I have been on this forum for quite a while but I was wondering if I could get some feed back on my current program to see if I can get any pointers.
I’m 24 and I used to work out quite a bit in highschool but have been slack due to work etc over the years.
I have gotten back into it with a vengence over the last 6 weeks and was wondering if I am on the right track.
I’m 5’11 and weigh about 180 pounds. I have fairly low bodyfat (couldn’t give an exact percentage but I can see my abs fairly clearly).
My typical diet is as follows:
Breakfast: 6 whole eggs scrambled in with broccoli and carrot, two slices of toast with peanut butter, a glass of orange juice, a glass of water and fish oil supplement.
Between Breakfast and 10:00ish I have about a handful of almonds.
10:00 Protein shake with low fat milk and high quality whey isolate.
Between 10:00 and lunch usually a few more almonds.
Lunch: turkey breast sandwhich on multi grain bread with lettuce, avocado, tomato and carrot.
Between lunch and three a few more almonds (they keep me feeling full and mean I never go more than an hour or so without munching on something)
3:00 another protein shake
After workout protein shake and maybe a couple of small tins of tuna.
Dinner usually chicken or steak and veggies and maybe a couple of beers (so shoot me I’m not gonna say no to a brew)
Occasionally I’ll have a couple more slices of peanut butter toast at around 8 or 9ish if I’ve done a big workout that day.
I do alternating 3 and 4 day splits.
- I do all excercises between 3-4 sets of 8 reps with enough weight to be really struggling but not at failure by the last rep.
Day 1 Chest:
- Bodyweight dips (still working up to weighted)
- Dumbell bench press
- cable flys
- incline bench
- uneven pushups on a medicine ball.
Day 2 Back:
- Wide grip pull ups (still trying to do a decent set of 3 x 10 but not too far off)
- Dead Lift
- Cable Rows
- weighted shrugs
Day 3 Legs:
- Squats (alternating weighted and single legged bodyweight)
- Leg press
- glute curls (don’t know what they’re called)
- Shoulder press
- Bicep curls
- Tricep pushdown
- Hammer curls
- Tricep Dips
- Seated Calf raises.
Anyways that’s all I can think of for now. Any criticism or help is greatly welcomed.