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So ever since i injured my shoulder in the middle of my program a while back i have failed to get back in the routine. I have been going 3-4 times a week but not pushing in. I just got more creatine a nd on powder and its time to get back on track with your help
All my weights are done in sets of 2 or 3 with 4-6 reps in each. 6-6-6 or 6-6 means i up my weight.
Im 200lbs. Used to be 185. Im gaining weight and need to start eating right again. Suggestions on food plan would be helpful as well.
Monday
--------
All leg stuff
Tues
--------
Incline (220 6-6-5)
Decline (265 6-5-5)
Dumbell (80 8)
Wrist Curl (40 12-12)
Wed
--------
DB Row (80 12-12-12)
Pull Ups (6-6)
Lat Pulldowns universal (170 6-6)
Seated Row (220 6-6-5)
Deadlift (325 5-5)
Shrugs (225 8-8)
Thurs
--------
Standing or seated military (145 6-5)
DB chest press (80 12-12-12)
Lying tricept (85 6-6-5)
Tricept rope pull downs (120 6-5)
Friday
---------
Striaght bar curl (105 6-6-5)
Hammers Curl (50 4-4 )
Consentrated (40 5-5)
Curlk bar negatives (90 6-6)
Problem is i get up around 10 each day and dont eat enough
Whats a good diet for the day. I have ON whey, whole wheat bread, ww pasta, brown rice, tuna, chicken break etc. What should be eatin in morn after noon etc. How much?
All my weights are done in sets of 2 or 3 with 4-6 reps in each. 6-6-6 or 6-6 means i up my weight.
Im 200lbs. Used to be 185. Im gaining weight and need to start eating right again. Suggestions on food plan would be helpful as well.
Monday
--------
All leg stuff
Tues
--------
Incline (220 6-6-5)
Decline (265 6-5-5)
Dumbell (80 8)
Wrist Curl (40 12-12)
Wed
--------
DB Row (80 12-12-12)
Pull Ups (6-6)
Lat Pulldowns universal (170 6-6)
Seated Row (220 6-6-5)
Deadlift (325 5-5)
Shrugs (225 8-8)
Thurs
--------
Standing or seated military (145 6-5)
DB chest press (80 12-12-12)
Lying tricept (85 6-6-5)
Tricept rope pull downs (120 6-5)
Friday
---------
Striaght bar curl (105 6-6-5)
Hammers Curl (50 4-4 )
Consentrated (40 5-5)
Curlk bar negatives (90 6-6)
Problem is i get up around 10 each day and dont eat enough
Whats a good diet for the day. I have ON whey, whole wheat bread, ww pasta, brown rice, tuna, chicken break etc. What should be eatin in morn after noon etc. How much?
