Mass building and fat loss..new routine!

[NoNameNecessary]

Hey guys, I'm just wondering what you all think about this diet, and training routine. Previously, the 4 on 2 off has worked well for me, so now I am trying the 3 on 1 off, for about a month or two before basketball begins, than I will tweak my program slightly to fit in the workouts. My current diet, is around 2,500-3,000 calories a day with 275-300 grams of protein, 300-350 grams of carbohydrates, and less than 40 grams of fat a day. My workout program will be as follows:

Monday: Back/Bi

One Arm Cable Row 3x8
Deadlift 4x8
Pullup 3x8
Barbell Curl 2x8

Tuesday:Legs/Shoulders (Hams, Quads, Calves)

Leg Extension 3x8 (warm-up sets)
Squats 5x6-8
Leg Press 3x8
Calf Raise 5x8
DB Shoulder Press 3x8
Military Press 3x8
Shrugs 3x8

Wednesday: Chest/Tri

Bench Press 4x8
Incline Press 3x8
Machine Fly 3x8
Rope Extensions 3x8
Cable Straight Bar Pushdowns 3x8

Thursday: off
Friday:Back/Bi

Repeat
Saturday: Legs

repeat

Sunday: Chest/Tri

repeat..except chest exercises with DB's


My DIET will look like:

Meal 1:

½ cup oats w/ Splenda and Cinnamon
6 g fat
10 g protein
52 g carbs
280 calories


1 cup egg whites
0 g fat
2 g carbs
26 grams protein
121 calories

Meal 2:

2 cups Skim Milk
0 g fat
24 carbs
16 g protein
160 cals

2 scoops ON Whey
2 g fat
6 g carbs
48 g protein
240 cals

Add coffee beans and ice..blend.

Meal 3:

Kong Oat-Meal Replacement Bar
12 g fat
58 g carbs
30 g protein
460 cals

Chicken Breast
2 g fat
0 g carb
25 g protein
110 cals

Meal 4:

½ cup brown rice
1 g fat
33 carbs
4 g protein
150 calories

Chicken Breast
2 g fat
0 g carb
25 g protein
110 cals

4 sticks of celery (or other vegetable)
?

Meal 5 (Pre-WO)

1 Scoop Pinnacle Shredded Mass with 6-8 ounces of water
0 fat
2 carbs
1 protein
35 calories

4 slices wheat bread
4 g fat
56 carbs
12 protein
280 calories

Meal 6 (PWO Shake)

2 cups NF Milk
2 scoops ON Whey
Mixed Berries

Meal 7

Lean Beef, Fish, or Chicken
½ cup brown rice
small side salad

Meal 8 (Before Bed)

½ cup to 1 cup 1 % cottage cheese
1-2 g fat
3-6 g carbs
16-32 g protein
90-180 calories


Totals (Estimated):

Protein 271
Carbohydrates 317
Fats 38
Calories 2, 696

What do you all think? I will give positive reps for any good advice. Thank you all! I appreciate the time.

[RipStone]

Originally Posted by NoNameNecessary

Hey guys, I'm just wondering what you all think about this diet, and training routine. Previously, the 4 on 2 off has worked well for me, so now I am trying the 3 on 1 off, for about a month or two before basketball begins, than I will tweak my program slightly to fit in the workouts. My current diet, is around 2,500-3,000 calories a day with 275-300 grams of protein, 300-350 grams of carbohydrates, and less than 40 grams of fat a day. My workout program will be as follows:

Monday: Back/Bi

One Arm Cable Row 3x8
Deadlift 4x8
Pullup 3x8
Barbell Curl 2x8

DO DEADLIFTS AND PULLUPS BEFORE CABLE ROWS CUS THEY ARE BOTH HARDER LIFTS THAT TAKE UP MORE ENERGY.

Tuesday:Legs/Shoulders (Hams, Quads, Calves)

Leg Extension 3x8 (warm-up sets)
Squats 5x6-8
Leg Press 3x8
Calf Raise 5x8
DB Shoulder Press 3x8
Military Press 3x8
Shrugs 3x8

NEED SOME HAMSTRING WORK. ADD STIFF-LEGGED DEADLIFTS, GLUTE-HAM RAISES, GOOD MORNINGS, ETC. ALSO, I DONT THINK YOU NEED ALL THOSE EXSTENSIONS SETS FOR WARM UP. INSTEAD, DO SQUATS FOR WARMUPS BUT WITH A LIGHT WEIGHT.

Wednesday: Chest/Tri

Bench Press 4x8
Incline Press 3x8
Machine Fly 3x8
Rope Extensions 3x8
Cable Straight Bar Pushdowns 3x8

LOSE THE FLYS AND OPT FOR A COMPOUND LIFT THAT WILL WORK BOTH TRICEPS AND CHEST HARD....CHEST DIPS OR CLOSE-GRIP BENCH PRESS.

Thursday: off
Friday:Back/Bi

Repeat
Saturday: Legs

repeat

Sunday: Chest/Tri

repeat..except chest exercises with DB's

ALSO, WORKING OUT SO OFTEN CAN LEAD TO BURNING OUT IF YOU ARE NOT CAREFUL. JUST A FAIR WARNING.


My DIET will look like:

Meal 1:

½ cup oats w/ Splenda and Cinnamon
6 g fat
10 g protein
52 g carbs
280 calories

HOW IS 1/2 CUP OF OATS 280 CALS? 1/2 CUP OF OATS IS 150 CALS....YOU COULD BE USING DIFFERENT OATS THOUGH.


1 cup egg whites
0 g fat
2 g carbs
26 grams protein
121 calories

Meal 2:

2 cups Skim Milk
0 g fat
24 carbs
16 g protein
160 cals

2 scoops ON Whey
2 g fat
6 g carbs
48 g protein
240 cals

Add coffee beans and ice..blend.

ADD A PIECE OF FRUIT HERE TOO

Meal 3:

Kong Oat-Meal Replacement Bar
12 g fat
58 g carbs
30 g protein
460 cals

LOSE THE KONG BAR. ITS REALLY NOTHING MORE THAN A CANDY BAR WITH ADDED PROTEIN. INSTEAD, MAKE A HOMEMADE PROTEIN BAR.

Chicken Breast
2 g fat
0 g carb
25 g protein
110 cals

Meal 4:

½ cup brown rice
1 g fat
33 carbs
4 g protein
150 calories

Chicken Breast
2 g fat
0 g carb
25 g protein
110 cals

4 sticks of celery (or other vegetable)

?

ADD SOME HEALTHY FATS HERE. YOUR DIET IS PRETTY LOW ON FAT. 20-30% OF YOUR TOTAL CALS SHOULD BE FROM FAT.

Meal 5 (Pre-WO)

1 Scoop Pinnacle Shredded Mass with 6-8 ounces of water
0 fat
2 carbs
1 protein
35 calories

4 slices wheat bread
4 g fat
56 carbs
12 protein
280 calories

ADD SOME PROTEIN PRE-WO. CHICKEN WOULD WORK.

Meal 6 (PWO Shake)

2 cups NF Milk
2 scoops ON Whey
Mixed Berries

YOU NEED MORE CARBS PWO. ADD SOME OATS TO THIS SHAKE. AIM FOR A 2:1 CARBS TO PROTEIN RATIO. CARBS ARE MUCH MORE IMPOTRANT THAN PROTEIN PWO.

Meal 7

Lean Beef, Fish, or Chicken
½ cup brown rice
small side salad

ADD SOME FATS.

Meal 8 (Before Bed)

½ cup to 1 cup 1 % cottage cheese
1-2 g fat
3-6 g carbs
16-32 g protein
90-180 calories

ADD SOME FATS.

Totals (Estimated):

Protein 271
Carbohydrates 317
Fats 38
Calories 2, 696

What do you all think? I will give positive reps for any good advice. Thank you all! I appreciate the time.

lots of comments in the quote

[NoNameNecessary]

Hey man thanks for all the advice. Do you have any recipes for a homemade protein bar?

[RipStone]

Originally Posted by NoNameNecessary

Hey man thanks for all the advice. Do you have any recipes for a homemade protein bar?

there are my personal favorate(i omit the banana chips)...

http://people.smu.edu/jowillia/recip...anana_bars.htm

there is a huge thread in the nurtrition section with homemade protein bar recipies too.

[NoNameNecessary]

Thanks man...so here's what I'll do..I'll do what you said on the exercises, and add a banana too my morning shake, and chicken, or maybe tuna, Pre-WO. I'm not sure where my good fats should be coming from. I'm thinking of getting a coconut oil, and some flax seed. Would that be good enough, or should more be added? Maybe from a healty source, like nuts (mixed in with the cottage cheese)?Or a half serving of Muscle Milk (have it from my bulk cycle)?

[RipStone]

Originally Posted by NoNameNecessary

Thanks man...so here's what I'll do..I'll do what you said on the exercises, and add a banana too my morning shake, and chicken, or maybe tuna, Pre-WO. I'm not sure where my good fats should be coming from. I'm thinking of getting a coconut oil, and some flax seed. Would that be good enough, or should more be added? Maybe from a healty source, like nuts (mixed in with the cottage cheese)?Or a half serving of Muscle Milk (have it from my bulk cycle)?

All good sources of fats^^.

For fats, I use natural peanut and almond butter, raw almonds, walnuts, and pistachos, fish oil caps, flax seeds and ground flax meal(in cooking), oilve oil, egg yolks(in moderation). Also, there are lots of healthy fats in oats and I eat plenty of those