My diet & Routine..Thoughts?

[Jayhawk21]

Here is an example of my diet on workout days is about 5000, and on non workout days around 4200. In the weekends when I party occasionally I'm not going to lie, sometimes my nutrition may struggle but I always get at least 3200 calories.

10:30 AM KCals PROTEIN (g)
Nlarge2 Shake 450 39
Cereal 200 10
Yogurt 90 8
740 57


12:30 PM
Sandwhich 130 5
Meat (4 slice) 180 23
310 28

3:30
Sandwhich 310 28

4:30
PROTEIN BAR 320 30

6:30
Soup 310 22
Milk 220 18
530 40

8:30
Shake 600 52
Sph. Meatballl 500 24
1100 76

10:00
Chicken Strips 260 30
Milk 220 18
Oatmeal 180 8
660 56

12:00
Chicken Breast 140 32
3 wheat toast 180 6
Milk 120 9
440 47

1:30
NLarge2 MR 450 39
P. BUTTER 100 4
550 43

4950 405 (33%)

PROTEIN ~(20%)
CARBS ~(47%)



My routine is as follows. I've tried a four day split, but it seems like I always end up losing weight by the amount of calories I expend.
MONDAY
Barbell Bench Press (5 sets x 5 reps)
Incline Bench Press (1 set x 9 reps)
Dumbell Incline (1 set x 7 reps)
Weighted Dips (3 sets x 8, 6, 4 reps)
Close Grip Bench (2 sets x 8, 6 reps)
Tricep Pull-Down (1 set x 6 reps)
Shoulder Press (3 sets x 8, 6, 4)
Lateral Raises (1 set x 8)
Incline Dumbell Curls (3 sets x 7) *slow*

WEDNESDAY
Barbell Squats (4 sets x 8, 6, 4, 2)
Deep Squat (1 set x 7)
Calves (5 sets x 20, 2 sets of x 10)
Hamstring Curls (3 sets x 9 reps)
Weighted Ab Crunches (4 sets x 20 reps)

FRIDAY
Deadlift (4 sets x 8, 6, 6, 4 reps)
Barbell Curls (3 sets x 8, 6, 6 reps)
Seated Curls (2 sets x 6 reps)
Hammer Curls (2 sets x 8 reps)
Weighted Pull Ups (3 sets x 8, 6, 5 reps)
Up-Right Row (1 set x 8 reps)
Incline Dumbell
Bench Press (3 sets x 8 reps)
Shoulder Shrugs (3 sets x 8 reps)


Any thoughts on what I can change? I'm totally natural right now, but looking to do a T-Bol only cycle in a couple of months for six weeks. I am 5-10 176 lbs 245 lbs ~10% BF Bench and my goals are 195 lbs 300 lbs bench at 8% BF.

TY

 

[Guinness5.0]

Do you read lots of magazines? 'cause that routine looks 'Flex-y' to me. I think it needs an overhaul with some physiological basis behind it. EDIT: wow I re-read it ans it's worse than I thought Dude you've got almost no back stuff but 3 different curl movements? You don't need to touch steroids for a LONG while if that's your idea of good training.

-Ditch the split entirely

-Ditch the isolation

-Have a plan for progression rather than a kaleidoscope of exercises: focus on upping your bench, squat, row, overhead press, deads. Eat enough to grow.

-Read madcow's site. Spend an hour each day for a while until the stuff makes sense. It looks different and that's a VERY GOOD thing:

http://www.geocities.com/elitemadcow1/index.htm

 

[tay1506]

I pretty much agree with guinness5.0 you dont have any back exercises in there and personally i would not even think about doing that workout routine. Do the 5x5 if ur experienced enough i tryed it and failed the first time do to starting to heavy, big waste of time. I would put deads in your routine 2x a week along with all your main complex lifts (squats, bench, deads). I aslo wouldent do roids at all for ur body weight u should be able to get stronger without them maybe in the future think about it, but not the near future. I may juice sometime in about 4 years from now when im benching around 400 if i get stuck for along time and thats my suggestion. Try taking creatine or something else and remember ur diet is 70% of what will make u gain strength. Also make sure your biggest meals are before and after your workouts, mostly after.

 

[Jayhawk21]

Dude you've got almost no back stuff but 3 different curl movements?

What type of back exercises should one do? I was under the impression that the deadlift was great for overall back thickness and weighted pull ups for great for the lats? I also sometimes switch weighted pull ups with more up-right rows.

I'm not doing creatine right now but I usually am on creatine. I guess I do about 6 reps of curls, but they aren't concentration curls or anything. I have unproportionate tiny arms. I see a ton of guys who are the same size as me but then they just have massive arms. Biggest parts lacking are arms and calves. I'm not sure if I could put deads or squats in twice a week, because I'm sore in those areas almost the whole week. I used to do deads on Wednesday with legs but then when I get to Friday entire upper back is still sore.

 

[Guinness5.0]

you won't be sore at all in time. Maybe once in a while from a particularly tough workout, but once you become conditioned soreness will be the exception rather than the rule.

Do lots of reading at the site I linked. Read my journal. Read the single factor journals. I'm not syaing that these examplees are the only way to train, but they're a lot more inl ine with what a program should look like than anything you'll see in the mags oron most bodybuilding boards.


For the record I squat 3x week and am almost never sore. It's about conditioning - you adapt to the stress you apply. If you train properly, you increase your ability to do work (more weight, more volume generally) and get strong and big assuming you eat and rest enough.

Seriously, read that site often. That's concentrated solid training info right there. Start in the theory section - don't look at the programs right away as they will probably be confusing w/out context.

Re; back stuff
Deads and chins are great, but my point was that your routine had more arm work than back work. Plus you were gonna curl yoru arms off before doing chins. No offense meant at all (and I'm not claiming to be an expert) but that thinking demonstrates a lack of understanding of the body.