T Nation

New Member - Feeback Needed

Hi all,

Firstly let me say hi cos I’ve only recently found the site and just joined the forum. I’ve been reading the site for about a week now and thought its about time to ask for opinions on my routine etc as any help/assistance would be much appreciated.

I’ve been training for about a year now. If feel as I am in ok shape, im not fat and have some definition, but after reading and viewing pics on the site im really motivated to building some bulk and getting bigger.

Bit of background info about me:

Im a 27 year old male
height 6"2
weight 85kg (187lbs)

I dont have any pics to post (would probably get laughed at anyway) but to give you an idea of what im lifting, my bench press is 100kg (220lbs) for a rep of 10.

As for my routine well here is it:

Monday - Chest and Triceps
Tuesday - Arms and Legs
Wednesday - Shoulders and back
Thursday - Swim
Friday - Day off

Once I have done the 5 day routine I carry on again from Saturday doing chest and tri etc.

The exercises I perform for each muscle group are

Chest - Bench Press, Inclined Bench, Declined Bench, Flys, Dips

Triceps - I use the pully machine to do pull downs

Arms - standing dumbbell curls, concentration curls, seated dumbbell curls, preacher curls

Legs - Squats, Hamstrings, Quads, Calf raises

Shoulders - Press, side raises, front raises, shrugs

Back - row machine, pull ups, reverse flys, deadlift

I usually work out by doing reps of 10,8,6 with increasing weights.

Diet

My diet is pretty good, at least I think it is. An average day is as follows

Breakfast: cereal/porridge
Mid Morning snack - rice cake with low fat cheese
Lunch - Jacket Potato, fruit
Afternoon snack - rice cake with low fat cheese
Evening Meal - pork chop, boiled potatoes, salad

Supplements

I take 2 shakes of cyclone per day, one in the morning and one pre work out which is usually about 8 o’clock in the evening due to work commitments. I have a protein shake straight after work out.

I therefore get 60g of protein and 10g of creatine per day from the cyclone. The protein shake gives me another 82g of protein straight after work out.

Sorry if this has been a little bit long winded but I thought the more info I put the more you guys could help me.

Any advice on what imp doing well/wrong would be gratefully appreciate.

Cheers all and look forward to speaking to you guys in the future

This is where you lost me. I smell trolling :open_mouth:

[quote]gazza123 wrote:

Any advice on what imp doing well/wrong would be gratefully appreciate.

[/quote]

All look’s good to me, though you have more experience then me I would bet, only thing I noticed was the cereal.

I was under the impression that cereal was full of processed sugars? Otherwise seems like a sound plan to me.

[quote]Kataklysm wrote:

Breakfast: cereal/porridge
Mid Morning snack - rice cake with low fat cheese
Lunch - Jacket Potato, fruit
Afternoon snack - rice cake with low fat cheese
Evening Meal - pork chop, boiled potatoes, salad

This is where you lost me. I smell trolling :open_mouth: [/quote]

Might just be me, but isn’t that a lot to write for the sake of trolling?

[quote]RebornTN wrote:
Kataklysm wrote:

Breakfast: cereal/porridge
Mid Morning snack - rice cake with low fat cheese
Lunch - Jacket Potato, fruit
Afternoon snack - rice cake with low fat cheese
Evening Meal - pork chop, boiled potatoes, salad

This is where you lost me. I smell trolling :open_mouth:

Might just be me, but isn’t that a lot to write for the sake of trolling? [/quote]

I’ve seen better tailored troll posts, namely on the RMP forums. You’re right maybe it’s not, it just kind of ringed the bell that this guy seemingly has decent knowledge of proper training, yet eats really bad.

[quote]Kataklysm wrote:
RebornTN wrote:
Kataklysm wrote:

Breakfast: cereal/porridge
Mid Morning snack - rice cake with low fat cheese
Lunch - Jacket Potato, fruit
Afternoon snack - rice cake with low fat cheese
Evening Meal - pork chop, boiled potatoes, salad

This is where you lost me. I smell trolling :open_mouth:

Might just be me, but isn’t that a lot to write for the sake of trolling?

I’ve seen better tailored troll posts, namely on the RMP forums. You’re right maybe it’s not, it just kind of ringed the bell that this guy seemingly has decent knowledge of proper training, yet eats really bad. [/quote]

OT, but is your name from the Canadian Death metal band?

[quote]Rattler wrote:
Kataklysm wrote:
RebornTN wrote:
Kataklysm wrote:

Breakfast: cereal/porridge
Mid Morning snack - rice cake with low fat cheese
Lunch - Jacket Potato, fruit
Afternoon snack - rice cake with low fat cheese
Evening Meal - pork chop, boiled potatoes, salad

This is where you lost me. I smell trolling :open_mouth:

Might just be me, but isn’t that a lot to write for the sake of trolling?

I’ve seen better tailored troll posts, namely on the RMP forums. You’re right maybe it’s not, it just kind of ringed the bell that this guy seemingly has decent knowledge of proper training, yet eats really bad.

OT, but is your name from the Canadian Death metal band?[/quote]

Don’t know, the group is decent but I picked my user name just off the top of my head. But yeah, I guess it could be from them :open_mouth:

[quote]Kataklysm wrote:
Rattler wrote:
Kataklysm wrote:
RebornTN wrote:
Kataklysm wrote:

Breakfast: cereal/porridge
Mid Morning snack - rice cake with low fat cheese
Lunch - Jacket Potato, fruit
Afternoon snack - rice cake with low fat cheese
Evening Meal - pork chop, boiled potatoes, salad

This is where you lost me. I smell trolling :open_mouth:

Might just be me, but isn’t that a lot to write for the sake of trolling?

I’ve seen better tailored troll posts, namely on the RMP forums. You’re right maybe it’s not, it just kind of ringed the bell that this guy seemingly has decent knowledge of proper training, yet eats really bad.

OT, but is your name from the Canadian Death metal band?

Don’t know, the group is decent but I picked my user name just off the top of my head. But yeah, I guess it could be from them :O[/quote]

Hah, nice. To add to that, that was my 666 post. Funny how it happened to be about death metal.

I really am spawn of satan :frowning:

/end hijack

[quote]Kataklysm wrote:
RebornTN wrote:
Kataklysm wrote:

Breakfast: cereal/porridge
Mid Morning snack - rice cake with low fat cheese
Lunch - Jacket Potato, fruit
Afternoon snack - rice cake with low fat cheese
Evening Meal - pork chop, boiled potatoes, salad

This is where you lost me. I smell trolling :open_mouth:

Might just be me, but isn’t that a lot to write for the sake of trolling?

I’ve seen better tailored troll posts, namely on the RMP forums. You’re right maybe it’s not, it just kind of ringed the bell that this guy seemingly has decent knowledge of proper training, yet eats really bad. [/quote]

So was I right about the cereal being a bad choice?

[quote]Rattler wrote:
Kataklysm wrote:
Rattler wrote:
Kataklysm wrote:
RebornTN wrote:
Kataklysm wrote:

Hah, nice. To add to that, that was my 666 post. Funny how it happened to be about death metal.

I really am spawn of satan :frowning:

/end hijack[/quote]

Just wonder if you guy’s could clear up what an OT was for me. I believe that OP is original poster, but not quite sure about an OT.

[quote]RebornTN wrote:
Rattler wrote:
Kataklysm wrote:
Rattler wrote:
Kataklysm wrote:
RebornTN wrote:
Kataklysm wrote:

Hah, nice. To add to that, that was my 666 post. Funny how it happened to be about death metal.

I really am spawn of satan :frowning:

/end hijack

Just wonder if you guy’s could clear up what an OT was for me. I believe that OP is original poster, but not quite sure about an OT.[/quote]

OT meant off topic.

[quote]Rattler wrote:
OT meant off topic.[/quote]

–OT–
Oh shit, can’t believe I didn’t see that. Thanks for clearing it up though. OP = Original poster though, correct? Just want to make sure I don’t mess up these terms and end up sounding like an idiot.

About the workout part… the 5 chest exercises probably aren’t necessary, I’d drop either decline or dips at least. Then you only have one triceps exercise, and you have 4 biceps ones. Seems like too much to me. Also I’d probably do legs before bi’s on leg/arm day.

Cheers for the responses so far. This isnt a troll by the way its just my first post.

Like someone said i couldnt be arsed writing so much if i was just looking to troll. There’s better things to do on the internet than that.

Anyway, my diet seems to be the bit you guys thinks crap. Is it just that im not getting enough calories or what? I started eating ‘heathier’ cos i was getting a bit of gut so wanted to get something resembling a six pack so i had cut my calories down and upped my cardio.

As for the cereal, i hate eating in the morning before work so cereal is sometimes about all i can manage. Better than nothing i suppose.

Anyhow, what kind of diet would you suggest and how often do i need to eat if im gonna be keeping to my work out plan?

Cheers for the responses so far. This isnt a troll by the way its just my first post.

Like someone said i couldnt be arsed writing so much if i was just looking to troll. There’s better things to do on the internet than that.

Anyway, my diet seems to be the bit you guys thinks crap. Is it just that im not getting enough calories or what? I started eating ‘heathier’ cos i was getting a bit of gut so wanted to get something resembling a six pack so i had cut my calories down and upped my cardio.

As for the cereal, i hate eating in the morning before work so cereal is sometimes about all i can manage. Better than nothing i suppose.

Anyhow, what kind of diet would you suggest and how often do i need to eat if im gonna be keeping to my work out plan?

You eat like crap ~

Better then nothing. If either way your protein intake is crap. It is still crap ~ excuses are for the weak. Read all the beginner stickies and put up a statue of John Berardi and other educated scholars of nutrition.

Just being honest :wink:

Search the articles and use the search features… Read through the training journals… Or go to www.figureathlete.com and see how girls are out-eating you at every single meal… But LEARN. -_- there is hope for you yet.

Sorry for calling you a troll.

Basically your diet is without a doubt your weakest link. It’s almost exclusively carbs (not so healthy ones either) and you’re barely getting fruits and veggies.

As far as protein, you seem to mildly understand that you need to get a shitload but shakes aren’t always the way to go. Stack your diet with some protein on every meal, lean meats will give you vitamins and minerals that your cyclone shake doesn’t.

A good start would be to switch your cereals for oatmeal and add like 3 whole eggs to your breakfast. Definately also ditch the ricecakes and go for tuna salads, turkey sandwishes, or just plain meat with veggies. Your dinner is good. Buy extra virgin olive oil and almonds for essential fats. If you really want to keep eating cheese, cottage cheese before sleep (or actually at anytime in the day) is awesome.

This is just my opinion and the way I would tweak your diet. Alot of people believe much more in carbs and will tell you to just eat to death. Regardless, the best thing you could do for yourself and your progress would be to start READING. Alot.

Good luck

Cheers for the feedback. Yeah my diet is crap, but something i can definitely improve.

Looking on the bright side my routine hasnt been ripped to shreds so i must be doing something right.

Time for me to read some diet pages then…