2004 Location: SouthWest London Posts: 368	My routine.. diet and split Thats my diet. Currently standing at 6ft, 200lbs but i have taken 1 week out to relax and justed came back to uni from greece. I was gonna do a cycle but decided to rethink my routine and diet first and try it out for a few months.. so in the past 2 months i gained around 20 pounds so cycle wont start. bodyfat has not increase alot.. i am at around 12%.. started bulking after cutting @ 175lbs @ 8%..... I have a different diet on off day that on the on day.. on my "on" days: meal 1= 450ml of egg whites and one Greek Total 0% yoghurt and 70grams of oats with 1 tablespoon honey meal 2= 250gr of turkey/chicken and 1 tablespoon Cod Liver/flax/olive oil meal 3= 250gr of turkey/chicken and 100gr of basmatti rice with a salad meal 4= same as 2 2hrs after meal 4 WORKOUT.. might have an apple or something before meal 5=PWO. 130gr of glucose and 60gr protein powder WPI meal 6= 250gr of turkey/chicken and one Greek Total 0% yoghurt and 80gr oats with some honey and 100gr of whole-wheat pasta or rice or grits or some 120gr granary bread.. so basically on my on days i eat protein: around 330-350gr carbs: around 400gr fat: 30-40ish on my "off" days meal 1-4 are the same as "on" meal 5: 250gr meat and 60gr oats or 75 rice meal 6: same as meal 2 basically: protein: 330-350ish carbs: 150ish fat: 60-70ish Supplements(everything) Protein powder ONLY pwo Dextrose PWO creatine 5gr PWO Vitamin B complex and C PWO and once on OFF Calcium 500mgs/day cause i dont drink milk. rALA. 800mgs on days, 500mgs off days NOTE: dont have a cheat day and i dont eat junk food at all..... Personally if i eat bread i feel like i am cheating.. even though its granary... :o I dont eat junk cause the feel like crap both physically and especially mentally the next day my split is: day 1: back/traps and abs day 2: cardio day 3: chest and arms day 4: cardio day 5: legs/lower back day 6: shoulders/arms day 7: cardio cardio on off days for 30minutes at 65-70% MHR.... i am training 4 days a week 45-1hour with high intensity and i always go on how i feel... basic exercises poundages: deadlifts=175kg for 7reps squats=130kg for 10reps DB press= 30kg for 12reps Thats it. If you guys want i will post my exact routine as well... just tell me... __________________ Remember: "Drugs should be utilized to maximize the results of a proper lifestyle, both training and DIET. They are not there to correct your errors." "Knowledge is Power. Keep Educating yourself!!"

24-09-2004, 11:34 PM	#3 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	looking good zero, you have gained 20lbs in the last 2 months?? Is that after a cycle? You have probably already explained, just want to be sure Cant fault that Cool, do some pics for us to see. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

25-09-2004, 10:00 AM	#5 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	well, still good progress mate! 5lbs muscle in 2 months is still very good. 20 lbs would be the incredible hulk, but it's still possible i guess? Good job Zero __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

25-09-2004, 07:19 PM	#6 (permalink)
Z3R0-CooL Gym Addict Join Date: Mar 2004 Location: SouthWest London Posts: 368	thanx __________________ Remember: "Drugs should be utilized to maximize the results of a proper lifestyle, both training and DIET. They are not there to correct your errors." "Knowledge is Power. Keep Educating yourself!!"

25-09-2004, 07:25 PM	#7 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	Good lifts mate. The only think I can see is you work arms twice a week and chest once a week. So indirectly your arms actaully are getting hit 3 times a week. Are your arms a good or bad bodypart for you? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

24-09-2004, 08:59 PM	#2 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,188	Pretty solid on everything there mate. Your ratios on diet are pretty similar to mine. I WISH I was able to not have cheat days!! They seem to be my downfall right now

25-09-2004, 08:29 PM	#8 (permalink)
Z3R0-CooL Gym Addict Join Date: Mar 2004 Location: SouthWest London Posts: 368	i should post my routine to clear the confusion.. i am not really training them 100%.. Day One: Back, Traps. Back Barbell Rows Warm-Up Set 1--7 reps, wide grip, pulled to nipple line Set 2--10 reps, shoulder width grip, pulled into the abs. Front Lat Pulldowns Set 1--10 reps, shoulder width grip, palms facing towards you Set 2--7 reps, wide grip, palms facing away from you. Deadlifts Set 1--7 reps, using a weight you can do for 10 reps. Set 2--7 reps, using the same weight as Set 1. Abs Rope crunches: 2 sets of 12-15 reps supersetted with Lower abs work- Machine/Leg lifts: 2 sets of 12-15 reps Day Three: Chest, Arms. Chest Incline Barbell Presses Warm Ups Set 1--7 reps, shoulder width grip Set 2--7-10 reps, wide grip Flat Dumbell Presses Set 1--10 reps, elbows out Set 2--10 reps, elbows in same weight. Dips Bodyweight x 1 set for as many reps as possible. Triceps Lying EZ Curl Bar Tricep Extensions Set 1--12 reps Set 2--12 reps, weight same as Set 1 Biceps Dumbell Hammer Curls Set 1--15 reps Set 2--12 reps, using the weight of Set 1 Day Five: Legs. Squats Warm Ups Set 1--wide stance, 10 reps Set 2--shoulder width stance, 10 reps, using the weight of Set 1 Set 3--narrow stance, 10 reps, using the weight of Set 1. Hamstrings/Lower Back Lying leg curls or standing: 2 sets of 20 reps supersetted with Hyperextensions: 2 sets of 20 reps Calves Standing Calf Raises (knees locked): 2 sets of 15 reps supersetted with Standing Calf Raises (knees unlocked, slightly bent): 2 sets of 15 reps. Day Six: Shoulders/Arms. Shoulders Lateral side raises 2 sets of 12 reps, supersetted with Lateral rear raises, 2 sets of 12 reps. Shoulder presses Set 1--11 reps Set 2--9 reps Set 3--8 reps Biceps Straight bar curls Set 1--12 reps Set 2--10 reps Set 3--8 reps Triceps Rope Cable Pushdowns/Extensions Set 1--15 reps. Set 2--15 reps Set 3--15 reps rest between sets is 1 minute and between exercises 2 minutes.. every three weeks i change the times to 2 mins and 3 minutes as above.. i do trap work on back day and depending on how i feel i will add one or two sets or one exercise like: seated rows, barbell press(if my shoulder feels ok cause i got a joint problem on my left shoulder hence why i use DBs), dumbell flys 1xincline, 1xflat... sometimes i do 4-5 sets of squats and on my 4th set i go heavy with 6 reps at 140kgs my arms are alright.. my chest is the only thing completely refusing to grow to matter what.. i might try 2x a week on chest to see how it will respond.... probably on day 6 __________________ Remember: "Drugs should be utilized to maximize the results of a proper lifestyle, both training and DIET. They are not there to correct your errors." "Knowledge is Power. Keep Educating yourself!!" Last edited by Z3R0-CooL; 25-09-2004 at 08:31 PM.

25-09-2004, 11:50 PM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	Got ya.;) __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-09-2004, 11:54 PM	#10 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	that seems to be my problem too, chest is last place for muscle to stick to, i mean its hard and quite defined, but compared to the rest of my torso, it is not very good :( __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

25-09-2004, 11:57 PM	#11 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	It will come when you put some weight on killer. It is probably genetics too. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.