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Any advice for current plan/diet Watch

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    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
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    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
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    What are your goals? What is your actual workout?

    Hard to give any advice without knowing that
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    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)
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    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/
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    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!
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    (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
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    (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?
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    (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!
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    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
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    (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?
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    I think you need to eat more.
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    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.
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    (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
 
 
 
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Updated: April 21, 2012
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