Critique my current training/ nutrition regimen PLEASE!!

[ajfab88]

hey guys, Ive been lifting pretty consistently for a few years now, and my current stats are...

bf %= 16 %
Height: 5' 10''
weight= 190
deadlift max= 300
squat max= 275
bench max= 275


Im not a fan of the cutting/bulking routine, I feel a well balanced maintenace diet can accomplish both goals just over a longer period of time.

heres my split:

day 1= chest and tri's
day 2= back and bi's
day 3= legs and abs
day 4= off
day 5= shoulder and abs
Repeat

My diet looks like this:

fasted am cardio for 40 min medium to low intensity 3 days per week

meal 1= post am cardio meal = oatmeal, 1 scoop whey , banana
meal 2= pre workout- 1 piece of fruit, handful of almonds, 1400 mg fish oil, 1 scoop pre workout formula
meal 3(post workout)= 2 scoops whey, 8 oz chocolate milk organic, 1 cup brown rice, 1/2 cup chopped broccoli
meal 4= 6- 8 oz chicken breast, 2 tbsp hummus.. 2800 mg fish oil
meal 5= turkey sandwich on flax seed whole grain (2 slices), slice of swiss, 2 tbsp olive oil, cucumber
meal 6= half handful of walnuts or almonds, apple, 1 cup chopped broccoli
meal 7 = 1 scoop whey protein, 1 cup cottage cheese or 1 tbsp pb

I work the nightshift at a gym till 7 am most nights so thats why I include high carb meals towards the end of the day (well, night in my case)

Thanks fellas

 

[ajfab88]

bump

 

[ajfab88]

63 views and not one reply, what ever happened to this forum. People used to be helpful on EF what the fuck happened>?

 

[Peterlumberjack]

I dont like your split. It doesnt allow enough frequency for gains.
go
legs
chest/back
arms/shoulders
off
repeat.

or
legs abs
chest, front delt, tris
back, lateral delt, rear delt, bis, traps
off
repeat

Your diet has A chicken breast and some deli meat for whole protein. Thats NOT enough.
I like your carb sources, but you need to add at least 8-16oz more fish or chicken.

@16% your claim of not liking bulking is ludicrous... your at a higher body fat than anyone would "bulk" to on purpose.

 

[Peterlumberjack]

you should be taking in about around 1800-2100 cals /day

target macros
250pro 1000 cals
100 carb 400 cals
60 fat 540 cals

 

[bird901]

Yeah. Ur routine doesn't look good. How long have u been training? U need more whole food protein sources. Ur body really doesn't absorb whey unless it's right after training or in the morning. At least not a lot anyways. U bees to look at a calorie counter and see how many calories u need a day. Looks like peterlumberjack might have already done that for u.

 

[ajfab88]

thanks pete, i was just curious though... what do you mean my split does not allow enough frequency for gains?

I like the second split that you reccommended for me though, focusing on posterier and anterior delts on different days, any idea why you feel this is more effective?

As far as protein goes, where and when do you think i should add more chicken breast?

 

[Peterlumberjack]

meal 6 for sure and maybe 3 or 7.

stimulating the fast twitch 72 to 96 hours is ideal.

One week between is far too long, you get much better results replacing the 120 sets done on 1 day with two 60 - 80 sets per session. stimulate dont annihilate. You cant recover enough from a 1.5 hour beat down on your chest or arms to utilize all your hard work.