Hi guys please help is my diet/routine a good 1

[andyjones80]

Hi there im just wondering if my diet of the last 3 days has been good could someone please tell me if this diet will help me achieve my goals.

age= 31
weight= 295lb 134kg

goals to reach 15% bodyfat and weigh 220lb 100kg

ive gone from eating chocolate for breakfast, bacon sarnys, pies, fish and chips, indian takeaways for tea 3 times per week all washed down with 5 or 6 cans of lager, i feel great already after just 3 days.:

i was 16 stone 2.5 years ago then i gave up smoking and met the woman of my dreams and got married so stopped training and started eating loads silly me.

just started training again im following this training routine.

Muscle and fitness intermediate full body routine, by Steve Shaw

Tuesday

Exercise Sets Reps
Squat 3 6-15
Bench Press 3 6-10
Lat Pull Down 3 6-12
Leg Curl 3 8-15
Upright Row 2 6-10
Skullcrusher 2 6-10
Barbell Curl 2 6-12
Barbell Shrug 2 8-15
Ab Exercise 2 10-25

Thursday

Exercise Sets Reps
Deadlift 3* 5-10
Leg Extension 3 8-15
Dumbbell Bench Press 3 6-10
Seated Barbell Press 3 6-10
Seated Calf Raise 2 10-20
Cable Tricep Extension 2 6-12
Concentration Curl 2 6-12
Rear Lateral 2 8-15
Ab Exercise 2 10-25

Saturday

Exercise Sets Reps
Leg Press 3 10-20
Barbell Row 3 6-10
Romanian Deadlift 2 6-10
Incline Bench Press 3 6-10
Side Lateral 2 8-15
Close Grip Bench Press 3 6-10
Pinwheel Curl 2 6-12
Dumbbell Shrug 2 8-15
Ab Exercise 2 10-25

The Muscle & Strength Intermediate Full Body Workout Notes:

Rep Ranges. General rep ranges are provided for example purposes only.
Weight. Because you are performing 9 exercises per day, it is best to use the same weight for all sets. This will cut down on workout duration.
Progression. Focus on progression for every set of every exercise. Use whatever progressional scheme you prefer.
Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.
Deadlifts. You will be performing only one heavy set. Your first set will be 60% of your heavy set weight for 5 reps. Your second set will be 80% of your heavy set weight for 5 reps. Your third set is your heavy set.

right thats the workout my diet started from.

Monday 1hour dog walking before breakfast

breakfast = 6.30am total mrp meal replacement drink + 1 scoop whey protein

snack = 10.00am 1 banana, 1 scoop whey protein.

Lunch = 12.30pm total mrp meal replacement drink

Snack = 3.30pm scoop whey protein

dinner = 5.30pm 1 chicken breast, mixed vegetables 2 sweet potatoes 1 scoop whey protein.

totals

calories = 1600
protein = 189g
carbs = 160
fat = 23g

only had meal replacement as i came back from holiday sunday and there was no shopping in the fridge until the wife went shopping monday.

tuesday training day + 1 hour walk before breakfast

breakfast = 6.30am 2 poached eggs 2 slices wholemeal toast

snack = 9.30am 1 banana 1 scoop whey protein, tin of tuna, mixed salad, 2 boiled eggs

lunch = 12.30pm 1 chicken breast 2 sweet potatoes

snack = 3.00pm 1 scoop whey protein

dinner = 5.00pm chicken breast, wholegrain rice, 1/2 corn on the cob, hard boiled egg, green peas, mixed salad.

1 scoop whey protein after gym.

totals

calories = 2300
protein = 221g
carbs = 260g
fat = 50g

Wednesday

breakfast = 7.30am 2 scoops whey protein, 3 egg omelette (tomatoes, onion, peppers, Tabasco sauce)

snack = no snack on training course

lunch = 1.00pm 1 chicken breast, tin of tuna, mixed salad,

snack = 3.00pm 1 slice wholemeal toast with tomatoes, banana.

dinner = stir fry with 2 chicken breast, 2 sweet potatoes, 2 cups of brown rice.

snack whey protein shake.

totals

calories = 1700
protein = 192g
carbs = 160g
fat = 30g

well thats it upto now can anyone help is this any good, obviously its a lot better than what i used to eat but will i achieve my goals? sticking to this sort of eating and training,

thanks guys

cheers

andy

[Zeigler]

I could just cut and paste what I wrote on someone elses post a second ago! (actually, I recommend you checking out what I wrote to him)

Your routine looks way too complicated and I can assure you, you will either burnout after a month or pick up at least a few injuries. Are you an intermediate lifter? You said you'd just come back to training from a 2 and a half year lay off....a beginner strength routine is definitely the way for you!

Check the beginners section on here and then look at programmes like starting strength, and all the 5x5's.

With the diet its way too much info to even take in and read so I dont know how you manage to stick to it all! Just eat 3 or 4 big meals a day, even 1 or 2 will do! As long as your hitting your calorie and macro totals, it doesnt matter when you eat them. Just make sure you eat a bigger meal PWO than the others.

I know how easy it is to get sucked into the whole bodybuilding thing at stuff like muscleandstrength.com, but honestly, stay away from those sites. The american bodybuilding community, especially, have no idea whatsoever! Your at the right place here, so get reading!

also, congrats on kicking your previous diet, must've been pretty hard and I really hope you stick to this because the middle and end results will be great!

[SeanC]

diet certainly looks alot better than what you were on before, id say you want to be more around your second day calorie wise 2000-2300 rather than the 16-1700 that may be a little low. Not saying you wont lose weight but theres no need to cut it that low for the moment. Starting off higher will give you room to move when your weight stalls.
Workout looks a bit busy. Alot of exercises in there ! And the comment about using the same weight for each exercise is a little bizzarre. squatting and barbell curling the same weight seems a little silly to me. As said one of the proven starter strength routines would probably suit better.

[Zeigler]

Quote

squatting and barbell curling the same weight seems a little silly to me.

Haha, Im pretty sure it means the same set for each set of a given exercise - not every exercise!! :P

[SeanC]

oops yup my mistake i skim read it. it does say for each set.

[andyjones80]

Cheers zeigler I've had a look at the stronglifts.com 5x5 routine god it's took me all morning to read (200+pages) but it seems to make sense to me.

So I'm starting out on the 5x5 programme today thanks again for the advice.

Regards


Andy

[andyjones80]

Also cheers SeanC I'm going to try and keep my calories up but I'm finding it hard to get them up I seem to be eating loads ha ha!!!

[Zeigler]

Quote

Cheers zeigler I've had a look at the stronglifts.com 5x5 routine god it's took me all morning to read (200+pages) but it seems to make sense to me.

So I'm starting out on the 5x5 programme today thanks again for the advice.

Regards


Andy

Nice one dude. Just remember to start as said, with the bar. It might seem pointless for the first few sessions when the weights seem light but you'll be moving weight in no time, stick at it and always remember to practise form! Another big recommendation is mobility work - more important than training IMO - you want to look good but also feel good so make sure you read the mobility stuff on the stronglifts site as a start and read around other places for more info on it.

If you have any q's on mobility stuff then give me a shout

[andyjones80]

Quote

Nice one dude. Just remember to start as said, with the bar. It might seem pointless for the first few sessions when the weights seem light but you'll be moving weight in no time, stick at it and always remember to practise form! Another big recommendation is mobility work - more important than training IMO - you want to look good but also feel good so make sure you read the mobility stuff on the stronglifts site as a start and read around other places for more info on it.

If you have any q's on mobility stuff then give me a shout

yes ill have a look i definitely need more flexibility that is my weakest point but i think thats due to my size at the moment, but even so when i was 16.5st i used to do brazillian ju jitsu and was never that flexible then ha ha!

think im going to start with basic stretching movement and advance from there.

regards

andy

yes im going to start with the bar but will seem strange, ill start with 2x20kg plates on the deadlift, as i went to gym 3 times just before xmas whilst i was off work (a friend got me a pass) and i was still deadlifting 200kg 1rep and 2x25lb plates on the bent over rows, so im not picking the bar off the floor as stated in the 5x5 programme.

again cheers.