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ruicosta
10-06-2011, 12:36 PM
I need help with my diet and routine is this any good?


Weight 150lbs going for 2600-2800 and then raising by 200 when I plateau. I plan to bulk then cut when I reach a certain weight.
Bodyfat: 17%
Goal: 170lbs Bodyfat:10%
Any suggestions appreciated.

Diet: Macros 40/40/20

Breakfast:
Multivitamin
3 weetabix (similar to oats)
1 scoop whey
30g of flaxseed mixed with shake.

Lunch:
4 tuna sandwiches on wholemeal bread
Water

Snack:
50g oats and 1 scoop of whey in a shake
40g bowl of oats in milk
25g almond nuts

Dinner:
1 Chicken Breast
60g longrain brown rice
Broccoli

Workout-----

Post workout:
Phd recovery shake= whey and simple carbs

Bedtime Snack:
40g oats in milk

Total:
Calories: 2670 Protein: 184 Carbohydrates: 299 Fat: 70 Saturates: 16 Sugars: 68


Exercises: I dont have time to do a 5 day split. This is my routine usually last 50 minutes.


Monday: Chest and Arms

Barbell Curls: 8-10 x3
Bench Press: 8-10 x3
Dumbbell Curls: 8-10 x3
Incline Bench Curls: 8-10 x3
Hammer Curls: 8-10 x3
Dumbbell Bench Press: 8-10 x3
Dumbbell Fly's: 8-10 x3

Wednesday: Shoulders and Triceps


Back Press: 8-10 x3
Tricep Push down: 8-10 x3
Lateral Raise: 8-10 x3
Seated Tricep Push down: 8-10 x3
Seated Dumbbell Press: 8-10 x3
One Arm Dumbbell Raise: 8-10 x3
Front Press: 8-10 x3

Friday: Back and Legs

One Arm Back Lift: 8-10 x3
Squat: 8-10 x3
Lateral Pull down: 8-10 x3
Dumbbell Shrugs: 8-10 x3
Reverse Lat Pull down: 8-10 x3
Hell Raise: 8-10 x3
Bent Row: 8-10 x3
Lying Dumbbell Row: 8-10 x3
Upright Row: 8-10 x3
psychodiver9
10-06-2011, 12:39 PM
Your intake seems to meet sufficiency. Post pics. 17% seems high to bulk
ruicosta
10-07-2011, 06:25 AM
Your intake seems to meet sufficiency. Post pics. 17% seems high to bulk

can't post, but if i cut at 17% i'd like anorexic.
PBateman2
10-07-2011, 09:47 AM
Why are you using 40/40/20?
sunngodd
10-07-2011, 09:53 AM
workout routine = ****arounditis
Stee22
10-07-2011, 10:09 AM
Your meal plans look disgusting I don't think I could stick to such a boring diet for more than a week. You're bulking man eat the foods you want to!
krete77
10-07-2011, 11:18 AM
workout routine = ****arounditis

this x2
lovingit
10-07-2011, 11:26 AM
workout routine = ****arounditis
Whatever do you mean?

brb doing 120 curls in one day....
dukend
10-07-2011, 11:29 AM
Whatever do you mean?

brb doing 120 curls in one day....

let us know when you're back.
ruicosta
10-07-2011, 11:32 AM
workout routine = ****arounditis

wtf does that mean
ruicosta
10-07-2011, 11:33 AM
Why are you using 40/40/20?

saw a similar posts ( smallguy joe ) think he does this he is also similar weight to me.
sunngodd
10-07-2011, 11:33 AM
Whatever do you mean?

brb doing 120 curls in one day....

I was referring to the 3 sets of squats
lovingit
10-07-2011, 11:35 AM
let us know when you're back.
Ok i'm back. I stopped after 3 sets of one type of curl like usual. :(
lovingit
10-07-2011, 11:39 AM
I was referring to the 3 sets of squatslol oh i didnt even notice the one leg exercise.

OP...more legs
sunngodd
10-07-2011, 11:39 AM
wtf does that mean

http://www.leangains.com
MissionSk8r21
10-07-2011, 02:06 PM
can't post, but if i cut at 17% i'd like anorexic.

This makes no sense at all. 17% is a fairly high BF, therefore you'd be know where near anorexia. If said bodyfat is correct, then yes you should consider cutting.

x2 for eating better tasting food.