gsxrK3

Hello all. I've posted in the diet section a few times before about my diet and such. I've been bad and didn't follow it exactly and then ended up changing it. I felt good the last few weeks, like I was making progress, but it was just a feeling mostly. I went out of town for two looong days and destroyed what meal plan I had, as well as the good feeling.

Anyway I want to try this new workout and eating program. I thinking posting in here will make me stick to it even more strictly, and it will help mentally.

Here's what I am proposing to eat, if you guys would comment on it for me I'd appreciate it. It's very simple but hopefully has what I need. I am currently at 159 pounds approximately, so x 17 ~ around 2700 calories daily. It's based on a 40.40.20 ratio as well, protein.carbs.fats.

==Breakfast==

1/2 serving of whey, 2 cups of oats

==Snack==

6 egg white, 1 banana

==Lunch==

8 oz. chicken breast, 1 potato with salt or something

==Pre & Post Workout==

1 serving of whey, 1 serving of peanut butter, 1 cup of oats

==Dinner==

1 can of chicken, 1/2 to 1 cup of mixed vegetables

Total: 2787.272.303.62


Exercise Plan - Typically I have kept the reps pretty low, like 5-8, and I don't exercise too much. I haven't noticed any significant changes, size (practically 0), strength (a little). Anyway I'm just going to try higher reps for a while, 8-12, and see what happens.

Here's what I'm thinking about doing for the workouts. Not including light warmups I'm thinking 3 sets per exercise. What do you suggest?

Do you guys feel like you really worked out throughout the rest of the day, because I typically don't feel that way. I'm not saying I have the energy to do my whole workout again, but I feel pretty normal afterwards.

Monday -

Bench
Flys
Military Press
CG Bench
Skullcrushers

Tuesday -

Squat or Deadlift, perhaps alternate them?
SLDL
BB Row
DB Row
Pullups/downs
Lateral Raises, maybe?
Calf Raises

Wednesday - Off

Thursday - repeat monday's

Friday- repeat tuesday's

Saturday and Sunday - Off

I wanted to keep it super short but ended up typing a little extra, thanks for taking a look!

"Yeah! They isolate the muscles. The muscle has to grow....or die." - Cosmo Kramer

DOMS

I'll leave your diet to another, but your workout isn't well balanced. It needs a lot of work.

Before you embark on this routine, read the stickies at the top of the Training forum and then seek advice from the members there.

gsxrK3

Could you explain what you mean by well balanced? I did read the stickies, I thought it was alright since I have even amount of push/pull exercises. I don't understand

"Yeah! They isolate the muscles. The muscle has to grow....or die." - Cosmo Kramer