What am i doing wrong?

[PreludePhil]

Hello, ive been on here for awile and try to research alot before posting but i just wanted to post my routine and see what other thought.Im 5'9" 222 lbs and i would like to get to about 190-200lbs and have some decent definition.Heres my routine,please tell me what im doing wrong if anything up to this point.

Monday: 15 mins cardio
Chest/Triceps, 1 hour
10 mins cardio

Tuesday: 15 mins cardio
Biceps,hour
10 mins cardio

Wensday: Off day

Thursday: 15 mins cardio
Legs, hour
10 mins cardio

Friday:15 mins cardio
Shoulders, 45mins
10 mins cardio


My eating schedule is as follows:

Mourning: ON whey protein shake
Lunch: ON shake,Animal pak,banana,starkist tuna pack,cottage cheese
Pre-workout: Quaker granola bar or somthing small
Post workout: Chicken breast with ON Protein shake or 5 eggs with a protein shake

Late night snack: Honey bunches of oats cereal.

My macro% is pretty much 50(carbs),30(Protein),20(fat) based off my "lose it" Ipod program

Ok, lets hear it......Thanks is advance

[Trailer Boy]

You need to post up your routines, how many exercises, what volume etc. Are you logging your lifts and addind weight everytime?

First thoughts, how many calories are you taking in and a devoting a whole day if 1h biceps is a waste if time!

[FrazerPrescott]

^^this^^ your biceps are like the smallest muscle yet your spending an hour on them and only an hour on your chest and tris im guessing that is split to 45 mins chest 15 mins tris?? Y not do back and bis for 1 hour. 45mins back 15 mins bis. with no back ul find quite quickly you will get a hunch. careful not to eat too little or you will find that you will loose weight but it wont b the weight you want to loose more than likely it will prodominantly be muscle. what is the time between your meals because it seems like you may be leaving quite a gap??

[PreludePhil]

ok my program is as follows....

Monday...
15 min cardio
Bench Press 3 x10 adding weight each set
Dumbell incline 3x10
Decline close grip 3/10
Dips 3x10
Cable triceps pushdown 3x10
10 min cardio

Tuesday...
15 mins cardio
Chinup 3x10
barbell bent over row 3x10
lat pulldown 3x10
seated preacher curl 3x10
dumbell biceps curl 3x10
10 mins cardio

Wensday ....off

Thursday...
15 mins cardio
Squats 3x10
cable leg ext 3x10
machine leg press 3x10
machine leg curl 3x10
calf raise 3x10

Friday...
15 mins cardio
Military press 3x10
cable side lateral raise 3x10
shrugs 3x10
machine rear raise 3x10


Im eating breakfast at 8am ,lunch at 12pm snack pre workout at 5pm,dinner at 8pm

[sparkant]

Hello, ive been on here for awile and try to research alot before posting but i just wanted to post my routine and see what other thought.Im 5'9" 222 lbs and i would like to get to about 190-200lbs and have some decent definition.Heres my routine,please tell me what im doing wrong if anything up to this point.

Monday: 15 mins cardio
Chest/Triceps, 1 hour
10 mins cardio

Tuesday: 15 mins cardio
Biceps,hour
10 mins cardio

Wensday: Off day

Thursday: 15 mins cardio
Legs, hour
10 mins cardio

Friday:15 mins cardio
Shoulders, 45mins
10 mins cardio


My eating schedule is as follows:

Mourning: ON whey protein shake
Lunch: ON shake,Animal pak,banana,starkist tuna pack,cottage cheese
Pre-workout: Quaker granola bar or somthing small
Post workout: Chicken breast with ON Protein shake or 5 eggs with a protein shake

Late night snack: Honey bunches of oats cereal.

My macro% is pretty much 50(carbs),30(Protein),20(fat) based off my "lose it" Ipod program

Ok, lets hear it......Thanks is advance

spread your meals out more, have your shakes in between your meals

[AzUCork]

Yor diet and eating schedule looks pretty messed up to me.

Try to get 6 meals / day - reduce the size so they fit your calorie goals.
Split them into:
Breakfast: some clean carbs like oats, add some whey if you want to
extra 1: wholemeal bread with fish / chicken or something like that
Lunch: Rice / Pasta with Chicken / Fish / red meat and Veggies
extra 2: Fruit
Diner: Salad with Fish / Chicken or Eggs (Try to leave carbs out, try to add Flax Seed Oil)
extra 3: Casein / Multi Component Shake for the night

After your workout you want a Shake (after workout - before a shower) consisting of Whey and Glucose / Dextrose or Oligosacharose (like Maltodextrin) to give your muscles something to grow on. - You want to have that regardless of the rest of your eating schedule!

Drink enough - something a lot of trainees miss out on - calculate about 1 liter per 20kg bodyweight for a day.

And if you want to get your body to attack your reserves stop carb intake 4h before bedtime.

[PreludePhil]

I like my workout program,but like was said before maybe i need to tweek a few things.I just got a copy of P90x so i think ill try there eating schedule and maybe through in the Ab Ripper x every day and see how that works.

[thouomega]

3x10 is generally a bad rep scheme unless using in a final isolation excersise to push muscles to failure. Imo, I would stick to rep schemes that come to be a multiple of low to mid 20s ie; 6x4(24) 5x5(25) 4x6-7(24,28) etc. 3x10 (30) from a cold star is just a bad rep amount for your goals as its not really prone to triggering hyperlasia or hypertrophy.


Just my two cents though, bro.

[PreludePhil]

I appreciate all the info guys.