please critique my workout

[pimp in trainig]

this is what i put together based on various articles from here and menshealth
please let me know if my diet is enough to help me recover from these workouts
mon wedns and fri

jog 10 laps
walk home

Arms
closed grip bench press
Wide Grip Curl
Hammer Curls
Reverse Wrist Curls
Wrist Curls
Two-Handed Triceps Extension

rest 5 min drink water

Abs
All with 10lb weight

25 Barbell Twist
25Basic Crunch
25 Sculpt: Bicycles
25 Frog Crunch
25 Knee Raises
25Knees Up Crunch
25Side Bend
25 Twist Crunch




Plyometrics program

Leap Ups
Calf Raises
Step Ups
Thrust Ups


Tues and Thurs
10 min HIIT
10 suicides
10 sprints

25 pushups
25 knuckle pushups
25 inclined pushups and 25 military pushups

same ab workout as above wit no weights


Nutrition

6am oatmeal or fruit loops or pancakes

9 am nutrigrain bar with v8 splash

12 am 2 ham and cheese sandwiches with v8 splash

2 pm bannana

5 pm apple

7 pm lean steak with vegetables

 

[Warboss Alex]

Alarm bells rang as soon as I saw Men's Health mentioned.

Then the 10 lap jog.

Then the arms and abs workout.

I was about to reply but then I saw the diet .. and hell, I just finished eating ten minutes ago (20oz rump steak with sweetcorn, hummus and a bowl of oats) but reading that's made me hungry again, I've thrown some trout under the grill (mm, EFAs).

Mate, forget you ever read anything and search this forum for a good diet/routine.

Sheesh, I'm hungry. Cook you damn fish, cook.

 

[Egoist]

basically:

your routines are crap
your diet is crap


you need to completely rework both.

build the routine around the big 3: bench press, squats, deadlifts.

build the diet around 5-6 smaller meals with GOOD protein and GOOD carb intake.

and use the search function.

 

[Egoist]

i mean your arm day is not horrible.. and HIIT is always good.. but still

back? chest? shoulders? LEGS?????

and it looks like you're getting maybe 80 grams protein at most.. thats beyond stupid. I'm not even gonna get into fruit loops or bananas here..

 

[Warboss Alex]

Originally posted by Egoist
i mean your arm day is not horrible.. and HIIT is always good..

I disagree on both those points.

 

[NewDude001]

How's about this routine I've been thinking of trying.

Diet---------

Morning: warm lemon juice + water + 2 apples 1 pear

Lunch: 3 fried eggs on olive oil + tea + fish + more fruit

Dinner: Tons of Veggies + chicken + beans

Almonds throughout the day as a snack to up the calorie intake

Workout-------------

Mon: Bench, Squats, Arms

Tues: Cardio....via 40 minutes jog/fartleg

Wed: Leg, Squats

Thurs: Cardio

Friday: Arms, Squats, Bench, Legs

Sat: Cardio

Sun: Off



Keep in mind I'm trying to drop a little bit of weight and steadily put on muscle while keeping BF about the same.

 

[Warboss Alex]

Oh hell, another diet post which makes me hungry .. I'm gonna have to break into my emergency peanut butter supplies.

NewDude, squatting three times a week will kill you. And if it doesn't, you weren't training hard enough.

2- or 3-day split, 1.5-2g protein per lb bodyweight, five-six meals a day for metabolic purposes, some red meat and whole eggs if you want some quality mass, light cardio and carb cutoff to take care of bodyfat, if you think you're gonna get big on almonds then think again, good god I've heard of liquid lunches but you've got a liquid breakfast there? .. next question please.

 

[NewDude001]

man....I'm in school most of the day, I really can't get 5-6 small meals in.

Any ideas? Besides how much worse are 2-3 normal size meals..

 

[Warboss Alex]

Tupperware, protein drinks, peanut butter, cans of tuna, liquid meals, PLANNING IN ADVANCE, dedication, consistency ..

You've been eating 2-3 normal size meals all your life probably, have you really grown to be muscularly huge? No.

You need to eat HUGE amounts of food to grow, yes, HUGE amounts.. and you won't be able to do so over 2-3 meals. The lowest I go is four meals a day but I don't mind looking pregnant because of the sheer volume of food I take in at these times.

Regular meals keeps your metabolism up, which can only be a good thing. In addition, eating more often means your body wants food more often, so you'll be more hungry more often, and find it easier to force down the calories..

 

[semag]

newdude... forget this idea of 5-6 "SMALL" meals.

it's gonna be 5-6 normal sized meals, at least.

more likely 3-4 normal sized, and 3-4 HUGE meals.

it'll take a few days or a week... but you'll become "a walking blast furnace that eats everything in sight."

you should be able to stuff 2-4 pounds of food in your stomach in one sitting, period. And... do that 3-4 times a day at least.

 

[NewDude001]

whoh, hey guys...I'm not trying to bulk here

I'm just trying to put on some muscle steadily while KEEPING my body fat really low. Err, would I still need that insane amount of food?

 

[pimp in trainig]

whats wrong with the ab and arm workout? and does it REALLY take a year to see abs or any decent results?

 

[Egoist]

Originally posted by Warboss Alex
I disagree on both those points.

i know what you mean, but i was trying to say SOMETHING positive.

 

[Egoist]

pimp and newdude:

like seriously, go search archives for a while. go to bodybuilding forums and read all the archives.

IT DOESNT MATTER if you just want to stay in shape or want to get arnold-big, you need to understand the basics, which neither of you understand.

 

[Egoist]

Originally posted by pimp in trainig
whats wrong with the ab and arm workout? and does it REALLY take a year to see abs or any decent results?

dude! seriously!??!?!?!?!

you just wanna be the freak with skinny little shoudler, no chest, tiny toothpic legs, no back muscles, but HUGE arms and defined abs??

thank god your diet is so crappy that you'd never get anywhere...

 

[Warboss Alex]

Originally posted by Egoist
dude! seriously!??!?!?!?!

you just wanna be the freak with skinny little shoudler, no chest, tiny toothpic legs, no back muscles, but HUGE arms and defined abs??

thank god your diet is so crappy that you'd never get anywhere...

No danger of being a freak I assure you.

I haven't seen one person who's got 20" guns on a stickman frame .. I've seen Mr Upper Body with toothpick legs but biceps won't grow on their own. Not a chance in hell.

 

[Warboss Alex]

Originally posted by NewDude001
whoh, hey guys...I'm not trying to bulk here

I'm just trying to put on some muscle steadily while KEEPING my body fat really low. Err, would I still need that insane amount of food?

Yes.