My diet and work out routine

Meal 1 Protein Shake (double seving app 60 Grm protein and 20 carbs)
Bottle Water
4 eggs scamballed mixed with 1 cup of cook brown rice.

Meal 2 Water
Can of tuna or Salmon with rice or wholewheat bread
Salad with some cottage cheese

Meal 3 Post work out Shake (double seving app 60 Grm protein and 20 carbs)
water

Meal 4 water GF makes for dinner
Usually Steak or chicken with Potatoes
Water
Veggies

Meal 5 Chicken and Rice mixed togeather
Water

meal 6 healthy Snake, Usually 1/2 cup cottage cheese and 10 slices of Manderin oranges.



Work out routin


Day one

Chest
Flat Bench 4 sets
Dumbell Flys 4 sets
Incline Bench 4 sets
Decline bench 3 sets

Day two

Back/Biceps
Lat Pull downs front and behind each 4 sets
Dumbell rows 4 sets
Dumbell Curls 4 sets
Cable curls 4 sets
Prechure Curls 4 sets
straight bar curls 2 sets

Day Three
Rest

Day 4
Shoulder/triceps
Shoulder press 4 sets
Front raises 4 sets
lateral raises 4 sets
Shrugs 4 sets
Cable pushdowns 4 sets
Skull crushers 3 sets
Kickbacks 3 sets
1 armed cable push downs go till burns on each arm

Day 5
Legs
Squats 4 sets
leg curls 4 sets
Leg extensions 4 sets
Standing Calf raises 4 sets

day 6
rest

Day 7 usually rest unless i feel i need to work on somthing a lil harder for thee week.


day 1 start routin over.



every 3 weeks or so i switch my routin slightly, example go for Barbells to dumbells or dumbells to barbells. and will mix reps and weight around.

Right now cardio isnt in, trying to figure out where to tie it in and abbs get done EOD.



anwyas feel free to crtitque me, all the help is welcome

What are your goals w/the above??
~SC~

Aren't you suppose to only consume around 50g of protein tops in one meal?

I'm assuming you are trying to cut? Below in caps, I pointed out things that need correction regardless of your goals....

Quote:

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Originally Posted by BullDogg20

Meal 1 Protein Shake (double seving app 60 Grm protein and 20 carbs)
Bottle Water
4 eggs scamballed mixed with 1 cup of cook brown rice.

EITHER MAKE IT 8 EGG WHITES AND A WHOLE EGG AND THEN THE RICE, OR JUST THE SHAKE. YOU DONT NEED 60 GRAMS OF CARBS HERE.


Meal 2 Water
Can of tuna or Salmon with rice or wholewheat bread
Salad with some cottage cheese

FINE.

Meal 3 Post work out Shake (double seving app 60 Grm protein and 20 carbs)
water

NEEDS TO BE 80-100 GRAMS OF CARBS.

Meal 4 water GF makes for dinner
Usually Steak or chicken with Potatoes
Water
Veggies

MAKE SURE IT'S THE RIGHT KIND OF POTATO.


Meal 5 Chicken and Rice mixed togeather
Water

I SUPPOSE.

meal 6 healthy Snake, Usually 1/2 cup cottage cheese and 10 slices of Manderin oranges.

?? ORANGES AT NIGHT? NO, CUT THAT AND EAT THE COTTAGE CHEESE WITH A LITTLE FLAX.

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Quote:

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Originally Posted by Xavier_4446

Aren't you suppose to only consume around 50g of protein tops in one meal?

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So, a 155 lb. weakling would ingest the same amount of protein that a 275 lb. muscle ridden monster would?

That's one of those rhetorical questions. Don't believe the hype.

~SC~

thnaks for the replys guys.
I am 5'5 185 lbs around 16% Bodyfat.
Yes i am trying to get down to about 10-12% Bodyfat, but i dont want to loose all that much weight.
the Potatos i usually eat are sweet Potatos.
I try to eat at least 1.5 grams of protein per lbs of weight and about 2.0 - 2.5 grams of carbs per pound of body weight and my fat in take is minimal unless i am eating good fats. but it still stays minimal.

Quote:

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Originally Posted by Xavier_4446

Aren't you suppose to only consume around 50g of protein tops in one meal?

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while i could be wrong, but i personaly dont believe that Balony.