Abit of advice please

[stevo-ss]

Hey guys, I looked for a more appropriate section but couldn't find one so sorry in advance I'd this is in the wrong section.

I've been training off and on for a couple years, more seriously in the last year trying to cut back some fat and put on some decent size, progress has been very slow though, just want some critiquing of my diet and work out log

Also I'm 22 and weigh 92kg (202lb) at a guess 18% bf

All exercises 3 sets 8,6,4 reps
Training log
Sunday chest and tri's

Flat bench
Incline dumbell chest press
Cable chest press, superset pushups
Dumbell flies
Tricep overhead press
Cable tricep push down, superset dips

Monday legs
Squats
Leg extension
Leg press
leg curl
calf raises

Tuesday shoulders
Millitary press
Cable shoulder press
Shrugs
Front raises

Wednesday back and bi's
Lat pulldown
T bar row
Seated row
Chinups
Bicep curls
Hammer curls

Diet

Breakfast
Protien shake
Oats

2nd meal
200g chicken/kangaroo
200g vegetables

3rd meal
Same as 2nd meal

Dinner
Same as 2nd meal
With a protein shake

I'll work out exact cals and post up

[ijbickerdike]

Hi,

Bad diet mate.

4 meals a day????? you will need at least 6 to 7 high protein low GI. With your workout i woould say that you are losing weight rather than gaining it. I would also say that your body is in a state of ketosis aswell. I rekon a female could eat more than that and maintain goals!!!!!

Major diet reformation needed for definate.

I have a diet posted on the diet plans part of the forum under my user name and thats the min i get a day.

[ijbickerdike]

Your training also needs an overhaul aswell!!!!

[ijbickerdike]

4-6 reps is for strength
8-12 is for mass
12-15+ is endurance
You need to plan your phases my friend or you will get no where, the body adapts well to muscular contraction and to gain hypertrophy you need to confuse the muscle and introduce different thing in different stages.
You just seem to be doing a pyramid formation which is good but you cant do that day in day out, you need to inroduce change aswell.

[stevo-ss]

Ok should I change reps to maybe 1 week of 12,10,8
Then the next week 10,10,10 or what do you suggest?

What do you mean by phases

I'm finding the diet isn't enough, I tend to get too hungry then I eat junk

As far as my training are the exercises ok and just the reps are rubbish or should I change my exercises also, I'm going to change the days I workout to Sunday, Monday Wednesday and Friday so I get a rest day

[stevo-ss]

I have made progress in the time I've been working out just I want to
Improve the rate at which I'm growing

[ijbickerdike]

you need to figure out your training routine e.g mass 8-12 reps 3-4 sets of each exercise. I would also do monday, wednesday and friday as my routine and allow the recovery time on the off days. Looking at your trainign plan i would include deadlifts for the legs and lower back and you also have no exercises to hit the middle delts in isolation???

Why do you like cables so much????

Go with 6 weeks either mass, endurance or strength ans stick with it. Also look at isolating you muscles within your workout. I train 5 days a week:

Chest, tri's
back, bis
Abs, forearms
shoulders, traps
legs, abs

Also i do

Back tri's
legs, abs
chest, bi's
abs, forearms
shoulders

This is just one of my variations

You really need to change your diet though, i would not bother posting youdiet on here as i reckon it will bearky hit 1800Kcal

Rgds

[stevo-ss]

I missed out deadlift, I do it on Wednesday, on shoulder day I do one more exercise but I didn't list it because I'm not sure what it's called, what is a good exercise to isolate the rear delts?

I necessarily like cables I prefer free weights, should I do free weights where ever possible

I'll add some calories to my diet and post up to see what you's think

My maintenance apparently is 2300, I don't know wether to eat at a deficit, surplus or at maintenance

[SlimJoe]

Go in the diet section and there is some guys who will help you there real good will go out there way to help a bro