New routine and diet....

N

NMR

0
First post here and I'd like your opinion on what I'm doing. I'm 23, 5'7 and 236lbs. I go to the gym and do strength training and sorta feel like I haven't really been doing much. My diet was so so but I'm also changing that. So here's what I've been sticking too and so far for the short amount of time I've been doing it seems to be working.

Exercise:

Monday
Chest
Triceps
Abs

Tuesday
Shoulders
25 min Cardio

Thursday
Legs
Abs

Friday
Biceps
Back
25 min Cardio

My diet:

Breakfast

Half serving low fat peanut butter, sugar free jelly on 2 low fat waffles.

Snack

One packet oatmeal

Lunch

Lean cuisine type meal (avg 7grams of fat and 350 calories)

Snack

Bar (avg 4grams of fat and 100 calories)

Dinner

Avg 400 calories and 10 grams of far

I'm in between 1500 and 2000 calories a day total.
 
Protein is way to low. I wouldn't got below 2000 at this point either.

What is your rep/set scheme and exercises for your workouts?

What kind of cardio are you doing?
 
Exercise:

Monday
Bench Press
Smith Incline Press
Seated Bench Press
Crunches
Dips
Cable Push Down
Overhead Cable Pull
Rope Pull Down

Tuesday
Forward Cable Raises
Front Militairy Press
Seated Overhead Press
Medecine Ball Raises
Shrugs
25 min Elyptical

Thursday
Leg Press
Smith Squats
Seated Calf Raise
Standing Leg Curls
Leg Extensions
Crunches

Friday
Preacher Machine
Alternating DB Curls
Standing Cable Curls
Reverse Cable Curls
Wide Grip Pull Downs
Hyperextensions
T-Bar Rows
Machine Row
25 Elyptical
 
Not to be a jerk, I truly want to help, but that workout needs a lot of revision! The back workout for example, you start with 4 different curls, I sometimes don't do one set of curls in my back lifts! You need deadlifts to start, they will give you a powerful lower back, as well as develop legs, core, arms...it basically works your entire body, you MUST do them.

To be honest, I would scrap the split, and go for a full body workout, 3 or 4 times a week. Workouts that have some back, some legs, some chest, hence being full body. Do some serious research, preparation is HUGE when it comes to lifting, you simply have to know what you are doing. The rest is fun, especially when you see the benefits...

Avoid the Smith machine, it limits free ranges of motion, it's just not natural and won't allow your body to develop important balancing muscles. Isolation is alllll over your workout, you should focus mostly on compound lifts, such as deadlifts, squats, pullups, bench press, rows, etc etc...

Good luck friend...
 
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