12 Week Cycle - Training/Diet - please critique

[Advaik]

I am starting my training and diet now. I think everything is pretty solid but if anyone has any critique please mention it. I can not keep up my training and diet and weekends so those are my cheat days. I won't go overboard, chances are I'll take in less food then I do in my regular diet.

Date: August 20, 2001
Cycle Length: 12 wks

-Stats-

Age: 16
Wieght: 172 lbs
Hieght: 6.3"
BodyFrame: Small
Body Fat: ??%
Neck: 14.8'
Arms: 11'
ForeArm: 10'
Wrist: 7'
Chest: 37.6'
Stomach: 36'
Legs: 21.6'
Calves: 14'

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-Workout-

Every Morning: (Ariobic)
Crunchs: 50
Push-Ups: 25
Walk/Jog for 20 mins

Monday workout: (Arms)
Skullcrusher: 3x8
Bar/Barbell Curl: 2x8 (2x16)
Reverse Bar/Barbell Curl: 2x8 (2x16)
Dumbbell Wrist Flexion: 2x8
Dumbbell Wrist Extension: 2x8
Wrist Roller: 2x4

Tuesday workout: (Neck/Shoulders/Back)
Shrugs: 3x8
Upright Row: 3x8
Seated Shoulder Press: 3x8
Lat Pulldown: 3x8
Dumbbell Rear Delt: 3x8

Thursday workout: (Chest)
Push-Ups: 2x15
Bench/Dumbbell Press: 3x8
Incline Bench/Dumbbell Press: 3x8
Decline Bench/Dumbbell 3x8
Pec Dec: 2x8

Friday workout: (Legs)
Leg Extension: 3x8
Leg Curl: 3x8
Deadlift: 3x8
Dumbbell Lunge: 3x16
Dumbbell Calf Raise: 3x8

--------------------------------------------------------------------------------------
-Diet-

6:00am:
2 Whole Eggs + 4 Egg Whites + Morning Shake (Skim Milk, Protien, Mutli-Vitamin, Flax, 5g Glutamine)
Calories: 550
Fat: 26g
Carb: 19g
Protein: 56g

8:00am - 12:00am: (Not likely that I finish it completly)
Home Brew MRP (Skim Milk, Protien, 2 Bananas, 1/2cup Almonds, 2tbs Peanut Butter)
Calories: 1060
Fat: 62g
Carb: 75g
Protein: 59g

3:00pm:
2cans Tuna + 1can Pink Salmon + 1/2cup Cottage Cheese + 1tbs Relish + 1cup Grape Juice w/ 5g Creatine
Calories: 295 + (170 Juice)
Fat: 3g
Carb: 15g + (42g Juice)
Protein: 47g

5:00pm:
5oz Chicken OR2 Turkey Burgers + 1/4cup Brown Rice + 1/2cup Beans
Calories: 260 + (260 Chicken) OR (320 Turkey Burgers)
Fat: 2g + (3g Chicken) OR (18g Turkey Burgers)
Carb: 50g + (0g Chicken) OR (0g Turkey Burgers)
Protein: 10g + (50g Chicken) OR (38g Turkey Burgers)

5:30pm:
Workout

7:00pm:
1cup Cottage Cheese + Peanut Butter Sandwhich + Post Workout Shake (Skim Milk, Protein, 5g Creatine, 5g Glutamine)
Calories: 715
Fat: 21g
Carb: 79g
Protein: 50g

9:00pm:
1 cup of Cottage Cheese + 1/2 cup of Fiber One
Calories: 220
Fat: 0g
Carb: 46g
Protein: 16g

TOTAL:
Calories: 3530-3590
Fat: 117-132g (50-60g of good fats included)
Carb: 326g (40-50g of fiber included)
Protein: 276-288g

 

[bignate73]

arm day is wayyyyyy too much volume. and where are the triceps? 1-2 curl exercises MAX. forearms are overkill too. hit wrist curls/wrist ext and call it a day. ulnar/radial and rolls will be taken care of when you are controlling weight in other exercises.

shoulders look good. i would throw 2 sets of laterals in for good measure and drop the upright rows to 3 sets.

chest. drop one of the pec deck flyes. bent arm or straight it doesnt matter.

legs....wheres the squat or pressing motion. the d.l will work the legs to a degree but its more a lowerback/ham/glute movement. where is the quad movement. leg extensions wont cut it. the lunge is alright but wont work your legs the same as a solid press or squat. str. leg raise? you doing those for your hip flexors?

diet looks alright. you could eat more if you cut out some of the fats.

 

[bignate73]

btw. if you do that for 12 weeks, you will have wasted 6 weeks of your time since you will have adapted to the workload. regardless of whether you add weight to the exercise or not, the motions will be what the body becomes efficient with. split up some of that extra volume and throw it in midcycle as a replacement for another exercise.

 

[Advaik]

I am not really clear about the concept of changing the training - I mean these are all the excersizes I can think of - but I'll work on that once my lbm gains slow down. I changed the suggestions you made but i can't do squats because I do not have a spotter. I heard I could use bands instead but I havnt found any in stores. Thanks

 

[simone71]

where's your back work kid??

 

[Advaik]

That sure is a good question! Obviously I forgot to click "back" on Workout.com to see the back work outs, thats why I don't have tricips, deltoids, etc. I'll fix that right now