Supplements, Workout and Nutrition!

Ergogenics · 06-19-2007, 08:56 AM

Supplements
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Holland & Barrett - Vitamin B12
Holland & Barrett - Vitamin E
Holland & Barrett - Vitamin C
Holland & Barrett - Cod Liver Oil
Holland & Barrett - Soy Lecithin
Boots - Iron
Optimum Nutrition Whey Protein (5lb tub)
MyProtein - Whey Concentrate 80 (10lb tub)
MyProtine - Liquid Egg Whites
Designer Supplements Basic Cuts (2 bottles)
MyProtein - L-Glutamine (100G poured it all in the ON whey protein tub!)
My Protein - Taurin (100G poured it all in the ON whey protein tub!)

Sample Diet
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7:00 AM
--
Holland & Barrett - Vitamin B12
Holland & Barrett - Vitamin E
Holland & Barrett - Vitamin C

7:30 AM
--
Holland & Barrett - Cod Liver Oil
Holland & Barrett - Soy Lecithin
Boots - Iron
1 Scoop Of Optimum Nutrition Whey Protein mixed with Semi Skimmed Milk
4 Liquid Egg Whites with 1 table spoon of honey and semi skimmed Milk
1 X Banana

10:00 AM
--
Scrambled Egg Sandwitch with 2 slices of bread
1 X Banana

12:30
--
Steamed Chicken Breast with potatoes (medium portion)

3:30
--
1 Scoop Of Optimum Nutrition Whey Protein mixed with Semi Skimmed Milk

5:30
--
Steamed Chicken Breast with potatoes (medium portion)

6:30
--
GYM

8:30
--
Steamed Chicken Breast with potatoes (medium portion) or 2 Scoops of whey protein

** IM NOT SURE WHEN TO TAKE DESIGNER SUPPLEMENTS BASIC CUTS DURING THE DAY ANY HELP WOULD BE GREAT! **

Workout
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Day 1 - Back + Tricep
--
One-Arm Dumbbell Row (Compound: Main Muscle Worked: Middle Back, Other Muscles Worked: Biceps, Lats)
Seated Cable Rows (Compound: Main Muscle Worked: Middle Back, Other Muscles Worked: Biceps, Lower Back, Lats)
Wide-Grip Lat Pulldown (compound: Main Muscle Worked: Lats, Other Muscles Worked: Biceps, Middle Back)
Stiff-Legged Barbell Deadlift (Compound: Main Muscle Worked: Lower Back, Other Muscles Worked: Hamstrings, Calves)

Bench Dips (Compound: Main Muscle Worked: Triceps, Other Muscles Worked: Chest)
Close-Grip Bench Press (Compound: Main Muscle Worked: Triceps, Other Muscles Worked: Chest)

Muscles worked: Middle back, bicep, lats, triceps, chest, lower back, hamstrings

Day 2 - Off - 20 Minutes running, 20 minutes cycling, 20 minutes on the cross trainer
--

Day 3 - Chest + Bicep
--
Incline Bench Press (Compound: Main Muscle Worked: Chest, Other Muscles Worked: Triceps, Shoulders)
Dumbbell Bench Press (Compound: Main Muscle Worked: Chest, Other Muscles Worked: Triceps, Shoulders)
Dumbbell Flyes (Compound: Main Muscle Worked: Chest, Other Muscles Worked: Triceps, Shoulders)
Bent-Arm Dumbbell Pullover (Compound: Main Muscle Worked: Chest, Other Muscles Worked: Triceps, Shoulders, Lats)

Alternate Incline Dumbbell Curl (Isolation: Main Msucle Worked: Biceps)
Barbell Curl (Isolation: Main Muscle Worked: Biceps)

Muscles worked: Bicep, Chest, Triceps, Shoulders, Lats

Day 4 - Off - 20 Minutes running, 20 minutes cycling, 20 minutes on the cross trainer
--

Day 5 - Shoulders + Traps
--
Arnold Dumbbell Press (Compound: Main Muscle Worked: Shoulders, Other Muscles Worked: Triceps)
Seated Dumbbell Press (Compound: Main Muscle Worked: Shoulders, Other Muscles Worked: Triceps)
Side Lateral Raise (Isolation: Main Muscle Worked: Shoulders)
Seated Bent Over Rear Delt Raise (Isolation: Main Muscle Worked: Shoulders)

Smith Machine Shrug (Isolation: Main Muscle Worked: Traps)
Upright Cable Row (Compound: Main Muscle Worked: Traps, Other Muscles Worked: Shoulders)

Muscles Worked: Shoulders, Triceps, Traps

Day 6 - Off - 20 Minutes running, 20 minutes cycling, 20 minutes on the cross trainer
--

Day 7 - Legs
--
Seated Leg Curl (Isolation: Main Muscle Worked: Hamstrings)
Leg Press (Compound: Main Muscle Worked: Quadriceps, Other Muscles Worked: Hamstrings, Calves)
Leg Extension (Isolation: Main Muscle Worked: Quadriceps)
Standing Calf Raises (Smith Machine) (Isolation: Main Muscle Worked: Calves)

Muscles Worked: Hamstring, Quadriceps, Calves

Bigger muscles such as chest and back will be done at 3 sets smaller muscles such as biceps, triceps and traps will be done between 4-5 sets.

Please tell me what you think of my layout, as iv tried to do many routines which are already out there such as animal pack and lee hayward
but as soon as i post them people just say i dont recommend this routine the creaters are on roids etc.
My aim is actually to loose some bodyfat hence the cardio and gain size/strength. I think my diets ok, the only thing it maybe lacking
would be carbs im not sure! Any advices is appereciated.

Forgive me for the poor spelling!

Will also try and do cardio on weight days about around 6:00 AM! Thats if i managed to get up.
Im 18 years old, 5'8 and around 95KG. Been training for over a year now, recently started
to take it very seriously!