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  1. #1
    BullDogg20's Avatar
    BullDogg20 is offline Member
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    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

  2. #2
    SwoleCat is offline AR Hall of Fame
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    What are your goals w/the above??
    ~SC~

  3. #3
    Xavier_4446's Avatar
    Xavier_4446 is offline Senior Member
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    Aren't you suppose to only consume around 50g of protein tops in one meal?

  4. #4
    rambo's Avatar
    rambo is offline The Lord God
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    I'm assuming you are trying to cut? Below in caps, I pointed out things that need correction regardless of your goals....

    Quote 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.


  5. #5
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by Xavier_4446
    Aren't you suppose to only consume around 50g of protein tops in one meal?
    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~

  6. #6
    BullDogg20's Avatar
    BullDogg20 is offline Member
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    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.

  7. #7
    BullDogg20's Avatar
    BullDogg20 is offline Member
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    Quote Originally Posted by Xavier_4446
    Aren't you suppose to only consume around 50g of protein tops in one meal?
    while i could be wrong, but i personaly dont believe that Balony.

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