InTraining
New member
I'd really appreciate if some people who have done the program could evaluate my exercise selection and eating plan....I'm hoping to put on 10lbs LBM in the next few months...here are my stats(thought this would be helpful to see if I am eating enough) 5' 8" around 215 these days at around 13% BF
Exercises
Chest:Incline BB, Incline DB(straight sets due to difficulty with RPing DBs) and Hammer Press
Shoulders:Smith Front Press, DB Press(straight set), Machine Press
Triceps(want to do CGBP and Dips but the sternal inflammation I have now prevents it....sports medicine doctor told me what I basically thought...it is because of my age and will go away with time..anyways lol)
Lying Tricep Extensions with EZ curl Bar, Incline DB extensions,unsure about 3rd exercise
Back Widthullups, Chinups, Wide Grip Pulldowns
Back Thickness:Rack Deadlifts, Hammer High Row, Cable Row
Biceps:BB curl, DB curl, Incline Curls
Forearms: 1 arm rope hammer curls, pinwheel curls, reverse curls
No leg work....herniated disc prevents that...every exercise I have tried intensifies the problem and causes massive sciatic pain...legs still holding strong at a "massive" lol 26" so no flames please
Eating Plan
Meal 1: 3 eggs, hash browns, steak
Meal 2: Ground Beef and Rice dish(varies usually around .5 lb ground beef)
Meal 3: Red Meat of some sort and a salad
almonds or pecans eaten throughout the day also
Meal 4: preworkout shake(if a training day) if not tuna salad around 75g protein
Meal 5: postworkout shake or postworkout shake and tuna salad if a training day
Meal 6:dinner, varies always something high in protein and lots of vegetables
Meal 7: protein shake
Sorry for the long post
Thanks for the help!
Exercises
Chest:Incline BB, Incline DB(straight sets due to difficulty with RPing DBs) and Hammer Press
Shoulders:Smith Front Press, DB Press(straight set), Machine Press
Triceps(want to do CGBP and Dips but the sternal inflammation I have now prevents it....sports medicine doctor told me what I basically thought...it is because of my age and will go away with time..anyways lol)
Lying Tricep Extensions with EZ curl Bar, Incline DB extensions,unsure about 3rd exercise
Back Widthullups, Chinups, Wide Grip Pulldowns
Back Thickness:Rack Deadlifts, Hammer High Row, Cable Row
Biceps:BB curl, DB curl, Incline Curls
Forearms: 1 arm rope hammer curls, pinwheel curls, reverse curls
No leg work....herniated disc prevents that...every exercise I have tried intensifies the problem and causes massive sciatic pain...legs still holding strong at a "massive" lol 26" so no flames please
Eating Plan
Meal 1: 3 eggs, hash browns, steak
Meal 2: Ground Beef and Rice dish(varies usually around .5 lb ground beef)
Meal 3: Red Meat of some sort and a salad
almonds or pecans eaten throughout the day also
Meal 4: preworkout shake(if a training day) if not tuna salad around 75g protein
Meal 5: postworkout shake or postworkout shake and tuna salad if a training day
Meal 6:dinner, varies always something high in protein and lots of vegetables
Meal 7: protein shake
Sorry for the long post
Thanks for the help!