Diet and workout plan

C

Celtic

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New to the Board, I found it about a week ago.

I am attempting to add some additional size while loosing fat. I do not know currently what my true body fat is , but here are the stats that I do know. I am soon to be a 34-year-old male (Birthday in 10 days) Height is 5-10 and currently weight is 197. I have been working out here and there over the years. If you could give me some suggestion that would be great.

Current Work out: I run 2 miles (take about 24 minutes), on Tuesday Thursday occasionally on Saturday.

Monday
(Push day)Chest
Flat Bench 4x8
Machine Bench 4x8
Flyes DB 4x8
Shoulders
Military Press 4x8
DB Press 4x8
Side Raises 4x8
Triceps
Push Down 4x8
Skull Krushers 4x8
Kick Backs 4x8
Abs
Crunch 3x25
Hang Leg lift 3x25
Roman chair w/weights 2x15

Wednesday
(Pull day): Upper back (lats)
Pull ups 4x8
Lat Pull downs 4x8
One handed Rows 4x8
Traps
Bar Bell shrugs 4x8
Smith machine Behind the backShrugs 4x8
Smith machine Upright rows 4x8
Biceps
DB Hammer Curl 4x8
Bar Curl 4x8
Machine Curls 4x8
Friday
(Leg Day):Legs
Squat 4x8
Leg press sled 4x8
Leg Lowers 4x8
Lower back
Rows 4x8
Reverse Flyes 4x8
Smith Bent-Over Row 4x8


Today’s meal:
Breakfast: 5:30 -Oatmeal ½ cup, half of a banana, 1-cup milk and 4 egg whites.

Snack: 8:00 - 8-ounce Smoked salmon with ¼ cup Cucumber.

Post workout: 10:00 – ½ cup Cottage Cheese, with Pear

Workout: 11:30 – Legs/Lower back today.

Lunch: 12:30 - 8-ounce boneless pork chop no fat, one slice of WW bread, two tomato slices.

Snack: 2:00 8 ounce Smoke salmon with ¼ cucumber.

Snack: 4:00 – ½ cup cottage cheese with ¼ cup walnuts.

Dinner: 6:00 - (TBD) but will possibly be ½ pound of shrimp and a salad oil/vinegar dressing. (more Vinegar then oil)

Snack: 9:00 1-cup milk ½ cup Pistachio.
 
Celtic said:
Today’s meal:
Breakfast: 5:30 -Oatmeal ½ cup, half of a banana, 1-cup milk and 4 egg whites.

Snack: 8:00 - 8-ounce Smoked salmon with ¼ cup Cucumber.

Post workout: 10:00 – ½ cup Cottage Cheese, with Pear

Workout: 11:30 – Legs/Lower back today.

Lunch: 12:30 - 8-ounce boneless pork chop no fat, one slice of WW bread, two tomato slices.

Snack: 2:00 8 ounce Smoke salmon with ¼ cucumber.

Snack: 4:00 – ½ cup cottage cheese with ¼ cup walnuts.

Dinner: 6:00 - (TBD) but will possibly be ½ pound of shrimp and a salad oil/vinegar dressing. (more Vinegar then oil)

Snack: 9:00 1-cup milk ½ cup Pistachio.
Click to expand...

All of your meals look okay except for post work-out and post-pwo. You need a lot of carbs for those two meals and one slice of bread is just not enough. I'd suggest a bowl of cream of wheat or oatmeal, baked sweet potato or white potato, brown rice, etc. to be included in both of those meals.

You have a super meal plan - very clean and healthy, and good amounts of fats. Perhaps a little more veggies/fruits, though?
 
Spockafila, I was hoping for your critique. I based most is not all of my diet off reading a lot of your post.
 
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