Hey guys....some of you have noticed that I just began posting and it was suggested to post my routine and nutrition to let some of the more advanced members critique my routine and suggest changes for the better. If I posted this in the wrong area, please let me know to so I don't screw it up next time...thanks
Routine: 20 Rep DL 8 weeks; 20 rep Squat 8 weeks
WO A - DLX20 (warmup with 155 X comfortable feeling)
Chins - 25 reps total - complete first cycle at 50
BO BB Row - 25 reps
Seated DB Curl - 3 sets
WO B - DLX20 (same)
Press - 4 sets
Chins - same
Inc DB Benchpress - 4 sets
Weighted dips - same as chins
I alternate a Mon, Wed, Fri routine switching these two, I also do GVT in the evenings the day I train but just on the BB Bench and have two light cardio days, about 30min sessions at a very easy pace to maintain my PT test scores.
Right now I don't tally up cals but use my hunger and energy levels to guide what's going on. On the days I train I'm starving constantly so I eat more in regards to total cals and carbs. I eat clean majority of the time and plan out my meals becuase I don't wanna put that many empty calories in me. I also try and drink four glasses of 2% with my main meals. I try to eat every 2 1/2 hrs of solid food throughout the day consisting of pork, beef or chicken with either brown rice, potatoes or some other starchy carb that I can mix up and make it taste decent. I limit carbs at night to about 30g at dinner where this meal is mainly green vegetables and meat with milk. I wake up to a shake first thing and also PWO.
This is the general overview of what I have. I haven't maxed out yet but can give you the weights I'm using now. Please let me know what types of changes can be made to this program and I appreciate the support