Critiques on Diet & Exercise Routine

Haven't posted here in a while because my two jobs kind of consumed my life and any chance in hell at sticking to the routine. I finally finished my school for a while and have a chance to hit the gym at the same time during the week. Anyways, I am going to post my usual routine as well as what I have been eating and using for supplements.

Age: 18
Height: 5'10"
Weight: 145lbs.
Supplements: 100% Optimum Whey Protein (Cookies N' Cream)
BSN N.O. Xplode Creatine (Orange Citrus)

I just started on the Creatine yesterday, I have been taking 1 scoop (Roughly 19 grams) once a day usually at night before I go to sleep. I have been looking around on bodybuilding.com and on here for more specific ideas as to when to take it but I have still found nothing that gives me a real clear idea. I know that when the loading phase (7 days) is over that I am supposed to cut down to like 5 grams a day.

Been using the protein powder for about a week now. I take a scoop an hour before I workout, and then another scoop immediately after the workout. 1 Scoop = 24.5 grams Once again, I pick up bits and pieces on the web. But I still have no real clear idea on best times to consume or how much. I get up at 4am so I eat a meal in the morning, then again at 7:30am, then 10:15am, then 12:30pm, 2:30pm, 5:00pm, 8:00pm, 10:00pm. My meals vary between a bowl of cereal to turkey sandwich on sourdough with mustard and lettuce to chicken breast. I can't really post everything I eat but I just wanted to give an idea of what times I am eating. I drink close to 90oz of water a day if that does anything.

Day 1, 3, & 5 - Shoulders, Biceps, Triceps, Legs

Machine Military Press Behind the Neck - 4 sets x 12 reps
Reverse Military Press DB's - 4 sets x 12 reps
Preacher Curl - 4 sets x 12 reps
Cable Curls - 4 sets x 12 reps
DB Curls - 3 sets x 10 reps
Machine Lateral Raises - 4 sets x 12 reps
Cable 21's - 4 sets
Dips - 4 sets x 12 reps
EZ Bar Cable Curls - 4 sets x 12 reps
Tricep Extension w/bar on Cable - 4 sets x 12 reps
Tricep Extension w/rope on Cable - 4 sets x 12 reps
Calf Raises - 4 sets x 20 reps
Leg Press - 4 sets x 20 reps

Another shoulder exercise where you stand about two feet away from the cables, and keep your arm at a ninety degree angle, and pull away from you to work your shoulders. No Idea what it is called though. 4 sets x 15 reps.

Day 2, 4, & 6 - Chest, Back, & Legs

Decline Bench Press - 4 sets x 12 reps
Flys - 4 sets x 12 reps
Pull Downs - 4 sets x 12 reps
Rows - 4 sets x 12 reps
Incline Bench Press - 4 sets x 12 reps
Bench Press - 4 sets x 12 reps
Calf Raises - 4 sets x 20 reps
Leg Press - 4 sets x 20 reps

I really lack any good exercises for my chest and back. Everytime I get in there and do all these by the time I am done with just these exercises my chest and back are just done and worn out.

I do ab's and obliques everyday and I have those exercises down pretty well. I know I need to start doing dead lifts and squats but I don't have anyone to show me the proper way to do it and the people at my gym can't even do their curls properly let alone squats. I don't want to injure my back or anything.

This is probably one of the worst programs and diets you have seen but after buying a couple books and reading everything I can on the internet I see so much controversy on what is good and what isn't that I wanted some of your opinions since it is working for most of you.

Be brutally honest. I'd rather do something the right way and look like an idiot for not doing it that way in the first place instead of continuing to do the wrong stuff and see little results.
 
Hmmm so your saying you workout like 6 days a week, lifting weights?
If so thats wayyy too much, you want to be lifting weights, 4 times a week max. It also seems your doing tooo many exercises, too many sets, with too many reps.

Are you wanting to bluk and get bigger?
If so lower the reps man to about 8, and lower the sets to 3.

Oh yea, and eat like F*ck!!
 
First I'm sorry but this post is really not organized well but I'm trying to help so bare with me.

Okay, yeah. Honestly, you need a complete revamp. I do give you kudos on actually putting forth effort and trying to better and educate yourself, though.

Think of protein powder as food instead of a suppliment. It's a way to help get more protein.

the noxplode is a waste of your money, next time get plain creatine.

Your diet needs some serious cleaning up or you're not going to see any results.

Set yourself up with a more basic routine. Full body, basic compounds that hit multiple muscles in each movement. I really do think you'll benefit from this fullbody approach, 3 - 4x a week (not two days in a row.

You're really at a basic level here where you need help and it's hard to address it all. It's a lot easier to address specific questions but you need an entire revamp. Have you read the nutrition sticky yet? If you haven't, you should.

Please read this: John Berardi - 7 Habits

Here is a very very basic example of the kind of full body routine you can do with some big compounds. I'm not saying run out and go do this, but its an example of the kind of stuff you should be doing and how you can hit everything in one workout:

Seated Cable Row
Squat
Bench Press
Straight-Leg Deadlift
Shoulder Press
Standing Cable Crunch


Keep your reps from 8 - 12, any more than this - up the weight, or you wont grow. I'm fond of 1 set at 50% working weight and then 3 sets at working weight.

Don't do abs everyday. Treat them like any other muscle. Unless your goal is to do more of an exercise for the sake of being able to, more than 12 reps wont do anything for you.
 
Been using the protein powder for about a week now.

I take a scoop an hour before I workout, and then another scoop immediately after the workout. 1 Scoop = 24.5 grams

Curious - why are you taking a protein shake both before AND after your workout ?
.

Day 1, 3, & 5 - Shoulders, Biceps, Triceps, Legs

Calf Raises - 4 sets x 20 reps
Leg Press - 4 sets x 20 reps





Day 2, 4, & 6 - Chest, Back, & Legs

Calf Raises - 4 sets x 20 reps
Leg Press - 4 sets x 20 reps

Your leg workout - is this a ' typo ' or are you actually training your legs 6 days a week ( as it suggests above ) ?
 
Curious - why are you taking a protein shake both before AND after your workout ?
.

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Your leg workout - is this a ' typo ' or are you actually training your legs 6 days a week ( as it suggests above ) ?


About 90% of the articles and books I have read show that taking a protein shake 30 minutes to an hour before hand and immediately after your workout is when it is most beneficial. If it isn't let me know so that I am not just wasting it.

As for the leg workout it isn't a typo. The guy that I was going to the gym with was telling me to do one or two leg workouts everytime I go in and if I wanted to pick a day during the week and focus mostly on my legs.

@ BigTomW

I should be looking to go to the gym and lift only four days a week? Also, I am looking to get bigger right now. I'd rather pack on weight than worry about toning anything out. I am at about 6% body fat.

@ Derwyddon

When you say plain Creatine, can you give me an example? Thanks for the advice. I will take a look into focusing on more compound movements. are most of my exercises right now more isolated? As far as abs are concerned, I was just doing those exercises more as just a workout for them. It's nothing intense where I get up and my stomach is on fire or anything.

Thanks again for all the advice guys. Keep it coming.
 
Why shouldn't he ? Is there something wrong with it?

He can do what he wants.......there is no right or ' wrong ' IMO. I simply was curious as to why he took 2 protein shakes within a span of only 2 hours.

It also depends on the macronutrient breakdown of the shake I suppose.

Some shakes are 100% protein...some shakes are a mix of high GI carbs and protein.

If it were me, I'd opt for moderate to low GI carbs from normal whole food sources as forming the bulk of of my pre-workout snack .....carbs to fuel my upcoming 45 - 60+ minute weight workout...but that's just me. :)

So, if the shake had carbs and protein I'd consider that sort of shake a better pre-workout snack than a ' protein only ' shake. And, a carb / protein shake would provide those much needed added amino acids you need to have ready for muscle repair once your workout is over.

That said, if not sure if his shake is 100% protein - or has carbs in it as well.
 
About 90% of the articles and books I have read show that taking a protein shake 30 minutes to an hour before hand and immediately after your workout is when it is most beneficial. If it isn't let me know so that I am not just wasting it.


' Most beneficial ' - in what way ?

For example, what would the consequences be if you only took 1 shake instead of 2 ?

As for the leg workout it isn't a typo. The guy that I was going to the gym with was telling me to do one or two leg workouts everytime I go in and if I wanted to pick a day during the week and focus mostly on my legs.

What was his rationale for that ?

If you train your legs 6 days a week.......when do they have adequate time to recover from training ?

And - why do you do ONLY ' leg press ' 6 days a week .....any thought to mixing things up and doing things like squats....lunges.....deadlifts once in awhile ?
 
' Most beneficial ' - in what way ?

For example, what would the consequences be if you only took 1 shake instead of 2 ?



What was his rationale for that ?

If you train your legs 6 days a week.......when do they have adequate time to recover from training ?

And - why do you do ONLY ' leg press ' 6 days a week .....any thought to mixing things up and doing things like squats....lunges.....deadlifts once in awhile ?

There wouldn't be any technical consequences. From what I read it seems that your body uses the protein more efficiently when taken before and after your workout.

As for his rationale behind that I couldn't tell you. It seemed like he knew what he was doing since he is a pretty big lean guy so I was mostly just listening to him. Haven't done squats or deadlifts yet like I posted at the beginning because I can watch as many videos as I want or read how to do it but that is a far cry from actually going in the gym in and doing it. I want to have someone show me the proper way to do it and I have yet to see a person in my gym that knows what they are doing.

Any ideas on a book that would break down a good routine of exercises to yield better results. I am looking into getting a nutritional book right now.
 
IMO pre and post workout are good times to get some real food down you.if you cant hold down solids pre-workout then shakes are ok,but TBH supps are simply that suppliments.
all that chug down a shake as soon as you have dropped the last weight is rubish,why not go home and eat one of your daily meals containing protein/carbs/fats,and enjoy it.
 
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