Comments on my training program and diet please!!

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doi

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I'm 22 yrs old 6' and 220 pounds. Have decent arms, chest and shoulders, and i am looking to gain muscle and loose my bit of belly.

Diet:
8am: Wholmeal toast / bagel / couple eggs
11am: Post work out shake - 35g protien, 5g creatine, milk
2pm: rice / pasta / potatoe + tuna / mackeral / salmon
5pm: veggies / salad + lean chicken / steak
8pm: few scoops cottage cheese

Training:
Mon: Back and biceps
Tues: swimming
wed: chest
thurs: swimming
Fri: shoulders
sat: legs
Sun: rest

Any comments and ideas for improvement greatly appreciated, Thanks
 
first of all, you have to post what exersices, sets and reps you do, how long you swim, intervals, etc..

However, if you're an ordinary person who wants to gain muscle overall, a fullbody workout 3 times a week is probobly the way to go, just do a search for it if your interested.
 
Back + biceps : Lat pull downs, barbell bent over rows, single arm dumbell rows, wide grip pull ups, ez bar preatcher curl, dumbell hammer curl
Chest : Bench press, dumbell flyes, incline and decline bench, dumbell press, cable flyes
Shoulders + triceps : dumbell shoulder press, military press, side dumbell raise, dips, dumbell tricep ext,
Legs : squats, deadlift, leg press machine, leg extentions, calf raise
3 sets of 8-12 reps each excercise

swimming is around 20-25 lengths

What advantages do a total body workout have over splitting muscle groups like im doing at the mo?
 
The Pros of Total Body Training

• More frequency may be better for increased neuromuscular coordination — this is one crucial component of strength, a big benefit. Practice makes perfect and generally you get a better practice effect by doing it shorter and more often then just one long session.

• You're relatively "fresh" for each exercise since you hit one area of the body and move on, so there's not much of an accumulated specific fatigue effect.

• It's easier to incorporate total body exercises like the Olympic lifts, gymnastics moves, and strongman stuff into this type of routine.

• Essentially all fitness professionals agree that total body is ideal for beginners.

• TBT may better prepare an athlete to handle total body fatigue (as in a game) than split training.

• As Waterbury has pointed out, TBT hits a higher percentage of the total motor units in the body per day than a split plan.

• Because you're working your whole body, TBT may be better at burning calories and promoting fat loss.

• TBT is good for recovery from an injury or a layoff because by default the intensity is reduced so you'll get more out of it practicing more often.

• If you miss a workout or two for the week, you still provided some training stimulus to your whole body instead of neglecting it for that week.

• Having a greater frequency can help prevent undertraining.

• It's easy to implement supersets (antagonistic sets) which save time.

• Easy total body days are harder than easy split days (i.e. total body vs. arms).

• You don't get the deep soreness from a TBT routine that you do from a split routine.

• You can get a good overall workout in only three days a week.

• Personal opinion — I've found that it seems easier to do a hard TBT session without a partner than a hard split program without a partner.
 
Buzz pretty much sums it up, only thing i dident see is the one with protein synthesis.

After a muscle is worked, protein synthesis is elevated for 48 hours in untrained individuals and around 36-38 hours for trained individuals.

So if you train your back on monday, protein synthesis will be elevated until the same time on wendsday, then you still got 5 days until the next time you hit the muscle group, in which time the protein synthesis will not be elevated

While if you train your body 3 times a week the only time your protein synthesis really goes down is in the 2 day breaks you must have once a week to fit 3 working days with atleast one rest day between.
(this is also one of the arguments why 4 times a week full body is better than 3. But that would be for someone a bit more advanced and used to high frequency)
 
karky is correct but protein synthesis drops after 48hrs it doesnt completly stop so the two days of is ok.
and it will allow for glycogen to be replaced.
 
Obviously I don't know the amounts you eat of those foods that you list in your diet but it appears to me to be a little low. Assuming that muscle gain is your main objective then you want to be in a calorie surplus, and for a 6', 220lb man that should be about 3500-4000
 
buzz said:
karky is correct but protein synthesis drops after 48hrs it doesnt completly stop so the two days of is ok.
and it will allow for glycogen to be replaced.
Click to expand...

yeah ofcource, thanks for putting that inn. If the protein synthesis stopped we'd be pretty f*cked. Guess i should have said it starts declining after 48 hours.
 
Karky said:
yeah ofcource, thanks for putting that inn. If the protein synthesis stopped we'd be pretty f*cked. Guess i should have said it starts declining after 48 hours.
Click to expand...

no probs mate at least you understand the importance of it.
BTW didnt want to sound like i was correcting you:rolleyes:
 
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