Edited My diet... any suggestions

[ThePolishHammer]

I did some more research this weekend, and checked out the effects of a few amino acids, and oils. So i added some more aminos, primarily Lysine and Orathine, to increase GH levels. As well i put more Healthy fats in. Primarily in the form of fish oils, and peanuts. As i thought the diet was lacking in those.

Right now, im worried, i may have too much fat? are my carbs not spread out enough? I want to try and include some liver for protien and vitamin B, and maybe a salad in there, and get rid of some of the vitamin supplements in exchange? any suggestions on that or anything would be appreciated, thanks

My stats currently... 19 170 lbs, 11% BF, Natrual Trainer. I was roughly 200 lbs at 10%, but i had to take an extended leave (hospital) on a very pour diet, so im back to square one.

Morning (7:00)
-----Aminos-----
10 g's glutimine
5 G's Arganine
5 g's lysine
5 g's Orathine
-----Vitamins----
Multi-Vitamin
Vitamin E supp
C-100 and C-1000
-------Food-----
60 g's Maltodextrin
100g's Cooked Quinoa
6 Eggs +Two Spoons of Cottage Cheese
30 g's Whey Concentrate + 150 ml'skim milk
One Tablespoon Flax Oil
------Misc-----
1 g bromelin
1 g Tribestan

Snack (9:00)
Can of Tuna
Red Peppers
One Tablespoon Fish Oil

Lunch (12:00)
Vitamin B-50
Can of Salmon
1glass of milk (350 ml)
2 servings of blue berries or high glycemic fruit
One Tablespoon Flax Oil

Snack (2:00)
Turkey Sandwhich 70-100g's of turkey lettuce, tomatoes, and other fruits/vegetables on brown bread
Broccoli or brussel sprouts
1 Glass of milk (350)

Snack (3:30)
sliced grilled Chicken 50-100 g's
1 Handful of almonds

Snack (5:30) Preworkout Carb up
200 g's servings quinoa
1 Glass of Milk (350 ml)
50-100 g's of fish or chicken
1 tablespoon fish oil

Preworkout Meal (7:00)
-----Aminos----
10 g's glutamine
7 g's Arganine
7 g's Lysine
7 g's orathine
10 g's bcaa's
-------Food-----
30 g's whey protien + 150 ml's milk
2 Servings of High Glycemic Fruit (Strawberries, Peaches, Pears,Mango)

WORKOUT (7:00)

Postworkout Meal(8:15-8:30)
------Aminos----
10'gs glutamine
7 g's Arganine
7 g's lysine
7 g's orathine
10 g's bcaa's
------Food------
50 g's hydroisolate protien*
60 g's Maltodextrin**
Glass of Apple or Grape Juice (350 ml's)
1 Handful of Nuts
-----Misc-----
1 G bromelin

* Replace hydroisolate with concentrate postworkout on rest days
** Replace maltodextrin with two servings of quinoa


BedTime (11:00)
-----Aminos---
10 g's glutamine
5 g's Arganine
5 g's orathine
5 g's lysine
10 g's bcaa's
-----Vitamins----
Multivitamin
C-100 and C-1000
---------Food------
50 g's Casein Protien
1 glass of milk (350 ml's)
4 spoonfulls of cottage cheese
--------Oils------
One Capsule Flax Oil

Mid-sleep snack (2:00 AM)
Grilled chicken, fish or turkey 150 g's

* Intake One litreof water between meals, 1.5 litres on work days where dehydration could be an issue and 1.5-2 litres during a workout and one glass at night aim for 5 litres a day
** take in three capsules of ZMA before bed.. but far enough away from my bed time meal to avoid being destroyed

Workout Program

Day 1 Chest/Tri's
1.5 minutes rest between sets, 3.5 minutes rest between exercises

Weighted Dips 4 Sets 8-10 Reps
Incline Press 3 sets 8-10 Reps
Incline Flys 3 Sets 8-10 Reps (Partial reps, or run rack to burn out)
Upper Pec Crossovers 2 sets 8-10 (Run rack to burn out)
Low Pec Crossovers 2 sets 8-10 (run rack to burn out)

Assisted Tricep Dips 4 sets 8-10 Reps
Rope Extensions 3 sets 8-10 reps (Run Rack and partial reps to burn out)


Day 2 Back/Bi's
Weighted Chins (2 Spread 2 Medium) 8-10 Reps
T-bar Rows, Glose Grip 3 sets 6-8 Reps
Pull Downs, (2 Wide Grip, 2 Glose Grip) 8-10 Reps
Shrugs 3 sets 8-10

Bi's
Barbell Curl's 3 sets 8-10
Incline Curls 3 sets 8-10 Superset withCable Hammer Curls(Burn out wtih partial reps and running the rack)

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 3 Rest


Day 4 Shoulders
Dumbell Military Press 4 sets 8-10
Front Raises 3 sets 8-10 (Partial and assisted reps to burn out)
Bentover Laterals 3 sets 8-10 (Partial and assisted reps to burn out)
Burn Out Lateral Holds As long as possible

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 5 Rest


Day 6 Legs
Deep Squats 4 sets 15
One Leg Squats 4 sets 10 (each leg)
Straigt Leg Deadlift 4 sets 10
Standing Calve Raises (alternating tow angles) 4 sets 10

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 7 Rest

 

[Greek Freak]

You seem to have a very good diet and training routine set up. I sorta skimmed over but nothing really stuck out that I would change.