Havent been here in a while, Heres my program what u think??

[drixsa]

ok this summer i started doing a ton of running to get into good shape for the army

but now i have some time on my hands so i decided to bulk

id like you to review my diet and excerise(my complete day):

wake up

7:00-5 scrambled egg whites, 1 yoke, 1/2 cup of oatmeal(w/skim milk), 2 glasses of water,
1 multivitamin

9:30-turkey breast sandwich(2 pieces of whole wheat bread) 2 glasses of water

11:30-turkey breast sandwich(2 pieces of whole wheat bread) 2 glasses of water, with humas

1:30- 1.5 cans of tuna with 2 pieces of whole wheat bread), 2 glasses of water


3:30-1.5 cans of tuna with 2 pieces of whole wheat bread) 1 piece of fruit, 2 glasses of water

3:50- creatine w/1/2 cup of fruit juice

4:30-5:30- *WORKOUT* (will post details below)

5:30-protein bar/shake, with an additional 1 cup of water

7:00- turkey breast sandwich(2 pieces of whole wheat bread) 2 glasses of water, fruit, with humas

9:30- turkey breast sandwich(2 pieces of whole wheat bread) 2 glasses of water, fruit

11:00-bed

*workout*

Sunday-
Arms: 3 sets barbell curs (90lbs- 8,6,5 reps)
3 sets barbell preacher curls (65lbs- 9,7,5)
3 sets reverse pullups (bodyweight- 10,7,6)
3 sets close-grip bench-press (205- 8,7,6)
3 sets french press (100-10,8,7)
3 sets cable pulldowns (150-10,9,8)

Monday:
Legs: 4 sets barbell squats (225-10, 315-10, 335-8 , 335-8)
4 sets leg press (400lbs-8,9,10,10)
4 sets stiff-legged deadlift (135-10, 185-8, 185-7)

Tuesday:
Shoulders/calves:
3 sets Military press (135-10, 140-6, 140-7)
3 sets upright rows (100-10,7,8)
3 sets lateral raises (using 25lbs dumbells- 10,9,8)
3 sets barbell shrugs (375-10, 7,7)
3 sets dumbell shrugs (75-hold extra long- 10,10,10)
3 sets URL=http://www.exrx.net/WeightExercises/Gastrocnemius/LVStandingCalfRaise.html]Standing Machine calf raises[/URL] (450-10,10,10)
3 sets dumbell single leg calf raise (75-10,10,10)

Wednsday:
DAY OFF

Thursday:
Chest:
3 sets upper chest barbell bench press (205-8,7,6)
3 sets flat chest barbell bench press (205-9,8,6)
-i want to do lover chest but chest/tri's are too tired
3 sets chest flys dumbells (70-8, 7,7)

Friday:
Day Off

Saturday: Day Off

thats my complete scedule boys review are wanted as well as tips and pointers

 

[Golden Arms]

When do you train back ?

Your diet is good, except you should be getting more simple carbs post-workout

 

[Templeton]

Someone likes sandwiches. Train your back and personally I wouldn't have a whole workout dedicated to arms, they get a lot of work anyway - or should do if you are training right and incorporating enough heavy movements for back and chest especially. Maybe 6-9 hard sets for triceps, less for biceps. I like to train tris after chest as I prefer dips and close grip benches which are gonna hit the chest anyway. Biceps after back although I change this from time to time. If you have a whole workout for arms, your triceps are getting hit 3 days per week - chest, shoulder and arm days. Too much IMHO.

 

[drixsa]

Originally posted by Templeton
Someone likes sandwiches. Train your back and personally I wouldn't have a whole workout dedicated to arms, they get a lot of work anyway - or should do if you are training right and incorporating enough heavy movements for back and chest especially. Maybe 6-9 hard sets for triceps, less for biceps. I like to train tris after chest as I prefer dips and close grip benches which are gonna hit the chest anyway. Biceps after back although I change this from time to time. If you have a whole workout for arms, your triceps are getting hit 3 days per week - chest, shoulder and arm days. Too much IMHO.

i forgot my back excercisesthey go on chest day)
3 sets wide grip pullups
3 sets close grip cable pull downs
3 sets wide grip benhind back bar pulldowns

yea i dont have much variation in what i can eat here

most things ive looked at recomend the layout that i am using

i dont really use my tris that much on shoulder day

im used to the heavy work load so that isnt the problem

thax for the tips

 

[drixsa]

whats with the lack of replies here ppl???

should i have taken this to BB.com?

what are some good snacks to eat when im hungry between meals??

 

[Neo]

looking pretty good, aren't you sick of turkey?

check in bb, they have more people

 

[drixsa]

i have chicken and red meat as well

lets just try and let go of the sanwiches

i just didnt feel like posting every little detail

 

[sailorgirl]

The only thing I can offer is sometimes i think people go a little too overboard on the eating thing. Life is too short to eat such a simple and boring diet every day. Having a sugar snack or eehh gads! some actual pasta or even worse whole eggs once in ahwile will not kill you or harm your workout regime. Enjoy your diet so that when your 70 years old you dont look back and hate what you did as a youngster.

 

[Saine]

I should try this. But is it really good for muscle building? I have never been good with formulating meals... -_-

 

[drixsa]

Originally posted by sailorgirl
The only thing I can offer is sometimes i think people go a little too overboard on the eating thing. Life is too short to eat such a simple and boring diet every day. Having a sugar snack or eehh gads! some actual pasta or even worse whole eggs once in ahwile will not kill you or harm your workout regime. Enjoy your diet so that when your 70 years old you dont look back and hate what you did as a youngster.

thanx but thats not really the kind of info im lookin for

 

[Shiftkey]

I'm curious, do you often feel sleepy even though you get enough sleep?

Turkey has natural chemicals that can do that.

 

[Saine]

Originally posted by Shiftkey
I'm curious, do you often feel sleepy even though you get enough sleep?

Turkey has natural chemicals that can do that.

Not sure if I remember this but it's either kava kava (gava gava, mama mama I dunno, I don't remember ) or melontonin.

 

[-HPNOTIQ-]

Originally posted by Saine
Not sure if I remember this but it's either kava kava (gava gava, mama mama I dunno, I don't remember ) or melontonin.

The amino acid triptophan in turkey acts on the neurotransmitter serotonin - which makes you sleepy.

 

[drixsa]

HOLY SH1T

im cuttin back on the turkey

(yea its called kava kava)

i was wondering why i am always so damn tired after 8-9 hrs of sleep