is my diet exercise routine right???

[topolm]

Hi, I am 23 years old, 214 lb, 6'4"

I just graduated from college and now have the money to eat right. I am not 100% sure if I am doing things correctly though with regards to diet and exercise. i try to get 8 hours of sleep each night, but usually get 7. I appreciate any advice.

I am abround 10-11% body fat, and am currently training in the following manner:
mon: chest/triceps
-3sets dumbell bench
-3 sets dumbell incline bench
-3 set flat flies

-3 sets over the head tricep presses
-3 sets cable pushdowns
-3 sets kickbacks
-3 sets skull crushers

Tues: upper/lower back
-3 sets shrugs
-3 sets deadlifts
-3 sets bent over rows
-3 sets seated rows
-3 sets machine pulldowns (if that is what they are called)
Wed: calves, abs, biceps
-3 sets donkey calve raises
-3sets seated calve raises

-4 sets incline crunches with weight plate on chest

-3 sets dumbell curls standing
-3 sets dumbell curls on incline bench
-3 sets barbell curls on preacher bench
-3 sets hammer curls

thurs: shoulders
-3 sets dumbell military press
-3 sets side raises
-3 sets front raises
-3 sets bent over raises (rear delts?)

Fri: rest

Sat: legs
-5 sets squats
-5 sets stiff legged deadlifts

My diet is really basic. i eat 6 times a day, well, I try, on weekends, things seem to go to shit. i am trying to be more disciplined: 40% carbs/ 30% protein/30% fat
main carbs: oatmeal, and sweet potatoe
main fat: peanut butter
main protein: chicken and isopure whey protein


meal 1 : 7am
1 cup oatmeal 300 cal ~80 gr with half tablespoon maple sugar
2 table spoons peanut butter 200 cal 14 gr
one packet of isopure whey- 300 cal 50 gr pr

meal 2 : 10am
300 grams sweet potatoe-300 cal
6 oz chicken cooked~ 40-50 gr pr
2 table spoons pb ~ 200 cal

meal 3 : 1pm
300 grams sweet potatoe-300 cal
6 oz chicken cooked~ 40-50 gr pr
2 table spoons pb ~ 200 cal

meal 4 : 4pm
300 grams sweet potatoe-300 cal
6 oz chicken cooked~ 40-50 gr pr
2 table spoons pb ~ 200 cal

meal 5 : 6pm
1 cup oatmeal 300 cal ~80 gr with half tablespoon maple sugar
2 table spoons peanut butter 200 cal 14 gr
one packet of isopure whey- 300 cal 50 gr pr

meal 6 : 9pm post workout
one packet of isopure whey- 300 cal 50 gr pr
mixed with two cups of grape juice along with 10 grams of creatine ( I am cycling)

I don't eat too many veggie, but I take a multivitamin, 3 flax seed oil pills a day, as well as three pills of Omega-3 oils.

Please help. I guess I am doing alright in the gym. Just moved to dc 8 weeks ago and was out of the gym for about 5 weeks. Progress is slow, but I just want to make sure I am doing everything correctly.

Thankyou,

Alex

 

[gymtime]

I think your routine and diet look very sound man. It looks well thought out and I'm sure you will see gains from them.

Here are my suggestions:

Don't do more than three excercises per muscle group. Specifically tris, bis, and shoulders. I'd cut out one excercise each, and hit the first three real hard. Also for your tris, include a reverse-grip excercise.

For legs, add some more stuff. Keep the squats and deadlifts as your bases. But throw in a leg extension, leg press, hack squat, weighted lunch, something like that.

Diet-wise, the only thing I'd suggest is substituting the actual flax oil for the pills. I've read it takes something like 10-15 pills to equal one tbsp of the oil..

Other than that, looks real good. Good luck bro!

 

[blood_drinker]

I have a few suggestions.

1) On chest day, substitute the flyes for weighted dips.
2) The way you do it, you are better off with the following split.
Legs / Arms / Shoulders n traps / Back / Chest

In your back day, take out deadlifts. And include, bent over dumbell rows.

3) Your leg day sucks. Go with 3 sets squats, 3 sets leg press. 3 sets stiff legged deads, and 3 sets leg curls (all of em 4-6 reps).
Then follow with a standing calf raise (3 sets, 6-8 reps) and 45 degree calf press. (3 sets, 6-8 reps).

I also get the feeling you are eating too little for bulking. I think at your weight you can safely eat 5000cals without too much fat to put on. ALso, i recommend you post your trainnig split at the training board, many knowledgeable bros will give good suggestions as well.

 

[topolm]

thanks for the advice

Hey, thanks for the advice guys, i'll definitely follow it!!

 

[Frank Sepe]

Alot of guys will tell you not to, but I like to do biceps 2 x week. They seemed to lag behind, until I started doing that.

Also if I feel like I didnt work something very good, I will do it another time that same week. Everyone says NEVER train the same bodypart 2x week, but I seem to have better results doing this sometimes.

Good luck