Bran new diet & working routine to build muscle. Just finished losing weight

[MadMetal]

I went on the Lean Body Challenge back in late June of 2007 due to the fact my lower stomach and butt had more fat than any other part of my body and I was determined to lose weight to the point I look normal. It's now 3 months and I lost over 15 pounds since then. I did a lot, at the same time, extremely intense cardio and weight lifting. I wasn't building any muscle or lifting heavier weights nor was I lifting lighter weights during the process. However, seeing I finally reached the point I wanted to be at, I am now starting to focus on building more muscle. My cardio isn't nearly as intense as it was when I was losing weight during the summer. I'm now focussed on eating more calories/protein throughout the entire day and most importantly of all, once again be able to eat some foods I haven't had in a long time.

Prior to going on the diet I was 161 pounds and now I am 144. It took me awhile, however I came up with a routine as well as what to eat in order to start building muscle. Seeing I'm just starting to focus on building more muscle now, I'm wondering what y'all think of my new routine as well as diet I made for myself and what modifications I can make to help improve.


BREAKFAST:

- PEANUT BUTTER SANDWHICH W/WHOLE WHEAT BREAD
- BOWL OF OATMEAL OR SPECIAL K CEREAL
- ONE PIECE OF FRUIT
- 4 WHITE EGGS, 1 EGG W/YOLK (all boiled)

MID-MORNING:

- 2 SCOOPS V60 PROTEIN DRINK W/WATER
- PROTEIN SNACK BAR

LUNCH:

- CHICKEN BREAST SANDWHICH ON WHOLE WHEAT BREAD
- ONE PIECE OF FRUIT
- FIST SIZED OF VEGGIES
- COTTAGE CHEESE

MID-NOON:

- ONE PIECE OF FRUIT
- GLASS OF SKIM MILK
- 1 SCOOP V60 PROTEIN WITH WATER (usually it's 60g of protein per 2 scoops so I guess V30 LOL)

DINNER:

- TUNA FISH OR CHICKEN BREAST
- BAKED POTATO
- FIST SIZED OF VEGGIES
- PEANUTBUTTER ON 1 PIECE OF WHEAT BREAD

MID-EVENING:

- PIECE OF FRUIT
- COTTAGE CHEESE
- PROTEIN SNACK BAR

PRIOR TO GOING TO SLEEP:
- 2 SCOOPS V60 PROTEIN DRINK W/SKIM MILK

----------------------------------------------------

MONDAYS:
-CHEST
Bench Press - 5x5
Cable Crossovers - 5x5
Incline Bench Press - 5x5
Becline Dumbell Bench Press - 5x5

TUESDAYS:
-TRICEPS
Cable Pulldowns - 5x5
Dips - 15-25 reps
Overhead Barball Extensions - 5x5
-BICEPS
Barbell curls - 5x5
Hammer curls - 5x5
Seated dumbell curls - 5x5

WEDNESDAYS:
-BACK
Pull ups - 30-40 reps
V Bar Pulldowns - 5x5
Smith Machine Stiff Leg Deadlifts - 5x5
Back Machine Rows - 5x5

THURSDAYS:
-SHOULDERS
Military press - 5x5
Smith Machine Behind The Head Deltoid Presses - 5x5
Lateral Raises - 5x5

FRIDAYS:
-LEGS
Squats - 5x5
Leg extensions - 5x5
Rear leg curls - 5x5
Standing calve raises - 5x5

 

[navigatorrs]

144lbs???? You must be a female right???

 

[MadMetal]

Sounds a bit more realistic for a male to be 144 pounds. Not all of us are jacked up older fellas just so you know pal.

 

[Ingram]

Whether you're bulking or Cutting you should be able to justify why and what you're eating at all points during the day.

I see allot of things on here that don't make sense. Rip apart your own diet and explain why you're eating each item then post it on here. Doing this will help...

-Ingram

BREAKFAST:

- PEANUT BUTTER SANDWHICH W/WHOLE WHEAT BREAD
- BOWL OF OATMEAL OR SPECIAL K CEREAL
- ONE PIECE OF FRUIT
- 4 WHITE EGGS, 1 EGG W/YOLK (all boiled)

MID-MORNING:

- 2 SCOOPS V60 PROTEIN DRINK W/WATER
- PROTEIN SNACK BAR

LUNCH:

- CHICKEN BREAST SANDWHICH ON WHOLE WHEAT BREAD
- ONE PIECE OF FRUIT
- FIST SIZED OF VEGGIES
- COTTAGE CHEESE

MID-NOON:

- ONE PIECE OF FRUIT
- GLASS OF SKIM MILK
- 1 SCOOP V60 PROTEIN WITH WATER (usually it's 60g of protein per 2 scoops so I guess V30 LOL)

DINNER:

- TUNA FISH OR CHICKEN BREAST
- BAKED POTATO
- FIST SIZED OF VEGGIES
- PEANUTBUTTER ON 1 PIECE OF WHEAT BREAD

MID-EVENING:

- PIECE OF FRUIT
- COTTAGE CHEESE
- PROTEIN SNACK BAR

PRIOR TO GOING TO SLEEP:
- 2 SCOOPS V60 PROTEIN DRINK W/SKIM MILK