Help Please

[apope28]

I need help adding in Whey Protein and Vitamins. Im also 5'5 130pounds. Looking to lose weight, tone up and compete in a competition at the end of this year. Any other advice about this meal plan and workout plan will be greatly appreciated! Thanks so much! Ashton.. if you need more information you can shoot me an email at (ashton_pope_21@yahoo.com)

SCHEDULE:
Monday - Legs (no cardio)
Tuesday - Shoulders + cardio

Wednesday - Cardio

Thursday - Back + cardio

Friday - Arms + cardio

Saturday – Chest + Cardio
Sunday - REST

Abs:
30 leg lifts, 30 medicine ball sit-ups, 30 crunches, plank for as long as you can.. repeat this until failure.

LEG DAY:
Warm-up:
4x20 Leg extensions (light weight, just to get a pump in your quads)
Superset #1:
4x15 Leg Extensions
4x15 Narrow stance squats with dumbbells
Superset #2:
4x15 Leg press
4x15 Stiff-leg deadliest
Superset #3:
4x15 Hamstring curls
Walking lunges with dumbbells (20 each leg)
Superset #4:
4x15 each leg Bench step-ups with dumbbells
4x30 calf raises with dumbbells
SHOULDER DAY:
Superset #1:
4x15 Front raise with dumbbells (natural grip)
4x15 Side Lateral Raise
Superset #2:
4x15 Reverse PecDec Flies
4x15 Upright Barbell Row
Superset #3:
4x15 Rear delt flies (with dumbbells)
4x15 Shoulder press (with dumbbells)

BACK DAY:
Superset #1:
4x12 Wide Grip Lat Pulldowns
4x12 Narrow Grip Pulldowns
Superset #2:
4x12 (each arm) One Arm Dumbbell Row (same side = one knee and one hand on the bench)
4x12 Seated Cable Rows
Superset #3:
4x15 Lower Back Hyperextensions
4x12 Reverse Grip Bent Over Rows

ARM DAY:
Superset #1:
3x12 Standing Biceps Cable Curl
3x12 Rope Tricep Push-Down
Superset #2:
4x12 Seated Alternating Dumbbell Curls
4x12 Skull Crushers
Superset #4:
3x12 Hammer Curls w/ a dropset after each set
3x12 Tricep Dumbbell kickbacks w/a dropset after each set

CHEST DAY:
4x15 Dumbbell bench press
4x15 Incline barbell bench press
4x15 Pec Dec Flies
4x15 Cable Cross Overs
4x as many push ups as you can do

MEAL PLAN:
Breakfast -
1/2 cup old-fashioned oatmeal + 1 whole egg + 3 egg whites

Snack 1-
1/2 serving nuts+ small serving fruit

Lunch -
4 ounces of chicken + 1 serving fibrous veggies + 1/2 cup brown rice (or 1 slice whole wheat bread)

Snack 2-
1/2 serving nuts+ small serving fruit

Dinner -
4 ounces of chicken or fish + 1 serving fibrous veggies

[andrerox80]

see the sticking on calculating cals and macro's in the nutrition section and the one on training prgm basics in the training secion. need serious help. if serious abt competing, hire a coach. if you want an online coach, hire kimm4.

[thepowerwithin]

What Andrerox said. Take time and read the stickies and other threads and/or hire a trainer. Your program is subpar and total overkill. It's not very efficient with an arm day and a shoulder day, and looks to me like too much volume. Your diet sounds a bit boring, which is totally not necessary. What matter is calories and secondly macros.

You don't need whey and vitamins are a personal choice.

Good luck.