[MikeNYY420]

I've been trying for the better part of the month to think of a routine that will fill all of the elements that I need filled. And this is what I came up with-
Sunday- chest delts tris
Monday- back bis traps
Tuesday- Off
Wednesday- legs
Thursday- Chest delts tris
Friday- Back bis traps
Satuday- off

This will A) allow me to hit most body parts twice a week which I've been wanting to do. B) keep legs somewhat away from back.
As for actual exercises go there will be mostly compounds leading up to all compound in about a month, I'll have a full body routine. So with this split I'll be doing 4-5 sets and 6 or less reps. The goal being to gain as much strength as possible in as little time as possible.

As for diet I'll be eating 6-8 meals a day

Meal one- Whole grain cereal skim milk eggs bagel CE2 and multivitamin
Meal two- Whole grain pasta, 1 can of tuna, Orange juice
Meal three-(Pre) Whole grain granola bar, Cottage cheese, fruit CE2
Meal four-(Post) AnatorP70, Some type of meat, pasta, bagel, milk
Meal five- Orange juice, turkey burgers, cheese, whole grain bread
Meal six(before bed) Cottage cheese, milk, some more protein somewhere

Calories-2500~, Protein- 200~
The cottage cheese will have to do until I can get some casein for slow digesting protein before bed.
So much for keeping that short lol.
Any suggestions of what I should change?

Thanks

[Painislove]

pre workout you have cottage cheese and whole grain bar...I would swap that out with some fast digesting carbs and protein/amino acids depending on how soon you are to workout and your goals. and where are your veggies man! and fruit????

[MikeNYY420]

For veggies I have corn or broccoli sometimes, but I cuz I should get some more, I eat apples and pears sometimes. But I think I should eat fruits and veggies more often. I usually have orange juice or some other fruit type stuff before my work out I guess I should have said that. But aren't fruits slow digesting? So I should ahve a bagel or something before my workout?

[Painislove]

depends on the state of the fruit. I know that bananas become fast digesting as they age...have brown spots on them. keep the fruit pre workout cut the cottage cheese and bar and add a protein shake.

[FronttaBackThickness]

with supplements, unless u have the money to blow, stick to the basics, BCAA's, creatine mono, multi and build from there.
muscle tech is great at overcharging to pay HUGE advertising bills.
just saying.

[ibanezman88]

Originally Posted by MikeNYY420

I've been trying for the better part of the month to think of a routine that will fill all of the elements that I need filled. And this is what I came up with-
Sunday- chest delts tris
Monday- back bis traps
Tuesday- Off
Wednesday- legs
Thursday- Chest delts tris
Friday- Back bis traps
Satuday- off

This will A) allow me to hit most body parts twice a week which I've been wanting to do. B) keep legs somewhat away from back.
As for actual exercises go there will be mostly compounds leading up to all compound in about a month, I'll have a full body routine. So with this split I'll be doing 4-5 sets and 6 or less reps. The goal being to gain as much strength as possible in as little time as possible.

As for diet I'll be eating 6-8 meals a day

Meal one- Whole grain cereal skim milk eggs bagel CE2 and multivitamin
Meal two- Whole grain pasta, 1 can of tuna, Orange juice
Meal three-(Pre) Whole grain granola bar, Cottage cheese, fruit CE2
Meal four-(Post) AnatorP70, Some type of meat, pasta, bagel, milk
Meal five- Orange juice, turkey burgers, cheese, whole grain bread
Meal six(before bed) Cottage cheese, milk, some more protein somewhere

Calories-2500~, Protein- 200~
The cottage cheese will have to do until I can get some casein for slow digesting protein before bed.
So much for keeping that short lol.
Any suggestions of what I should change?

Thanks

pre workout meal needs some work. cottage cheeze is a slow digesting protein. save that for before bed. have something like chicken breast or beef for protein.
but you need something more than just a granola bar pre-workout. get some brown rice in there. excellent source of carbs!

don't have milk post workout unless it's skim milk.

you did not mention if you were bulking or cutting.
what is your weight? body fat? height? bodytype?

training split looks good.

one thing though, you have 2 back days. after a while, you might wear yourself out. know when to lift heavy and when not to and know when to stop. pick your battles.

good luck bro!

[MikeNYY420]

Originally Posted by ibanezman88

pre workout meal needs some work. cottage cheeze is a slow digesting protein. save that for before bed. have something like chicken breast or beef for protein.
but you need something more than just a granola bar pre-workout. get some brown rice in there. excellent source of carbs!

don't have milk post workout unless it's skim milk.

you did not mention if you were bulking or cutting.
what is your weight? body fat? height? bodytype?

training split looks good.

one thing though, you have 2 back days. after a while, you might wear yourself out. know when to lift heavy and when not to and know when to stop. pick your battles.

good luck bro!

If there's chicken or anything else I can have I usually do eat that, but if there's nothing else I'll have to find whatever I can for protein. I'll try to get brown rice or potatoes, bread somethign like that in pre workout.
The plan that I had for the two days a week for everything will only be as long as I keep getting good gains. After that I think I'll go back to once a week for each body part.
I'm not really bulking or cutting I just prefer to keep a diet right in the middle year round so I can contently build muscle.
My stats are
Height- 5'8"
Weight- 152
Bodyfat I'm not too sure between about 9-12%.

I'm thinking that next month, if I have money to spend I'll prolly get BCAAs casein and some other kind of protein and some monohydrate.

[ZiR RED]

Your diet looks fine for what you are trying to accomplish. The cottage cheese is fine, though I feel you should try to add more carbs.

I'm interested to see your exact exercises.

I also think you'll need a week of detraining at the 5th week mark, other wise you are going to over-reach and eventually over train.

Remember, you're goal is strength, so train movements, not bodyparts.

Br

[MikeNYY420]

Originally Posted by ZiR RED

Your diet looks fine for what you are trying to accomplish. The cottage cheese is fine, though I feel you should try to add more carbs.

I'm interested to see your exact exercises.

I also think you'll need a week of detraining at the 5th week mark, other wise you are going to over-reach and eventually over train.

Remember, you're goal is strength, so train movements, not bodyparts.

Br

As for the exercises I do, I've been gradually trying to add compound movements.
For chest day I'll do 4 sets of flat, incline, and then some dumbbells flat presses or decline presses. Then I do a set of incline decline and flat push ups, and I go to delts from there. I'll do 4 sets of military press, shoulder presses and bent over dumbbell raises. For triceps I do close grip bench press, rope tricep pushdown and dumbbell pullovers.

[F-111]

so thats the pretty muscles covered, what ur plan of attack for the rest of ur compounds. as Zir said, in ur situation/goals train movements, not bodyparts.

[MikeNYY420]

I'm not really sure what I'm gonna do with the other compounds yet I think I'll end up dealing with those more directly and adding some onceI start my full body routien in a few weeks.