WORKOUT + DIET IS THIS OK? (5 day split + 1 cardio day)

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posted by craigy72

Currently Im doing a 6 daya week work out
Monday - Bicep (6 workouts 3-4 x 8-10) + Abs
Tues - Tricep (6 workouts 3-4 x 8-10)+ cardio (30 mins)
Wed - Legs + abs
Thur - Chest +cardio (6 workouts 3-4 x 8-10) (30 mins)
Fri - Back + shoulder + abs
Sat - cardio (45 - 60min)

my weight 92kg's, bit of fat,just about got a 4 pack! wouldnt mind losing some

Diet -
Morning (9am)- protein shake (90+ protein) about 50g of protein with milk) and a bowl of porridge oats.
12am lunch, chicken sandwich, tuna mayo, some kind of protein)
3 pm (protein shake)
6-7pm Meal (rice/pasta + steak, spag bol)
9pm (workout)
10.30pm Meal (protein shake + carbs (potatoe, oats etc)

Works out to arround 180 - 200grams of protein.
Not sure how much carbs i should take.

*some days my workout is at 3-4pm.depending on the week.

Basically could someone tell me if this is ok?
I also take 4500mg of glutamine after everywork out,and apparently my prtoen shake has some in? is this enough, should i comsume it before or after workout? or even during?

i think i might need to increase my carb intake? or maybe my cardio. Also i am a member of the swimming team but havent been going recently. Is this a good source of cardio or does it work out my muscles too much not allowing them to fully repair? It is a swimming team session so its fairly hardcore.
(same with rowing, is this a good cardio? or is it best to leave ur legs to take care of cardio?)

PLease help!

thanks Craig

posted by craigy72

Also when people say....u should have 5 meals a day, how big are we talking about? actually 5 big meals like a plate or pasta, or just a snack? would u say 3 protein shakes a day count as a meal?

If some body could give me a diet routine to follow, that would help.

Im 6foot 1 maybe 2. High meta

weight 92kgs - 14 stone 7 roughly

p.s. some times do u look at urself and feel and look skinny, or is this just me? i mean after a workout i feel like arnold, but after a weekend rest i look feel like a rake!

posted by shortz

Well, Craig, to start, you shouldn't be lifting more than 3-4 times a week. This is a sure way to over train. If you want cardio to be effective, it should be done atleast twice a week also. Gym time should be no more than an hour, or you're doing one of two things...1. using too much volume2. slacking and talking too much. No mor than 9 working sets for each muscle, keeping each set as intense as you can. I immediately start sweating after just one to two sets because I push myself hard. Another way to keep intensity up is keeping rest time down to 1-3 minutes, depending on how heavy you're going.

As far as diet, if you're natural, then 1g of protien per lb of body weight is good and your carbs should be as high as your protien intake. You simply want to spread that over the day evenly, eating every 2-3 hours so you don't let yourself go hungry.

As far as looking skinny, I think we all look in the mirror and think that. It's called body dysmorphia...don't let it make you do stupid things like cause you to have an eating disorder...just let it motivate you to make every gym session and meal count.

posted by Storm

I am with Shortz on this..You will quickly get into overtraining and gym burnout..Keep it simple and train hard in a short period while in the gym..Do about 25min of cardio after your workouts unless it is leg day don't do cardio after legs...

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