New Program and Diet

Monday 3x10
squat
deadlift
bench
dips
bent rows
cardio 15-20 minutes after

tuesday
cardio15-20 minutes

weds 5x5
squat
incline
deadlift
dips
lat pulldowns
15-20 minute cardio

thursday
15-20minute cardio
prbably jump rope and punch my bag

friday 4x6
squat
decline bench
deadlift
dips
cable rows
15-20 minute cardio

sat 4x10
barbell curls
dumbell shrugs.
15-20 minute cardio

sunday off

supplements:
Methoxy-7
fish oil
cranberry

diet:
breakfast
3 eggs
1 baked potato
snack two bannanas

lunch
two tuna fish sandwiches

dinner
snack two more bannanas
1lb lean steak or chicken
green beans
spinach

i want to cut out thats the basics of my diet any input on this program is appreciated.

Looks solid based on big compound movements and such. two days off on the weekend. That arm day doesnt count LOL.

Only thing I may change would be the squats and DL’s on the same day every day. That and all the various pushes. Which ever movement coimes second will suffer.

I would either change them around rotate their order. or simply go with two or more days you rotate. a day with say DL, Flat bench, and. bent rows, throw in some assistant and other movments maybe a step ups, some flys or tri work, etc. call it a day. Then have a day with a verticle press, squats, chins, maybe GM’;s or stiff leg DL’s to hit the ahmmies and posterior cahin a bit, done.

Diet from what you posted looked ok. I would make sure to have your workout nutrition in order.

Hope that helps and good luck,
Phill

You are only eating 3 times a day?

Cardinal Sin— eat 6 times like the rest of us.