Hi all

I have been Lurking in the dark for a little while now, but thought I would come out and see if what I am doing can be made better.

I started last year with a weight of 97kg (214lbs), my height is 5'10" 177.8cm. I have no idea what my fat% was and I am still not sure now.

I started off with just lifting untill I read Tom Venuto`s BFFM book, then I started eating better, ( I was not eating any where near enough as I was having 1 meal a day) and doing cardio.

I am now 84kg (185lbs), still the same height (I want to be 6ft but found no way of doing this without wearing stilletto`s) and I think about 12% fat (I will not argue with anyone that calls me on this as I am not too sure I am accurate measuring my bodyfat, I just use it as a gauge to my progress)

Now that was a little long winded, sorry about that but thought I would give you some background.

My diet looks like this:-

5am Meal 1:
Whey Protein (with water), Oats(1 cup), a Banana(small), Flax Seed Oil(tea spoon), Glutamine, Creatine.

6am BCAA then Training

7am Whey Protein (With Water) and Glutamine then Cardio

7:30am BCAA After workout

8:30am Meal 2:- Whey Protein (1 pint Skimmed Milk), a banana, 2 Shredded Wheat biscuits

11am Meal 3:- 2 Slices Whole Wheat bread, 6oz Chicken Breast, Marmite Spread, Olive oil margerine.

1pm Meal 4:- Brown Rice(1 Cup), Turkey Breast(4oz), Kidney Beans(1/4 tin)

3pm Meal 5:- Smoked cod(4oz), carrots(2oz), Celery(1 stick), Leek (1/4), Onion(1/4).

5pm Meal 6:- Mashed Potatoe with olive margerine(1 cup), Cauliflower(1\2 cup), Broccoli(1\2 cup), Peas(1\2Cup), extra lean Pork Chop (3oz), Fat free SourCream(2 TBl)

My Training regime is

Monday
Cable Curl bd 15/10 12/10 10/10
Preacher curl Machine ss 12 10 10
Hammer Curls ss 12 10 10
Wrist Curls (Db) 15 15 15
Leg Extensions 15 15 15
Leg Press ts 12 12 15
Front Squats 15 15 15
Smith Machine Lunges 10 10
Standing Leg Curl 15 15
Standing calf Raises (db) Fatigue x 3
Roman Chair Lifts 20 20 20
Cable Crunches Fatigue x 2
Raised leg Crunches 20 20

Tuesday
Close-Grip lat Pull-Down 12 12 12
Seated wide-Grip row bd 10/8 10/8 15/8
one arm row 12 10 10
Good Mornings 15 15
Lat Raise (cable) ss 10 12
Bent Over Lat Raise (Cable) ss 10 12
Front Pull-ups ts 10 10 10
Arnold Press 12 12
Shrugs (Bb) st 15/10 15/12 15/15
Raised Leg Crunches 20 20 20
Seated Leg Lifts 20 20

Thursday
Dips fatigue x 3
Incline Bench Press(Bb) 10 10 10
Bench Press (Bb) 12 10 10
Cable Cross-overs bd 10/10 12/10 15/10
Lying Tricep Extension (Bb) 15 12 12
Tricep Pushdowns ss 15 15 10
Overhead Tricep Extention (Cable) ss 12 12 10
Kickbacks 10 10
Hanging leg lifts Fatigue x 3
Hanging leg lifts to side Fatigue x 3
Cable Crunches bd 15/10 15/10 15/10
Roman Chair Leg Lifts Fatigue x 3

Friday
Smith Machine Squats 12 12 10
Lunges (Db) 12 12 12
Stiff Leg Deadlifts (Bb) ss 15 15
Lying Leg Curl ss 10 10
Leg extension(One Leg) ts Fatigue x 3
seated Calf Raises ss 20 20 15
Standing Calf Raises ss 15 15 10
Bicep Curl (Bb) 10 10 10
Lying cable Curl bd 15/10 12/8 10/10
Concentration Curl Fatigue x 2
Reverse Wrist Curls (Bb) 15 15
Wrist Curls (Db) 15 15
Crunches ss 20 20 20
Seated Leg Lifts ss 15 15 15

The excercises change each time as does the reps ss/ts/bd and so on, I am never doing the exactly the same exercise twice the same way.
It goes something in the order of
Leg/Bicep/forearms/abs day one
Chest/Triceps/abs day two
back/traps/lats/abs day Three then rotate that way

After weights I do 30 mins of light Cardio, except on Wednesday and Saturday when I do 1 hour of Running (about 8-10km an hour)
Sunday I have off.

Fitday says that the calories are 2751 in and the 3913 out for the day.

OK, now I have bored you enough, any critisism is welcome as I can only learn from it, and lets face it thats why I am hear. Thank you all in advance :tu:

Welcome Amor. :)

First off i think you would see some nice progress if you dropped all your starchy carbs to post workout. All carbs should be in the form of veggies and some fruit outside this window.

I glanced over your routine but its quite chaotic to me. :) I think you should limit your excercise selections to 6 excercises per session using most if not all compound movements. Once you get a solid base and knowledge you can start to improve some weak points.

Welcome Amor. :)

First off i think you would see some nice progress if you dropped all your starchy carbs to post workout. All carbs should be in the form of veggies and some fruit outside this window.

I glanced over your routine but its quite chaotic to me. :) I think you should limit your excercise selections to 6 excercises per session using most if not all compound movements. Once you get a solid base and knowledge you can start to improve some weak points.

I have just bought The new rules of lifting, which is all Compound exercises, After I have read it I will look into changing my routine. I have been doing this particular routine for about 12 weeks now, I like the change around of the different exercises and dif reps, but at times seems a little much.

I have just bought The new rules of lifting, which is all Compound exercises, After I have read it I will look into changing my routine. I have been doing this particular routine for about 12 weeks now, I like the change around of the different exercises and dif reps, but at times seems a little much.

I have NROL too. :) I read it a few times but never did use any of the programs but i'm sure you would do well with them. Nothing wrong with throwing in a couple of sets of direct arm work thou after a session using NROL if you really enjoy direct arm work and would miss it.

Like lou said in the book, "do what you enjoy" to paraphase. Of course don't take that too far and never do squats because you don't like them. :D

Soild book.

I have NROL too. :) I read it a few times but never did use any of the programs but i'm sure you would do well with them. Nothing wrong with throwing in a couple of sets of direct arm work thou after a session using NROL if you really enjoy direct arm work and would miss it.

Like lou said in the book, "do what you enjoy" to paraphase. Of course don't take that too far and never do squats because you don't like them. :D

Soild book.

I dont mind Squats, or any other exercise for that matter, though Lunges do come close

I dont mind Squats, or any other exercise for that matter, though Lunges do come close

Give Bulgarian Split Squats a run next week. :eek:

Give Bulgarian Split Squats a run next week. :eek:

OK, I thought you were suppose to help me like training, not hate it. I have just looked that one up and it looks real nasty:nono:

I might have to give it a go though just to see how bad it really is:bang:

OK, I thought you were suppose to help me like training, not hate it. I have just looked that one up and it looks real nasty:nono:

I might have to give it a go though just to see how bad it really is:bang:

:lol:

Yeah i think you'll WANT to go back to lunges after BSS's. :D

:lol:

Yeah i think you'll WANT to go back to lunges after BSS's. :D

I dont understand why that would be:confused:

I dont understand why that would be:confused:

Try them! ;)

Try them! ;)
I will, though I wont say that I am looking forward to it

I will, though I wont say that I am looking forward to it

Do you plan on using DB's or a BB? Probably best to use a DB's in your case due to balance issues.

Do you plan on using DB's or a BB? Probably best to use a DB's in your case due to balance issues.
I will try first with no weight, then use weight after I got the move down to correct form

I will try first with no weight, then use weight after I got the move down to correct form

Just in case you don't know:

DB's are dumbells and BB is a barbell. :)

Just in case you don't know:

DB's are dumbells and BB is a barbell. :)

Canada

I have been working out for about 7 years on and of, I have only been doing it seriously for the last 6 months but have been going for quite a while. Befor I was always on the road so it was harder to do week in and week out, now I am stuck in an office so can go at the same time every day.

I did the Bulgarian Split Squats this morning, I think I will go back to normal Lunges until I am alot fitter

Canada

I have been working out for about 7 years on and of, I have only been doing it seriously for the last 6 months but have been going for quite a while. Befor I was always on the road so it was harder to do week in and week out, now I am stuck in an office so can go at the same time every day.

I did the Bulgarian Split Squats this morning, I think I will go back to normal Lunges until I am alot fitter

Ok cool, yeah BSS are very demanding, i was smoked after doing them the first few times. I'm sure even if i done them now i would be smoked since i haven't done them in a few months.