[mono217]

Right, here goes. I've been lifting for the past year properly but my diet was not maintained and I had taken 2 months off to travel around China and Australia, but now I want to have a serious diet and get serious results. I would appreciate any feedback positive or negative.

85.6kg
181cm
24.2% BF
Male
17 (18 in february)

My diet will consist of pretty much every bulking diet see what you think:

Breakfast: 4 boiled eggs, 1 cup of porridge, 1 banana.
Mid morning: 1 protein shake.
Lunch: 2 chicken breasts and 2 cups of pasta.
Pre workout: 1 cup of pasta,1 tin of tuna,1 apple.
Post workout: 1 protein shake, 1 banana.
Dinner: 2 pieces of meat (steak, chicken, lamb, turkey), Carbs (potatoes, rice, pasta), vegetables.

I will be working out 6 days a week with a full workout and 1 day with just compound lifts.

Chest and Triceps:
4 sets of Incline Dumbbell Press 8-10 reps
3 sets of Bench Press 8-10 reps
3 sets of Incline Flies 8-10 reps
3 sets of Cross Chest Cable flies 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
3 sets of Dips till failure

Back and Biceps:
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
3 sets of Incline Dumbell Curls 8-10 reps

Shoulder and Legs:
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Shrugs 8-10 reps
4 sets of Squats 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Basic ab routines with these of 3x10 of around 6 excercises and forearms every other day.

Compound:
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

Thanks any help is appriciated ....

Forgot to say I will be taking: creatine, bcaa's and protein shakes...

[mono217]

For breakfast: 4 scrambled eggs, 1 pint of milk, 1 bowl of porridge.
Mid morning snack: Tuna Salad.
Lunch: 2 steaks and 200g rice.
Pre workout: 200g pasta and Tuna.

WORKOUT: Chest and triceps...

[sil3nt_cha0s]

(Original post by mono217)
I will be working out 6 days a week with a full workout and 1 day with just compound lifts.

Chest and Triceps:
4 sets of Incline Dumbbell Press 8-10 reps
3 sets of Bench Press 8-10 reps
3 sets of Incline Flies 8-10 reps
3 sets of Cross Chest Cable flies 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
3 sets of Dips till failure

Back and Biceps:
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
3 sets of Incline Dumbell Curls 8-10 reps

Shoulder and Legs:
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Shrugs 8-10 reps
4 sets of Squats 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Basic ab routines with these of 3x10 of around 6 excercises and forearms every other day.

Compound:
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

LMAO Strong copy of Zyzz workout:

What workout routine has worked best for you?

Sample Routine:

Monday: Chest/Biceps

• 4 sets of Incline Dumbbell Press, 8-10 reps
• 3 sets of Bench Press, 8-10 reps
• 3 sets of Incline Flies, 8-10 reps
• 3 sets of Chest Dips until failure
• 3 sets of Barbell Curls, 8-10 reps
• 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

• 4 sets of Squats 8-10 reps
• 3 sets of Lunges 8-10 reps
• 3 sets of Leg Press 8-10 reps
• 3 sets of Leg Extensions till failure
• 3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

• 3 sets of Lat Pulldowns 8-10 reps
• 4 sets of Deadlifts 8-10 reps
• 3 sets of Bent Over Rows 8-10 reps
• 3 sets of Dumbell Rows 8-10 reps
• 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

• 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
• 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
• 3 sets of front raises 8-10 reps
• 3 sets of Lying Rear Delt Raises 8-10 reps
• 3 sets of Close-Grip Bench Press 8-10 reps
• 4 sets of Pulldowns 8-10 reps
• 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

• 3 sets of Deadlifts 8-10 reps
• 3 sets of Squats 8-10 reps
• 3 sets of Clean and Jerk 8-10 reps
• 3 sets of Weighted Pull ups 8-10 reps

http://www.simplyshredded.com/exclus...interview.html




Nevertheless, good luck with your goals!

[mono217]

(Original post by sil3nt_cha0s)
LMAO Strong copy of Zyzz workout:

[B]http://www.simplyshredded.com/exclus...interview.html




Nevertheless, good luck with your goals!

Oh yes it pretty much is that workout I used his workout as a base/copy for my own if it worked for him....

[mono217]

Breakfast:4 eggs 2 wholemeal rolls
Snack: PS
Lunch: 600g steak 1 baked potato

[mono217]

Back biceps forearms and abs
Post workout: PS and creatine.