Training & Diet Tips

[WardyThePro]

Hi All,

I was wondering if you could give me some help and point me in the right direction. I have been going to the gym on and Off for the past 2 years with no real gains. I have put below what my training consists off. I am 6ft 3" and weigh 188lbs. My strength is aweful which is why I am not getting the gains I want I guess. My diet is preety good I have a 70 30 protein/carb intake with approx 290gsm of protein per day and always have a pre and post work out shake and a shake before bed.

Monday Chest & Tris
Bench Press 10 reps 50kgs 8 reps 55kgs 8 reps 60kgs
Incline Bench 10 reps 40kgs 8 reps 45kgs 8 reps 45kgs
Dumbell Flys 10 reps 10kgs 8 reps 12kgs 8 reps 10kgs
Tris Cable Pulley & Skull Crushers

Tuesday Shoulders & Legs
Arnold Press 10 reps 16kgs 8 reps 18kgs 8 reps 18kgs
Front Raises 10 reps 10kgs 8 reps 12kgs 8 reps 12kgs
Lateral Raise 10 reps 6kgs 8 reps 8kgs 8 reps 8kgs
Legs Lunges, Leg Press.

Thursday Back & Bis
Barbel Curl 10 reps 25kgs 8 reps 28kgs 8 reps 28kgs
Dumbel Hammer curl 10 reps 14kgs 8 reps 16kgs 8 reps 16kgs
Back Lat pull down Wide, Narrow and reverse grip & Seated row

Friday Usually Chest & Tris again

I also do 20-30 mins cardio, I am a real novice so i'm sure some of you will look at this and tell me it's either a crap work out or too many reps.

I look forward to any advise you can offer me.

 

[ManInBlack]

post of your diet, i bet that will help out with responses. one thing that jumps out at me is your lack of healthy fats (peanut butter, olive oil, almonds, walnuts, avocado)

 

[ManInBlack]

hey dude, also post up how many grams of protein and carbs you are getting as well as the total number of calories you are getting daily. i use livestrong.com to track my shit. you can go to that site and then go to the myplate section and type in everything you eat and it spits the info. out for you, good luck