Thanks in advance for taking the time to critique this diet of mine I have running right now. Just as a refresher, I'm going to post my workout with it as well as my current height/weight, etc.
Any commentary you might have is welcomed, though as I've stated before, "you suck" isn't constructive and won't get me anyplace.
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I'm attempting to compete on the amateur level in MMA, so my goals have little to do with massive size. Currently I am:
25 years old
60" (5'8")
191 lbs
15% body fat
35" waist
47" chest
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DIET
Breakfast
2 scrambled eggs (13g protein) [200]
or..
1 bowl of Cream of Wheat (3.7g) [130]
1 glass of milk (10g protein) [200]
2 Vitamin C pills @ 200mg ea.
Mid-Morning
1 apple [50]
or..
grapes [60 approx.]
Lunch
1 rice bowl w/chicken (40g protein) [450]
or..
1 chicken breast sandwich (50g protein) [570]
Pre-Workout
Protein shake @ 62g [260]
Glutamine 2000mg
Post-Workout
Protein shake @108g [455]
Glutamine 2000mg
Evening
Cheerios (6g protein) [200]
Spinach Salad (2g protein) [70]
1 glass of milk (10g protein) [200]
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Total Calories (avg.): 2085 calories/day
Total Protein (avg.): 242g protein/day (170g from Whey)
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WORKOUT
Note: 10/8/6 refers to repetitions, i.e.: 10 reps for the 1st set, 8 for the second, 6 for the third with graduating
weight increase.
Day 1 - Chest/Back (currently done at 10/8/6 reps)
Benchpress
Incline Benchpress
Decline Benchpress
(note: I alternate between dumbells and barbells every week)
Machine flys (seated)
Standing machine flys
Dumbell pulls
Wide-gripped rower (seated - machine) front
Short gripped rower (seated - machine)
Dead lift
Reverse sit-ups
Dumbell dips (serratus)
Day 2 - Legs/Abs
Squats
Leg press (machine)
Lunges
Standing calf (w/squat rack)
Seated calf (machine)
Leg curls
Gluteus leg press (machine)
Seated ab flex (machine)
Leg lift (abs - machine)
Stomach crunches
Sit-ups (varying angles for obliques)
Day 3 - Shoulders/Triceps/Trapezius
Military press (barbell - seated) OR..
Military press (dumbell - seated)
Twisting military (dumbell - seated)
Dumbell lift (lateral)
Dumbell lift (front)
Upright rows
Upright row (continued for traps)
"Shruggers" (dumbell - standing)
Seated single-dumbell press (behind head)
"Skull crushers" w/small-grip benchpress (camber barbell)
Standing barbell press (behind head)
Push-downs (machine)
Cross-cable pulls (downward angle - machine - standing)
Dips (seated) (note: I alternate off/on with dips every week depending on shoulder stress)
Seated dumbell lift (lateral) [Rhomboids]
Day 4 - Biceps/Forearms
Preacher curls
Seated dumbell curls
Standing curls (machine)
Barbell curls (wide-grip - standing)
Barbell wrist curls (behind back)
Push-downs (wrist - standing)
Forearm curls
Day 5 - Cardio or Rest
This is alternated between work on the eliptical, a straight jog, stairs, etc. I also practice
jiu jitsu and wrestling, so sometimes this substitutes. More often I'm spending time doing drills, so
I'm unable to account for the total amount of calories being burned.
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Any e-mails on this subject can be forwarded to my address at [email protected]