My Revised Diet

[Stubby2]

Again, Im 5'11", 198lbs, bf% around 20% I should think.

At the moment Im trying to gain mass more that anything but would like some more fat loss. I've stated eating the following on a daily basis (substituting chicken breast sandwich for ham and cheese on alternating days). so here goes... I left ??? by the Microwave meal since I cant remember the values there... Im aiming for around 2200 cals

Taking: 1000mg L-Glutamine, 500mg Vit C, 500mg Vit B12, 1000mg Cod Liver Oil, 500mg Multi vitamin

NB: take the glutamine 2 a day on empty stomach (6:30am + 6:30pm)

Protein Shake - p:22 c:2.5 f:1.5 cal:126 6:15
TBSP Flax Oil - P:0 c:0 f:14 cal:126 6:15
Bowl Sugar Puffs+Milk - p:8.8 c:35.8 f:3.5 cal:116 9:00
Cheese and Ham sandwich - p:25.6 c:19 f:12.9 cal:287 11:00
Pint Milk - p:17 c:24.5 f:8 cal:235 11:00
Cheese and Ham sandwich - p:25.6 c:19 f:12.9 cal:287 13:00
GYM ----------------------------------------------------------- 2:15-3:15
MW/Chicken Meal - p:25 c:32 f:11 cal:330 4:15
Protein Shake - p:22 c:2.5 f:1.5 cal:126 7:00
TBSP Flax Oil - p:0 c:0 f:14 cal:126 7:00
2 Chicken Breasts - p:30 c:3 f:2 cal:240 8:30
Protein Shake - p:22 c:2.5 f:1.5 cal:126 10:30
TBSP Flax Oil - p:0 c:0 f:14 cal:126 10:30

Totals - p:198 c:140.8 f:96.8 cal:2251

My GYM routine is as follows:

Monday: CHEST + BACK
Pec Dec (10-8-8-6-6) @ 30KG
Incline Bench Press (8-6-6-6-6) @ 40KG
Flat Bench Press (8-6-6-6-6) @ 40KG
Seated Press (10-8-6-6-6) @ 50KG
Lower Back Machine (10-8-6) @ 80KG
Lat Pull Down (8-8-6-6-6) @ 60KG
Shrugs (10-8-8-6-6) @ 60KG
Bent Over Rows (10-8-8-6-6) @ 50KG

Tuesday: LEGS
Seated Leg Curl (8-8-8-6-6) @ 60KG
Seated Leg Ext (8-8-8-6-6) @ 60KG
Squat Machine (10-10-10) @ 200KG
Leg Press (10-10-10) @ 180KG
Calf Press (15-15-15-10-10)@ 180KG

Wednesday: BICEPS + SHOULDERS
Seated Bicep Curl (10-8-8-6-6) @ 15KG per Dumbell
EZ-Bar Preacher Curl (8-8-6-6) @ 10KG barbell
Seated Hammer Curl (8-8-8-6-6) @ 15KG per Dumbell
Machine Rows (10-8-8-6-6) @ 60KG
Military Press (8-8-8-6-6) @ 40KG
Machine Delt Raises (10-8-8-6-6) @ 40KG
Upright Rows (10-10-8-8-6) @ 40KG

Thursday: TRICEPS
Tricep Pulldown (10-8-8-6-6) @ 40KG
Dips (10-8-6-6-6) @ own body wieght - 20KG
Tricep Machine (10-10-10) @ 40KG
Tricep Machine 2 (10-10-10) @ 60KG

Fridays: Repeat Mondays routine

SAT + SUN REST

Do 5min warm up on bike for cardio and sometimes do 5 min row to end session as warm down.
Also do 5-10mins moderate on the treadmill halfway through routine.

I may have fucked up on some of the wieghts so forgive me if some of them seem wrong...
im going from memory and it aint what it used to be though the majority of the above is
spot on some may be a little out.

I also do abs every other day... side crunches, normal crunches and the obliques machine.

Let me know if the above needs any mods. I know my gat is a little high so I think ill be dropping
the cheese and maybe a tbsn of flax to free up about 20+g of fat. The routine leaves me exhausted but
my muscles are never aching when it comes time to train. I will say my biceps dont seem to respond very well
at the moment which is pissing me off a little bit.

Oh, I also started some UK Xenadrine (which is shite) about 4 weeks ago so I am also taking 4 pills a day of this
to use em up (mainly for energy since the fat burning aint doing shit).

Thats about all I can think of that you would need to know...

Any advise will be excellent

STUBS

 

[blood_drinker]

Flat Bench Press (8-6-6-6-6) @ 40KG

just wondering, is this on both sides or in total, or in total, PLUS the added bar?

 

[Stubby2]

this is on smith machine bar + 1 20kg disk each side... not sure what the bar weighs though?

so its 40KG + whatever the bar is...

STUBS

 

[Stubby2]

Bump