My routine and diet...please critique

[tim78861]

I am a 5 foot 11 male 26 years old and weigh 143 lbs(so unimpressive and scrawny) at or around 8% BF depending on which test you use(waist is 28 inches, calipers at abdomen read 4 mm).

My diet plan is to start at 2700 calories per day with 200 grams of protein, 80g of fat and IIFYM(due to issues I have had in the past with anorexia). Basically I worked out the cheapest way in a day to meet those macros and fill the rest as I see fit so I dont have to think about food too much. My off days will consist of light yoga and one day I will do HIIT cardio. I am considering even dropping that due to my issues with overexercising and always overdoing cardio.

Used the program design guide at the top and feel this will hit my goals best:

Workout A:
Chinups BW for now
Squats 3x8-10
Bench 3x4-6
Row variant(Tbar or Seated 8-10)x3
Hyperextensions 3x8-12
Seated DB Press - 3x8-10
Planks 3 til fail

Workour B:
Leg Press 3x8-10
Pullups/Lat Pulldown 3x8-10
OHP 3x4-6
Sumo Deadlift 3x8-10(higher reps to nail form same with squats)
Dips 3x8-12
Seated Row 3x8-10
Hanging Leg raises 3x15

Reasons for not going heavy on squats and deads is I am still working on form. Figure it is better to correct now than when I get more weight on the bar. I did workout A on Monday and felt the volume was fine. Also, since I am so small, I saw no real reason for isolation work for my arms and am considering dropped the work for my abs depending on if I feel I need it. Did deads on Friday and the care was hurting enough from that(did 3x10x135 and felt great).

Anyway if there is anything glaring you would change please let me know. Thanks for any and all advice and take care.

 

[jmorrison]

What do your set of 3 numbers stand for? Example: Leg Press 3x8-10. What does the 10 represent?

 

[tim78861]

Should have clarified. When I hit 10 reps for 3 sets I up the weight 5%.

 

[jmorrison]

I understand. I see nothing wrong with the routine, although it seems to be a bit heavy on volume. Personally for me, when I do a 2 day split as you are above, I stick with a push day/pull day, and work from heavy compounds into the more isolationist movements. For example I prefer the below. Keep in mind that is while assisted with gear, so when I am off gear I cut back my volume as needed to avoid overtraining. This is based on the Destroy & Flood method http://getlifting.info/?p=18

Day 1, Push
-----------
Squat 5x5
Bench 5x5
Military 5x5
Lunges 3x8
Pin Bench or Incline 3x8
Arnies 3x8
Goblet squat 2x20
Cable Crossovers 2x20
Pushups 2x failure


Day 2 Pull
---------------
Deadlift 5x5
Cleans 5x5
Weighted Chins 5x5
RDLs 3x8
Seated Rows 3x8
Reverse flyes 3x8
Good mornings 2x20
Lat pulldowns 2x20
Back Flyes 2x20


These are just samples and as I said, this volume is based on being assisted, so I cut it pretty significantly while training natural. I do not like to mix push/pull movements myself, as I feel that it takes away from the intensity and overall weight you can use if you concentrate on large compound push or pull, smaller compound push or pull, smaller compound/isolation push or pull.

Anyway, for bulking, you have the right idea with the macros. Putting on size is exactly the same as taking it off, only in reverse. As a novice lifter you will absolutely grow with just about any lifting method if you are eating enough and within the right macros. Good luck and hope this helps.