Here's my work out and diet, I feel like its to much and to little.

[HIGHDOLLAD]

Well here's my work out and diet, I feel like im eatting to much and not training enough. I think im taking to much protein and calories for my size is that possible? My goal is to put on as much muscle as possible.Please tell me if i should change anything.


Weeks 1-7

Chest (11 sets)
Barbell bench press 4 sets
Incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell flyes 2 sets


Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlifts 4-5 sets


Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets

Shoulders (12-14 sets)
Barbell shoulder press 4 sets
Arnold presses 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets

Biceps (8 sets)
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets

Triceps (10-12 sets)
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse pressdown 2-4 sets

weeks 8-12

Barbell Preacher curl (don't use EZ curl bar) 3 sets
Reverse preacher curl (EZ curl bar) 3 sets
1 arm dumbbell preacher curl 2-3 sets

Triceps:
Incline close-grip bench press 4 sets
Seated overhead tri ext 4 sets
reverse overhead tri ext 4 sets (awkward, but effective)

Legs:
Squats 5 sets 8 reps or less increase weight on each set
Hack squats 3 sets 8 or less feet close together and pointing out
Leg curls 3 sets 8, 6, 4

Chest:
Barbell bench press 3 sets
Incline barbell bench press 3 sets
Decline barbell bench press 3 sets
Incline dumbbell flyes 2 sets

Back:
Chins 30 reps total
Barbell rows 4 sets (try doing some with palms facing away)
Deadlifts 4 sets

Shoulders:
Barbell shoulder press 3 sets
Arnold presses 3 sets
Upright rows 3 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets

The diet

Meal 1 7:30
2 cups of whole milk
1 Big 100 bar

Meal 2 9:30
Tuna sandwich

Meal 3 12:00 (Mc D's)
2 plan chicken breast
2 side salads
1 parfait

Meal 4 3:00 (pre workout)
Protein shake

4:00 lift

Meal 5 5:00 (post workout)
protein shake

Meal 6 6:30 -7:00
10oz steak or chicken breast
2 cups of brown rice
1 cup of veggies

Meal 7 9:30- 10:00
2 cups whole milk
sausage and egg sandwich

[LovelyDee]

I've been reading about protein intake for myself... according to Muscle & Fitness as a minimum take in 1 - 1.5 grams of protein per pound (of your bodyweight)... I eat 150-200 grams minimum per day (I weight 147 today). I don't know if its different for men and women though... the mag I read was for women. See if there is something on their website.

[thereaperman]

What's the split? What days do you work each muscle on?

[HIGHDOLLAD]

I'm taking in close to 3500 calories a day. In the order its in monday-sat. Sunday off

[Lateralus00]

I notice you deadlift then squat, not sure how accurate but ive always been told to not do them on consecutive days.

Ever think about condensing into less days?

Even do a split to give your body the chance to rest.

Some people can do 6 days I couldn't I got terrible gains when I did and went down to 4 days and for me it works. Everyone is different though.

Finding your sweet spot with calories just takes time. Shoot for 1-2lbs a week as a guide is what i've been taught. The above poster is right about protein, 1-1.5g per llb of body weight. I weight 170lbs I take in on average 200+ per day more on days I workout.

[tsauder]

Some very simple observations:

- at your weight of 157, 3500 calories is too much. I'd aim for no more than 3000 and if you see yourself gaining too much fat then back it off a bit.
- replace every 2 set exercise with at least 3 sets. 2 sets is not enough. I am tempted to suggest 4-5 sets as that is what really worked for me, but experiment.
- keep your shoulder exercises to 3-4 max (5 is too much considering that chest also works the delts)
- focus on getting at least 160g protein per day

[HIGHDOLLAD]

I've changed my work out does this one look better?

Monday: Shoulders, Triceps
Tuesday: Back, Traps
Wednesday: OFF
Thursday: Legs
Friday: Chest, Biceps
Saturday: OFF
Sunday: OFF
Monday - Day 1

Shoulders Sets & Reps
Clean and Press 1x12*, 1x8*, 1x6
Seated Shoulder Press (d.bell) 1x10*, 1x6, 1x4
Cable Lateral Raises 1x10*, 1x8, 1x8

Triceps Sets & Reps
Triceps Pressdowns (v-bar) 1x25*, 1x12*, 1x10
Skull Crushers 1x10*, 1x6, 1x4
Tricep Extensions 1x12, 1x10, 1x10


Tuesday - Day 2

Back Sets & Reps
Deadlifts 1x10*, 1x8*, 1x6
T-Bar Rows 1x12*, 1x10*, 1x8
Bent Rows 1x12*, 1x10*, 1x8


Traps Sets & Reps
D. Bell Shrugs 1x12-15*, 1x 10*, 1x6
Behind Back B. Bell Shrugs 1x12*, 1x8, 1x8


Thursday - Day 4

NOTE: 5 minutes of light cardio before hand to warm up knees.

Legs Sets & Reps
Leg Extensions 1x25*, 1x15*, 1x12*
Stiff Legged Deadlifts 1x15*, 1x12*, 1x10
Squats 1x12*, 1x10*, 1x6, 1x4
Leg Presses 1x12*, 1x10*, 1x8, 1x8
Leg Extensions 1x8, 1x8, 1x8
Hamstring Machine Curls 1x12*, 1x10, 1x10
Calf Raises 1x15*, 1x10, 1x10, 1x10


Friday - Day 5

Chest Sets & Reps
Incline Bench Press 1x15*, 1x10, 1x8
Flat Bench Press 1x12*, 1x8, 1x6
D. Bell Flyes 1x12*, 1x8, 1x6


Biceps Sets & Reps
Seated D. Bell Curls 1x15*, 1x12, 1x10, 1x8
Standing B. Bell Curls 1x12, 1x8, 1x6

[03SVTCobra]

1 to 1.5 grams of protein per pound of FULL body weight is too much and can turn to fat stores.

I think the most well gegarded (and best) reccomendation for protein intake is 1 gram per pound of LEAN body weight... or 1.5-2 grams per kg of lean body weight.

For example I'm at 214, trying to build muscle, and lose fat, so I take 214 x 20% body fat, = 43 (roughtly) 214-43 = 171, so I shoot for 150-180 grams of protein per day. I try to make sure 50-75% of that is protein from foods while only 25-50% comes from my pre and post workout protein shakes.

[Kyle.Lgk]

I shoot for...
~1-1.5g of Protein per lb of BW
~.5g of Fat per lb of BW
I fill the rest of the calories with carbs, usually 300-400g
My calories each day depend on exercise/rest
I eat above maintenance in the winter, at or below in the summer