Please critique my diet / workout plan, NEED HELP!

[dand1996]

Hey guys!

I worked hard 2 years ago to get off about 25 lbs and got pretty lean down to about 11-12% BF. After that I stopped lifting and just ran in preperation for a marathon. (i know bad idea). Well after the marathon i stopped runnign and did nothign for a year. I still ate fairly well and stayed at the same weight 160 lbs but surely dropped muscle and put on fat and lsot much strength. From beign in college im sure the alcohol consumption also added alot of extra fat.

So Ive been back at the gym for 3 weeks now and attempting to get my srength up and get back to being lean. My goal is to drop the fat and put on lean mass (not an all out bulk) but i want to put one some muscle lbs.

I am currently using whey protein and creatine monohydrate to assist in my efforts. I lift 4 days a week ( still tweaking my routine while i gain my strength back).

i weigh 160 Lbs now and am 5' 6" and 20 yrs old

here is a copy of my daily diet. I eat almost the same things everyday. Please look it over and offer any advice! Im not sure on some of the macros!

I will post a before picture in a few minutes, please estimate my BF%.

Thanks in advance boys (and ladies).. I LOVE THIS SITE

-DAN!


11 am

1 cup oatmeal 280 cals / 4 fat / 52 Carb / 12 protein / 0 sugar
4 egg whites 100 cals / 0 fat / 0 carb / 20 protein / 0 sugar
1 egg 78 cals / 5.5 fat / .6 carb / 6.3 protein / .6 sugar
1/4 cup ligth yogurt 20 cals / 0 fat / 3.5 carb / 1.75 protein / 2.25
2 tbs salsa 15 cals / 0 fat / 2 carb / 0 protein / 1 sugar

12 30

Shake
1 scoop whey 100 cals / 1g fat / 3 carb / 24 prtein / 1 sugar
1 tbs nat PB 210 cals / 16g fat / 6 carb / 8 protein / 1 sugar
1 cup Skim Milk 90 cals / 0 fat / 13 carb / 9 protein / 12 sugar

1 45

chicken breast 153 cals / 1 fat / 0 carb / 29 protein / 0 sugar
2 cups broccoli 50 cals / 1 fat / 10 carb / 6 protein / 0 sugar

6 00

Salmon steak 260 cals / 11 fat / 0 carb / 36 protein / 0 sugar
2 cups broccoli 50 cals / 1 fat / 10 carb / 6 protein / 0 sugar
1 cup brown rice 200 cals / 1.3 fat / 43 carb / 4 protein / 0 sugar


8 00

Shake
1 scoop whey 100 cals / 1g fat / 3 carb / 24 prtein / 1 sugar
1 tbs nat PB *already accoutned for in first shake*
1 cup Skim Milk 90 cals /0 fat / 13 carb / 9 protein / 12 sugar


10 00

1 cup Pineapple cottage cheese fat free
200 cals / 0 fat / 30 carb / 22 protein / 28 sugar
cinnamon


Snacks

1/4 cup almonds 180 cals / 16 fat / 6 carb / 7 protein / 1 sugar


totals 2176 cals / 58.8 fat / 254.3 carb / 224.05 protein / 59.85 sugar

[dand1996]

I think right now Im mroe focused on ripping the fat away then building back up.

My routine consists of:

M. Chest / tris

bench 3x 10-12
DB incline bench 3x 10-12
decline bench 3x 10-12
DB flys 3x 10-12
tri push down 4x 10-12
Skull crushers 3x 10-12
Dips 3 x exhuastion

W. Back / BI

deadlift 3x 10-12
Low row 3x 10-12
T row 3x 10-12
Row machine 3x 10-12
Preacher curls 3x 10-12
standing curls 3x 10-12
hammer curls 3x 10-12

F. Legs

Squat 4x 10-12
Press 3x 10-12
Leg curl 3x 10-12
seats calf raises 3x 10-12


Sat. Shoulders

Military press 3x 10-12
lat raises 3x 10-12
forward raises 3x 10-12

* im lost what other shoulder excersizes i should be going, need some help*

[Built]

Diet looks good - perhaps a little low in calories, not sure what your maintenance is, but I would lose weight (extremely slowly, but I'd lose weight) on these calories.

What lifting split are you using?

[dand1996]

Built thanks for the reply I posted my routine right above your last reply..

heres some pics! can you estimate BF%? I want to lose some weight to get my BF% lower so my muscles poke through.. Also when I finish my creatine mono Im thinking abotu trying NO explode, would you reccomend that while cutting?

http://i5.photobucket.com/albums/y196/dand1996/PICT0022-1.jpg

http://i5.photobucket.com/albums/y196/dand1996/PICT0021.jpg

[Built]

Okay, I'm not sure why you're using such high rep ranges for your training. I'd suggest doing at least SOME of your work heavier in the 5-rep range or thereabouts.

I'm not a huge fan of back with bis and chest with tris. Maybe back with tris and chest with bis?

Plain creatine mono is great for cutting. NO explode ... won't hurt you. Not sure what it will do to help.

I like what hang cleans, heavy millies, arnies, and side laterals have done for my shoulders. Some combination of these could work well.

[LaxGuy16]

I'm not a huge fan of back with bis and chest with tris. Maybe back with tris and chest with bis?

Any reasoning behind this or just a personal preference?

[Built]

Bis get toasted with back anyway. Ditto tris with chest. Pairing back with tris and chest with bis turns it more into antagonist pairs training, which can not only be more effective, but allows you to hit your arm muscles heavy and more frequently when they're fresh rather than when they're already raped.

[LaxGuy16]

Bis get toasted with back anyway. Ditto tris with chest. Pairing back with tris and chest with bis turns it more into antagonist pairs training, which can not only be more effective, but allows you to hit your arm muscles heavy and more frequently when they're fresh rather than when they're already raped.

Normally I lift monday, tues, thurs, friday...

Chest/Tri/shoulders on monday/thurs
Back/Bis/Legs on tuesday/friday

If I were to do Chest/Bis/shoulders on monday would I be overtraining (tris/bis) by working out the very next day targeting Back/Tris/Legs?

[Built]

I REALLY don't like training chest with shoulders - it's a LOT of strain on the rotator cuff. (You'll miss yours when it's gone).

Working back with legs - OY! Those are HUGE muscle groups to work at the same time. Pretty damned hard to hit 'em both hard.

Maybe consider a different arrangement?