How am i going?

[Sammo]

I have been following DIESELS plan for a while now and all is good, i plan on bulking for another 8 weeks before i start cutting to get off all that extra fat. Could someone tell me how im going

DIET(Im 150lb):

non - Workout day:

Breakfast

2 Eggs
4 weetbix
1 scoop whey
250ml milk

At school (I eat the following food steadily through the day):

1 Banana
2 Orange's
2 wholemeal sandwhich's with tuna
1 wholemeal sandwhich with peanutbutter.
1 scoop whey

Afternoon tea

1 banana
2 eggs.
1 yoghurt

Workout day:

Breakfast

2 Eggs
4 weetbix

Post workout(I workout in the mornings):
immediate:
2 scoop whey
500ml milk

1 hour and 30 mins:
2 wholemeal sandwhich's with tuna
1 banana
1 orange

Lunch:
1 orange
1 wholemeal sandwhich with pb

Afternoon tea:

1 banana
2 eggs.
1 yoghurt

Both days come to a grand total of:

Protein: 210/195-225
Carbs: 233/300 - 450

You may have noticed that my dinner is not included, that is because my dinner varies as my parents make it, it ussually fills in the gaps in my diet however (the 70g carbs).

Any comments or suggestions?

TRAINING -

Monday - Chest and bi's:

Bench press: 1x8, 1x6, 1x4
DB incline bench: 1x8, 1x6, 1x4
Dips(Leaning forward): 2x8
DB Flyes: 1x6, 1x4

BB curl: 2x8, 1x4
Alt DB curl: 1x8, 1x6, 1x4

Wrist curls: 3x8
Behind the back wrist curls: 3x8
Ab workout (which consists of medicine ball workouts and leg drops) 9 sets

Wednesday - Legs and delts:

Leg press: 1x8, 1x6, 1x4.
Leg curls: 1x8, 1x6, 1x4.
Squats: 1x8, 1x6, 1x4.

DB press: 1x8, 1x6, 1x4
DB lateral raises: 1x6, 1x4.
DB Bent over raises: 1x6, 1x4.

Calf raises: 3x8
seated calf raises: 3x8
Wrist curls: 3x8
Behind the back wrist curls: 3x8

Friday: Back, tri's and traps:

Hyper extensions: 3x8 (I dont like deadlifts)
Pull downs: 1x8, 1x6, 1x4.
Heavy rows: 1x8, 1x6, 1x4.

DB shrugs 4x8

CG BP - 1x8, 1x6, 1x4.
Pushdowns - 1x8. 1x6, 1x4.

Calf raises: 3x8
seated calf raises: 3x8
Ab workout (which consists of medicine ball workouts and leg drops) 9 sets

How is my training schedule??

Any comments are greatly appreciated.

 

[little_brown_bear]

if you've been lifting long enough to have developed good form then you shouldn't need 3 sets of each exercise. you should be able to totally fatigue a muscle group in just two sets. actually the first set should fatigue it but i do two just to feel more sure of having fatigued the muscle thoroughly. by doing only two sets you can do more different exercises in the same 45 minutes. do not exceed 47 minutes in a workout that's overtraining and will cause the body to produce cortisol making the workout less efficient and potentially leading to wear and tear injuries.

as for your diet it looks like you are lacking in variety. where's all the good greens and veggies like broccoli, cauliflower, mushrooms, salads, etc. and why aren't you getting more protein variety like from poultry, lean beef and other seafoods. different forms of protein have different length protein chains and variety is better as you will be less likely to miss on something that a particular type or group does not have. for maximum results consume your egg proteins when you expect to not eat for longer periods of time just before you start that fast period. consume the whey protein just after the fast period end, example: egg protein before bedtime and whey protein first thing in the morning. the reason for that is egg protein takes longer for the body to utilize making it last better overnight while whey protein is utilized much more quickly and can help you replenish more quickly in the morning after the long night without eating. try to consume some protein about every 3 hours and when you can't, lead into it with the egg and come out of it with the whey but be sure to use other forms of protein like in lean meats and seafoods during those periods that u can consume protein every 3 hours or less.

 

[NMMWCR]

I'd stick with the three sets unless you are doing isolation work. The single set to failure concept was a marketing concept developed by nautilus with no basis in science whatsoever. They promised people they could add visible muscle in 6 weeks with 3 20 minute sessions per week. They ran people through their club on a circuit IKEA style to do single set isolation exercises to failure on about a dozen different machines without taking a rest in between and then sent them out the door. Their target market were people who were new to lifting so they naturally had remarkable gains in the first six weeks even though their concept sucked.

Do complex movements that involve as many muscles as possible and do three sets. You can certainly turn the target muscle to a rag in two sets, or even one sometimes, the extra sets work the supporting muscles when the primary muscle gives up the ghost. I promise you will get more mass over the long haul by doing 3 sets.