diet and training regimine... critiques please

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posted by thajeepster

Im currently around 12% bf, 155 lbs 5-10 male, workout 4 days a week, and do light cardio 2 time a week. My maintenance is around 2500 cals give or take, so this would be a slow, clean bulk. Hoping to gain about 10-15 lbs in the next 4 months or so.

DIET

Meal 1
1/2 cup (raw) steel cut oats
1/2 cup blueberries or strawberries
1/2 oz walnuts or almonds
8 egg whites
Meal 2
2 slices ezekiel bread
1 can tuna or 4 oz (raw) turkey/chicken breast
spinach/tomato
3 fish oil pills
Meal 3
1/2 cup brown rice or barley
1 cup veggies (broccoli/spinach/mixed etc)
5 oz (raw) turkey/chicken breast
1 tsp olive oil
Meal 4
1/2 cup (raw) rolled oats
1 cup skim milk
1/2 scoop whey
1 apple (small-medium)
Meal 5 (Pwo)
3/4 cup oats
1 medium banana
1 cup skim milk
1 scoop whey
Meal 6
5-6 oz sweet potato
1 cup veggies (broccoli/spinach/mixed etc)
5oz (raw) turkey/chicken breast
3 fish oil pills
Meal 7
1 cup cottage cheese
1 tbsp almond butter
2800 cals 328c/253p/61f

Off day

Meal 1
1/2 cup (raw) steel cut oats
1 cup strawberries or blueberries
1 tbsp flax seed
8 egg white omelet w/ 1 cup mushrooms
2 fish oil
Meal 2,3,4
1 cup brown rice/barley OR equivalent in WW pasta or sweet potato
1 cup veggies
5 oz (raw) chicken/turkey or 1 can tuna
1 tsp olive oil or .5 tbsp pb
2 fish oil
Meal 5
2 slice ezekiel bread
3-4 oz tuna or chicken
Salad w/
2 cup romaine
1 cup spinach
1 small tomato
1 cup mushrooms
.5 tbsp olive oil
Meal 6
1.5 cup cottage cheese
1 tbsp almond butter
2700 cals 296c/243p/67f

TRAINING

Day 1 Back, Traps

Deadlifts
1 warmup 12-15
3 x 8,6,6
Wide Grip Chins (weighted)
3 x 8,6,6
Bentover BB Rows
3 x 8,6,6
1 arm DB rows
2 x 8,8
BB Shrugs
2 x 8,6
DB Shrugs
2 x 8,6

Day 2 Shoulders, Biceps

Seated Military Press
1 warmup 12-15
3 x 6,5,4
DB Side Lat raises
2 x 8,8
DB Front raises
2 x 8,8
Machine Reverse flyes
2 x 8,8
BB Preacher Curls (standing)
3 x 8,6,6
DB Hammer Curls
2 x 8,6
EZ bar Reverse Curls
2 x 8,6
Concentration Curls
2 x 10,10

Day 3 Cardio 30min jog followed by various abs

Day 4 Chest, Triceps

Flat BB Press
1 warmup 12-15
3 x 8,6,4
Incline DB Press
3 x 6,6,4
Weighted Dips
3 x 6,6,4
Flat DB Flyes or High Cable Crossovers
3 x 6,6,6
Close Grip BB Press
3 x 8,6,4
Cable Pressdowns
3 x 6,6,6
Skull Crushers BB
3 x 6,6,6
Kickbacks (DB or Cable)
2 x 10,10

Day 5 LEGS!

Squats
1 warmup 12-15
4 x 8,8,6,6
Leg Press
3 x 8,6,6
Stiff Leg Deadlift
3 x 8,6,6
Leg Extensions (rotate with DB Lunges)
3 x 8,8,8
Seated Calf Raises
3 x 8,6,4
Standing 1 leg DB Calf Raises
2 x 8,8

Day 6 OFF

Day 7 Cardio 30min jog followed by various abs

Day 8 Repeat...

posted by thajeepster

bump... doesnt anyone have anything?

posted by illsniggles

looks well thought out and your routine looks pretty good, good luck with following the diet as hard as you can

posted by the masterpiece

well i must say that's a very nice diet and routine u got there :thumbs: good luck with it

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