Help with Diet and routine?

stiv121

stiv121

stiv121

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Port Glasgow
I think its time to take my tranning more seriously and was hopeing for the help and criticism from ocuk's health and fitness gurus like icecold freefaller mansize and many more who have been there and done it all :)

Hope its not to much for a read for you guys but here it goes...

Background: When I was younger I was quite fit and took up Taekwondo for a good few years so I was pretty skinny then I stopped just before I got my black belt as they told me I had to learn the langauge :( After a another 3-4 years of sitting doing nothing getting fat while I was growing up I finnaly thought enough was enough and joined my local boxing club to get myself into shape and lost a fair bit of fat and got pretty fit as I was out running all the time but I didn't change my diet so I still stayed kind of chubby. I stopped boxing just as my exams started last year (Highers) and put on a little more weight as lost a lot of stamina but come the end of october I decided to take up weightlifting while doing very little CV work (Just 5-10min for a warm up) and take a few supps, whey, creatine monohydrate, dextros and oats mixed with them.


Routine: I wanted to keep it simple so I just did full bodys which lasted 1.5-2 hours depending on how busy it was and I'm still doing the full bodys to this day but I've been changing them a little each week so what I'm doing now is completly different. I've just not really fancied doing splits, I like to push myself till I just can't do any more!:D

Heres what im doing as of now...

Warmup: 2 min fast walk then 3 min jog/run 45 sec sprint then jog for 1.5 min (repeat 3 times) then a 3 min cooldown.

Flat bench: 10xbar then 8x3 65kg
Incline: 8x3 60kg
Decline: 5x3 60kg
Pully machine: Cable flys while leaning slightly foward 3x8 40kg

pullups 3x5
Deadlift: 8x1 60kg
5x5 120kg

I alternate squats and deadlifts so the nest session would be the same except...

Squat: 8x1 bar
5x5 70kg



Single bicep curls pully (from bottom) 8x3 15kg each arm
Straight bar curl 8x3 20kg
Wavy bar curl (curling bar?) 5x3 30kg
5x3 20kg
Straight bar curl 21's x3


Tricep pulldowns: Single handle (each arm) 8x3 7.5kg
Single rope (each arm) 8x3 7.5kg
Straight bar 8x3 30kg
V bar 8x3 30kg


Abdominal : Rotating thing where your sitting and you go from east to west=P
8x3 35kg
Ab roller 5x8 add 10kg
Situps when I put my feet on bench 8x3
Side bends 8x3 30kg (each side)



Diet: I really changed my diet when I started in november learning what foods were good, chicken, eggs, oats, good lean meat ect... so I changed to eating the more healthy options cutting out chocolate sweets and only drinking water but loads of it :). I went on a bit of a binge during my christmas hoildays eatch what I wanted tho :(

I soon realised I was taking too much oats in my morning shake (100g) So I've cut down to 50g so a rough diet would be...

Trainning days Mon,wed,fri

Morning: 25g scoop of true whey and 50g of oats + 2x omega 3-6-9 tabs
lunch: Large chicken tikka/tandori harvester (brown bread 12") best thing I can get at school. + 1xdaily Vitamin tab

Pre trainning: 25g of true whey 50g oats and 5g of creatine
Post workout: 25g of true whey and 50g of dextros

As soon as I get home I would usally go to sleep (about 9ish)


Non tranning days tue,thur

Same except from a large dinner which always contains a lot of boiled chicken so curry, indain (home made) or if I have sore DOMS I would have chicken and pasta (I can not keep away from pasta its my one and only love!)

Weekends

Same shake for breakfast then boiled eggs or scrambled eggs + 2 slices of toast then a large steak dinner with tatties veg and gravy :D Sundays Is always roast beef.



Supplements

I've just got my new years bundle from MP and omega 3 fish oils but I still have quite a bit left from other stuff I've bought. A few of these supps are new to me so I'll put up what I've got and I would really appreciate it if you guys helped me out what I should take and when?


True whey 1kg
Dextros 2.5kg
Creatine monohydrate 1kg
Total protein 1.8kg
Recover XS 1.8kg
MP's oats (love them) 12.5kg
Daily vitamins 90 tabs
Thermopure 90 tabs
Omega 3 250 tabs
Guarana Extract 100g
MP Blast caffine shot things 12 bottles

Don't know if its safe to take all the things that contain caffine at once so what should I take?

My main goals are to lose fat and gain strength as I think my muscle mass is ok so I don't mind if I lose or gain some as long as my strength doesn't decrease, over the past few months my body fat has greatly been reduced as I can now see my top abs a little, somthing I don't remember ever seeing! :) I could try to get some pictures if requested but I would have to ask my dad to take them which wont be very easy as my crappy iphone camera isn't up to the job :(

If you have read this far thanks a lot! your criticism is wanted as well as suggestions on what I could change.

(sorry for bad spelling, its not my best subject)
 
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I think I posted something for you last year in gym rats...

But really all you need is some structure. Looking into 5/3/1 that Lie is doing, it's simple but has a really nice progression built in.
 
Yeah you did for my squating and deadlifing and I've been following it and enjoying my rep weights steadly increase :) Just everything els im not sure about plus my diet. I'll have a look at Lies thread then to get an idea on 5/3/1 thanks :)
 
There are some good 5/3/1 spreadsheets around to make things a little easier.

In terms of your diet, you need to get more protein in you. 25g of whey is only around 20g of protein, so you're only having 90g of protein on training days (assuming you're lunch has around 30g, which might be being a bit generous).

Why don't you have dinner on training days?

For help on when to use your various supps it's best you ask in the supps thread.
 
I've started using the total protein from my brekkie this morning which is 2 large mp scoops opposed to 1. I don't know how much a large mp scoup hold tho might measure it later to see but I was thinking...

Total protein for brekkie 2 scoops
True whey for before 2 scoops
Recovery XS for after 2 scoops

Sound better for a trainning day?

I don't have Tea because I'm too busy at night with trainning and studying plus I don't like to eat anything before I go to bed. I would somtimes have a snack if im pretty hungery as I've heard that letting yourelf starve is worse for you.

Just there for example I had a slice of bread with peanut butter and a glass of full fat milk to keep me going untill 6.

Cheers LiE will check that out :)
 
I personally wouldn't do a full body session that lasts 2 hours. I'm normally spent after an hour at most.

You seem to have 4 exercises for chest, 4 for bis, 4 for tris, none for shoulders, one for back (2 if you count deads) and 1 for legs (squats or deads). It seems like a very unbalance routine; very disco muscle orientated! You need to even it out; more back & legs, less arms. Add shoulders in too.

Look at a pre-made routine if you can't structure your own properly. Definitely look at 5/3/1; I enjoyed it.
 
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Yeah I suppose most people do but I like to push myself to the limit every session but it must be more of a personal thing.

I used to do shoulder press on the machine but stopped as it was huring my shoulder joint which affected my bench and other exersizes, My shoulders seem strong and quite big in comparason to my chest so I've never really botherd doing specific exersizes targeting them. As for legs squating feels like its doing enough for me at the moment as I can hardrly walk the next day (Like today) :D But will consider doing more in the future as my legs get stronger. Not really got time to revise a whole new routine and try it out ect as my prelims are comming up in school :( 5/3/1 looks pretty confusing for me but I'll try and get my head around it!
 
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