Diet for review please- All Stats Included

[wh1spa]

Hey Everyone in the Nutrition realm!!

I Thought I would finally get around to posting my diet/training routine. for review, I have been pretty much eating & training the same for about 3 - 4 months and have seen no real increase in weight, but have had quite a fair drop in Body fat, I'm looking to put on more size, but still drop BF, or keep it low at least, at the same time as putting on mass.

Stats are as follows
Age 22
Weight 187 - 191lb / 85 - 87kg (floating here for around 2 months, never over, never under)
Height 5.7" / 176cm
TDEE 3016
BMR 1946
TOTAL MACROS: (2967CAL 334g Protein - 260.2g Carbs - 87.9g Fats)
Macros [p/c/f]
Breakfast 06:00 (Put in a blender)
1 Cup Egg Whites (153cal - 35/0/0)
1 Cup Oats (300cal - 10/55/5)
1/2 Cup Frozen Berries ( 30cal - 1/10/0)
1 Banana (105Cal - 1/27/0)
1 Scoop Whey Protein (119cal - 25/2.6/1.8)
(707cal - 72/94.6/6.8)


Snack 10:00
90g Tuna (191cal - 42/0/1)
100g Cottage Cheese (91 cal - 11.3/6/2.3)
3 x Corn Cakes (94 cal - 2.3/0.6/19)
7 x Almonds (80 cal - 3/3/7)
(456cal - 58.6/9/29.3)


Lunch 13:00-14:00
200g Grilled Chicken Breast (300cal - 56/0/6)
1 Cup White Rice (169cal - 4/37/0)
2 Cup Green Steamed Veggies (80 cal - 8/14/0)
100g Cottage Cheese (91 cal - 11.3/6/2.3)
150g Roasted Sweet Potato (150cal - 3/35/2)
(790cal - 82.3/92/10.3)


Snack 16:30
1 x Green Apple (75 cal - 0/22/0)
7 x Almonds (80 cal - 3/3/7)
(155cal - 3/25/7)


Pre Workout 18:00
90g Tuna (191cal - 42/0/1)
100g Cottage Cheese (91 cal - 11.3/6/2.3)
3 x Corn Cakes (94 cal - 2.3/0.6/19)
(376cal - 55.6/6.6/22.3)


Post Workout / Dinner / Before Bed 21:00 - 21:30
200g Lean Mince (286cal - 56/0/10)
1/2 Tin of Diced Tomatoes (35 cal - 0/7/0)
2 x Slices Whole-Meal bread (162cal - 7/26/2.2)
(483cal - 63/33/12.2)


Current workout as of today(about to change, proposed changes listed further down)
Monday - Chest
Incline Smith Press - 2 x Warmups - 4x8-10
Incline DB Press - 4x8-10
Incline Flys - 4x8-10
Seated Decline Press 4x8-10
Cable Flys - 6x12

Tuesday - Arms & ABS
Preacher Curls S-S Seated O-H Triceps Extensions - 2 x Warmup - 4x8-10
BB Curls S-S Standing Triceps Extensions - 4x8-10
DB Curls S-S Triceps Dips - 5x12
Flat BB Close Grip Press S-S DB Con's Curls 4x8-10
ABS (5 different exercises, total of 100 Reps, 3 x Times)

Wednesday - off

Thursday - Legs
Warmup - 50x2 Seated Leg Extensions
Squats - 6x Sets 2x12 1x8 2x6 1x4(failure)
Hack Squats - 3x15
Leg Press - 3x20
Seated Hamstring Curls - 4x10-12
Standing Single Leg Curls - 3x12
Standing Calf Raises S-S Seated Calf Raises S-S BW Standing Calf Raises - 4x20

Friday - Shoulders & ABS
Seated Smith Machine O-H Press(behind the neck) 2x12 Warmups - 4x6-8
Standing Front Raises 4x6-8
Seated DB OH Press 4x6-8
Standing Military Press (BTN) 4x10-12
Standing Side Lat Raises S-S Shrugs 4x10-12
Standing Side Single Arm Lat Raises (Cable) 3x10-12
ABS (5 different exercises, total of 100 Reps, 3 x Times)

Saturday - off

Sunday - Back & Forearms
Pull-Ups - Palms Facing Away - 4x6-8(body weight)
Deadlifts - 2x12 (Warmups) and work my way up, total 6 - 7 Sets, if i pull 12, add 20kg, if i pull 10, add 10kg, currently sitting at 140kg x8
T-Bar Rows 3x8 & 1x Drop Set (60x8, 45x8, 30x8, 15x10)
DB Rows - 4x6-8
Lat Pulldown S-S Seated Rows - 4x10-12
(Forearm Workout total 3 exercises, 140 - 150 Reps)



Thinking of Changing my workout to the following as I have seen a lack of gains the last 1 - 2 weeks. Would be starting tonight, With Leg Routine.
Also adding in Protein Shake Post Workout (45g Protein) Creatine 5mg Daily, L-car- 3mg Daily

Monday - Chest & Biceps
Incline Press - 4x6-8
DB Bench press - 4x6-8 (Alternating Weeks with BB Bench Press)
Decline DB Fly - 4x8-12
Weighted Dips - 4x8-10
Incline DB Curls - 4x8-12
Preacher Curls S-S DB Hammer Curls - 4x8-10
Reverse BB Curls - 4x8-10

Tuesday - Legs
Squats - 4x8-12
Lunges - 3x8-12 (each leg)
Leg Press - 4x10-12
Laying Hamstring Curls - 4x8-10
Leg Extensions - 4x8-10
Standing Calf Raises - 4x12-15 (4sec Pause at top & bottom)
Seated Calf Raises - 4x12-15 (4sec Pause at top & bottom)

Wednesday - Shoulders & Abs
Smith Machine Shoulder Press 4x8-10 (Alternating weekly with DB Shoulder Press)
Front Raises - 4x8-10
Side Lat Raises - 4x8-10
BB Press(Behind Neck) - 4x6-8
Seated Rear Delt Flys - 4x8-10
Abs - Weighted Knee Ups, Hanging Leg Raises, Cable Crunches - 5x10-12

Thursday - Rest

Friday - Arms
Skull Crushers - 4x8-12
Hammer Grip Rope Ext - 4x8-12
Straight Bar Ext - 4x8-12
Weighted Dips - 4x8-12
Close Grip Bench Press - 4x8-10
Seated DB Alt Curls - 4x8-12
Standing BB Curls - 4x8-10
BB 21's - 4x21

Saturday - Rest

Sunday - Back
Pull Ups - 4x8-12
TBar Rows - 4x8-12
Seated Row - 4x8-12
Deads - 6xSets - Up to 6 reps to Failure
Bent Over DB Rows - 4x8-12
Close Grip Lat Pulldown - 4x8-12


Any ideas / Suggestions for Change?

Thanks in advance!!

Col

(PS Finally managed to pass the spam filter)

[wh1spa]

As Stated, Trained legs last night. 19:30 - 21.00
10- Minutes Warmup on Stair Climber

Squat(kg)
60x12
80x12
90x12
100x12

BB Lunges(lb)
76x10
86x10
86x12

Leg Press(lb)
400x12
500x12
600x8
550x12

Seated Hamstring Curls(kg)
30x12
40x12
45x12

Leg Extensions(lb)
80x10
90x10
100x10
110x10

Standing Calf Raises(lb) - 4sec Pause at top/bottom Super Set with BW Standing Calf Raises w/4sec Pause
240x15 x12
240x12 x12
240x10 x12
240x10 x12

Seated Calf Raises(lb) 4sec Pause at top/bottom Super Set with BW Standing Calf Raises w/4sec Pause
75x10 x12
75x10 x12
75x8 x12
75x6 x12 (Could barely walk after the last set!)

Weights are all set to change, as i had only started this training routine last night, still getting a feel of where my starting points are, and will work up from there. Ive started this log to keep my self accountable, and so that i can keep track of where my gains are and where i need to improve. Over the last 6-12 months ive just been training and not writing anything down! So heres to Change!!

Diet remained unchanged as of last night, ended up eating a 200g chicken breast on wholemeal bread with a 200g tin of baked beans instead of 250g lean mince/tomatoes. At no stage during the day did if feel hungry, so i think that im going to struggle to eat more at the moment, but it looks like it might have to be something that has to happen to put on more mass! I will keep track and post up here how im going.

Pre-workout
3mg L-Carn
5mg Creatine Monohydrate

Post-workout
45g Protein w/200ml skim milk.

Also drank collective of 2.5lts water for the day of yesterday

All comments appreciated

Col.

[mockery]

i guess you missed the memo about 12 sets a week per body part haha.

[wh1spa]

i guess you missed the memo about 12 sets a week per body part haha.

Do you think i'm doing too many sets per body-part? I never felt that i was able to train hard enough with only 3-4 different exercises. I always train alone, and I train Hard and High Intensity. 45 - 60 second rest periods, and 120 seconds between exercises, except for Deads, 2min rest periods between all sets.