Hey folks. Looking for some constructive criticism of my diet and routine. Please post any feedback.

Diet

Breakfast: Banana and protein shake with a cup of oats.

Mid-Morning: Two skinless chicken drumsticks and a pint of skim milk.

Pre-Workout: Two pieces of toasted whole wheat bread, tin of tuna, pint of skim milk.

Post-Workout: Banana, two skinless chicken breasts and pint of skim milk

Late-Afternoon: Protein shake, no oats.

Dinner: Varies. Generally a 12 oz piece of fish or red meat. Pork is a favorite, as is salmon. I also try to have a cup of mixed vegetables as well. Pint of skim milk.

Calories: 2547
Fat: 72g 26%
Sat: 16g 6%
Poly: 11g 4%
Mono: 39g 14%
Carbs: 173g 26%
Protein: 292g 48%

Two problems with my diet: First, I typically eat out 4-5 times per week. Generally healthy but not always. Example of a slip is a piece of fish (battered and fried) some fries and garden peas (london pub food). I try to do this only once every three days to balance the calories on the other two. I also try to do this on a workout day. An additional problem is the indulgence of alcoholic beverages three times a week. I drink as much water as alcohol and pop a multi vitamin prior to sleep to try to overcome this - I am studying in London and I must admit I love the night life.

Lifting Routine

Monday: Squat, Chest and Triceps
30 minute fast paced walk to the gym to get heart rate up.
I try to do all of my exercizes slow on the way down to maximize the rep.
  • Squat: 3 x 8

  • Flat Bench: 1 x 6 225lb, 1 x 4 225lb, 2 x 8 145lb (as slow down as possible on last two)
  • Dumbell Flyes: 3 x 8
  • Cable Crossover: 3 x 8


  • Tricep Cable Pulldowns: 3 x 8
  • Tricep Cable Pushdown: 3 x 8
  • Tricep Cable Overhead Extension: 3 x 8

30 minute regular paced walk home.

Tuesday: Back and Biceps
30 minute fast paced walk to the gym to get heart rate up.
  • Lateral Pulldown: 3 x 8
  • Seated Cable Row: 3 x 8
  • One Hand Lat Cable Pulldown: 3 x 8 each side
  • Cable Rope Pullup to isolate neck muscles: 3 x 8
    Tricep pulldown rope is attached to bottom cable ring and pulled up so the center of the rope is touching close to the adam's apple.
  • Deadlift: 3 x 8


  • Incline Seated DB Curls: 3 x 8
  • Standing Hammer Curls (with a special bar): 3 x 8
  • Preacher Bench: 3 x 8
  • Standing Cable Curl: 3 x 8

30 minute regular paced walk home.

Wednesday: Shoulders and Abs
30 minute fast paced walk to the gym to get heart rate up.
  • Seated DB Overhead Press: 3 x 8
  • Front Lateral DB Shoulder Raises: 3 x 8
  • Side Lateral DB Shoulder Raises: 3 x 8


  • Crunches (shoulder blades off ground for 2 seconds per rep): 3 x 8
  • Leg Raises: 3 x 8
  • Ab Twists (on ball, 45lb plate): 3 x 8
  • Push-up position, but on elbows not hands for: 1 x 1 minute.

30 minute regular paced walk home.

Thursday: Rest

Friday: Total Body Workout
30 minute fast paced walk to the gym to get heart rate up.
  • Flat Bench: 3 x 12
  • DB Curls: 3 x 12
  • Tricep Pushdowns: 3 x 12
  • Squats: 3 x 10
  • Wide Grip Pullups: 3 x 12
  • Seated Rows: 3 x 12

30 minute regular paced walk home.

Saturday and Sunday: Rest, lots of walking through London

Notes about my routine: First, I always use a spot (with the exception of cable exercises). Second, I am working on a routine that I nabbed bits and pieces from Kelly Baggett's routine where I have worked out my maxes and work at certain percentages of my maxes, increasing each week to improve strength.

Supplements
  • Whey Protein Powder
  • Cell-Tech Creatine
  • Multi-Vitamin