T Nation

Diet/Workout Critique

This is my first post as I’m new to the site. I’d like some feedback on a diet plan I just started. I’m 35, 5’10, 155lbs, Bodyfat around 10%… I workout 4x’s a week with a upper/lower split. I have visible abs, but stubborn lower body fat. I know how to lose it going on a keto diet, but lose muscle/strength during. I don’t do any physical activity and sit down at a desk all day long. I do walk the dog in the mornings on the weekends and off day 3x/week, but thats it. I’m looking to add a little size, while staying lean. I just started this week and feel good. I wanted to get some advice on my diet and workout routine. Any feedback would be great.


7am 1/2 cup oatmeal, 1/2 banana, berries, and 30 raw almonds
8am BCAA’s Creatine
9am workout
10am 25g egg whites 1/2 banana, berries BCAA’s, Creatine
11am 1 turkey patty, 3 eggs, broccoli, 1oz of cheese, 1/2 cup oatmeal, 1tbsp Olive oil
3pm spinach salad, 1 tin of tuna, cucumber, small avocado, broccoli, onions, tbsp olive oil
5pm BCAA’s
7pm 6oz chicken breast, onions, broccoli, 1oz of cheese, tbsp olive oil
9pm BCAA’s
10pm 1/2 cup of cottage cheese mixed with berries, 1/2 cup of raw peanuts, 2 hard boiled eggs.

Workout Upper/lower split 4x/week (2min rest)
+5 every set
Mon -
Bench Press - 1x10, 1x8, 1x6, 1x4 (+5lbs each set) Just did
Weighted Pull ups - 1x10,1x8,1x6
Standing OverHead Press - 1x10,1x8,1x6
BB Rows - 1x10,1x8,1x6
Weighted Chin-ups (palms facing me) supersetted with Weighted bar dips (emphasis on tri’s) 1x10, 1x8

Wed -
Squats 1x12,1x10,1x8,1x6,1x4
Stiff leg deadlifts - 1x12,1x10,1x8
Barbell lunges - 1x12,1x10,1x8
Barbell calf raises 1x15,1x12,1x10
Ab circuit 2x - hanging leg raises, hanging knee raises, one-leg alternate knee raise, power wheel roll out, 1:30min plank.

Incline Bench - 1x10,1x8,1x6,1x4
Pull ups 1x10,1x8,1x6
Overhead press - 1x10,1x8,1x6
V-bar rows - 1x10,1x8,1x6
chins+dips superset 1x10,1x8

Fri - repeat legs/abs