Please Critique Diet! Thanks

[mns752k1]

I would also like to know some things about your workout and experience. How long have you been lifting, how long seriously, what poundages to you use on your core lifts. What exactly is your five day program, specific exercises, sets/reps and weight. You will probably be best served modifying your workout if you begin calorie deficiencies as well. Your strength may not be affected, but your energy levels might, at least for awhile. Also, and this might be most important, post some pictures, no one here believes any bf% measuring scale and it could have a dramatic affect on the advice you are given.

Glad to be along for the ride, you came to a great place for family and friends to come along side and help you acheive so much more so much quicker and safer!

Been working out for at least 8 years. On and off throughout. Never really got into it hardcore enough to see my arms grow an inch and my bench incease 20 lbs. Always been pretty bulky cause my diet was always horrible. 30 yrs old now and can't wait all my life to get the body ive always wanted. So im seriously ready mentally. I never really kept a good log throught training but am ready know.

My typical 5 day training week:

Monday-Chest,Biceps
Incline Bench Press 4 sets 12-15 reps
Pec Dec 4 sets 12-15 reps
Decline Barbell Fly 4 sets 12-15 reps
Push Up 3 sets to Failure
Preacher Curls 4 sets 12-15 reps
Alternating Dumbell Curls 4sets 12-15 reps

Tuesday Legs
Leg extensions 3 sets 12-15 reps
Leg curls 3 set 12-15 reps
Barbell Lungs 3 sets 12-15 reps
Calve raises 3 sets 10-12 reps

Wednesday-Cardio

Thursday- Triceps, Shoulders
Pull Downs 4 sets 12-15 reps
Skullcrushers 4 sets 12-15 reps
Bentover reverse tricep extensions 3 set 12-15 reps
Overhead Dumbell Press 3 sets 12-15 reps
Dumbell reverse fly 3 sets 12-15 reps
Cable Lateral raise 3 sets 12-15 reps
Shrugs 3 sets 8-12 reps

Friday-Back
Pull Downs 4 sets 12-15 reps
Reverse Grip Bent over Row 4 sets 12-15 reps
Seated Cable Row 4 set 12-15 reps
Hyperextensions 4 set Failure

Sat-Sun- Rest

I try to do Cardio everyday but usually I do 30 minutes in the morning and 30 minutes after my workouts. Been doing a lot of the HIIT as well maybe 10 minutes after post-workout cardio if i have enough juice left in the tank. I also try to do abs everyday in smaller sets.

Thanks again for all your help its been great support and motivation.

[Juicedupmonkey]

Been working out for at least 8 years. On and off throughout. Never really got into it hardcore enough to see my arms grow an inch and my bench incease 20 lbs. Always been pretty bulky cause my diet was always horrible. 30 yrs old now and can't wait all my life to get the body ive always wanted. So im seriously ready mentally. I never really kept a good log throught training but am ready know.

My typical 5 day training week:

Monday-Chest,Biceps
Incline Bench Press 4 sets 12-15 reps
Pec Dec 4 sets 12-15 reps
Decline Barbell Fly 4 sets 12-15 reps
Push Up 3 sets to Failure
Preacher Curls 4 sets 12-15 reps
Alternating Dumbell Curls 4sets 12-15 reps

Tuesday Legs
Leg extensions 3 sets 12-15 reps
Leg curls 3 set 12-15 reps
Barbell Lungs 3 sets 12-15 reps
Calve raises 3 sets 10-12 reps

Wednesday-Cardio

Thursday- Triceps, Shoulders
Pull Downs 4 sets 12-15 reps
Skullcrushers 4 sets 12-15 reps
Bentover reverse tricep extensions 3 set 12-15 reps
Overhead Dumbell Press 3 sets 12-15 reps
Dumbell reverse fly 3 sets 12-15 reps
Cable Lateral raise 3 sets 12-15 reps
Shrugs 3 sets 8-12 reps

Friday-Back
Pull Downs 4 sets 12-15 reps
Reverse Grip Bent over Row 4 sets 12-15 reps
Seated Cable Row 4 set 12-15 reps
Hyperextensions 4 set Failure

Sat-Sun- Rest

I try to do Cardio everyday but usually I do 30 minutes in the morning and 30 minutes after my workouts. Been doing a lot of the HIIT as well maybe 10 minutes after post-workout cardio if i have enough juice left in the tank. I also try to do abs everyday in smaller sets.

Thanks again for all your help its been great support and motivation.

Interesting... You do more sets for smaller muscles like triceps then you do legs? Can you explain how come you do more sets and less sets in certain areas like legs, arms, back and chest...

[mns752k1]

I guess i dont' feel i got a pretty productive workout on those mucle so i do and extra rep. The first sets of those are normally warmups were for my legs i do squats and lungs without weights before i lift for my first set. My legs are weak. The weakest of all my muscle groups and the one area i would like to improve besides my chest. I feel very strong in my back, biceps, and triceps but for legs, its the one area i need major improvement on. Thanks guys

[Juicedupmonkey]

I guess i dont' feel i got a pretty productive workout on those mucle so i do and extra rep. The first sets of those are normally warmups were for my legs i do squats and lungs without weights before i lift for my first set. My legs are weak. The weakest of all my muscle groups and the one area i would like to improve besides my chest. I feel very strong in my back, biceps, and triceps but for legs, its the one area i need major improvement on. Thanks guys

From your lay out you presented you don't even do squats, infact your leg work out is pretty sad... You do a total of 6 sets for quads? Then you do 8 for biceps? And just because you can do more doesn't mean you should. I do maximum 12 sets per muscle group. Look at it this way the smaller the muscle the less sets you'll do.

Note : I do lats 12 sets
Biceps 7 sets
Triceps 8 sets
Chest 9 sets
Delts 9 sets
Quads 10 sets
Traps 7 sets
Hamstrings 6 sets
There is an example but you don't have to follow what I have laid out it is simply what works for me you can tweak it to customize you.