Review my training and diet programs!

[noukid]

Hey guys,
I have been training on/off for the bast couple of months, and now that I have finished university for the semester I am looking to get a solid 3-4 months of training done. I am 22 years old, 79kgs, approximately 15% body fat, and I'd like to bulk up abit and lose some fat around the mid-section.

A friend of mine that has been training for about 8 years has put together a training and diet plan for me, I am just wondering if you guys can add anything or have any suggestions to improve it.


Weights Program:

MONDAY - LEGS
- Squats - 2x16 - body weight for warm up
- Hack squats - 3x14 - 50kg
- Leg extention - 3x8 - 80kg
- Machine calf raises - 4x12 - body+80kg
- Hamstring curls - 3x8 - 20kg

TUESDAY - CHEST AND BICEPS
- Push ups - 2x6 - body weight for warm up
- Dumbell press - 3x8 - 17.5 kg
- Push ups - 2x6 - on bench for blood flow
- Flat bench press - 3x8 - 40kg
- Incline bench press - 3x8 - 40kg

- Alternate dumbell curls - 3x10 - 7.5kg
- Hammer curls - 3x10 - 10kg
- Incline alternate curls - 3x6 - 10kg
- Seated curl machine - 3x8 - 20kg

THURSDAY - BACK AND TRICEPS
- Close grip pull down (V-bar) - 2x8 - 50kg
- Shoulder width pull down (straight bar) - 3x8 - 60kg
- Row - 3x8 - 50kg
- Deadlift - 3x8 - 35kg

- Overhead dumbell extensions - 2x10 - 7.5kg
- Cable press - 3x8 - 40kg
- Cable pushdown - 3x8 - 40kg
- Kickbacks - 2x10 - 10kg

FRIDAY - SHOULDERS AND TRAPS
- Dumbell military press - 3x8 - 15kg
- Lateral flys - 4x8 - 7.5kg
- Bent over flys - 4x8 - 7.5kg
- Dumbell shrugs - 4x6 - 30kg

Diet:
TRAINING DAY
- 6:00 AM - 2 egg whites, 1 whole egg fried in canola oil, 2 slices of brown bread, apple or banana.
- 6:30 AM - Arrive at gym. 1 serve protein shake, 5g creatine, 350ml water.
- 8:00 AM - Leave gym. 1 serve protein shake, 20g sugar, 400ml water.
- 11:00 AM - 100g chicken breast, 100g white rice or pasta, 2 slices of bread. 1L water.
- 2:00 PM - 100g chicken breast, 2 slices bread. Nuts or fruit. 1L water.
- 5:00 PM - 1 serve protein shake in 300mL skim milk. Nuts or fruit.
- 8:00 PM - Dinner. More protein than carbohydrates. 1L water.
- 11:00 PM - 1 serve of protein shake, 4 teaspoons sugar in 300ml skim milk, 5g glutamine in 250ml water. Nuts or fruit.

REST DAY
- 8:00 AM - 2 egg whites, 1 whole egg fried in canola oil, 2 slices of brown bread, apple or banana.
- 11:00 PM - 100g chicken breast, 2 slices bread. Nuts or fruit. 1L water.
- 2:00 PM - 100g chicken breast, 2 slices bread. Nuts or fruit. 1L water.
- 5:00 PM - 1 serve of protein shake in 300ml skim milk. Nuts or fruit.
- 8:00 PM - Dinner. More protein than carbohydrates. 1L water.
- 11:00 PM - 1 serve protein shake in 300ml skim milk, 5g glutamine in 250ml water. Nuts or fruit.


Thanks in advance for any comments/suggestions.

 

[future]

Too much training. I suggest 3 days a week for you.

Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

 

[noukid]

Thanks for the quick reply mate.

What do you think of the diet plan I have?
Should I be doing any cardio in the afternoon/early evening to burn abit of fat? Im thinking either jogging or cycling.