Tasty

Hi guys, i know you see hundreds of these but can someone take a look for me and see if my training+diet are ok? I'm aiming to put back on the muscle I've lost over my last 6 months of not going to the gym....

Ok, my daily diet (based on today) is this:

Breakfast: 2 wheatabix, 1 banana, 1 cup black coffee, multivitamin

Meal 2 (10.30ish): Small wholemeal roll with peanut butter, low fat yoghurt

Lunch: 2 small potatoes, 1 tin tuna steak, 1/2 tin sweetcorn

Meal 4 (2pm): 1 orange, low fat yoghurt

Meal 5 (5.30pm): Small wholemeal roll with peanut butter, 1 banana

PWO: Shake

Dinner: Chicken Breast, cauliflower, broccoli

My training is based around this:

Monday: Pull

Deadlifts, pull ups, seated rows, wide grip lat pull-downs

3 sets of 8 reps each

Wednesday: Legs

Squats, leg press, calf-raises (3 sets of 8 reps each) + 20 min ab workout - sicilian crunches, jackknifes etc

Friday: Push

Bench, incline dumbell press, dumbell flyes, (possibly need another exercise here but not sure what's best?)


Any advice would be much appreciated, thank you.

willsey4

I can only see 2 meals with protein in?

Also your training doesnt seem much.

first lets look at your diet, i think you need to re-adjust this quite a lot.

these are the main foods i use:

Protein foods:
chicken
beef
eggs
fish

Carbs:
oatmeal
rice
pasta
potatoes

Tasty

With the tuna, shake and chicken breast my protein intake is still around 110g roughly is that not enough for my height weight? (Im 6'2 and weigh roughly 12 stone). If I scrambled a few eggs and took them to work would that make a difference?

Tasty

Also you said my training was too little, I really need help in this department because although I'm happy after my workout I know I could do a bit more I just didn't want to stray away from compound exercises too much and end up doing pointless isolation work

ParaManiac

Diet wise,as above,very low in protein.You'll need at least 200g imo

You currently have none up until lunch,add 40g worth at brekky and another 30g at 2nd meal.

Eggs are a good edition,healthy fat(also lacking) and excellent protein source

On your Push day add Dips and lat raises,lose the flyes

__________________
Discount code BSD83

Tasty

If had 3 scrambled eggs with my breakfast and a shake with my second meal would that be ok?

Cheers for the advice with the dips, anything else I could add to it? I put a lot of effort into my training and I really don't wanna be lacking, taking this very seriously this time around!

willsey4

Try and get for example 5 meals a day. Each consisting of roughly 40 grams of protein, 50 to 75 grams of carbs and some healty fats in.

Fro example:

1: 5 whole eggs, 75g of oatmeal
2: 200g of chicken, 200g of rice, 150g of veg
3: Large jacket potatoe and tuna
4: PWO Shalke with Whey and Maltodextrin
5: 8oz steak, rice of potatoes, 150g veg

This is only a rough idea and could do with some fats in there. Maybe some nuts throughout the day. But using the other threads on this you can learn more and improve the above

willsey4

If i was starting out and only trained 3 days a week i would do roughly the following:

Workout 1: Chest and Shoulders:

Flat Bench press
Incline dumbell press
Dumbell flies

Smith machine shoulder press
Side lateral raises
Reverse flies
Shrugs

Workout 2: Legs and Calves:

Squats
Leg press
Leg extensions

Lying leg curls
Seated leg curls

Standing calf raises
Seated calf raises

Workout 3: Back and Arms:

Deadlifts
Lat pull down
Bent over rows
Dumbell rows

EZ Bar bicep curls
Preacher curls
Concentration curls

Push downs
Close grip bench
Reverse grip single arm cable pushdowns

Aim for around 3 sets per exercise and 10-12 reps on each set

Tasty

Cheers willsey and para, appreciate the help

ParaManiac

Good advice with the diet,simply add fish oils

Training - I prefer a bit more of a simplistic approach
Pull Day (Back and Bis)

Deadlifts
Chins
Rows

Legs

Squats
SLDL
Calf Raises

Push Day (Chest,Tris and Shoulders)

Bench (Flat or Incline)
Overhead Press
Dips Or Close Grip Bench Press
Lat Raises

__________________
Discount code BSD83

Tasty

I thibk that simplistic approach might be a bit easier for me to stick to, I've read a few articles on this site and I was confused about the bicep curls willsey advised? A lot of people saying on here I should leave that kind of stuff until I've grown a bit more?

ParaManiac

That is my opinion.

Initially,concentrate on the big moves and arms will take care of themselves.

__________________
Discount code BSD83

willsey4

All depends really. I went straight into the sort of program i listed and it worked for me so to be honest i dont have an experience with the push/pull etc.

Just remember to do whatever is working for you. If it doesnt work any more then change it all about and try new stuff.

irwit

id agree with thsi routine, Id much prefer spending 15 minutes gettin 3 x 10 perfect squats out as heavy as I could go than rushing through so I can get in a second calf move in.

Tasty

If I add the scrambled eggs at breakfast and the shake at meal two to up the protein, and some nuts for some added protein/fats will my diet encompass enough calories?