Please critique my diet and training

[Monkfish]

Hi guys,

I've recorded my diet and training for an entire week in a spreadsheet. I'd really like to post it up and get your comments to see how I can improve on them, any idea how is best?

I dont seem to be able to post excel files on here and I really dont want to type it all out again as it's in grid format and would take another week

Any ideas of what I can do?

Cheers for your help!

[Luffers]

Couldn't you just give us the basic's? A typical days food and outline your training method.

[Monkfish]

I could do that instead mate, yeah! Cheers for looking, here are the basics:

Daily i take:
Glucosamine sulphate
Multivitamin
Green tea extract
Cod liver oil
2 x Coffee (milk)
2 x Green tea
Min. 4L of water

Post workout shake includes
35g protein
20g waxy maize starch
8g creatine
8g L-glutamine

Average day's food
8am
25g whey protein
Organic muesli
10am
Soya & linseed bread with chicken
Apple
12pm
25g whey protein
Apple
2pm
Soya & linseed bread with peanut butter
3pm
3 Rice cakes
5:30pm
Chicken breasts x 2
Carrott
Onion
Baby corns
Mange tout
1/2 cup brown rice
Black bean sauce
8pm
Banana
9pm
Training
9:45pm
Post workout shake

Each day I walk a total of 3 miles to and from work.
Once a week I run 4miles in around 36mins.
Each week I go mountainbiking/downhilling for 3 to 4 hours.
Each week also contains three training sessions on a legs/back,bi/chest,tri split:

Training
Squat - 100kg 12/11/10
Calf raise - 2 sets 15
Single leg press - 100kg 8/8
Machine hamstring curl - 13/11/12
Crunches - 3 sets 20
Plank - 2 sets 1min

Dumbell bench - 35kg 14/11/9
Weighted dip - 15kg 11/10/10
Incline Smith bench - 60kg 10/10/9
Cable upright fly - 3 x 12
Single arm tricep pulldown - 3 x 12

Deadlifts 5 x 5 (100kg/110kg/120kg/130kg/140kg)
BOR's 60kg x 13/13/11
Reverse fly's x 15kg 14/12/11
Machine single arm row 13/12/13
Straight arm lat pulldown 14/12/12
Crunches 3 sets 20

Other Info
Across this week I've averaged 2760 cals (inc. 200g protein, 300g carbs, 70g fat)
I'm 23 and 6ft 2in, and weigh 15st (95kg)
My pb in powerlifts are 400 combined, 100kg bench, 140kg squat, 160kg dead. I could lift more than this now but have stuck to rep work after advice on ruining my CNS with repeated 1RM's!


Massive thank-you to anyone willing to take the time to look through all of this and offer their advice.

My goals are largely aesthetic, and to gain as much lean muscle mass as possible. I'm really looking for any comments on how i can:

• Substitute food/exercises for better variants
• Change the timing/combinations of food
• Alter the rep range/structure of my training
• Include magical supplements to make me look just like Arnold!

I train late in the evening as the gym is quiet and it's the only time i can get there due to work, but other than that my eating etc. is totally flexible.

Cheers guys!

[Luffers]

Quote

I could do that instead mate, yeah! Cheers for looking, here are the basics:

Daily i take:
Glucosamine sulphate
Multivitamin
Green tea extract
Cod liver oil
2 x Coffee (milk)
2 x Green tea
Min. 4L of water

Post workout shake includes
35g protein
20g waxy maize starch
8g creatine
8g L-glutamine

Average day's food
8am
25g whey protein
Organic muesli
10am
Soya & linseed bread with chicken
Apple
12pm
25g whey protein
Apple
2pm
Soya & linseed bread with peanut butter
3pm
3 Rice cakes
5:30pm
Chicken breasts x 2
Carrott
Onion
Baby corns
Mange tout
1/2 cup brown rice
Black bean sauce
8pm
Banana
9pm
Training
9:45pm
Post workout shake

Each day I walk a total of 3 miles to and from work.
Once a week I run 4miles in around 36mins.
Each week I go mountainbiking/downhilling for 3 to 4 hours.
Each week also contains three training sessions on a legs/back,bi/chest,tri split:

Training
Squat - 100kg 12/11/10
Calf raise - 2 sets 15
Single leg press - 100kg 8/8
Machine hamstring curl - 13/11/12
Crunches - 3 sets 20
Plank - 2 sets 1min

Dumbell bench - 35kg 14/11/9
Weighted dip - 15kg 11/10/10
Incline Smith bench - 60kg 10/10/9
Cable upright fly - 3 x 12
Single arm tricep pulldown - 3 x 12

Deadlifts 5 x 5 (100kg/110kg/120kg/130kg/140kg)
BOR's 60kg x 13/13/11
Reverse fly's x 15kg 14/12/11
Machine single arm row 13/12/13
Straight arm lat pulldown 14/12/12
Crunches 3 sets 20

Other Info
Across this week I've averaged 2760 cals (inc. 200g protein, 300g carbs, 70g fat)
I'm 23 and 6ft 2in, and weigh 15st (95kg)
My pb in powerlifts are 400 combined, 100kg bench, 140kg squat, 160kg dead. I could lift more than this now but have stuck to rep work after advice on ruining my CNS with repeated 1RM's!


Massive thank-you to anyone willing to take the time to look through all of this and offer their advice.

My goals are largely aesthetic, and to gain as much lean muscle mass as possible. I'm really looking for any comments on how i can:

• Substitute food/exercises for better variants
  
  Try to lose the daytime whey shakes and have real food instead, also try to lose the bread and have chilli con carne or other meat and rice dish. It definetly lacks good fats and veg.
  
• Change the timing/combinations of food
  
  The timing's look fine, just try and eat food rather than shakes.
  
• Alter the rep range/structure of my training
  
  If the program is working then leave it be, the rep range is a bit high, no need to rep above 12 and that should only be for your first set.
  
• Include magical supplements to make me look just like Arnold!
  
  LOL, supplements worthy of a mention would be a good omega 3,6,9 complex, a good multi vitamin supplement, creatine, BCAA's, OKG apparently is good but I can't vouch for it.

I train late in the evening as the gym is quiet and it's the only time i can get there due to work, but other than that my eating etc. is totally flexible.

Cheers guys!

That's just a few pointer off the top of me head

[Monkfish]

Thanks for that mate, much appreciated

I know I'm a bit reliant on shakes, its mainly becuase of time. That can be sorted though, I'll start taking some time out in the evening and cooking up meals to take instead of sandwiches.

I'll also up the weight and start repping between 8 and 10 instead. I'll look into OKG also, never heard of it

Thanks again for taking a look! I dont really know anyone else into training, so getting opinions here is really helpful.

Anyone else have any ideas?

Any comments on the number of calories i'm eating? Have read that for my weight and activity it could be anywhere between 2500 and well over 3k, depending on the source. Might start cycling calorie intake, a few weeks high to build muscle and then a couple with lower calories to cut. What length is usually used for a bulk/cut cycle?

[Luffers]

This is OKG

L ornithine alpha ketoglutarate - Amino acids | myprotein.co.uk

Its highly rated with a few members (And ex-members), and should be dosed at 10g per day spread out over the day. You would need 500g to see any benefits.

To find your calorie requirements use the Harris Benedict formula in this post

http://forum.myprotein.co.uk/diet-nu...p-coaches.html

[Monkfish]

Top man, cheers for that