My current routine/diet

[needsize]

I've had some request for my current diet and routine, so I'll post the gist of it. The set schemes are set for the way my body responds, so some are more than others. All sets are to failure, I originally started with less sets this time, and have started to add some. I have 2 different routines that I alternate every week

Day 1 chest/calves
flat bench 2 sets 6-8 reps
incline dumbell press 2-3 sets6-10 reps
incline flyes 2 sets 8-10 reps
pec dec 1 drop set to failure

standing calve raises 75 reps done rest pause

Day 2 back/shoulders(workout 1)
military press 3 sets with a drop set on last one
side laterals 3-4 sets with 1-2 drop sets
deadlifts 1 set to failure 6-8 reps
weighted chins 4 sets 6-10 reps
t bar rows 3 sets -10 reps with a drop set on last one
shrugs 4-5 sets 8-10 reps

back/shoulders(workout 2)
weighted chins 4 sets 8-10 reps
t bar rows 4 sets 8-10 reps
shrugs 4-5 sets 8-10 reps
military press 3 sets with a drop
side laterals 3-4 sets 8-10 reps

Day 3 and 6 are rest days

Day 4 bis/tris(supersetting between bis and tris)
standing barbells curls 3 sets 6-8 reps
close grip bench 2 sets 6-8 reps
incline dumbell curls 2 sets 6-8 reps
weighted dips 2 set 6-8 reps
preacher curls 3 sets 8-10 reps
skull crushers 2 sets 8--10 reps
overhead extensions 1 set 8-10 reps with drop set

Day 5 quads/hams/abs/calves
squats 2 sets 6-8 reps
leg press 2 sets 8-10 reps
hack squat 2 sets with a drop set

stiff legged deads
1 set 8-10 reps
lying curls 2-3 sets 8-10 reps with a drop set

seated calves 75 reps done rest/pause

abs 5 sets of 8 reps, static holds with 45lb plate

Hope that made sense, diet to follow in a second....

 

[needsize]

my diet has some changes day to day, but this is basically it

meal 1 eggs and toast
meal 2 oatmeal and whey shake
train
meal 3 shake 40 grams whey 70 grams dextrose
meal 4 steak/potatoes
meal 5 pasta and tuna
meal 6 1/2 container cottage cheese and 1-2 sandwiches
meal 7 same as # 6
meal 8 whey shake in milk
I also have a large glass of skim milk with every meal, and 4 tablespoons of EFAs every day

 

[kingc_79]

nice man..i really like the diet..simple and to the point..do you have any idea on calorie range on the diet?

 

[socal girl]

i'm surprised to see that a lot of your protein comes from whey. i usually like to use meats, but now i'm wondering if i should change over to whey for the majority of my protein and save some money...

 

[needsize]

no idea what the calories are, the only part I'm sure of is that the protein ends up around 400-450 grams per day

socal girl, the cottage cheese and milk gives me a ton of protein, and is super cheap. When I had to cut out the dairy for the show for 4 months, my grocery bill went through the roof

 

[Arnold'sApprentice]

i hate pasta and tuna but it's economical. do you add a lil ketchup or something? i can't eat it if it/'s so dry

 

[JKurz1]

Need . sweet bro - but, can you post the amounts of each meal.....assuming you measure....or are we talking eating until you are comfortably full?

 

[from zero]

Nice man. Good simple diet.

I like your workout too.

 

[chewyxrage]

thanks for posting this.

 

[needsize]

Arnold'sApprentice, i usually have the tuna with 1/2 box kraft dinner, that definitely helps, but sometimes I do throw in some ketchup or whatever

JKurz1, the amounts tend to vary a little, but some stay the same, ie breakfast is 4 whole jumbo eggs and 2 pieces of toast...but it tends to depend on how much room is in my stomach, and if it'll digest in an hour and a half so I can eat the next meal