Thread: Diet and routine , please critique

im probly the only one that thinks this but id mix in one more protein shake, probly at the end of the day. the rest looks good since u got meats (protein) alot of the day

1 protein shake like 2 hours before bed with my last meal ?

Well... without being able to give exact advice (you have not given exact quantities or specific goals or anything)...

Originally Posted by dms2425

Meal 1:Breakfast , 1 Cup corn flakes with 1/2 cup skim milk, 1 medium banana and a multi vitamin

Argg.. corn flakes?? Drop these and add some proper food instead. Something like rolled oats would be better...

Add more protein too - 0.5 cups of skim milk is not enough. What about scrambled eggs with 1 whole egg and 5 whites?

Meal 2:Lunch , Either some steak with veggies and some rice , or Chicken with veggies and rice or some fish with veggies.

This is fine.. You might want to add some healthy fats (eg: olive oil).

Meal 3: Post workout , 1 bowl of oatmeal cooked with skim milk , Protein Shake and 5g creatine with grape juice .

This is fine....

Meal 4: Dinner , 1 boneless chicken breast and 1/2 cup white rice

Add vegetables and healthy fats.

Meal 5: 1/2 almonds or some non fat fruit yogurt or a medium apple

Add some more protein here - some cottage cheese (eg: 1%) with some yoghurt (fat-free/sugar free natural yoghurt is best) with some fruit and nuts is fine.

Thats around 1800 calories and 40-40-20

Not a lot of calories for your age/size... You might want to start with more.

Monday:Biceps & Triceps and 12 mins sparring bag
Tuesday:Shoulders & Traps

I would not do arms before shoulders - you will get an in-effective workout.

And do your arms REALLY need their own day??

Also -

Friday : Back & Legs

Why are the two hardest workouts (largest muscle groups) on the one day?



So you might want to think about this routine a little more...

For your workout do a 3 day like this
Chest, tris, shoulders
Back, bis,(work your traps and forearms here to, if needed)
Legs.

Then if you need to work out 2 days in a row, do your chest day , then legs day next. This way you won't over work your arms or shoulders since both are used in both chest and "back and bi"

How about this,
Day 1:Shoulders & Traps
Day 2:Chest & Legs
Day 3 Off
Day 4: Back & Abs
Day 5: Biceps & Triceps

you really don't need a whole day for two small muscles lieks bi's and tri's then two big ones like chest and legs. keep legs by themselves. The thing is , when you do your chest, you work your shoulders and tris for just about any exercise you do. Shoulders are also used when doing some arm and back exercises.

yeah I know what you mean, but I dont want to work each muscle more than once a week, and if I do lets say, chest,shoulders and triceps one day , I will spend to much time at the gym

how? my workout takes 1hr. You don't have to do 500 exercises.Some might think mine is even too much, but mine is thisz;
Dips(warm up)
Flat BB bench
Close Grip bench
Side DB raises
Inclince Bench
DB military press.

Originally Posted by ReelBigFish

how? my workout takes 1hr. You don't have to do 500 exercises.Some might think mine is even too much, but mine is thisz;
Dips(warm up)
Flat BB bench
Close Grip bench
Side DB raises
Inclince Bench
DB military press.

See - for me, I would consider that too much... A good chest/shoulder tricep routine could even be:

Bench
DB military press
Dips
Rear delt flye
(+/- close grip bench)

Or, if you were pressed for time, something like:
High incline DB press
Chest dips
Cable pull apart
(+/- Close grip bench)

But this:
Day 1:Shoulders & Traps
Day 2:Chest & Legs
Day 3 Off
Day 4: Back & Abs
Day 5: Biceps & Triceps

Is probably not good - you are hitting chest the day after shoulders and so your going to be working sub-maximally... Also, your biceps/triceps really don't need their own day, especially the day before shoulders.