Workout regime Critique

[markelim]

Hey guys, i finally decided to get some advice on my new workout regiem iv'e been on for the last 2 weeks. Let me know if im on the right track please. Im 66kg and i’m bulking, or at least thats what i think i should be doing. Currently on the L/P/P/O split.

NUTRITION:
Calories - 2900
Carbs - 399g
Protein - 160g
Fat - 75g
----------------
LEG:
Squat
SL Deadlift
Lunges
Calf raises
Leg extension
----------------
PUSH:
Barbell Bench
Military Press
Incline Bench
Side lateral raise
Front lateral raises
Rear flys
Incline flys
BB Skull-crushers
Triceps cable pushdown
Overhead DB extension ?(triceps)

(If i have time)
DB Bench Press
Arnold Press
----------------
PULL:
T-Bar row
Pullups
Lat pulldown
1-hand Seated cable row
Facepull
Barbell bicep curl
BB Preacher curl
Hammer curl

[Agabekov]

definitely cut the volume on Push day, do you train muscles twice a week? if yes, then cut the volume leave 1 compund and 1 asscer. exercises per muscle group, if not leave it, looks fine to me + 110g? some ppl here might argue but you should be getting around 150g for your BW, also, I would cut fat down to 70 and add up more carbs

[FatRunner123]

definitely cut the volume on Push day, do you train muscles twice a week? if yes, then cut the volume leave 1 compund and 1 asscer. exercises per muscle group, if not leave it, looks fine to me + 110g? some ppl here might argue but you should be getting around 150g for your BW, also, I would cut fat down to 70 and add up more carbs

Ronnie Coleman much !!!1

[jtaylor2010]

If you're hitting each one 2x/week I'd say lower the volume on push and pull. Also I'd say more protein and fat, a little less carbs.

Protein and fat are essential. You'll need those for all sorts of things going on in your body. So make sure you have those first. Plus your body can use the fat for energy if it needs to and the difference will only be the difference in how much of the fat gram is used to convert fat to energy as opposed to converting carbs to energy.

[KarlKtd]

If you're hitting each one 2x/week I'd say lower the volume on push and pull. Also I'd say more protein and fat, a little less carbs.

Protein and fat are essential. You'll need those for all sorts of things going on in your body. So make sure you have those first. Plus your body can use the fat for energy if it needs to and the difference will only be the difference in how much of the fat gram is used to convert fat to energy as opposed to converting carbs to energy.

cosign you might accidently dirty bulk

[markelim]

definitely cut the volume on Push day, do you train muscles twice a week? if yes, then cut the volume leave 1 compund and 1 asscer. exercises per muscle group, if not leave it, looks fine to me + 110g? some ppl here might argue but you should be getting around 150g for your BW, also, I would cut fat down to 70 and add up more carbs

If you're hitting each one 2x/week I'd say lower the volume on push and pull. Also I'd say more protein and fat, a little less carbs.

Protein and fat are essential. You'll need those for all sorts of things going on in your body. So make sure you have those first. Plus your body can use the fat for energy if it needs to and the difference will only be the difference in how much of the fat gram is used to convert fat to energy as opposed to converting carbs to energy.

Yeah I'm about hitting each one probably twice a week. Felt the push day as a bit too much too but been trying to get my shoulders which have been lacking, i guess its just about being patient and not overexerting yourself.

For my macros, ill be honest, its fuking hard for me to hit those carbs, on a good day i can maybe get it up to 250 but 300+ seems ridiculous. Ill definitely up my protein since thats something id definitely be able to hit. For fats, what do you guys think about bumping it up to 100g ?

Im in the military so the food is needless to say terrible so iv'e opted for the vegetarian option which is mainly pure veggies and some sort of mock meat or tofu....

[Agabekov]

^^^

you are 145 lbs , 75g of fat is more than nough for you (but it also depends on your life-style, habbits and medical conditions) bt for a normal person 75g would work fine IMO. Protein will be good at 150-160g. Carbs are great for performance so i keep them high. Why you feel its hard man? if you cant hit the numbers throw in some cereals and chocolate milk for God's sake.

[KarlKtd]

agreed it should be easy and there are different outlets for macro fitting

[markelim]

^^^

you are 145 lbs , 75g of fat is more than nough for you (but it also depends on your life-style, habbits and medical conditions) bt for a normal person 75g would work fine IMO. Protein will be good at 150-160g. Carbs are great for performance so i keep them high. Why you feel its hard man? if you cant hit the numbers throw in some cereals and chocolate milk for God's sake.

Thanks for the advice, ill leave the fat as 75g. Will up my protein intake. Its hard as due to the fact im in the army, i don't really have the choice of choosing what i can eat or how much i can eat haha, i'm allergic to a ton of things such as nuts so if they decide to serve something i'm allergic to, its game over. Anyway, excuses, fuk that ill try and hit that 300g of carb mark haha.

[Agabekov]

good luck man

[markelim]

Just following up on this post guys, im currently bulking right now. My PRs are now progressing so im glad with that:

OHP: 25lbs per side
BB Bench:55lbs per side
Squat: 60lbs per side
Deadlift: 80lbs per side

My question is when should i stop bulking and proceed on with a cut. Been hearing about how people can loose track and be on a bulk forever. Right now im thinking of starting a cut when i hit 70kg ? im 68kg now. Do you think i should base whether i should cut on my weight on my PRs at the gym ?

appreciate the help and hope it doesn't sound too stupid

[teezlr]

Hey guys, i finally decided to get some advice on my new workout regiem iv'e been on for the last 2 weeks. Let me know if im on the right track please. Im 66kg and i’m bulking, or at least thats what i think i should be doing. Currently on the L/P/P/O split.

NUTRITION:
Calories - 2900
Carbs - 399g
Protein - 160g
Fat - 75g
----------------
LEG:
Squat
SL Deadlift
Lunges
Calf raises
Leg extension
----------------
PUSH:
Barbell Bench
Military Press
Incline Bench
Side lateral raise
Front lateral raises
Rear flys
Incline flys
BB Skull-crushers
Triceps cable pushdown
Overhead DB extension ?(triceps)

(If i have time)
DB Bench Press
Arnold Press
----------------
PULL:
T-Bar row
Pullups
Lat pulldown
1-hand Seated cable row
Facepull
Barbell bicep curl
BB Preacher curl
Hammer curl

Its easy to criticize someone's program but the main point here is... Are you getting stronger? Are you seeing results? If yes and yes, and you are happy with your program keep at it until you stop growing with this program.