Thread: Diet and Workout Critique

Originally Posted by Boost777

I consider myself having a pretty decent workout plan and diet, but I am not nieve and I know that it could use some help. My hope is to show you knowledgable folks what I am doing now, and ask advice of what I can do to make it better.

Goals: To gain mass, mostly lean mass.
Currently: 19 years old, 195ish, 6'1 and i'm not sure of the bodyfat. (Not chubby, and pretty much have a 6pack if it's any indicator of BF)

Workout: 5 days a week.
Day 1: Back
Day 2: Chest
Day 3: Rest
Day 4: Shoulders
Day 5: Legs
Day 6: Arms
Day 7: Rest

Diet: I am currently a Student at Temple University so my diet cannot be flawless but I try my best.
I wake up and have a shake (Whey, Peanut Butter, Milk, Ice, Banana)
After first class, get a turkey& bacon, or chicken wrap
After last classes, get another wrap, or maybe sushi
Pre-Workout Shake
Post-Workout Shake
Dinner-usually some kind of meats, hamburger, sandwiches, ect.
Late night Sandwich or maybe another shake.

Supplements: I just started with 100% Whey, Cellmass, Animal Pak, and Superpump. I take the animal pak a meal before workout, Superpump pre-workout, cellmass post and before bed.

So that's it, I am looking for things to improve upon what I have now, any advice is appreciated and thanks in advance.

Day 1. Lats and biceps and traps
Day 2. legs
Day 3 rest
Day 4 chest, delts and triceps
Day 5 rest
day 6 Repeat cycle

You're definitely on the right track, and things look pretty good for the most part. However, I don't really think 5 day splits are the best idea, but as far as they go yours is pretty good. One idea would be to stick your arm work on other days. Arms really don't need so much direct work that they warrant their own day. However, you could probably stick with that split and be fine. Nonetheless, as far as exercise selection and volume go, I think you should take a look at my template for designing a split routine:

Designing a Split Routine

In terms of diet, there are some areas you could improve on, although you're doing better than 99% of the college students out there. Most notably, I think you probably need some more EFAs and veggies in your diet. If it is at all possible to count calories, or at least estimate your caloric intake, that would benefit you greatly. Read the following post and follow-up posts on designing a diet for whatever your needs may be:

Guide to Cutting, Bulking & Maintenance

You take a lot of stuff. I would say spend your money on better food (real meals) and take less shakes.

It's hard to get "real food" here that's the problem. Which is why I try to have a lot of shakes, I only have so many options and it's tough to go from one side of Philly to the other to go food shopping. What are some good foods that I can have in the house that will help the diet more, preferable ones at a regular grocery store and that are somewhat cheap.

Originally Posted by Boost777

It's hard to get "real food" here that's the problem. Which is why I try to have a lot of shakes, I only have so many options and it's tough to go from one side of Philly to the other to go food shopping. What are some good foods that I can have in the house that will help the diet more, preferable ones at a regular grocery store and that are somewhat cheap.

A regular grocery store will have LOTS of good foods you can use:
oats/oatmeal
rice
skim milk (long-life or fresh)
cans of tuna or salmon
vegetables (fresh or frozen)
chicken (breast)
eggs
fruit
cans of chick-peas, lentils or kidney beans
nuts (almonds, walnuts) or nut butters

All are cheap and very easy to take with you when you need them.