Critique my Diet and Workout Please

[HyPe]

Critique my Work-out and Diet
Ok first thing i'm NOT looking to become a body builder i just wanna get strong for rugby and look good for summer.

My current workout im following is:

Monday: Legs
Tuesday: Chest / Triceps
Wednesday: Forearms / Traps
Thursday: Back / Biceps
Friday: Shoulders / Abs
Saturday, Sunday: OFF

Everyday is some sort of cardio either low intensity on saturday, sunday or monday in the morning or hiit (tuesday - friday in the morning.)

My meal plan is like this:

If i do HIIT i generally have option b after the hiit, if not i have option a.

Breakfast: (8ish)

Option a) Either Muesli Cereal with Yoghurt
Option b) 2 Sausage 2 Eggs 2 Wholemeal Bread

Recess: (11ish)

Option a) 2 Chicken sandwhiches on wholemeal bread
Option b) either avocado or cottage cheese on 2 pieces of whole meal bread
Option c) protein bar

Lunch: (1/2ish)

Option a) 2 Chicken sandwhiches on wholemeal bread
Option b) either avocado or cottage cheese on 2 pieces of whole meal bread
Option c) protein bar

Snack: (4/4:30ish)

Option a) either avocado or cottage cheese on 2 pieces of whole meal bread
Option b) protein bar

Workout at 5pm everyday (45 mins to 1 and half hours)

Dinner: Some sort of chicken , or chicken thighs or some sort of meat with a big green salad.

I'm looking to lose a bit of fat. I want to maintain training and building muscle, getting stronger etc.

Should i include a protein shake in my diet. Pre Workout? Post Workout? Pre Hiit ? Post Hiit.
I read a lot and now i am actually confused so someone please tell me what i should include in my diet, what i am having to much of etc.

I am a very active person. Do a lot of exercise.
I'm 16 Weigh 74kg which is about 165 pounds and im close to 5"10.

Please help me as i am trying to get strong for rugby and look good for the ladies.
All help would be much appreciated thank you.

p.s. oh yer i been working out for about 2/3 months on and off but have never stuck to a concrete workout, but as of monday i have stuck to it and just successfully completed a week, and i feel great. i have got some good gains in 2 or so months but i think i can do a lot better.

[Jono]

in bold below

Originally Posted by HyPe

Critique my Work-out and Diet
Ok first thing i'm NOT looking to become a body builder i just wanna get strong for rugby and look good for summer.

My current workout im following is:

Monday: Legs
Tuesday: Chest / Triceps
Wednesday: Forearms / Traps
Thursday: Back / Biceps
Friday: Shoulders / Abs
Saturday, Sunday: OFF

i would work shoulders and traps together, throw in forearms when you do biceps.

Everyday is some sort of cardio either low intensity on saturday, sunday or monday in the morning or hiit (tuesday - friday in the morning.)

try doing cardio on a recumbent bike or eliptical training, no impact exercises like running for 45min on an empty stomach at 70% of your max heart rate.

My meal plan is like this:

If i do HIIT i generally have option b after the hiit, if not i have option a.

Breakfast: (8ish)

Option a) Either Muesli Cereal with Yoghurt
Option b) 2 Sausage 2 Eggs 2 Wholemeal Bread

get rid of the bread, cereal, yogurt and sasuages.. NON of these are going to help with fat loss.. eat 1/2 cup cooked oatmeal with 8 egg whites OR 1/2 cup oatmeal with 1 scoop whey isolate mixed in with 2 egg whites

Recess: (11ish)

Option a) 2 Chicken sandwhiches on wholemeal bread
Option b) either avocado or cottage cheese on 2 pieces of whole meal bread
Option c) protein bar

use protein bars as a LAST RESORT.. at all costs i avoid them. have 2 cup 1% cottage cheese with a GREEN apple or 1 large red grapefruit.. i would really lean towards the grapefruit!

Lunch: (1/2ish)

Option a) 2 Chicken sandwhiches on wholemeal bread
Option b) either avocado or cottage cheese on 2 pieces of whole meal bread
Option c) protein bar

have 4oz of lean chicken breast with 3/4 cups of brown rice
Snack: (4/4:30ish)

Option a) either avocado or cottage cheese on 2 pieces of whole meal bread
Option b) protein bar

Workout at 5pm everyday (45 mins to 1 and half hours)

Dinner: Some sort of chicken , or chicken thighs or some sort of meat with a big green salad.

after a workout hammer down a banana and take a protein shake with water.. maybe take in 1.5 scoops (all depending on your proteins nutritional count)

within 1 hr of this you want to have a solid protein source with some quality carbs. consume 1-2 servings of lean chicken breast with 2/3 cup brown rice

I'm looking to lose a bit of fat. I want to maintain training and building muscle, getting stronger etc.

Should i include a protein shake in my diet. Pre Workout? Post Workout? Pre Hiit ? Post Hiit.

after hiit eat breakfast like i said above: get rid of the bread, cereal, yogurt and sasuages.. NON of these are going to help with fat loss.. eat 1/2 cup cooked oatmeal with 8 egg whites OR 1/2 cup oatmeal with 1 scoop whey isolate mixed in with 2 egg whites

I read a lot and now i am actually confused so someone please tell me what i should include in my diet, what i am having to much of etc.

I am a very active person. Do a lot of exercise.
I'm 16 Weigh 74kg which is about 165 pounds and im close to 5"10.

Please help me as i am trying to get strong for rugby and look good for the ladies.
All help would be much appreciated thank you.

p.s. oh yer i been working out for about 2/3 months on and off but have never stuck to a concrete workout, but as of monday i have stuck to it and just successfully completed a week, and i feel great. i have got some good gains in 2 or so months but i think i can do a lot better.

it would be really beneficial to know the seving size and nutritional info in your protein powder.. how many cals, pro, fat, etc.

[HyPe]

thank you very much for the very good response jono, really appreciate it

[Jono]

Originally Posted by HyPe

thank you very much for the very good response jono, really appreciate it

kinda just realized your trying to "bulk".. so aim for around 2100 calories to start.. hit around 200g of carbs, 200g+ protein, 30g fat