im going to post my diet and current routine in this thread and any other thread where i feel it will be useful so could you please help critque my diet and workout routine as present thankyou:
Monday : Chest
Incline db's 75'sX8 90'sX6 100'sx4
bench 260lbs X 8X3 sets
Flat db's presses 75X6 80x6 90X5
cable crossovers 3 sets 8 reps
dips till failiure
10 mins cardio aswell
tuesday : Back
T bar rows 220lbs 3 sets 6 reps
1 arm rows 60lbs x 8 80lbs x 6 100lbs x 4
Upright rows 130x6 3 sets
latpull down - not sure about the weight
Bent over rows 3 sets 200lbs 8 reps
10 mins cardio
wednesday: Arms
Close grip bench press 220lbs x 5 3 sets
overhead db extensions 3 sets 90lbs
one arm reverse pushdowns 3 sets
dips till failiure
ez bicep curl 100X 5
conc curl 50lbs X 8
10 mins cardio plus abs
Thursday : legs and shoulders
Squats 315lbs X 8 3 sets (just above parralel)
db shoulder press 90X 6 3 sets
overhead press smith machine 200lbs x 5 3 sets
rear delt crossovers 3 sets
reverse leg curl 3 sets
leg curls 3 sets
leg press 3 sets
10 mins cardio
friday saturday and sunday 20 mins cardio each day and a rest from the weights.
the reason i dont do deadlifts is because i hurt my lowerback real bad from doing deadlift with bad technique, so now i just do deadlifts like once a month or something.
as for diet:
meal 1 : 2 toasts
oats
2 whole eggs
2 glasses of milk
meal 2 : tuna pasta apple and a protein shake ( preworkout)
meal 3 : post workout protein shake oats and chicken
meal 4 : pasta or rice with chicken apple and almonds
meal 5 : pasta or rice again.
meal 6 : before bed protein shake and 5 spoons of peanut butter
i also take bsn
no explode creatine protein shakes glutamine fish oils multivitamin and
zma
aim is to lose fat on my stomach and chest but keep myself looking big and not to lose any strength if possible:
protein intake : 250g not sure about carbs and fats calories about 4000
