Results are out! Find what you need...fast. Get quick advice or join the chat
Hey there! Sign in to join this conversationNew here? Join for free

Any advice for current plan/diet

Announcements Posted on
Applying to Uni? Let Universities come to you. Click here to get your perfect place 20-10-2014
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    hey guys i've recently been trying to get into a decent gym routine, i went for a couple of months 2 years or so ago, this is the diet and routine i generally plan to follow and im looking for opinions and/or improvemets

    Diet
    Breakfast
    usually consists of a whole meal bagel and a glass of fruit juice or milk
    an hour or so after i usually eat a banana or an apple

    lunch
    usually either a small portion of beef/chicken with pasta
    and the occasional protein shake (if i have any powder)

    after workout snack
    this is usually just 2 wholegrain pieces of toast usually full by this point

    dinner
    this is usually again either beef/chicken or a piece of fish with either sweet potato or rice and a piece of fruit after

    my current workout routine is a 4 day split consisting of;
    sunday : chest and triceps
    monday : legs and biceps
    wednesday : back
    friday : soulders and abs

    just looking for advice or any suggestions regarding this as there are contradicting pieces of advice scattered on thee web

    thanks
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    Oh and my current stats are, 5'9, 142 lbs, 18%BF, bmrs roughly 1600kcal/day
    bench : 60kg
    squat:60kg (not sure i have the right form)
    deadlift: 80kg
    • 2 followers
    Offline

    ReputationRep:
    What are your goals? What is your actual workout?

    Hard to give any advice without knowing that
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    my apologies i tried to keep the post short, my goals would be to drop my BF to at least 10% eventually, theres no real rush for this to happen, my goals are to just gain muscle/get ripped in general, im quite 'skinny-fat' as per say so i'd like to get rid of that, as for my workout.

    Chest & tri's
    bench press 5x3
    incline dumbell 10 x 3
    dumbell flys 10 x 3
    skullcrushers?(i think there called this) 10 x 3
    tricep pulldowns 10 x 3

    Legs
    Squats 10 x 3
    calf raises 10 x 3
    leg press 10x3
    legs curls? 10 x 3
    bicep curls 10x3

    Back
    Deadlifts 5 x 3
    lat pulldown 10 x 3
    seated row 10 x 3
    bent over row 10 x 3

    shoulders
    Shoulder press with barbell 10 x 3
    shoulder press with dumbells till failure x 3
    then i usually focus on traps (unsure what the excerices are called)
    • 0 followers
    Offline

    ReputationRep:
    Looks to me like you're on the right track. Your workout/ nutrition plans look solid. Do you have you plans to workout your biceps?

    besides that though, my workout is quite similar. I got mine from this blog. You can check it out. It's looks like a pretty solid workout/ nutrition plan and the guy's transformation is pretty amazing.

    http://myfatlossjournal.com/2012/03/19/jon/
    • 0 followers
    Offline

    ReputationRep:
    The plan looks good, with a good balance of foods. I would replace the after workout snack to something tht can illicit an insulin response and give a good dose of protein. I'd change the toast for maybe some low fat greek yogurt.

    Low fast dairy also has the added benefit of being found to better the muscle:fat ratio!
    • 1 follower
    Offline

    ReputationRep:
    (Original post by Glory_Glory)
    hey guys i've recently been trying to get into a decent gym routine, i went for a couple of months 2 years or so ago, this is the diet and routine i generally plan to follow and im looking for opinions and/or improvemets

    Diet
    Breakfast
    usually consists of a whole meal bagel and a glass of fruit juice or milk
    an hour or so after i usually eat a banana or an apple

    lunch
    usually either a small portion of beef/chicken with pasta
    and the occasional protein shake (if i have any powder)

    after workout snack
    this is usually just 2 wholegrain pieces of toast usually full by this point

    dinner
    this is usually again either beef/chicken or a piece of fish with either sweet potato or rice and a piece of fruit after

    my current workout routine is a 4 day split consisting of;
    sunday : chest and triceps
    monday : legs and biceps
    wednesday : back
    friday : soulders and abs

    just looking for advice or any suggestions regarding this as there are contradicting pieces of advice scattered on thee web

    thanks
    I think you're consuming too much carbohydrates: you have carbs for breakfast, lunch, after-workout snack and dinner. Try to include more greeny vegetables as well
    • 1 follower
    Offline

    ReputationRep:
    (Original post by Glory_Glory)
    my apologies i tried to keep the post short, my goals would be to drop my BF to at least 10% eventually, theres no real rush for this to happen, my goals are to just gain muscle/get ripped in general, im quite 'skinny-fat' as per say so i'd like to get rid of that, as for my workout.

    Chest & tri's
    bench press 5x3
    incline dumbell 10 x 3
    dumbell flys 10 x 3
    skullcrushers?(i think there called this) 10 x 3
    tricep pulldowns 10 x 3

    Legs
    Squats 10 x 3
    calf raises 10 x 3
    leg press 10x3
    legs curls? 10 x 3
    bicep curls 10x3

    Back
    Deadlifts 5 x 3
    lat pulldown 10 x 3
    seated row 10 x 3
    bent over row 10 x 3

    shoulders
    Shoulder press with barbell 10 x 3
    shoulder press with dumbells till failure x 3
    then i usually focus on traps (unsure what the excerices are called)
    How often do you work out?
    • 0 followers
    Offline

    ReputationRep:
    (Original post by Dan12)
    I think you're consuming too much carbohydrates: you have carbs for breakfast, lunch, after-workout snack and dinner. Try to include more greeny vegetables as well
    Oh yes, this!

    Don't know why, whenever I read people's meal plans I always think veg is just THERE. @__@

    If you want to reduce calories, try replacing sweet potato with baked butternut squash. Watch out for WHITE rice too, it's been related to increased risk of diabetes!
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    thanks for the replies guys, i'll throw in some vegetables with the main meals if thats the case, in regards to the carbs, should i eat less or the same with added vegetables? or replace them

    Thanks so far with the replies guys, tremendous help
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by anonstudent1)
    How often do you work out?
    the daily plans in the first post mate

    Looks to me like you're on the right track. Your workout/ nutrition plans look solid. Do you have you plans to workout your biceps?
    i do 3 sets of bicep curls on the leg day, not sure if i should increase this or not

    one more quick question guys, where do i stand with cardio, is it a necessity to do it now, or shall i do it after the 'bulking' stage?
    • 0 followers
    Offline

    ReputationRep:
    I think you need to eat more.
    • 0 followers
    Offline

    ReputationRep:
    How did you arrive at 1600? Sounds pretty low. Anyways, work out your daily caloric needs.
    Take 10-20% off depending on how quick you want fat loss to occur.

    Work out your macronutrient needs. (protein first/fats second then carbs last).

    Although macronutrient ratio does not dictate body composition, it can affect your satiety and sanity when you're trying to diet down.
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by cowsforsale)
    How did you arrive at 1600? Sounds pretty low. Anyways, work out your daily caloric needs.
    Take 10-20% off depending on how quick you want fat loss to occur.

    Work out your macronutrient needs. (protein first/fats second then carbs last).

    Although macronutrient ratio does not dictate body composition, it can affect your satiety and sanity when you're trying to diet down.
    i used some online calulator, i have a desk job so im fairly stationary throughout the day, not sure if this is still correct, but who knows, thanks for the advice man

Reply

Submit reply

Register

Thanks for posting! You just need to create an account in order to submit the post
  1. this can't be left blank
    that username has been taken, please choose another Forgotten your password?
  2. this can't be left blank
    this email is already registered. Forgotten your password?
  3. this can't be left blank

    6 characters or longer with both numbers and letters is safer

  4. this can't be left empty
    your full birthday is required
  1. By joining you agree to our Ts and Cs, privacy policy and site rules

  2. Slide to join now Processing…

Updated: April 21, 2012
New on TSR

Personal statement help

Use our clever tool to create a PS you're proud of.

Article updates
Useful resources

Quick link:

Unanswered nutrition and supplements threads

Groups associated with this forum:

View associated groups
Reputation gems:
You get these gems as you gain rep from other members for making good contributions and giving helpful advice.