Diet and routine , please critique

[dms2425]

ok, this monday I'll start with a new diet , and creatine this monday , I'm 19 years old , 170 pounds, give or take a couple of pounds , and 18% BF , heres the diet I'm gonna start using

Meal 1:Breakfast , 1 Cup corn flakes with 1/2 cup skim milk, 1 medium banana and a multi vitamin
Meal 2:Lunch , Either some steak with veggies and some rice , or Chicken with veggies and rice or some fish with veggies.
Meal 3: Post workout , 1 bowl of oatmeal cooked with skim milk , Protein Shake and 5g creatine with grape juice .
Meal 4: Dinner , 1 boneless chicken breast and 1/2 cup white rice
Meal 5: 1/2 almonds or some non fat fruit yogurt or a medium apple

Thats around 1800 calories and 40-40-20 , and heres the workout
Monday:Biceps & Triceps and 12 mins sparring bag
Tuesday:Shoulders & Traps
Wednesday: 1 hour tennis
Thursday:Chest & Abs , 12 mins Stationary Bike ( HIIT )
Friday : Back & Legs
Saturday: 1 hour tennis
Sundayff

I'm gonna do this for 6 weeks or so , any suggestions ?
Thank you

 

[Nicky Carts]

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

 

[dms2425]

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

 

[Emma-Leigh]

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

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...

 

[ReelBigFish]

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"

 

[dms2425]

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

 

[ReelBigFish]

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.

 

[dms2425]

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

 

[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.

 

[Emma-Leigh]

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.

 

[FishOrCutBait]

i actually recently reworked my split so that my front delts get a break in between delt and chest day...

So, now im doing
mon: delts/calves/abs/ forearms
tues: lats/tris/traps
wed: off
thurs: legs/calves
fri:chest/bis/traps

Im a high volume kind of guy, but, one needs to be very careful with their split, so you can bring your "A" game to the gym, every day.